Healthy Eating for Seniors: Nutrition Tips and Delicious Recipes

Myth: Seed oils are bad for youThe myth that has been gaining popularity on social media is that seed oil is bad for you. What's commonly said is that oils like canola, rapeseed, soybean, and grapeseed oils increase inflammation. The reason? These oils have a high amount of omega-6 fatty acids. In some animal studies, rodents that were fed diets high in omega-6 fatty acids showed an increase in inflammation1. However, there are no human studies that show this to be true. In fact, when looking at multiple studies, people consuming these plant-based oils had LESS inflammation and lower bad cholesterol, than those that ate more butter or lard. Let us dive a little deeper into this topic.Understanding Seed Oil BenefitsAre you familiar with omega-3 fatty acids? This is the beneficial polyunsaturated fat found in fish but also found in flax seeds and walnuts. These fatty acids have been shown to be heart healthy, help prevent inflammation, and lower triglycerides, which is a type of fat found in our blood. Omega-6 fatty acids is another type of polyunsaturated fat which is found in safflower oil, sunflower oil, sunflower seeds, walnuts, corn oil, soybean oil, and pumpkin seeds. The fear of these omega-6 fatty acids is that the most prominent one, linoleic acid, changes into another fatty acid, arachidonic acid (ADA), which could increase inflammation. However, science does not support this. Linoleic acid does a poor job in converting to this ADA. There are multiple studies that look at increasing and decreasing amounts of linoleic acid in diets having little to no impact on the total amount of ADA in our blood. On top of that, ADA has both inflammatory AND anti-inflammatory properties, making this argument a very weak one.Studies show that both omega-3 and omega-6 fatty acids are beneficial to our heart and health. Many studies show that as consumption of omega-6s goes up, the risk of heart disease goes down. When replacing saturated fat with omega-6 fatty acids, the risk of heart disease dropped by 24%1. We know that omega-3 fatty acids are good for us, but most Americans do not eat enough omega-3s to achieve all the cardio-protective benefit. Most of us consume well over the recommendation for omega-6s. Seed oils are used often in highly processed foods like baked goods, chips, salad dressings, mayonnaise and candy. Instead of focusing on removing seed oils from your diet, try to increase your intake of omega-3s and limit the chips, baked goods and candy. Focus on increasing the intake of baked or grilled fish to 1-2 times per week and adding walnuts and flaxseeds into your diet.The truth of the mythWhen oils are heated to high temperatures for a long period of time, as is the case of deep-frying food, the oils break down and convert to trans fats. These fats DO become inflammatory. They also increase our risk for heart disease by increasing the bad cholesterol. When we use seed oils for cooking like roasting, sauteing or even pan frying, the oil is not reaching the same hot temperature that convert the oils to trans fats. If you are deep-frying at home, it is important to discard the oil after use, and not reuse that oil.TakeawaysThere is no need to fear seed oils. They are an inexpensive, easily available, heart-protecting unsaturated fat. There are no good studies supporting the claims that they are bad for us. More important than reducing our intake of omega 6s is the need to increase omega 3s and decrease our intake of saturated fats and fried foods.

10 Ways to Stay HydratedBeat the Heat with These HacksWe are often dehydrated before we even feel thirsty. We lose water through sweating, urinating, and breathing.  According to the U.S. National Academies of Sciences, Engineering, and Medicine, women should drink 11.5 cups a day, and men should drink 15.5 cups a day.Does keeping up with your fluid intake feel daunting? Read on for different ways you can stay on track from Registered Dietitian Lila Cornelio.Start Your Day with a Glass of WaterKickstart your hydration first thing in the morning with a glass of water. This can help replenish fluids lost overnight and set a good hydration habit for the day.Carry a Reusable Water BottleHaving a reusable water bottle on hand makes it easier to sip water throughout the day. Choose one that's easy to carry and holds a good amount of water to encourage regular drinking. Infuse Your Water with Fruits and HerbsAdd a burst of flavor to your water by infusing it with fruits like lemon, lime, berries, or herbs like mint and basil. This can make drinking water more enjoyable and encourage you to drink more.Eat Water-Rich FoodsIncorporate fruits and vegetables with high water content into your diet, such as watermelon, cucumbers, oranges, and strawberries. These can contribute to your overall hydration.Set RemindersUse your phone or a hydration app to set regular reminders to drink water. This can help ensure youre drinking consistently throughout the day.Opt for Hydrating BeveragesWhile water is the best option, other beverages like herbal teas, coconut water, and electrolyte-enhanced drinks can also help maintain hydration levels, especially if youre active.Monitor Your Urine ColorA simple way to check your hydration status is by the color of your urine. Light yellow indicates good hydration, while darker urine suggests you need to drink more fluids.Stay Cool with Ice PopsHomemade ice pops made from water, fruit juice, or blended fruits can be a refreshing way to boost your fluid intake while enjoying a summer treat.Hydrate Before, During, and After ExerciseIf youre engaging in physical activities, especially outdoors, make sure to drink water before, during, and after exercise to replace the fluids lost through sweat.Limit Caffeinated and Alcoholic BeveragesCaffeine and alcohol can have a diuretic effect, leading to increased fluid loss. Balance these with plenty of water to maintain proper hydration.Hydration is crucial during the summer, as higher temperatures increase the risk of dehydration. Staying well-hydrated helps regulate body temperature, supports metabolic functions, and maintains overall health, making it essential for enjoying the season safely and energetically.-Lila Cornelio, MS, RDN, LDN is a Registered Dietitian at our Florida program, Trinity Health PACE of Pensacola. With education and expertise in public health, sports nutrition, and plant based nutrition, her passion lies in educating others how to nourish their body and mind in a fast paced world.   Mercy Life of Alabama is a PACE that offers numerous services for Seniors.  Learn more by visiting their website at: https://www.trinityhealthpace.org/alabama/mercy-life-of-alabama/.

