The Best Diet for Your Brain

“Thanks to recent research, we now know that our food choices – as well as managing stress – can have a profound effect on many conditions that affect the brain, including memory and brain fog,” says Sheila Dalton, a Nutritious Life master certified nutrition and wellness coach.

The optimal diet for brain health includes a delicious variety of foods.

Spices for memory and brain health

Spices like cinnamon and turmeric are loaded with antioxidants that help fight chronic inflammation. “Chronic inflammation can cause damage in all parts of our body, including brain tissue,” says Dalton, who’s also a board-certified Holistic Health Practitioner, AADP. “Turmeric’s active ingredient is curcumin which has antioxidant, anti-inflammatory and neurotrophic properties.” Add it to roasted nuts and vegetables, soups, smoothies and salad dressings. Tip: Always add a few cracks of black pepper to activate it and help our bodies absorb it. (see recipe below)

The best leafy greens for brain health

Greens like kale, chard, collards and spinach are some of the best foods for a healthy brain. They’re rich in contain vitamin E, carotenoids and flavonoids. These nutrients support connectivity in our brain and can reduce dementia and other cognitive issues.[1] Greens are also full of folate, which improves cognitive and neurological function.[2]

Nuts and berries for cognitive wellness

“These should be household staples,” notes Lila, who’s also a professor of food bioprocessing and nutrition sciences at NCSU. “They can be used in so many ways. Throw them atop a salad for a little garnish. Make any vegetable serving a bit more crunchy and/or colorful by mixing in a serving of berries and nuts. Put them into any smoothie. Or just eat them right out of a bowl as an alternative to junk food.” (See recipe below)

The best fish for cognitive function

Wild-caught fatty fish that are high in omega-3 fatty acids – like salmon, mackerel and pollack – can help improve reasoning and logic and slow cognitive impairment.[3] Tip: A serving size of just 3 ounces has a positive impact.

Download our healthy brain food checklist.

The 3 best breakfast foods for your brain

Breakfast gives our bodies the fuel they need to power through the day. 

1. Eggs. No matter how you prepare them, eggs are an affordable and easy way to feed your brain. They include lutein and choline. Lutein is a powerful antioxidant and anti-inflammatory agent shown to improve brain function in older adults.[4] Choline helps improve mood and memory. Tip: Just one egg a week can slow memory decline.[5]
2. Coffee. Caffeine helps us be more alert, improves concentration and increases executive function.[6]
3. Blueberries. On their own, on top of your cereal or in your yogurt or smoothie, wild blueberries are a true superfood. Research shows that – when eaten regularly — significantly improved processing speed in the brains of older people.[7] Tip: Look for fresh, frozen or freeze-dried wild blueberries, which are smaller and have less water content.

4 foods to limit for better brain health

We can also help our brains by eating less of certain kinds of foods.

1. Processed foods have a lot of added salt, sugar and trans fats. “In other words, the typical TV snack foods like chips and popcorn,” Lila notes. “Avoid highly processed carbohydrates, too, like cakes, cookies and pasta because those turn right into sugar in the bloodstream. Check out these low-sodium recipes.
2. Trans fats, like partially hydrogenated oil and margarine, can harm the heart and the brain. While naturally occurring fat is necessary for proper brain function, high quantities of manufactured trans fats have been linked to inflammation, depression, decreased memory and dementia.[8]
3. Sugar causes inflammation. “Chronic inflammation is a stressor and essentially wears down bodily functions so they can’t perform their roles effectively,” Dalton says. This includes our brains. Discover tips for eating well if you have diabetes.
4. Alcohol also contributes to inflammation and can influence neurodegeneration, brain thickness and other factors that impact brain function and health. University of Pennsylvania researchers found that even light-to-moderate alcohol consumption is associated with reductions in overall brain volume.[9]

Learn more about how good nutrition also supports your independence.

Food insecurity and brain health

Eating healthy requires more than just the knowledge of what to eat. Processed foods are inexpensive and readily available. Nutrient-rich, fresh foods can be unaffordable or hard to find if you can’t access a grocery store. Many government agencies, nonprofits and faith-based organizations offer food assistance for older adults:

• USDA food assistance programs
• Meals on Wheels America service directory
• Feeding America food bank directory
• USDA food distribution on Indian reservations

How to start helping your brain with food

Making even one dietary change can make a difference.

“The most important message is to be proactive,” Lila counsels. “As an older adult, we have it within our own hands to do everything we need to maintain our brain’s vigorous functioning. We do not need to be at the mercy of aging. We can stay in top form with attention to diet, physical exertion, and good old-fashioned socializing. All these things work hand in hand to keep brains sharp and alert.”

Don’t disregard professional medical advice, or delay seeking it, because of what you read here. This information is not intended as a substitute for professional consultation, diagnosis or treatment; it is provided “as is” without any representations or warranties, express or implied. Always consult a healthcare provider if you have specific questions about any medical matter, and seek professional attention immediately if you think you or someone in your care may be experiencing a healthcare condition or medical emergency. 

2 recipes for brain health

Nuts, berries and turmeric are terrific brain foods. Check out these two recipes featuring these nutrient-dense ingredients.

Amazing Wild Blueberry Salsa

From Dr. Mary Ann Lila, PhD

Director of the Plants for Human Health Institute

Professor of Food Bioprocessing and Nutrition Sciences.

North Carolina State University

Serves 6-8

Ingredients

• 2 cups wild blueberries fresh or frozen (thawed)
• 1/2 med onion (red or white) diced small
• 1 jalapeño pepper, seeded and minced (add more to taste)
• 1 med red bell pepper, diced small
• 3 tablespoons chopped parsley or cilantro
• 1/4 cup lime or lemon juice
• 1 teaspoon salt
• pinch of cinnamon

Preparation

• Combine all ingredients, folding blueberries in last.
• Refrigerate for 1 hour or more to blend flavors.
• Serve with corn chips (“scoops” work best) or use as a relish with meat and poultry dishes.

