Are You Getting Enough Roughage in Your Diet?

Roughage, defined as coarse material, is the part of plant foods that our bodies cannot digest, but which is very important to maintaining health. The term “fiber” is used interchangeably with “roughage,” but the name “roughage” seems to convey a more visual image of its true nature than “fiber.”

How does it work?

Varying amounts of fiber(roughage) are found in all plant foods. There are two types of roughage, soluble and insoluble, and the food we eat should have a combination of both types since they each provide different benefits. Soluble fiber absorbs water as it passes through your system becoming gelatinous and making your stools softer and easier to pass. Insoluble fiber (roughage) does not dissolve or absorb water when eaten but passes through your body much in its original form adding bulk to your stool.

Benefits of roughage in your diet.

Adequate roughage in your diet promotes a sense of well-being and health, and the following are some of its positive benefits:

  • Contributes to weight control. (As soluble fiber passes through your system and absorbs water, it stays in your intestinal tract a little longer—promoting a feeling of fullness and satiety which may help to prevent overeating.)
  • Regulates bowel movements and prevents constipation.
  • Slows the rate of sugar absorption and helps to prevent blood sugar spikes after eating.
  • Helps lower cholesterol levels and reduces the risk of dying from heart disease and cancer.
  • Flushes harmful bacteria and toxic substances out of the digestive tract, which helps to maintain a healthy immune system (Up to 70% of the immune system is in the digestive tract.)

How much is enough?

The amount of roughage (fiber) each person needs daily depends on the caloric needs of the individual. According to the USDA, on average, the recommended daily amount for adult men up to age 50 is 38 grams and 25 grams for women. Men over 50 should eat 30 grams of roughage daily and older women should eat 21 grams. However, the Harvard School of Public Health reports that the average adult only eats 15 grams of fiber (roughage) daily.

These are some food sources of soluble fiber: oatmeal, barley, spinach, zucchini, chia, nuts, beans, lentils, figs, apples, avocados, prunes, berries, broccoli, sweet potatoes, and onions.

Here are some sources of insoluble fiber: whole grain foods such as brown rice, wheat bran, cauliflower, okra, corn, kale, green beans, root vegetables (carrots, parsnips, potatoes, etc.), celery, cucumbers, the skins of some fruits (such as kiwis, grapes, and tomatoes), nuts, and seed.

Can’t I just take a fiber supplement?

Because of medical conditions, some people may need to take fiber supplements, but fiber supplements don’t supply the vitamins, minerals, and other nutrients that whole foods supply.

Is there a downside to eating more roughage (fiber)?

If upping your fiber intake, do it gradually to avoid abdominal bloating, gas, and cramps which can happen if you consume too much rapidly rather than slowly. You should also increase the amount of water you drink since soluble fiber absorbs water.

One of the easiest ways you can contribute to your good health is to become aware of the foods that contain both types of roughage and include some of them in your diet each day.

Meal Planning for Easy Eating

Back-to-school is a busy time for any family, and it’s possible for important activities to fall by the wayside in the rush to get everyone ready and out the door on time. One of the first things to fall through the cracks is healthy eating. It’s all too easy to pack instant meals for your child’s lunch as opposed to nutritious meals, and that’s especially true if you’re trying to get everything ready on the fly. Instead of falling into this habit, consider these meal-planning tips to streamline the food preparation process and keep everyone happy and well-fed.

Schedule Your Meals

Create a meal plan for every day of the week. Note that this doesn’t necessarily mean you have to cook something every day;  sometimes it’s just more practical to pick something up. But planning ahead gives you the opportunity to scope out smarter food choices for quick takeout than a fast food restaurant. Additionally, planning your meals out in advance gives you more time to determine when you’ll actually cook them and how to store them effectively for long-lasting freshness.