Nutrient-Rich And Low In CaloriesOne of the best things about blueberries is that they are low in calories but high in nutrients. A one-cup serving of blueberries (about 148 grams) contains:Calories: 84Fiber: 3.6 gramsVitamin C: 24% of the Recommended Daily Allowance (RDA)Vitamin K: 36% of the RDAManganese: 25% of the RDAAdditionally, blueberries contain small amounts of various other nutrients, including vitamin E, vitamin B6, and copper adding to their health benefits.Antioxidant PowerhouseBlueberries are among the highest in antioxidant capacity of all fruits and vegetables. These antioxidants come from a group of plant compounds called flavonoids, particularly one called anthocyanin, which gives blueberries their blue color. Antioxidants help protect your body from damage by free radicals, unstable molecules that can harm your cells and contribute to aging and diseases like cancer.Boosting Brain HealthEating blueberries may benefit your brain and help maintain cognitive function. Several studies have shown that the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence. These antioxidants directly interact with aging neurons, leading to improvements in cell signaling. Some research even suggests that blueberries can delay brain aging and improve memory.Heart Health BenefitsHeart disease is the leading cause of death worldwide, but blueberries can be a hearts best friend. The anthocyanins that give blueberries their vibrant deep hue have been shown to reduce oxidative stress and inflammation, two key factors in the development of heart disease. Regular consumption of blueberries has been linked to lower levels of oxidized LDL (bad cholesterol), a major risk factor for heart disease. Moreover, blueberries can help reduce blood pressure, another critical factor in maintaining heart health.Blood Sugar RegulationFor those concerned about blood sugar levels, blueberries offer great news. Despite containing sugar and offering a sweet flavor treat, blueberries have a low glycemic index and do not cause major spikes in blood sugar levels. The fiber in blueberries also helps slow down the absorption of sugar into the bloodstream, making them a good choice for people with diabetes or those aiming to prevent the disease.Anti-Inflammatory PropertiesChronic inflammation contributes to many diseases, including heart disease, cancer, and autoimmune conditions. Blueberries have powerful anti-inflammatory properties due to their high levels of antioxidants. Regular consumption of blueberries can help reduce markers of inflammation, leading to better overall health and reduced risk of chronic diseases.Promoting Healthy DigestionFiber is crucial for a healthy digestive system, and blueberries provide a good amount of it. The fiber content in blueberries helps prevent constipation and maintains regularity for a healthy digestive tract. Moreover, the antioxidants in blueberries can help support the growth of beneficial gut bacteria, promoting a balanced gut microbiome.Skin Health And Anti-AgingBlueberries can also work wonders for your skin. The vitamins and antioxidants in blueberries can help combat the signs of aging by neutralizing free radicals, which are one of the main causes of skin aging. Vitamin C, in particular, plays a crucial role in collagen synthesis, which helps maintain skin elasticity and prevent wrinkles.Savor The Superpowers Of Blueberries For Better HealthIncorporating blueberries into your diet is a simple yet effective way to enhance your overall health. Whether you enjoy them fresh, frozen, in smoothies, or as a topping for yogurt and salads, blueberries offer a myriad of health benefits that can help protect your heart, boost your brain, regulate your blood sugar, and much more. So next time youre looking for a healthy snack, reach for a handful of blueberries and enjoy the delicious taste of this incredible superfruit!