Turmeric Pepitas

Ingredients

• 1 tablespoon olive oil
• 1 teaspoon turmeric
• 1 teaspoon curry powder
• 1/4 teaspoon pepper
• 2 tablespoons honey
• 1/2 teaspoon salt
• 2 cups raw, shelled pepitas

Preparation

• Preheat oven to 350 F.
• Line a baking sheet with parchment paper or a silicone baking mat.
• Heat olive oil on medium-low in a medium skillet.
• Add turmeric and curry powder.
• Cook until fragrant, stirring continuously, about 1 minute.
• Turn off the heat and stir in the honey and salt.
• Add pepitas and stir to coat.
• Spread pepitas on the baking sheet and roast in the center of the oven for 10 minutes, stirring and turning the sheet after 5 minutes. (They’ll look moist right out of the oven but will crisp up when they cool.)
• Cool completely in a single layer, then break apart any clusters and transfer to a jar for easy shared snacking.

Adapted from Run Fast, Eat Slow: Nourishing Recipes for Athletes by Elyse Kopecky and Shalane Flanagan (Rodale Books, 2016).

[1] L Letenneur, C Proust-Lima, A Le Gouge, JF Dartigues, P Barberger-Gateau, Flavonoid Intake and Cognitive Decline over a 10-Year Period, American Journal of Epidemiology, Volume 165, Issue 12, 15 June 2007, Pages 1364–1371, https://doi.org/10.1093/aje/kwm036

[2] Reynolds EH. Folic acid, ageing, depression, and dementia. BMJ. 2002 Jun 22;324(7352):1512-5. doi: 10.1136/bmj.324.7352.1512. PMID: 12077044; PMCID: PMC1123448.

[3] Association of Red Blood Cell Omega-3 Fatty Acids with MRI Markers and Cognitive Function in Midlife -The Framingham Heart Study. Claudia L. Satizabal, Jayandra Jung Himali, Alexa S. Beiser, Vasan Ramachandran, Debora Melo van Lent, Dibya Himali, Hugo J. Aparicio, Pauline Maillard, Charles S. DeCarli, William S. Harris, Sudha Seshadri. Neurology Dec 2022, 99 (23) e2572-e2582; DOI: 10.1212/WNL.0000000000201296

[4] Yagi A, Nouchi R, Butler L, Kawashima R. Lutein Has a Positive Impact on Brain Health in Healthy Older Adults: A Systematic Review of Randomized Controlled Trials and Cohort Studies. Nutrients. 2021 May 21;13(6):1746. doi: 10.3390/nu13061746. PMID: 34063827; PMCID: PMC8223987.

[5] Lee GJ, Oda K, Morton KR, Orlich M, Sabate J. Egg intake moderates the rate of memory decline in healthy older adults. J Nutr Sci. 2021 Sep 21;10:e79. doi: 10.1017/jns.2021.76. PMID: 34616550; PMCID: PMC8477346.

[6] Gardener Samantha L., Rainey-Smith Stephanie R., Villemagne Victor L., Fripp Jurgen, Doré Vincent, Bourgeat Pierrick, Taddei Kevin, Fowler Christopher, Masters Colin L., Maruff Paul, Rowe Christopher C., Ames David, Martins Ralph N., the AIBL Investigators. Higher Coffee Consumption Is Associated With Slower Cognitive Decline and Less Cerebral Aβ-Amyloid Accumulation Over 126 Months: Data From the Australian Imaging, Biomarkers, and Lifestyle Study. Frontiers in Aging Neurosciencek vol. 13, 2021. https://www.frontiersin.org/articles/10.3389/fnagi.2021.744872

[7] Carol L. Cheatham, L. Grant Canipe III, Grace Millsap, Julie M. Stegall, Sheau Ching Chai, Kelly W. Sheppard & Mary Ann Lila (2022), Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: a double-blind, placebo-controlled, randomized clinical trial., Nutritional Neuroscience, DOI: https://www.doi.org/10.1080/1028415X.2022.2117475, https://www.tandfonline.com/doi/full/10.1080/1028415X.2022.2117475

[8] Serum elaidic acid concentration and risk of dementia – The Hisayama Study. Takanori Honda, Tomoyuki Ohara, Masakazu Shinohara, Jun Hata, Ryuji Toh, Daigo Yoshida, Mao Shibata, Tatsuro Ishida, Yoichiro Hirakawa, Yasuhiro Irino, Satoko Sakata, Kazuhiro Uchida, Takanari Kitazono, Shigenobu Kanba, Ken-Ichi Hirata, Toshiharu Ninomiya. Neurology Nov 2019, 93 (22) e2053-e2064; DOI: 10.1212/WNL.0000000000008464

[9] Daviet, R., Aydogan, G., Jagannathan, K. et al. Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nat Commun 13, 1175 (2022). https://doi.org/10.1038/s41467-022-28735-5

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Personal Hygiene Checklists for Seniors

Hands

According to the Centers for Disease Control and Prevention, washing hands with soap and clean, running water is one of the most important ways to avoid getting sick and spreading germs to others. Always follow the CDC’s guidelines for hand-washing.¹

• Wash and thoroughly dry hands frequently
• Check for cracks and cuts
• Trim ragged and in-grown nails carefully
• Use lotion to keep skin supple
• Apply sunscreen to any areas exposed to the sun
• See a healthcare professional or home care aid for proper treatment of thick or discolored nails, calluses and blisters

Feet

Healthy feet contribute to safe mobility and are especially important for people living with diabetes.²

• Wash and thoroughly dry feet often (even between the toes)
• Treat cracking or peeling skin
• Notice color and temperature anomalies
• Address jagged and in-grown toenails carefully
• Use lotion on tops and bottoms of feet, not between toes
• Apply sunscreen to any areas exposed to the sun
• See a healthcare professional or home care aid for proper treatment of thick or discolored nails, corns, calluses and blisters

Eyes

Our ability to see clearly is crucial to lowering the likelihood of falling and is particularly vital for people living with vision impairments and diabetes.

