Chefs for Seniors

If you suffer from IBS or other digestive issues, finding snacks that wont trigger symptoms can be a challenge. Thats where low FODMAP snacks come in. FODMAPs are types of carbohydrates that can be difficult to digest for some people, causing gas, bloating, and other uncomfortable symptoms. Luckily, there are plenty of delicious low FODMAP snacks that can satisfy your cravings without causing discomfort. Whether youre looking for a mid-afternoon pick-me-up or a late-night snack, weve got you covered with these 10 delicious low FODMAP snacks that will leave you feeling satisfied.WHAT IS THE LOW FODMAP DIET?The low FODMAP diet is an eating plan designed to help people with IBS and other digestive issues. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols types of carbohydrates that are not easily digested by some people. Foods containing high levels of FODMAPs can cause gas, bloating, and other uncomfortable symptoms. The low FODMAP diet involves eliminating high FODMAP foods for a period of time and then gradually reintroducing them to determine which ones trigger symptoms. The goal is to identify and avoid foods that cause digestive discomfort.The low FODMAP diet has been shown to be effective in reducing symptoms of IBS and other digestive issues. The low FODMAP diet can also improve overall gut health and reduce inflammation in the body.WHY CHOOSE LOW FODMAP SNACKS?Choosing low FODMAP snacks is important for people following the low FODMAP diet. Snacks are a common source of high FODMAP foods, such as wheat, garlic, and onion. Low FODMAP snacks can also be convenient for on-the-go snacking, making it easier to stick to it while out and about.10 DELICIOUS LOW FODMAP SNACK IDEASCrunchy Roasted Chickpeas  Drain and rinse a can of chickpeas, let dry, toss with olive oil and spices, and roast in the oven until crispy.Rice Cakes with Peanut Butter and Banana  Top rice cakes with natural peanut butter and sliced banana for a sweet and satisfying snack.Low FODMAP Trail Mix  Mix together nuts, seeds, and dried fruit low in FODMAPs, such as pumpkin seeds, almonds, and dried cranberries.Popcorn with Herbs and Spices  Pop plain popcorn and toss with herbs and spices, such as rosemary and paprika, for a flavorful and low FODMAP snack.Carrots and Hummus  Dip baby carrots in low FODMAP hummus for a crunchy and savory snack.Cheese and Crackers  Choose low FODMAP crackers, such as rice crackers, and pair with cheese.Strawberry and Banana Smoothie  Blend together frozen strawberries, banana, lactose-free yogurt, and dairy-free milk for a refreshing and nutritious snack.Low FODMAP Energy Balls  Mix together oats, peanut butter, chia seeds, and maple syrup to make energy balls that are perfect for on-the-go snacking.Dark Chocolate  Enjoy a few squares of dark chocolate to satisfy your sweet tooth!Apple Slices with Almond Butter  Slice an apple and spread with almond butter.LOW FODMAP SNACK RECIPESHere are some simple and delicious low FODMAP snack recipes that you can easily make at home:Low FODMAP Granola2 cups gluten-free rolled oats1/2 cup chopped pecans1/4 cup pumpkin seeds1/4 cup sunflower seeds1/4 cup maple syrup1/4 cup melted coconut oil1 tsp cinnamon1/2 tsp saltPreheat the oven to 325F.In a large bowl, mix together the oats, pecans, pumpkin seeds, and sunflower seeds.In a separate bowl, whisk together the maple syrup, coconut oil, cinnamon, and salt.Pour the wet mixture over the dry mixture and stir until well combined.Spread the granola mixture onto a baking sheet and bake for 20-25 minutes, stirring occasionally, until golden brown.Let the granola cool completely before storing in an airtight container.Low FODMAP Protein Bars1 cup gluten-free rolled oats1/2 cup peanut butter1/4 cup maple syrup1/4 cup chocolate chips1/4 cup chia seeds1/4 cup ground flaxseed1 tsp vanilla extract1/2 tsp saltIn a food processor, pulse the oats until they are finely ground.In a large bowl, mix together the ground oats, peanut butter, maple syrup, chocolate chips, chia seeds, flaxseed, vanilla extract, and salt.Press the mixture into a lined 88 inch baking dish and refrigerate for at least 30 minutes.Cut the mixture into bars and store in an airtight container in the refrigerator.HOW TO READ FOOD LABELS FOR FODMAPSReading food