Prepare the Night Before

Instead of waiting until morning to prepare lunches, have your children help you make and pack their food the night before. This gives you more time to find healthy options while giving your child a sense of responsibility for themselves and the food they eat. This is a great chance to teach them healthy food preparation rules as well as the importance of good nutrition. And the morning will be a much less stressful experience when all you have to do is grab a packed lunch from the refrigerator and send your children on their way.

Plan Breakfast, Too

One of the biggest time-wasters parents encounter each morning is waiting for their children to decide what they want to eat for breakfast. Unless they are old enough to prepare their own food, don’t give your children too many choices. Have one or two options that are easily prepared, and you’ll find the morning moves more smoothly, and your children receive consistently healthy meals before they head off to school.

Keep It Simple

Is it tempting to try your hand at a complicated meal that consists of roughly 20 different ingredients and takes two hours to make? Well, for some us, the answer might very well be “yes.” Chances are good, however, that this isn’t a smart choice. Do you really have time to create a complicated dinner every night after work? Instead of picking complicated dishes that can take a while to prepare, keep it simple during the week. Opt for meals for breakfast, lunch, and dinner that can be prepared quickly and offer all the nutrition you need. For school lunches, this can consist of wraps, cheese cubes, fruit, and hummus with pita bread.

Making healthy food doesn’t have to be a difficult task. Streamlined meal preparation tips can help make it an easy and fast process. With these tips in mind, start making delicious food for your family even during the most chaotic of times.

Exercise Your Way to Better Health in the Pool

People with certain physical limitations cannot participate in running, jogging, walking, biking, gym workouts, sports activities, and other high-impact exercise routines. However, there is still an option for them to maintain a healthy, physically active lifestyle.

Swimming is an ideal exercise for those with limitations as well as for healthy adults. It is a low-impact aerobic exercise that builds strength and improves cardio abilities and is a total body-strengthening workout since all parts of the body are used. Swimming helps your body to use oxygen more effectively, improving lung capacity and building endurance. And it decreases the risk of many chronic conditions such as diabetes, high blood pressure, and osteoporosis. As for weight loss, Dr. I-Min Lee, a Harvard Medical School professor of medicine who studies the role of physical activity in disease prevention says “Recreational swimming will burn about the same calories as brisk walking.”

Besides swimming, there are other water-based exercises that are great options:

  • Water aerobics –These are simply mild exercise and movements done in an indoor or outdoor pool. Some might be apprehensive about water aerobics because they are not strong swimmers or do not swim at all, but these classes (which may be offered by YMCAs, private clubs, or sports clubs) do not involve actual swimming but other water exercises instead. They are led by an instructor who will guide participants and show them what to do. There are different levels that may be offered: beginning, medium, or advanced-level classes. These are usually held in the shallow part of a pool where members stand while doing the exercises, but deep-water exercises may be an option as well.  Accessories that may be used are items like kickboards, foam noodles, and water dumbbells (made of foam and plastic). Often, the classes are accompanied by recorded music and are done with a group, so participants can enjoy getting to know other participants.
  • Acquapole® – A newer water fitness exercise, pole dancing or Aquarobics, began in Italy in 2010 when water fitness instructor Monica Spagnuolo and Stefania Manfredi developed an apparatus consisting of a steel pole that fits into a red base and can be applied to the bottom of a swimming pool through a system of suction pads. This more intense water activity has spread to Australia and other countries and can be found in some US cities but is not yet widespread in the United States. With over 20 “holds” and 150 different exercises, Acquapole® Fitness offers participants a variety of training sessions that can work on all muscle bands: legs, arms, and core.
  • Silver Sneakers – offers water aerobics classes like Splash or Water in Motion for all skill levels—even non-swimmers. Splash involves  the use of signature splash-boards to increase movement and intensity options. (Silver Sneakers is fitness program for older adults  and is available at no cost under some supplement plans.

Whether swimming or participating in water aerobics, the buoyancy of the water reduces the amount of stress put on the weight-bearing joints of the legs and enables the participant to do a full range of movements and exercise that they might not be able to do on land.