• Gently wipe any eye discharge with a soft, damp cloth
• Look for irritation of the eye and eyelid
• Follow directions for wearing and cleaning contact lenses
• Keep corrective lenses and sunglasses clean
• See a healthcare professional for proper treatment of styes and if discharges, including tears, persist

Teeth and Mouth

Oral care influences proper nutrition and effective nutrition and can provide early diagnosis of serious conditions such as mouth cancer and bone loss. The National Institute on Aging suggests³:

• Brush teeth and tongue thoroughly twice a day with fluoride toothpaste
• Take note of dry mouth or excessive salivation
• Floss daily between the teeth to remove dental plaque
• Treat dry or cracked lips with lip balm
• Rinse with mouthwash after eating to ease halitosis
• Use lipstick and lip balms that contain sunscreen
• Clean dentures and other dental devices according to manufacturer’s instructions
• See a healthcare professional for proper treatment of cracked or loose teeth, growths, ill-fitting dentures and pain, pressure or sensitivity Skin

Skin

As our largest organ, skin deserves good hygiene. If you’re a caregiver of an opposite-sex loved one, consider having them wear a bathing suit or other covering to preserve dignity while you assist. Tips from the NIH News in Health include⁴:

• Bathe in warm—not hot—water
• Use mild cleansers
• Wash gently and pat dry to avoid irritation and abrasion
• Use lotion to keep skin supple
• Wear sunscreen
• Treat cuts and scratches
• See a healthcare professional for proper treatment of burns, bruises, discoloration, swelling or sensitivity

How to Talk with Older Loved Ones about Personal Hygiene

Discussing issues of hygiene is uncomfortable for everyone. It’s uncomfortable and awkward to tell someone they aren’t staying clean and healthy, and it feels even worse to hear it. The best tactics are addressing the issue in a way you’d like someone to bring it to you, and to change the way you feel about difficult conversations. “It’s an invitation to communicate and to get closer to each other,” says Friedemann Schaub, author of The Fear + Anxiety Solution. “When you resolve it, you understand them better. Avoidance creates the opposite effect.”

• Think about what you’d want someone to say if you had spinach in your teeth, a big stain on your shirt or bad breath
• Consider how it feels to hear get this kind of feedback to help you approach with dignity and empathy
• Avoid scolding or shaming
• Make your observations as privately and helpfully as possible
• Find out if certain hygiene tasks are difficult or painful and ask if they’d like help addressing those obstacles
• Remind them that your comments come from a place of love and concern for their health, comfort and wellbeing

Don’t disregard professional medical advice, or delay seeking it, because of what you read here. This information is not intended as a substitute for professional consultation, diagnosis or treatment; it is provided “as is” without any representations or warranties, express or implied. Always consult a healthcare provider if you have specific questions about any medical matter, and seek professional attention immediately if you think you or someone in your care may be experiencing a healthcare condition or medical emergency. 

¹CDC – Show Me the Science – How to Wash Your Hands. https://www.cdc.gov/handwashing/show-me-the-science-handwashing.html. July 26, 2021.

²CDC – Diabetes and You: Healthy Feet Matter! https://www.cdc.gov/diabetes/ndep/pdfs/151-health-feet-matter.pdf. July 26, 2021.

³https://www.nia.nih.gov/health/taking-care-your-teeth-and-mouth

⁴The NIH – News in Health. Keep Your Skin Healthy. https://newsinhealth.nih.gov/2015/11/keep-your-skin-healthy

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Benefits of Pets

Companionship

Some of these benefits are more obvious than others. Seniors owning pets have a constant companion and are therefore less likely to experience loneliness. Snuggling with a pet is a wonderful way to pass the time.

Physical Activity

Pet owners also engage in more physical activity, which is known to promote good health. Pets need exercise, which means their owners can get a fair share of it too. Whether it’s dog-walking or simply the movement that comes with feeding, grooming, and caring for your pet, a pet will help keep you active. Regular movement helps in maintaining strength, balance, and mobility.

Social Interaction

Speaking of dog-walking, you will likely experience the added plus of social interaction while you’re out exercising with your animal friend. Pets are great conversation starters and who doesn’t love to stop and pet an animal? And there are plenty of other opportunities for social interaction for seniors owning pets — you could take a knitting class to make a sweater for your furry friend or join a bird-watching group, for example.

Heart Health

Aside from these apparent benefits to seniors owning pets, there are other, more subtle, advantages. The NIH notes that pets can improve cardiovascular health and lower blood pressure and heart rate, which can help reduce your risk of developing heart disease. Studies have shown that people who owned dogs were more likely to get more exercise, which is essential for maintaining a healthy heart.

Emotional Health

Perhaps some of the greatest benefits to seniors owning pets are the ones that are most difficult to see. Pets need your daily attention, and by focusing on them you may naturally feel more productive and happy. Caring for a pet can make you feel needed and give you a sense of purpose. Additionally, owning a pet will encourage you to live in the moment. Dogs, cats, birds — they all live in the here and now. This experience of mindfulness has been shown to combat stress and promote peaceful feelings.