labels for FODMAPs can be challenging. Look for ingredients that are high in FODMAPs, such as wheat, garlic, and onion, and avoid products that contain them. Instead, choose products that are low in FODMAPs, such as gluten-free bread, lactose-free milk, and fruits and vegetables such as bananas, berries, melon, carrots, greens beans and lettuces.SNACK PLANNING AND PREPARATION TIPSPlanning and preparing low FODMAP snacks ahead of time can make it easier to stick to the low FODMAP diet. Try batch cooking low FODMAP granola, energy balls, or protein bars to have on hand for quick and easy snacking. Cut up fresh fruits and vegetables and portion them out for on-the-go snacking. Keep low FODMAP snacks in your bag or car so you always have a healthy and satisfying option available.If you need assistance preparing low FODMAP meals, using a personal chef service like Chefs for Seniors can prepare meals that can be customized to meet your dietary needs.CONCLUSIONFollowing a low FODMAP diet can be challenging, but with the right snacks, it can be easier and more delicious. From crunchy roasted chickpeas to sweet and savory popcorn, these 10 delicious low FODMAP snacks are perfect for satisfying cravings without causing discomfort.

As we age, we often see our appetites begin to decrease, which can happen for a variety of reasons- health issues, low mobility, gastrointestinal changes, etc. With that said, it can be tricky to encourage seniors to eat nutrient dense foods when they have little to no appetite to begin with. Often, we see people reaching for convenience foods that can be high in inflammatory fats, sugar and processed ingredients that can make a low-functioning metabolism decline even more rapidly. Our approach is to increase nutrient density- not portion size. In this article, we'll be discussing some nutritious, simple food options that can be fed to seniors with a declining appetite.AvocadosAvocados are mild in flavor, soft in texture and packed full of nutrients- most importantly heart healthy fats for healthy joints and optimal brain function. Avocados can be eaten mashed on a piece of whole grain toast or even plain with a sprinkle of salt.Finely chopped or ground meatA senior with a small appetite is likely to turn their nose at a large piece of meat, so we recommend using ground or finely chopped meat like beef, chicken or turkey in a dish. These allow for smaller portions, and ground meat can be more easily consumed by those who have difficulty chewing or digesting. We gravitate towards options like meatballs, chicken or tuna salad with herbs and seasonings.EggsEggs are an inexpensive, widely available high-protein option for seniors- and most always have a carton in their refrigerator. Eggs can be prepared in a variety of ways- scrambled, or even hard-boiled in the fridge for an easy snack.Fruit smoothiesA commonality that we see among seniors is that with a declining appetite, they often reach for unhealthy foods that are high in sugar. Fruit smoothies give the benefit of curving a sweet tooth (from the naturally occurring sugars in fruit) while providing real food nourishment. We even like to sneak veggies like spinach into smoothies for an extra superfood boost they'll barely taste it!Full fat dairy sources (Yogurt, soft cheeses, etc.)Full fat dairy sources such as yogurt and soft cheeses (think cottage cheese and ricotta) are both appealing to the taste buds and easy to eat. For a senior with minimal nutrient intake, we prefer full fat dairy for the added boost of protein. For a touch of sweetness, you can add a small scoop of fruit preserves or stewed fruit.For a large majority of the senior population, buying, storing and preparing food can be a real challenge. It can be easier to just avoid it all together, but this can lead to symptoms of malnourishment. By hiring a personal chef service like Chefs for Seniors, this can take the burden off of our elderly loved ones and provide them with tempting and delicious meals. We know that appetite is stimulated by the senses- smell, taste, sight and even sound! Let the aromas of homemade meals waft through the home and the sound of sizzling veggies and bubbling sauces on the stove promote positive associations with mealtime- they'll even look forward to it!