The great thing about swimming and other water exercises is that they can be done by those of any age, weight, or body type.  And you can get the exercise without the sweat that goes along with gym workouts and other high-intensity exercises. If health conditions prevent you from participating in high-impact exercise activities, just grab a bathing suit and find a swimming pool.

The Benefits of Having Healthy Employees

According to statistics from the US Department of Health and Human Services, less than 5% of adults participate in 30 minutes of physical activity each day and only one in three get the recommended amount of physical activity each week.

Persistent job stress and inactivity of employees in most workplaces contribute to obesity, diabetes, and other chronic diseases. Large corporations first offered wellness programs to their employees as a benefit, but as the fitness trend has grown each year, many smaller businesses have implemented programs, devices, and equipment to help employees become healthier.

Adjustable sitting/standing desks, balance balls, desk treadmills, and other devices as well as wellness programs can now be found in many office environments to help promote the health and well-being of employees. Businesses are implementing employee wellness programs because they like the benefits of having healthier employees.

What are the benefits of offering wellness programs, installing fitness centers, or other health-related equipment in an office environment? Many benefits are not measurable, but the following are among the reasons a business might start a wellness program:

  • Lower healthcare costs – Healthcare professionals have estimated that 70 to 90 percent of healthcare spending is for problems of chronic disease associated with unhealthy lifestyle choices—improper nutrition, too little exercise, or smoking, which costs American businesses more than one trillion dollars each year in lost productivity. From 22 studies that examined the costs of wellness programs and healthcare costs, it was found that for every dollar spent on wellness programs $3.27 was saved because of reduced healthcare costs.
  • Fewer lost work days – Healthier workers miss fewer days from work due to illness.
  • Lower stress levels – Neck, back, wrist, and arm fatigue as well as eye strain from sitting and staring at a computer during work hours contributes to fatigue and stress on the job. Exercise during wellness programs helps to dissipate stress, ease muscle strain, and provide relaxing moments—promoting a sense of well-being.
  • Promotes teamwork – Employees participating together in a wellness program are more likely to develop a spirit of camaraderie and teamwork which enhances the company culture and causes the employee to value the company more. Workplace wellness programs show that companies value and appreciate their employees and the employees are more loyal to their company.
  • Improved work performance and longer retention of employees – Since exercise increases one’s ability to focus and provides more energy to perform daily activities, employees are more productive at work. Employees who have a greater sense of well-being and who feel valued by their employers are more likely to stay with their companies.

More recent studies of wellness programs in 2019 cast doubt on the benefits the programs actually produce, but many factors go into how wellness programs are initiated and supported by the businesses and corporations that started them.

There have been many studies which have examined the results and benefits of wellness programs. One study that looked at nearly 200,000 wellness program participants showed that 5 out of 7 health risks improved after one year.

One thing seems certain: Companies will end programs from which they derive no benefit for their employees or their “bottom line.” The benefits of a workplace wellness program outweigh the costs.

Fish and Seafood: Risk or Myth

Although most people enjoy eating seafood, some will only eat certain  types of seafood while others avoid eating it altogether for fear that it is harmful or unsafe. That may be because of some myths about it that have persisted.

Let’s examine several sayings to discover whether they are myths or if we are taking a risk to ignore them.

  • Seafood is full of mercury, and eating it will harm your body; it should be avoided—especially by pregnant women and young children.

Mercury is a mineral which occurs naturally in our environment. It can be turned into the poisonous compound, methylmercury, by bacteria and natural processes and can accumulate in streams and oceans where it enters the food chain as each fish absorbs the mercury of smaller fish it eats. That is the reason that larger fish contain larger amounts of mercury than smaller ones. Almost all fish contain some amounts of mercury.

Mercury toxicity can disrupt brain function and harm the nervous system. It can pass through the placenta of a pregnant woman and accumulate in the blood and tissues of the developing fetus and can also pass through a mother’s breast milk. So, pregnant women should eat only low-mercury fish (sardines, trout, salmon, etc.) and  limit it to 12 oz. per week. They need to avoid eating raw or uncooked fish since it may contain microorganisms that can harm the developing fetus. Click here to learn more.