The Bottom Line

If you do decide to own a pet, one important thing to consider is having a plan for someone to take care of your pet if you travel or become sick. That way you can be assured that your pet will always be taken care of and loved.

At the end of the day, nothing beats the companionship of a loyal furry friend, and as you can see, there are many positives to seniors owning pets. But perhaps the most rewarding benefit is the simplest one: You and your pet will love each other unconditionally. What could be better than that?

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We all know we should eat well, but it’s not always easy – or enjoyable. Terms like “low-sodium” or “healthy” are often equated with “bland” or “boring”. But the truth is, we can up the flavor and fulfillment with a few small improvements.

How to add flavor

Low- or no-sodium dining doesn’t have to be dull. Try these two easy tactics for more flavorful food:

Boost flavor with seasonings

“Use high-quality herbs and spices, and as much fresh as you possibly can because they are much more flavorful and full of antioxidants,” notes Cynthia Gray, co-owner of Mia’s Kitchen in Suffern, NY. Do season carefully, though. “A bowl of pasta would require stronger flavors than a sweet potato, which would only require subtle flavors. And some spices, like chili pepper, can overwhelm the whole dish while others, like basil, are very mild and can be used in abundance,” she adds. Garlic (powder, granules or fresh), cumin and onion powder add a savory element to dishes without having to add much salt.

Add interest with infused olive oils and vinegars

“Infused oils are a great way to add flavor to salads, veggies, meat, and dressings without any extra work,” notes Dallas-based Registered Dietitian Alicia Galvin, MEd, RD, LD, IFNCP. Popular infusions include rosemary, garlic, jalapeno, and basil, and more options are available at your local gourmet grocery and online. These items are also easy to make at home.

Tips for healthier eating

Lowering sodium is only one aspect of healthier eating. Here are four tips for maintaining nutritional health:

Manage your portions

“I see people over-serving their carbohydrate portions and under-serving their vegetable portions,” Galvin notes. “Non-starchy veggies like broccoli, cabbage, green beans, peppers, cauliflower, and zucchini should take up about half your plate or bowl. Carbohydrates like rice, bread, quinoa, and white potatoes should be about a 1/4 of your plate or bowl. Meat servings should be about the size of the palm of your hand or 3 to 5 ounces.”

Know your fats

Fat isn’t the enemy, but some fats aren’t very healthy. Avoid trans fats as much as possible, focusing instead on healthy fats like olive oil, avocados, and nuts. The American Heart Association’s recommendations include olive, safflower, soybean, and sunflower oils.

Eat enough protein

“As we age, our protein needs actually increase due to the degeneration of muscle that naturally happens,” Galvin says. “Ideally eating about 1 gram of protein per kilogram of body weight — take your weight in pounds and divide by 2.2 to get kg — is what is needed, so it is important to include protein at every meal.” Don’t eat meat? Vegan or vegetarian sources of protein include seitan, tofu, tempeh, edamame, lentils, chickpeas, green peas, quinoa, and hempseed.

Check off packaged and prepared foods

Choose packaged items that have 5 or fewer ingredients you recognize. This indicates your choices are minimally processed and ensures you’re not getting a bunch of additives, chemicals, and artificial ingredients. Choose meats that are grilled or baked rather than fried. Ask for veggies as a side instead of mashed potatoes, bread, or fried foods.

“Eating well does not need to be complicated,” Galvin asserts. “There are plenty of easy recipes that are nutrient-dense, so don’t feel like you have to rely on packaged convenience foods. The secret to aging gracefully starts with what is on the end of your fork.”

Recipes for healthier eating

Check out these healthy and flavorful recipes suitable for those on a low-sodium diet and delicious for everyone.

MAINS

• Cauliflower Steak
• Fried Rice with Shrimp and Peas
• Tomato Basil Frittata
• Taco Cups (traditional, vegetarian or vegan)

SIDE DISH

• Oven Roasted Brussels Sprouts and Butternut Squash

DESSERT

• Speedy Frozen Fruit Sorbet

MAINS

Cauliflower Steak

From Cynthia Gray and Michael Narciso, owners of Mia’s Kitchen in Suffern, NY

Serves 3-4

• 1 head cauliflower
• 4 tbsp chopped garlic
• 2 tbsp olive oil
• 5 plum tomatoes
• 1/2 c white wine
• 1 c water
• Parmesan cheese for garnish

Cut cauliflower lengthwise into thin, flat steaks.

Heat the olive oil and garlic on medium heat. Add the cauliflower steaks, sprinkle with salt and pepper and brown on both sides. When browned, set steaks aside.

In the same pan throw the tomatoes, white wine and water. Cook for 5 minutes on low heat.

Put the cauliflower steaks on a plate and cover with a generous portion of the tomato mixture. Top with parmesan cheese and serve.

Fried Rice with Shrimp and Peas

From Nancie McDermott, author of Southern Soups & Stews: More than 75 Recipes from Gumbo and Burgoo to Étouffée and Fricassee

Shrimp and peas give gorgeous color to this tasty version of fried rice. In Thailand, this dish would have fish sauce, but that’s not necessary. With onion, garlic, shrimp and cilantro, there are flavors going on without requiring salt. Take it to a potluck, or enjoy it as a one-dish supper. For a vegetarian dish, omit shrimp and add sautéed mushrooms or chunks of firm tofu or roasted butternut squash.

Serves 4

• 4 c cooked long-grain rice, preferably chilled*
• 2 tbsp vegetable oil
• 1/4 c chopped onion
• 1 tbsp chopped garlic
• Salt, to taste    (I would use 1 tsp.)
• 8 oz medium shrimp, peeled and deveined    **
• 1 cup frozen tiny peas
• 2 tbsp finely chopped green onion
• 3 tbsp chopped fresh cilantro

Crumble up the rice, so that it breaks up into individual grains for easy stir-frying.