Over the years, there have been countless opinions about which diet is going to give us optimal health. Plant based, low fat, gluten free you name it! With this abundance of information, it has become increasingly difficult to know which diet to follow. As a business that focuses solely on feeding seniors, there are apparent misconceptions about nutrition as to what we should be eating to age well, prevent diseases and illness, and feel good mentally and physically. In this article, we are going to discuss 4 common myths about senior nutrition.#1 Seniors can afford to skip meals if they aren't hungry/don't have a desire to eat or cookAs we've discussed in a past blog post, as we age, our metabolism seemingly changes. This means that our food preferences can change, and some foods that we used to enjoy just don't appeal to us anymore. We often see that with a lack of desire to cook or even grocery shop, seniors are not eating as much as they should be. When we skip meals, we deprive our bodies the chance to obtain essential nutrients like fats, protein, vitamins and minerals that keep our body functioning at an optimal level. We feel energetic, mentally alert and we don't crave junk foods!#2 Seniors can have their nutritional needs met by taking vitamins and supplementsHigh-quality vitamins and supplements can certainly be a great addition to a well-balanced diet, but they should never take place of the naturally occurring nutrients in food like high-quality protein sources, fruits, and veggies. Taking an abundance of supplements can even be dangerous in that there is the risk of getting too much of a particular nutrient without realizing it, which can do more harm than good. In other words, multivitamins will not fix an otherwise unhealthy diet-even if they seem like the most easy and convenient option.#3 Seniors should eat a diet consisting of low-fat and low-calorie optionsWe know that there are a lot of foods available in the supermarket that advertise themselves as healthy, but those options in reality may be even less beneficial for our diets than we realize. For example, a low-fat flavored yogurt may seem like a healthy breakfast option but could be full of sugar and artificial ingredients. Instead, opt for plain Greek yogurt that can be sweetened with honey or fruit. Especially for seniors who struggle to eat at least 3 meals a day, it is important to make sure that they are getting enough high-quality protein, fat and carbohydrates (yes- these are all necessary nutrients).#4 Seniors can rely solely on eating at restaurants/ordering takeoutWhile going to a restaurant or ordering takeout is an easy, no hassle (and no cleanup!) option, the cost for eating out regularly adds up quickly- especially if its multiple meals a day. Not to mention, the ingredients that are used in commercial restaurants often contain high amounts of sodium, saturated fats and sugar that should not be consumed on a regular basis.

When we think about eating healthy, we often associate foods and diets with being heart healthy, good for brain function, etc. While those are absolutely important to focus on, its equally as important to think about foods that support other vital organs in our body- like our kidneys. Kidneys have the responsibility of filtering our blood, removing waste, balancing minerals in our bodies and maintaining fluid balance. With all systems in the body, it is crucial that we educate ourselves on the importance of a nutrient-dense diet and limiting our chances of health problems as we age- such as kidney disease or even kidney failure. In this article, we will be discussing some commonly consumed foods that should be avoided for optimal kidney health.Processed meats often contain high amounts of sodium and preservatives, which can be harmful for kidney health.Processed MeatsOne of the main ingredients you want to avoid for optimal kidney health is excess sodium, which is abundant in processed meats (think hot dogs, bologna, and deli meats). These are meats that have been salted, cured or canned- mostly to enhance flavor and preserve the product. While meat is a great source of protein, it is best to buy whole, lean cuts of meat that you can season yourself with a controlled amount of salt.Sodas and fruit juices often contain artificial colors and flavorings that can have negative impacts on our health if consumed on a regular basis.Soda & Fruit JuicesNot only are beverages like soda and juice filled with sugar, but they also contain additives that have kidney-damaging ingredients like phosphorus. Phosphorus is commonly added to preserve shelf life and prevent discoloration. Its a domino effect- excess sugar contributes to obesity, which increases risk for high blood pressure and diabetes, which are leading causes of kidney disease.Alcohol should be consumed in moderation and infrequently to ensure optimal kidney health.AlcoholMany studies in recent years have proven that regular alcohol consumption (more than 2 drinks a day) has been found to almost double the risk of kidney disease. Alcohol affects the ability for the kidneys to regulate fluids and electrolytes in the body, which causes dehydration. When