Fish and seafood are loaded with important nutrients such as iodine and vitamin D that many people are deficient in, as well as omega-3 fatty acids which are crucial for optimal body and brain function and are strongly linked to a reduced risk for many diseases.

The Food and Drug Administration tests for mercury and the Environmental Protection Agency determines safe mercury levels for women of childbearing age. And most states issue advisories to warn people when they are aware of methylmercury contamination stating the types, size, and amounts of fish that are of concern.

Conclusion: It is safe to eat fish and seafood as long as you choose those that are low in mercury and observe guidelines for the amount you should consume per week.

  • You should only eat oysters in months that contain the letter “R”.

A widely known myth about oysters is that you should only eat them in months that contain the letter “R” like September and October, etc., but not June, July, and August. This used to be true because the warm months were when oysters spawned and not eating them gave them time to reproduce. Spawning oysters do not taste good and warmer waters in the “R-less” months also increased the prevalence of certain bacteria in raw oysters that made people sick.

Raw oysters could make you sick, but strict government regulations lower that risk. Making sure oysters are properly cooked will eliminate that danger.

NOAA Fisheries estimates that the US imports more than 80% of the seafood we eat with approximately half of that produced from aquaculture (or farmed). Currently, there are at least six federal agencies that regulate different aspects of the U.S. Aquaculture industry. These regulations have promoted greater confidence in farmed seafood, and today, people eat oysters year-round.

Conclusion: It is most likely safe to eat oysters year-round because of strict government regulations that govern the seafood industry.

  • Are Oysters an aphrodisiac?

This myth may have started with Casanova, a famous womanizer from the 18th century who was said to have eaten 60 of the mollusks each day to power his amorous adventures.

In 2005, George Fisher, a chemistry professor at Miami’s Barry University, found that mussels contained the amino acid, D-Aspartic acid, which had been found to increase the level of sex hormones in lab rats. Although the study did not include oysters, Fisher was quoted in a number of different publications speculating that the amino acid might contribute to an aphrodisiac effect.

Oysters are a good source of zinc (a zinc deficiency can have a detrimental effect on the reproductive system) which is known to help boost testosterone levels.

But in an article by Elaine Magee, MPH, RD, she states “No food has been scientifically proven to stimulate the human sex organs. But foods and the act of eating can suggest sex to the mind, which in turn can help stimulate desire in the body.”

Conclusion: No real aphrodisiac effect has been proven, but if the act of eating oysters creates a sensual pleasure, why not!

Fish and Seafood: Is It Safe?

In summer, as more people are enjoying beach vacations and other waterfront activities, they are also consuming more fish and seafood products—some at their destinations and some that they may be grilling at home.  But how confident can you be that the seafood you consume is safe?

Who Controls (and Monitors) Seafood Safety?

In the United States, highly integrated programs within agencies of the federal government, various state regulatory agencies, and private industry work together to ensure the safety and quality of seafood products for consumers:

  • The FDA (US Food and Drug Administration) has the chief responsibility for the safety of seafood products in the United States. In 1997, it established a regulation requiring all seafood processors and retailers to utilize food safety controls (known as HACCP) “to identify any food safety hazards that are likely to occur and to implement a system of controls at critical steps in their operation to prevent, eliminate, or reduce these hazards to an acceptable level.” It also requires any entity in a foreign country that exports seafood to the US to implement the same system of controls. In addition, it monitors food imports and issues alerts for foods that do not meet US standards.
  • A USDA (US Department of Agriculture) regulation requires that seafood sold in large retail stores has a label which identifies its country of origin. So, when shopping for seafood, you can check the packaging to see country of origin labeling on the package. The United States imports more than 80% of the seafood we eat, but a large portion of it is actually caught by American fishermen, exported overseas for processing, then re-imported to the US.
  • NOAA (National Oceanic and Atmospheric Administration) has among its diverse functions the management of the US fishery resources in territorial waters and operates a voluntary seafood inspection and grading program to ensure safe, high-quality seafood. Its consumer safety inspectors travel to fishing vessels, processors, and cold storage facilities around the world to evaluate seafood processors and retailers who have requested an inspection or who are under investigation. These businesses are considered to be approved establishments if they pass the inspection but must still comply with regulatory inspections by the FDA.
  • The CDC (Centers for Disease Control and Prevention) carries out investigations concerning all foods including fish and seafood and gives recommendations to the medical community for prevention and treatment.
  • The US EPA (Environmental Protection Agency) along with the FDA sets standards for allowable levels of contaminants in fish caught recreationally and works with the FDA on managing risk in commercial fishery products.