Heat a wok or a large, deep skillet over high heat until very hot. Add oil and swirl to coat the pan. Add the onion, garlic, and salt, and toss until shiny and fragrant.

Scatter in the shrimp, spreading them out into a single layer. Cook, undisturbed, until most of the shrimp have turned pink around the edges, about 1 minute. Add the peas and toss well.

Add the rice and toss well. Cook, tossing often, until the shrimp are cooked through and the rice is hot and tender, 1 to 2 minutes more.

Add the green onion and cilantro and toss to mix them in. Transfer to a serving plate, and serve hot or warm.

Notes:
*You can buy rice at your favorite Chinese restaurant, bring it home, transfer tit to a covered container, and chill or freeze it until time to cook.
**If using leftover cooked shrimp, give them a quick toss in the hot pan before adding the rice, instead of allowing time for the shrimp to cook. Add curry powder for a salt-free boost of flavor without adding salt.

Tomato Basil Frittata

From Registered Dietitian Alicia Galvin, MEd, RD, LD, IFNCP, Dallas, TX

Eggs don’t actually have as much of an effect on cholesterol. New data shows they can be enjoyed even if cholesterol is high.

Serves 8

• 1 tsp dried oregano
• 3 tsp wholegrain mustard
• 1 tbsp coconut oil
• 1 large red onion, thinly sliced
• 4 oz baby spinach leaves
• 10 large eggs, whisked
• Pinch of sea salt and freshly ground black pepper to taste
• 2 small ripe tomatoes, thinly sliced
• Fresh basil leaves to taste (for garnishing)

Preheat your oven to 350 F.

Whisk the eggs, oregano, and mustard in a bowl. Set aside.

Heat the coconut oil in an oven-proof skillet over a medium heat. Add the onion and cook until golden (about 5 to 6 minutes).

Add the spinach to the skillet, and cook for another minute or two or until wilted.

Pour the egg mixture into the skillet. Cook until it hardens just a little, then place the tomatoes on top. Continue cooking until the frittata is set around the edges but still runny in the center.

Transfer the skillet to the oven and bake for 30 minutes or until the frittata turns to a nice golden color.

Sprinkle basil leaves on top and serve.

Taco Cups (traditional, vegetarian or vegan)

From Chef Hadassah R. Patterson, owner, Triangle Gluten-Free LLC, Durham, NC

The wonderful thing about these is that they are portion controlled, so they work well regardless of dietary need. They are whole-grain corn and less disturbing to blood sugar, but balanced with healthy proteins, fiber and vegetables. There is much room to adjust, play with, and experiment with various fillings – just like a taco! If one or more ingredients sparks a sensitivity, just change out for a favorite veggie.

Makes 12

Shells

• Canola or olive oil
• 2 c ground white, yellow, or blue corn masa*
• 1 tsp salt (optional)
• 1 to 1-1/4 c water

*for Paleo, substitute almond flour or yucca meal and just enough water to form a tight paste

Preheat oven to 350.

Line a standard 12-muffin tin with well-oiled baking cups.

Mix the masa, salt, and water in a medium bowl – adding 1/2 cup of water at a time. Add just enough water to form moist balls, but not make the dough too sticky. It should wipe the sides of the bowl a bit clean. Let it sit for 30 minutes to absorb the moisture and should form a firm ball easily in your hands.

Scoop batter into the oiled cups and press the middle of each to bring the dough up the sides of the muffin cups. You can use your hands, the scoop, or oiled plastic wrap and another muffin tin on top.

Bake the empty taco cups at 350F for 15-20 minutes until the they are set but not browned. They should be firm and hold their shape when done. Remove from oven and set aside.

Filling

• 1 c cooked black or red beans, thoroughly drained
• 1/2 c each corn, diced red pepper and diced yellow onion
• 1tbsp minced garlic
• 2 tsp smoked paprika
• 2 tsp ancho chili powder (mild) or chipotle powder (if you tolerate heat)
• 1/2 c homemade or bottled savory BBQ sauce. (Lower sugar versions are usually labelled ‘mesquite’)
• Cilantro and/or green onion for garnish
• 1 tsp salt (optional)
• 1/2 pound ground meat of choice, cooked and seasoned to taste, drained (optional)
• 1/2 c preferred shredded cheese (optional), divided
• Hot sauce for serving (optional)

Turn the oven up to 375F.

Mix beans with chopped onion and red peppers. Add corn kernels, or coarsely blend a bit with the seasonings to act as a mild ‘glue’ that holds the ingredients together. Add garlic, paprika and chili powder.

If using, cook off ground meat until done and season to taste. Drain any oil or additional liquid and add to bowl.

Add most of the cheese, if using, and the sauce and stir until combined. Spoon into the parbaked taco cups. (It’s ok if you have filling left over! Label and freeze it for later or try another round.)

Bake for 15-18 minutes until the filling is set. Garnish with remaining cheese, cilantro and/or green onion. Serve hot.

SIDE DISH

Oven Roasted Brussels Sprouts and Butternut Squash

From Alicia Galvin

Serves 6

• 16 oz brussels sprouts, halved
• 16 oz butternut squash, pre-chopped
• 2 tbsp extra virgin olive oil
• ¾ tsp Kosher salt
• 6 sprigs fresh thyme
• Fresh black pepper, to taste

Preheat oven to 425°F. Spray a large sheet pan with oil.

In a large bowl combine the brussels sprouts, butternut, thyme, olive oil, salt and pepper. Stir until coated. Arrange onto the baking sheet in a single layer.

