Probiotic Food Choices for You :)

This post covers more news about sources from which  we can acquire the health benefits of probiotics (live bacteria and yeasts that are good for your digestive system), along with the  suggestion that we try to gain some of the

benefits through our groceries, rather than consuming supplements, which you may remember, are not regulated by the FDA.

You will be pleasantly surprised with some of the foods you’re already eating, but may not have known that you were eating probiotic food. That’s right. Some examples are:  green peas,  soft-aged cheeses, such as Cheddar, Gouda, and Swiss.

Other sources that are probiotic positive I found are Miso Soup, pickles, Dark Chocolate, green  olives, beer, wine, and sourdough bread. We could have a regular picnic with these food items.  This is delightful news!

For probiotic food and recipes check out Cultured Guru at https://cultured.guru/blog

Sources
https://www.webmd.com/digestive-disorders/what-are-probiotics#1
https://www.eatthis.com/best-probiotic-foods/
https://www.guthealthproject.com/dark-chocolate-a-probiotic-food-with-impressive-health-benefits/
https://www.boxbrewkits.com/blogs/news/9-foods-you-had-no-idea-were-probiotics

Probiotics Update – FYI

As senior citizens, I think  that we are often  looking for ways to enhance our well-being: 1)  by changing what we eat; 2)  trying to exercise; and, 3) get enough sleep. And, of course, getting our regular checkups with doctors. By taking as many of these steps as we can,   we hope that  it will lead us to long and healthful lives, right?

In a earlier post ((December 2018), I wrote about Probiotics.  Probiotics are the living bacteria that can be good for your body. I don’t know whether any of you ran right out to your local stores, or drugstores, to buy items to consume in keeping up with the Probiotics craze. As we consider this popular trend,  I want to call your attention to the fact that it turns out  there is much more we still don’t know about Probiotics.  According to Dr. Alfred Roston, a gastroenterologist at Westchester Endoscopy, “the bacteria in probiotics won’t affect everybody in the same way”. Below are some suggestions if you plan on taking probiotics supplements, (which, by the way,  are not FDA regulated).

 Always consult your doctor first
  Eat a well-balanced, plant-based diet
Add fermented foods to your diet like, yogurt, kefir, sauerkraut, and kombucha*

Read about probiotics and other health advice at the source links below:
https://www.wphospital.org/WPHRedesign/media/Emerge_WPHRedesign/Documents/WPH-HealthMatters-Magazine.pdf

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/kombucha-tea/faq-20058126

Wishing you wellness!

Farm to Table, GMO’s, Organic: What’s the difference?

One of my New Year’s resolutions is to focus more attention on what type of groceries I am purchasing.  In addition, I want the recipes I make to be creative, tasty and healthful.  My grandmother cooked what could be called ‘soul food’, which was always delicious and she was healthy all her life. She lived to be 94 years old.  My grandmother was not the only person I know of who lived a long life and ate things like collard greens, macaroni & cheese, biscuits. I also remember her having a garden, where she grew all kinds  of vegetables and from which she used to cook her dinner. I actually don’t recall her using a lot of fertilizer on the vegetables she grew.

Recently, I treated myself  and bought the TV Chef Carla Hall’s Soul Food cookbook.  I trusted that when I have seen her on TV she is always doing the right thing by food.  It’s tasty and the ingredients are the best she can find for the occasion. She is creative. Often, when she’s cooking a version of ‘soul food’, Carla makes it a point to prepare her food lighter – by cutting calories – and cutting out fat.  This is how she was trained to cook by her grandmother; and, her grandmother was a dietitian at a hospital.  What better way to learn how to cook ‘good-for-you-soul food’?  Exciting!  Continue reading “Farm to Table, GMO’s, Organic: What’s the difference?”

Healthwise – Yogurt – Probiotics – Diet

Are you aware of the benefits that senior citizens (referred to as elderly people) can receive by eating yogurt?  Are you aware that not all yogurt give you the same benefits, and why you might choose one type versus another type?

First off let’s discuss some of the health benefits of eating Greek yogurt : helps with digestion; controls blood pressure; provides protein, it is also an excellent source of calcium. So there I was eating my Greek yogurt, and something told me to check the ‘benefits’ of the one I was eating. I went to  Fooducate.com

Fooducate is a website that provides detailed information about the nutrition facts of the food you are eating. It also gives the food brand a rating.  There is an app that you can put on your smartphone. It’s considered to be one of the best food rating apps.  To my surprise, I found out that the yogurt I was eating received a B-  for one cup of the yogurt, which is worst than average!   Further details indicated it had over 50% of daily saturated fat, and 6 teaspoons of sugar per serving.  I also checked whether the yogurt I was eating  had probiotics. It did not. Continue reading “Healthwise – Yogurt – Probiotics – Diet”

The Aspirin Question

Just when we thought we had the right information about taking aspirin,  a new study comes out to create confusion.  Even though I have had heart surgery, I must admit I do not take aspirin.  As a matter of fact, I only took it immediately after my open heart surgery 23 years ago.  My surgery   was not because of a heart attack. I stopped taking aspirin because of an allergic reaction one time, and I never took it again.  Now, it turns out that I am on the right side of what is healthy for my age.  Below is a summary of my findings, which I hope helps clear up a few things for you. Please use the source links for more detailed information.