State Regulations – Each state has regulations regarding the harvesting, processing, distribution, and sale of fish and seafood products within its boundaries. States also work with the FDA in implementing the National Shellfish Sanitation Program (NSSP) to ensure the safety of bivalve molluscan shellfish (clams, oysters, and mussels) sold in the U.S. These agencies also inspect all food processing plants, wholesale, distribution, and warehouse firms to ensure that they are handling, storing, processing, and transporting all food including seafood in a safe and sanitary manner. They have specific regulations for food retail stores, and state or local agencies inspect restaurants and other food service establishments that sell prepared food including seafood for consumption away from home.

Fish from recreational fishing in the ocean, estuaries, in freshwater lakes, ponds,          rivers, or streams supply approximately one-fifth of the fish and shellfish eaten in the US. These products do not fall under the same regulations as commercial seafood products, but the regulations of most states prohibit the sale of recreational  fish without a commercial harvester’s license. Food safety concerns related to fishing in these waters is governed by state fisheries and health agencies.

Knowing that all of these agencies are involved in protections for consumers is reassuring, but you can do your part when shopping for seafood to cook at home by purchasing from reputable dealers who will be able give you more information on the seafood they sell and its country of origin.

To learn more, click here.

 

Airport Gyms and Fitness Vacations – Exercise On the Go Part 2!

Being away from home or traveling is not a reason to lose the gains you have made by starting an exercise/fitness routine. Here are more ways to continue to maintain your exercise goals.

At Airport Terminals

If you have a long layover at an airport, you can walk laps around the inside of the terminal (wear or pack walking shoes in your carry-on luggage). You can leave your luggage at the lost luggage counter (the most common place to leave it since they have the necessary storage space there), and the attendants will keep an eye on it for a daily fee. Many airports also have coin-operated luggage lockers.

If you are one of those people who aren’t motivated to exercise when traveling unless it is in a gym-type setting around others who are working out, you will find more options than you might expect. Fitness/workout centers are not as lucrative for airports as restaurants and stores, but that may be changing. These pioneers in US airport gyms are among the best available to work out while you wait for your flight:

  • Dallas/Fort Worth International Airport – Features free 24-hour Yoga studio with free use of yoga mats and a looping DVD with instruction as well as a LiveWell Walking Path (measuring seven-tenths of a mile) and includes two 55-foot high staircases for an extra cardio challenge. (In Terminal D)
  • Detroit Metropolitan Wayne County Airport – The Westin WORKOUT Fitness studio in the Westin Hotel is connected to the World Gateway Terminal in the Delta hub. Non-hotel guests can use the gym for a modest fee and rent shoes, t-shirts, and shorts.
  • Baltimore-Washington International Airport – Roam Fitness in the terminal (after security, between concourses D and E) – You can rent workout clothes and shoes, and you can shower after your workout. They have healthy meals and recovery drinks available as well.
  • Minneapolis-St. Paul International Airport – They have a 1.4 mile walking path located at the Lindbergh Terminal (starting at the intersection of the C and D concourses.
  • San Francisco International Airport – Yoga room – This self-led practice studio is open 24 hours at no charge. Yoga mats are also available. (Located just past security in Terminal 2)

These gyms offer day passes to use their facilities at reasonable prices.