Bake 40 minutes, or until the vegetables are roasted and tender.

DESSERT

Speedy Frozen Fruit Sorbet

From Nancie McDermott, author of Fruit: A Savor the South® Cookbook

Frozen fruit is the secret of this quick treat. Frozen mangoes are particularly good, but you can also use frozen peaches, cherries or strawberries with great results. Check the freezer case at your supermarket to see what your options are.

Serves 4

• 1 pound frozen* mangoes, peaches, strawberries or cherries
• 1/4 c sugar, or as needed
• 1 tbsp freshly squeezed lemon juice, or as needed
• 1 can (12 oz) ginger ale or lemon-lime soda

If the fruit is very hard, let it thaw slightly before processing, about 5 minutes. Place the still-frozen fruit in a food processor fitted with the metal blade. Process until finely chopped.

Stop the machine and add the sugar and lemon juice. Process again, adding the soda through the feed tube. Continue processing until creamy and well combined. Do not over-process or the sorbet will melt.

Taste and adjust with the lemon juice and sugar. Quickly transfer to an airtight container and freeze for 1 to 2 hours. If it freezes longer, you may need to break the sorbet into chunks and process again until soft enough to eat.

Notes:
*If you have an abundance of ripe mangoes, strawberries, or peaches, simply peel, stem, and chop 1 pound’s worth into big chunks and freeze them first. Then use as directed in the recipe. Peaches and strawberries will need more sugar and lemon juice than mangoes. Add a tablespoon or two of each until you have a balance you like, up to a total of 1/2 cup sugar and 3 tablespoons lemon juice.

See Also:
3 heart-healthy winter recipes

The post Recipes for Tasty Low-Sodium, Healthy Food appeared first on Lifeline.

Ideas for Older Adults to Observe Earth Day, Have Fun and Do Good

1. Create a plastic reduction plan

Commit to doing your part to reduce the impact of single-use plastics. The Earth Day Network has all the resources you need. Bonus points if you involve your family or senior community in pledging, too.

2. Get friendly with a farmer

Visit an area farmer’s market or take a farm tour to understand more about where your food comes from and how it gets to market. Learn about seasonal foods that make your daily meals more environmentally friendly. The American Heart Association even has a guide to seasonal eating for heart health. Bonus idea: Plan a seasonal foods picnic.

3. Go bird-watching

Birding can be as active or passive as you want, making it one of the best senior activities for spring – or any season! Find a birding outing led by the Audubon Society, American Birding Association or a local nature group. Limited mobility? Watch the birds hanging out in your yard – a contemplative activity that’s great for stress reduction. Take photos or sketch what you see.

4. Grow a garden

Plant flowers and vegetables for your own or others’ enjoyment. In addition to beautifying the landscape, gardening has lots of health benefits. Use the National Wildlife Federation’s native plant finder to identify flora that thrives in the local environment without requiring too much water or fertilizer. Build container gardens and plant vertical-growing plants for elders with limited mobility or arthritic hips and knees.

5. Make bird food

Feed your feathered friends! Preparing your own bird food is a fun activity for the whole family, especially for elders with limited mobility. Try these easy-to-make recipes for suet and hummingbird nectar from the Audubon Society.

6. Plan or participate in a community cleanup

Make your neck of the woods neater by participating in a cleanup event (check the local paper or social media), or stage your own event. GreenHands USA has a detailed plan available for download.

7. Plant a tree or shrub

Clean the air and reduce climate change effects by planting a tree or shrub in your yard or your community (with permission first, of course!). Ask an area nursery owner or arboretum about native varieties that have best chance of success in the local climate.

8. Take a walk

Stroll a local botanical garden or park on your own or with family and friends. Feeling more adventurous? Take a hike in the woods or a local nature preserve. Many local, state and national parks have wheelchair accessible trails to enable people with mobility restrictions to enjoy the great outdoors. Find one using TrailLink.

You can take advantage of the restorative power of nature even if you’re not very mobile or active. Seniors with limited sight, mobility and cognition can look and listen to nature, which studies show has positive physiological impacts. Looking out the window or at photos of nature reduces anxiety and promotes healing from surgery, and the sounds of nature (live or recorded) can improve the immune system’s response.

Bonus Activity: Make a slide show or photo book of beautiful natural images for yourself or friends and family members who can’t get out. Record bird calls, a babbling brook or other nature sounds, or download an app like WhiteNoise to a mobile device.

So what are you waiting for? Add Earth Day to your list of April activities for seniors. Try one or more of these activities on April 22, and see then how many you can keep doing every day.

The post Your Earth Day Activities Guide for Older Adults appeared first on Lifeline.

“I realized that waiting for the right time to travel might never come, so I booked a ticket to Prague to experience the holiday markets this December. It’s been on the bucket list,” says Lisa Larsen of Ft. Lauderdale. “I have made a resolution to explore one city in one country I have not previously visited per year until I pass – regardless of what repairs the house needs! I want to know as much as possible about the planet I live on before I die.”

Now’s a great time to revisit your bucket list of travel adventures – or create a totally new one.

Travel Bucket List Ideas: Top Destinations

Older adults enjoy domestic and international travel for family trips, solo adventures and milestone celebrations, according to the annual AARP Travel Research report. Here’s a peek at the top destinations in their survey for the last year:

Domestic destinations:

Florida, California and New York. About half of those surveyed for the most recent report planned to travel within the U.S. for summer vacations, family events or weekend getaways.

International destinations:

Mexico/Caribbean, the UK and Italy. About one-third of these travelers go beyond our borders aboard a cruise ship, and 22% make the trip to cross an item off their travel bucket lists.