♥ If you are 70 and older, there is no benefit at all to taking an aspirin a day, unless you have had a heart attack; have a stent; had a bypass surgery; suffer from angina, or had a stroke.
♥ The U.S. Preventive Services Task Force recommends that those in their 50s with a 10 percent higher risk because they have high blood pressure/high cholesterol, should continue to take aspirin.  The same is true for people in their 60s.
♥ Aspirin can cause bleeding, which can be dangerous. Find out from your doctor whether there are benefits for you. Continue reading “The Aspirin Question”

Arthritis Seasons & Remedies

I have shared with some of you in the past that I am an aromatherapy enthusiast, and recently acquired my certification. So, I am delighted to tell you that  I read lavender and rice warmed in the microwave can relieve some arthritis pain.   That’s right !  Why don’t you try it?

Put the dried lavender and rice in a pair of clean gloves or socks. Warm them in the microwave. After warming the items,  wear them to relieve the pain.  Not only will you feel better, but lavender, is known to have other therapeutic values like calming the nervous system; initiating deep relaxation, and emotional balance, to  name a few.

Those of us who are challenged with arthritic pain sometimes have flare-ups during rainy seasons and cold weather.  I for one feel that kind of pain more in my neck and shoulder.  Specifically during these periods, we want to pay attention to what we are eating.  Foods that help with inflammation and can be added to our diet are, for example: tomatoes;  ginger; olive oil; almonds; walnuts; raisins; fatty fish like albacore tuna; farmed salmon; mussels; and, anchovies.  Foods that we want to eat less of are, for example:  Red meat; french fries; pasta; candy; and soda.  You pretty much know whether you are eating too much of these items.

Read more about remedies at these sources:

https://www.3rdactmagazine.com

https://www.webmd.com

Taking a Time-Out from Exercise

I have to admit when I look at someone sitting in a hammock I immediately relax.  It’s a symbol for  instant gratification, reading a book, or daydreaming. It does not remind me of taking that 30 minute walk that I promised to do.  A few days ago, I listened to an orator who suggested that the 30 minute walk I take every day is an act of “selflove”. That’s right.  He said, it takes a lot of ‘selflove’ to exercise, when you really want to do something else. Many of us would not think about it that way.  Do you?

Let’s talk about what happens when you take a ‘time-out’ from exercise both for seniors and younger adults. I’m not referring to a day or two.  That might be OK, but if you do that for a few weeks, the consequences become much more pervasive.  Here are some of the benefits that exercising on a regular basis provides us with: works against Type 2 diabetes; heightened blood sugar; protects against heart disease; lowers “bad” (LDL) cholesterol.  As seniors, we are often reminded of these points by our doctors.  For younger people, it’s easier to reverse these issues.
I try to get close to 10,000 steps a day. This includes a 30 minute walk, which is about 4,000 steps.   During the course of the rest of the day, I try to get 6,000 more steps or close to it by moving every chance I get.
Continue reading “Taking a Time-Out from Exercise”

Stepping Seniors Formula for Best Walking

I am happy to report that finally there is a formula that can help us calculate our “brisk” walking exercise to give us the best health benefits!

Brisk” walking can now be calculated with a simple formula of  100 steps per minute!   For seniors it’s a good way to have in mind a way to calculate if our walking exercise will be beneficial.  For those of us 60 years of age or older, we may need to add more steps to this formula to satisfy the requirement, but this is a good start. And, of course, we can now go beyond 100 steps.  Presently, the federal guidelines advises 30 minutes of brisk walking.  That translates into 3,000 steps at the pace of 100 steps-per-minute. For those of you who want a more challenging exercise, you can try 130 steps per minute.

The study was conducted  by Catrine Tudor Locke, a professor of Kinesiology at the University of Massachusetts, Amherst.  You can read about the study in the British Journal of Sports Medicine.  It turns out that walking is the most common form of exercise.  So, feel free to continue to use your feet to do just that.

Let’s keep moving seniors

Read details ⇒ Source: https://www.nytimes.com/section/well/move

 

 

Tweaking Your Workout Activity

I realize that many of us are not  revved up about getting to a 30 minute exercise class, or walking continuously for 30 minutes.  In addition, many seniors do not have the extra income required to spend  on a health club membership.

I was encouraged by a  recent study, which finds that continuous activity is not a requirement to attain the benefits of exercise.  That is to say, you do not have to workout 30 minutes at a time to gain the health benefits! You can actually accumulate those 30 minutes of activity 10 minutes at a time.

The latest studies, published in the Journal of the American Heart Association are summarized below:
Movement strongly influenced longevity. Men and women who exercised fewer than 20 minutes a day, were at the highest risk of premature death.  Those who moved more often, especially if they were active in a day, cut their mortality risk in half”. Continue reading “Tweaking Your Workout Activity”

Senior Citizen Fitness

I know that we have covered this topic over, and over again.  However, no matter where I search for information about senior citizen fitness, the list below is repeated. Below are just a few benefits :)…

Regular exercise improves the following:

  • Immune Function. A healthy, strong body fights off infection and sickness more easily and more quickly. Rather than sapping energy reserves entirely, recovery from an illness will take less of a toll on the body if the person exercises regularly.
  • Cardio-Respiratory and Cardiovascular Function. Frequent physical activity lowers the risk of heart disease and high blood pressure. If the elderly person has hypertension, exercise will help lower their blood pressure.
  • Bone Density and Risk of Osteoporosis. Exercise protects against loss in bone mass. Better bone density will reduce the risk of osteoporosis, lower the risk of falling and prevent broken bones. Post-menopausal women can lose as much as 2 percent bone mass each year, and men also lose bone mass as they age. Research done at Tufts University shows that strength training can dramatically reduce this loss, help restore bones, and contribute to better balance and less fractures. Source: https://www.agingcare.com/Articles/Exercise-benefits-for-the-Elderly-95383.htm

Continue reading “Senior Citizen Fitness”