Leave Nothing to Chance

You can be sure to maintain your fitness routine if your travel vacation is paired with planned fitness activities. Fitness-themed vacations have grown in popularity in the last ten years. These are some of the travel sites offering fitness activities plus active tourist adventures.

  • Active Escapes – Offers fitness retreats to destinations such as Bali, Barbados, South Africa, Australia, Greece, and other exotic destinations. Professional trainers provide daily training sessions and activities designed for the location. All costs included in the trip price.
  • Fit and Fly Girl (for women) – Hosts fitness, wellness, and cultural retreats for women in locations around the world. Provides accommodations, fitness classes, healthy and delicious food, wellness activities, spa treatments, cultural excursions, entertainment, and time to care for oneself while creating new friendships with other women.
  • Jungle Bay Dominica Fitness Boot Camp – Enjoy fitness activities while also exploring the beaches and jungles of Dominica. Instructor-led fitness regimes, hikes, and yoga sessions as well as snorkeling, kayaking, cooking classes, etc.
  • Big Sky Yoga Retreats – In Montana where you will have yoga sessions, Nordic ski lessons, meditation, and wildlife watching. In winter, you can also enjoy horse-drawn sleigh rides while you’re having your dinner!
  • Backroads – Active vacations with biking, hiking, multi-adventure tours. Trips are organized based on different levels and abilities, catering to singles, families, or private groups.

 

 

Staying Fit While Traveling – Exercise On the Go Part 1

Many things happen during the summer months that break or interfere with our usual routines: vacations, trips, weddings in different cities or locations, visiting relatives and friends, and unexpected events that require us to leave home. These things may be a welcome change, but all too often, they are used as an excuse to stop the diet and/or exercise routine we have so faithfully been following.

No Excuses 

Skip the excuses and admit that you can exercise and keep up your level of fitness with little or no equipment other than your own body. Some of the most effective workout exercises can be done using only your own body weight. You just need to choose exercises that use as many muscle groups at once as possible and expend the greatest amount of energy (rather than exercising one muscle at a time) as this takes less time overall and achieves maximum results. Some of those exercises are listed below, and they can be done in a hotel room or just about anywhere within a small amount of space:

Have just six minutes to get in your on-the-go exercise? Here is a six-minute, high intensity interval training(HIIT), full-body workout that seems guaranteed to keep your fitness level up.

As long as you have your cell phone with you, you have an unlimited source of free apps and YouTube exercise videos to choose from.

Plan Ahead

Prior to traveling to your destination, whether on business or for pleasure, check out scenic attractions in the area and see if there are walking tours that will take you by these attractions, or use a map to plan your own walking tour. It won’t feel like exercise because you are exploring a new location. Some cities have bike-share programs, so you could rent a bike for an hour or so and exercise while you explore a park or other scenic part of town.

Stay tuned for the second part of this article where we’ll talk about which airports have gyms in them and a few of our favorite fitness vacations!

 

 

 

How Our Nutrition Needs Change Over Time

Experiencing changes in our bodies as we get older is expected; some we dread and try to prevent, and others we wear as a badge of honor.

As we advance in years, we experience changes in the amount of sleep we need, how quickly we feel full when eating, how quickly we heal, and our ability to see, hear, and even taste. Our risk for injury goes up, and we have a decline in immune function. Some changes, we can’t control, but the good news is that some we can control and taking the initiative to educate ourselves and make the right choices can have a profound effect on our total health and wellness, and even our longevity.

Nutrition is a vital element of overall health and affects the entire process of aging. Nutritional status in older adults has become increasingly recognized for its connection with many morbid conditions such as heart disease, dementia, and cancer.  A great nutritional status can prevent some chronic and acute diseases and impacts the ability to heal.