See how the TSA can actually make senior travel easier.

Health Benefits of Travelling 

There are many reasons a little change of scenery is good for our health, says Jean Kim, MD, clinical assistant professor of psychiatry at George Washington University.

“Travel expands your experience, which in turn stimulates your cognition and your creativity,” she explains. “Novelty is being introduced in your brain, which activates reward circuitry and can improve your mood. It can also stimulate cognition by exercising new ways of problem-solving, like managing new customs, neighborhoods, transportation, etc. Finally, it also distracts you from everyday issues and refocuses you on new experiences.”

And even if we don’t follow through on our travel bucket list or New Year’s resolution, our brains still benefit.

“Just the act of goal-setting helps organize your thought process and enhances your focus,” Kim notes. She adds “It makes your brain work – just the planning part takes work, but that’s half the fun!”

Learn about protecting your health when you travel.

Other Benefits of Senior Travel

Travel is one of the most popular bucket list ideas for older adults. The AARP senior travel trends survey shows that older adults spend about $6,400 on travel across four or five leisure trips each year. Here are the top three factors fueling our urge to explore:

Bonding Time

The AARP report found that 57% of older Americans travel to spend time with friends and family. “Traveling together creates memories,” says Charlie Marcus of Suffern, N.Y., who planned a multi-generational cruise including his mother, brother, in-laws, cousin and kids. “Rather than a family reunion at home, often around stressful holiday events, a ‘getaway’ is infinitely more special and a nice break from the norm. Nobody hosts, everybody has a sense of freedom, and it lends itself to magic moments that all the generations remember forever, together, as a family.”

Recovery & Rejuvenation

Almost half of us travel to relax, reduce stress and recharge, the data show. Kim notes that a change of pace helps lower stress hormones. “When I travel — often solo, often in a new city — I marvel at how my tasks are reduced to the essential: find the hotel, meet at 2, return by 5, gather in the lobby by 6…,” laughs Mark Sullivan of Washington, DC. “Hit these marks reasonably well, and your day is a perfect success. You walk, you gawk, you eat, you laugh — you have a great day — and all you have to do is to pay attention. Because, when you travel, paying attention is your highest and best purpose. You don’t lose weight, make a doctor’s appointment, file an application, get bids for house repairs — none of those responsibilities that define your future. Instead, you admire museum exhibits of ancient civilizations, architectural landmarks on the street, unexpected encounters with delightful strangers — life that demands your attention, now. I find this so satisfying. The worries of the future fade away. Into the void swoops energy, curiosity, empathy. I’m a better me. How could I feel anything but recharged?”

New Experiences & Learning

Another popular reason we travel: to get away from everyday life and experience new things (47% of those surveyed). “Sometimes we get so caught up in our every day lives and habits and rituals that we stop pushing boundaries and learning and growing,” explains Anna Harouvis, a chef and healthy living consultant in Cleveland. “The best remedy is travel. Feed your soul and you realize that the world is so big and your problems are so small.” Couvreux, Petaluma, CA-based author of Sail Cowabunga! A Family’s Ten Years at Sea, agrees. “I still have much to see and learn and want to travel more than ever. The fact that realistically, being 64, I may have only 20 years left, I am earnestly pursuing more travel for the sake of my own spiritual equilibrium. I love getting out of my comfort zone – to be in places where I don’t know the language or the culture, to learn it, understand, or at least get a familiarity with it. It’s all about learning, interacting, communicating. It’s humbling.”

Get useful travel tips for seniors.

“Travel is a life-enriching experience that staying at home doesn’t provide,” says Chicago-based Robert Berliner Jr. “You never know what or who you’re going to stumble into along the way, as well as what you’re going to find at your destination.”

What are you waiting for? Start brainstorming travel bucket list ideas and travel resolutions!

The post Hit the Road! Travel Bucket List Ideas for Older People appeared first on Lifeline.

What Type of Caregiver Support Can Help Caretakers?

Studies show that caregivers frequently report extreme emotional distress related to their caretaking duties. The stress can stem from the additional time and expense of caring for a senior as well as the impact caregiving has on work, families, and personal relationships. Often, caregivers also feel guilt and anger from the added pressure and responsibilities of caring for a senior.

Finding other caregivers to share experiences with can help you realize you’re not alone. Connecting with other caregivers also enables you to share ideas, feelings, and suggestions of how to manage the stresses of caretaking. Such support systems can act as a form of therapy for caretakers as well as a much-needed sounding board. Caregiver support options include:

Online support groups

There are many types of online discussion groups and boards for caregivers. These online boards allow caretakers to post questions, submit answers, and share experiences with other caregivers. The Family Caregiver Alliance of the National Center on Caregiving provides a list of online groups for caregivers, as does the AARP.

Local caregiver support groups

Physical support groups offer caretakers the opportunity to meet other caregivers in person, plan outings, and provide more intimate assistance and support. The Alzheimer’s Association provides a map of resources where caregivers can find local support groups. The US Department of Veteran Affairs also has a caregiver support group locator by state.

Telephone hotlines:

Helpful support by phone can give caregivers instant advice, guidance, and comfort when they need it most. Some helpful phone numbers are:

• • AARP Caregiver Support Line: 1-877-333-5885
  • VA’s Caregiver Support Line – 1-855-260-3274
  • The Alzheimer’s Association 24/7 Helpline 1-800-272-3900

Seeking Out Support Brings Relief to Caregivers

Finding other caregivers can provide a world of solace to stressed and overwhelmed caregivers. A good listener who understands what you’re going through can make you feel validated and understood. In addition, ideas and helpful guidance from other caregivers can help improve your own caretaking situation and lead to better managing of caregiving challenges.