our body is unable to process minerals and nutrients properly, we can experience symptoms like fatigue, impaired cognitive function, joint inflammation and pain.While pre-packaged meals are growing in popularity, it is important to read the nutrition information on the packaging to ensure you aren't consuming an excess amount of sodium and preservatives.Instant MealsThere is an incredibly wide variety of pre-made meal options in our supermarkets, and while some of them have cleaner ingredients than others, they all have one thing in common- the use of preservatives (are you noticing a trend here?) In order for pre-packaged and frozen meals to maintain color, shape and flavor, manufacturers have to add preservatives. This can include frozen pizzas, frozen boxed meals, canned soup, etc. Many elderly folks, or even those who are just too busy to cook often find themselves turning to pre-made meals for convenience- but fail to read the ingredients on the label.When buying canned goods, always look for a low sodium or no sugar added option.Canned Fruits/VegetablesCanned, shelf-stable products like canned fruit and vegetables can seem like an equally healthy alternative to fresh fruits and vegetables, but unfortunately that is not always the case. Many canned items contain lots of sodium and added sugar. As we discussed earlier, foods that are higher in sodium and refined sugar can be harsh on your kidneys and prevent their ability to regulate fluid-retention. If you do buy canned goods, we recommend choosing a low-sodium or no added sugar option.Polyunsaturated fats have been recently linked to oxidative damage in the body, but fortunately, there are healthier alternatives.Polyunsaturated FatsThere has been an increasing awareness of the negative effects of Polyunsaturated Fats, otherwise known as PUFAss. All fats have a temperature to which they oxidize, and for fats such as canola oil, vegetable oil and margarine, that temperature is very low. This means that the oils can go rancid, which can lead to free-radical damage in the body. As we know, free radicals can cause damage to all organs in our bodies including our kidneys. Healthier alternatives to PUFAs would be olive oil, coconut oil or ghee.

Fast food has become a staple in our modern-day diets, with its convenience and affordability being hard to resist. However, what we may not realize is the detrimental effect it can have on our health. With high levels of salt, sugar, and unhealthy fats, fast food has been linked to a range of health issues, from obesity to heart disease. But why is it so harmful, and what exactly are we consuming when we indulge in a fast food meal? In this article, well explore the truth behind fast food and how its impacting our health. From the ingredients used to the preparation methods, well uncover the hidden dangers that are lurking behind those delicious burgers and fries. So, before you stop at the drive-thru, read on to discover the truth about fast food and why its time to start making healthier choices for the sake of our wellbeing.THE RISE OF FAST FOOD CULTUREThe origins of fast food can be traced back to the early 20th century, where the first fast food restaurant, White Castle, sold hamburgers for a nickel. After WW11, restaurants like McDonalds, Burger King and Wendys opened with a similar model- food made at a very low cost, so it could be sold to consumers for little cost. Gone were the days of needing to go to a dine-in restaurant if you wanted to eat out. Today, fast food restaurants feed more than 50 million Americans every single day, which means billions of dollars in revenue for fast food companies.As fast-food is best described as quick-to-make and low-cost, the convenience of fast food has made it a popular choice for people who are on the go. With busy schedules and limited time, fast food provides a quick and easy solution for those who dont have the time or energy to cook.THE INGREDIENTS USED IN FAST FOODOne of the biggest concerns with fast food is the quality of the ingredients used. Most of these chains use low-quality ingredients that are high in salt, sugar, and unhealthy fats. These ingredients are often processed and contain a range of additives and preservatives that can be harmful to our health. For example, many popular menu items like chicken or burgers are made from ground beef and chicken that has been treated with antibiotics and hormones, which have been shown to have negative effects on our health. Perhaps one of the most harmful ingredients used in preparing fast food is inflammatory oils used to deep-fry. Vegetable, peanut and canola oil are most commonly used, and are directly associated with conditions like heart-disease, cognitive disorders, obesity and other inflammatory diseases.Not only are the ingredients used in the preparation of the food harmful, but the way that the food is stored can be cause for concern. Fast food items like fries, burgers and sandwiches are often prepared well before they are sold, stored in a plastic wrapping, and kept warm under a heat lamp. These plastic wrappers and containers commonly contain PFAs- which are chemicals found in everything from