Unfortunately, malnutrition is regularly diagnosed among older individuals in spite of the fact that it is often preventable. One common change many people undergo is a declining appetite, and when you consider that older adults have the same or greater nutritional requirements than they did when young, you begin to see the problem. The quality of the food we are eating is extremely important as we enter those golden years.

Physical changes older adults experience can result in nutrient deficiencies.  A decreasing quantity of stomach acid reduces the ability to absorb vitamin B12, calcium, magnesium, and iron which further indicates the importance of getting enough of those nutrients.

Older adults should ask their doctors if vitamin supplements might be necessary to help prevent dietary deficiencies. Also, to increase these critical vitamins, consider eating these foods that will boost B12, calcium, magnesium, and iron:

Foods Rich in Vitamin B12

  • Eggs
  • Beef, chicken, and liver
  • Fish and shellfish – salmon, tuna fish, trout, and clams
  • Fortified breakfast cereal

Foods Rich in Calcium

  • Cheese (Parmesan is very high in calcium)
  • Yogurt
  • Milk
  • Sardines and canned salmon
  • Beans and lentils
  • Dark leafy greens (spinach, kale, collards)
  • Fortified food and drinks

Foods Rich in Magnesium

  • Avocados
  • Legumes (chickpeas, black-eyed peas, lentils, soybeans, black and white beans, kidney beans, peanuts)
  • Bananas
  • Seed (pumpkin seed, chia, sunflower seed, flax seed)
  • Nuts (Brazil nuts, almonds, cashews, pine nuts, pecans, pistachios,)
  • Dark Chocolate
  • Fatty fish (salmon, albacore tuna, mackerel, halibut)
  • Tofu
  • Whole grains

Foods Rich in Iron

  • Beans (kidney, lima, navy)
  • Tofu
  • Lentils
  • Molasses
  • Spinach
  • Whole wheat bread
  • Peanut butter
  • Brown rice
  • Dark chocolate

To ensure that older adults are eating well-rounded diets, it is vital for them to choose a variety of whole foods that are rich in nutrients rather than high in calories. Lean meats, fish, eggs, low-fat dairy foods, whole-grain breads and cereals, nuts and seeds, legumes, fruits and vegetables should be chosen over foods like white bread, biscuits, and desserts such as pie, cookies, cake, and candy.

Consumption of sweet tea and fruit juices, as well as soft drinks, also needs to be minimized. Older adults may be less able to recognize hunger and thirst which can lead to dehydration and unintentional weight loss. Adult children can help by monitoring or helping their aging parent(s) to track how much they are eating and drinking each day.

Getting older does require more attention to our choices and overall lifestyle, but by staying informed and taking the right steps for our bodies, we can enjoy optimum health at any age.

Ideas to Make Your BBQ Dishes Healthier!

With the start of summer, people are prepping their grills in anticipation of neighborhood get-togethers and fantastic food. Sometimes those classic backyard party foods spell disaster for your diet. While potato salad and fried chicken are tempting, there are so many tantalizing alternatives.

Kerry Neville, spokesperson for the American Dietetic Association, suggests switching out the more traditional but unhealthy options for healthier ones, adjusting recipes to make those classics lower calorie or more nutritious, or simply limiting portions of your favorites if you simply must have a taste.

Whether you are attending a potluck or hosting a backyard bash of your own, you can create healthy dishes that are sure to be a big hit. Neville says, “Try using broccoli slaw instead of coleslaw, toss in some shredded carrots, and toss with a light, low-fat poppy seed or yogurt dressing for a great salad that will be still be crunchy and delicious and lower in calories than the typical coleslaw.”

Summer brings a plethora of fresh fruits and vegetables that can be incorporated into your menu plan. If there will be grilling at your outing, provide some fresh zucchini and squash, mushrooms, onions, and peppers to toss on the grill.

The author of the Sonoma Diet, Connie Guttersen, RD, says, “Vegetable salads (excluding lettuces) prepared ahead of time will taste even better the next day after their flavors have had time together.” As a dipping option, she also recommends that you try one of the many whole-grain crisps options available such as oat crisps and whole-grain rice chips instead of high-fat chips.”

Hummus, fat-free bean dip, and salsa are great options that are not deal-breakers for your diet. Consider bringing a simple platter of cut veggies or fruit with a healthy low-fat dip, and celery stuffed with peanut butter or low-fat cheese.

Bring on the Burgers

If burgers are an essential component of your party, consider using lean meat patties or even turkey burgers. The fat content will be much lower. Veggie burgers are also quite tasty and give vegetarians more options at a cookout. Likewise, chicken or turkey hot dogs are also available as are meatballs if you are so inclined.

Most burgers are about 6 ounces, with a payload of 460 calories and 11 grams of saturated fat. And when you count the cheese, bun, and condiments, the typical picnic burger can top upwards of 780 calories! By simply cutting out a couple of ounces to make smaller patties, and using 90% lean meat, you can cut out 231 calories and 6 grams of saturated fat. A turkey burger, even at the larger 6-ounce portion, has a calorie content that is much lower at 289 with only 2.7 grams of saturated fat.

With veggie burgers, it is difficult to provide an accurate calorie content because there are so many different ways and ingredients used to make the patties. However, most veggie burgers without the bun will range from 70-250 calories—still much lower than either lean beef or turkey.

An alternative to burgers and hot dogs is grilled chicken breasts or fish fillets. These are healthy options that taste great and have such versatility when used with marinades and seasonings. One 6-ounce boneless and skinless chicken breast, grilled, will total around 276 calories. Grill a 6-ounce portion of fish and save even more calories with about a 185-calorie total.

What About Wraps?

Another favorite is sandwich wraps. Many people choose a tortilla instead of two slices of bread, thinking they are making a healthier choice. This is actually not true in most cases. Wraps are more condensed than bread and contain a higher fat and calorie content. Two slices of bread contain on average between 70-150 calories, depending on bread type. A tortilla is typically 170-200 calories. So, skip the wraps and just use whole-grain bread instead. You could set out a sandwich construction station where people build their own sandwiches using healthy sandwich stuffers and toppings.

Beverages

Picnics and potlucks usually have lots of soft drinks, sweet tea, and other high-sugar beverage options. Steer clear of those calorie busters, and opt for sparkling, flavored zero-calorie water, unsweetened iced tea, fresh ice water, or other low calorie beverages. Ice water with fresh lemon juice and a little no-calorie sweetener makes a lovely lemonade. If you are providing alcohol, choose spritzers and low-calorie options in lieu of calorie-heavy beer and mixed drinks.

Desserts

Many of us make it through a backyard party congratulating ourselves for our healthy food choices, right up until we see the dessert table. Then it all goes to naught. By choosing guilt-free desserts, you can still satisfy your sweet tooth without regretting it later. How about dishes of berries or peaches with light whipped topping or juicy slices of watermelon? One cup of peaches contains 61 calories. A cup of watermelon has only 47. One cup of strawberries has 49 calories.

If baked goods are a must, go with light angel food cake topped with berries or light whipped topping. One slice of angel food cake (1/12th of 10” diameter) has only 129 calories. By contrast, chocolate cake has 352 calories per slice (1/12th of 9” diameter), and one slice of pecan pie (1/8th of a 9”diameter) packs a punch with 503 calories.

A simple fruit platter with cantaloupe and different types of melons offers a cooling dessert for those wanting to make healthy choices. For a tropical twist, include mango, papaya, pineapple, kiwi, and coconut on your dessert platter.

Think a fruit platter isn’t exciting enough? What better way to cool off on a hot day than with popsicles? Just freeze blended fruit with Greek yogurt and honey in popsicle molds to produce a delicious low-calorie dessert that will cool everyone off and definitely won’t be ordinary!

Bringing healthy food to a potluck or providing those options at your own party is always appreciated, and it is something you can feel good about. You are helping yourself and others as well in your journey to better health.