waterproof gear to water bottles. Research has shown that these substances can migrate into the food we eat, which has been linked to issues like neurodevelopment disorders, reproductive disorders, decreased antibodies and cancer.FAST FOOD NUTRITION AND CALORIE COUNTAnother concern with fast food is the lack of nutrition it provides. Most fast food meals are high in calories, but low in nutrients. If eaten regularly, this can lead to excessive weight gain, which can increase the risk of developing a range of health issues. For example, a typical fast food meal can contain over 1000 calories, which is more than half of the recommended daily intake for an average adult. These meals are also high in sodium and added sugars, which can lead to conditions such as high blood pressure and type 2 diabetes.THE IMPACT OF FAST FOOD ON MENTAL HEALTHIts no secret that food laden with inflammatory fats and processed sugars has negative effects on our physical health, but we often fail to realize what they do to our brains-therefor affecting our mood and mental clarity. Convenience foods like fast food, soda and pre-packaged snack foods have been linked to a range of mental health issues, including depression and anxiety. This is because they are high in sugar, unhealthy fats and preservatives which can have a negative impact on our mood and energy levels. Additionally, fast food is sometimes consumed as a way of coping with stress or emotional issues. This can lead to a cycle of emotional eating, which can have a detrimental effect on our mental health.FAST FOOD ADVERTISING AND MARKETING TACTICSOne of the reasons why fast food is so popular is due to the advertising and marketing tactics used by the industry. Fast food companies spend billions of dollars each year on advertising campaigns that target children and young adults. These campaigns often feature celebrities and athletes, that make you believe that the product is fun, delicious, and they may even try to convince you that the product they sell is healthy!Fast food, since its origin, has been attractive because of its low-price tag. The cost of a full meal at a fast food restaurant is significantly cheaper than other meal options, which these companies use to their advantage- often promoting deals that entice the consumer to buy based simply off of value.ALTERNATIVES TO FAST FOODThere are plenty of alternatives to fast food that are both healthy and convenient. For example, meal delivery services offer healthy, pre-prepared meals that can be delivered straight to your door. These meals are often made with high-quality ingredients and are designed to be both nutritious and delicious. If you prefer a more customized approach, a personal chef company like Chefs for Seniors does the cooking for you right in your own kitchen and allows you to decide your meals using fresh ingredients.Additionally, there are plenty of healthy and convenient food options at these restaurants that are available, such as salads, grilled (rather than fried) chicken sandwiches, and veggie burgers, which are often lower in calories. However, its important to know that just because something is advertised as healthy, doesnt always mean its better. For example, a salad may seemingly be a healthier option than a hamburger, but the dressing on that salad is loaded with sugar, sodium and inflammatory oils.CONCLUSION THE DANGERS OF FAST FOODIn conclusion, fast food is a convenient and affordable option for many people, but it comes at a cost. The ingredients used in fast food are often low-quality and high in salt, sugar, and unhealthy fats, which can have a negative impact on our health.Its time for us to start making healthier choices when it comes to our food. By choosing high-quality ingredients and nutritious meals, we can improve our physical and mental health, and reduce the risk of developing a range of health issues. Its time for us to create a healthier food culture that prioritizes the wellbeing of ourselves and our communities.

There are many options when looking for help for Seniors that desire to age in place. As we grow older, good nutrition is important but may cause a challenge to aging adults. Getting to the grocery store alone can be an obstacle, as well as having the mobility to actually prepare nutritious meals on a daily basis.Although some delivery services like Meals on Wheels are convenient, they are not customized to the individuals tastes and likes. Hello Fresh and other meal box type services can be expensive, and the meals still have to be prepared. Some home care services provide meal prep, but only on a limited basis and the care provider is probably not a trained Chef.Chefs For Seniors provides meals prepared in the home by a professional Chef. Meals can be customized to individual tastes and dietary needs. The meals are packaged with care for the week in microwave safe containers.It is our mission to change the life of Seniors, one delicious meal at a time!Editor's Note: This article was submitted by Darren Rabie. Darren is the franchise owner with Chefs For Seniors - Denver/Boulder and may be reached at 720-445-8232 or by email at darren.rabie@chefsforseniors.com