It may be challenging for caregivers to take a step back and think of themselves when it comes to caregiver distress. However, locating a caregiver support system may not only help you, but also enhance your ability to care for your loved one.

The post When Caring Takes its Toll: Finding Caregiver Support appeared first on Lifeline.

There is currently no cure for MS or ALS, and most people with these diseases will eventually require both emotional and physical support from family and friends. As each of the conditions varies in complexity from person to person, so too does the care required. As a caregiver, you may be required to carry out tasks that the person you care for was previously able to do on his own, such as food preparation, feeding, and assistance with hygiene and mobility.

Although providing emotional and physical care for someone with MS or ALS can be a profound experience, it can also be challenging. The pressure of managing caregiving with other responsibilities can initiate very powerful feelings of guilt, depression, or anger. To be a successful caregiver, you must take care of yourself in addition to your loved one.

Essential Tips and Support for Caregivers of ALS and MS Patients

Manage Your Stress

Many caregivers may not get adequate personal time, which can decrease your coping and stress management abilities. It is important to take care of yourself both physically and emotionally. Low-impact exercise, creative activities, humor, and social or family events are great ways to help alleviate stress and stay healthy.

Create a Support Network

Caregivers do amazing work in caring for their loved ones. Recognize your importance and the value of the job you’re doing. Create networks and support systems with other caregivers, family members, and friends to gain and share answers to questions about common caregiving experiences.

Educate Yourself

Knowledge is your most powerful weapon as a caregiver. Get as much information as possible about ALS, MS, and the art of caregiving. The more you know, the more equipped you will be in giving care and support.

Get Mobility Assistance

You may need to help with providing mobility assistance such as walking, transporting, and getting up from a chair. Recognize the limits of your own strength and endurance, and enlist the help of assistive devices. Assistive devices such as wheelchairs, walkers, and transfer vests are designed to help you safely move your loved one with less strain on your body.

Invest in a Medical Alert System

It can be physically and emotionally challenging to care for a loved one with MS or ALS, but by taking care of yourself and knowing all you can about your loved one’s condition, you can help him stay as healthy as possible.

If you are seeking protection, peace of mind, and the fastest possible response in an emergency, Lifeline offers easy-to-use medical alert systems that can be tailored to your unique lifestyle. Whether you’re looking for protection at home or on the go, we’re here to help you find the perfect solution.

Get started today by taking our short product selection quiz to determine which system is the right fit for you or a loved one. Your safety, independence, and peace of mind are our top priorities, and we’re here to assist you in ensuring a rapid response in times of need.

Get Started

The post Caring for a Loved One with ALS or MS appeared first on Lifeline.

They’re high in lean protein and low in saturated fat. These “healthified” versions of old favorites contain substitutions recommended by the American Heart Association. The trans-fats in the original versions are gone, since the Food and Drug Administration (FDA) is considering a complete ban on them. While these dishes are skinny on the bad stuff, you’ll find them bursting with flavor, so go ahead and indulge your hearty winter appetite.

Note: Use a salt substitute if you’re on a sodium-restricted diet.

Barbecue Chicken Bake

Ingredients:

• Olive oil cooking spray
• 1/3 cup baking mix (look for the Heart Smart seal)
• 1 tablespoon water
• 1 egg white
• 1/2 cup cooked chicken breast, cut into 1/2-inch pieces
• 1/4 cup barbecue sauce
• 1/4 cup shredded reduced-fat cheddar cheese
  

Preparation:

1. Preheat oven to 400 degrees F. Spray an 8 x 4-inch loaf pan with cooking spray.
2. In a small bowl, combine baking mix, water, and egg white. Spread batter evenly in the bottom of the pan.
3. In a small bowl, toss chicken with barbecue sauce to coat chicken. Spoon coated chicken over batter, and leave a 1/2-inch border around the edges. Sprinkle cheese on top.
4. Bake for 20-25 minutes or until crust is golden.
   

Yield: 2 servings

Not-So-Sloppy Joe Potpie

Ingredients:

• 1/2 cup baking mix (look for the Heart Smart seal)
• 3/4 cup shredded reduced-fat cheddar cheese, divided (1/2 cup plus 1/4 cup)
• 1/4 cup water
• 1 egg white
• 1/2 pound extra-lean ground beef
• 1/2 cup tomato sauce
• 1/4 cup ketchup
• 1/4 teaspoon salt
  

Preparation:

1. Preheat oven to 400 degrees F.
2. In a small bowl, stir together baking mix, 1/2 cup cheese, water, and egg.
3. In an ovenproof 8-inch skillet, cook beef over medium heat until browned, then drain. Stir in tomato sauce, ketchup, and salt and stir occasionally for a few minutes until heated.
4. Spread baking-mix batter evenly over top of beef mixture.
5. Bake 25 minutes or until golden brown. Sprinkle with remaining 1/4 cup cheese.

Yield: 6 servings

Healthified Oven-Fried Chicken

Ingredients:

• Olive-oil cooking spray
• 1/2 cup herbed (whole-grain, if possible) breadcrumbs
• 4 tablespoons grated Parmesan
• 2 tablespoons grated lemon zest
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 3 tablespoons fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon water
• 4 boneless, skinless chicken breasts

Preparation:

1. Preheat oven to 375 degrees F. Line a baking pan with aluminum foil and place a cooling rack on top. Spray the cooling rack with cooking spray.
2. In a shallow bowl, combine breadcrumbs, cheese, zest, paprika, and salt.
3. In another shallow bowl, mix lemon juice, oil, and water.
4. Dip each chicken breast in liquid mixture, then in breadcrumb mixture, and place in the baking pan.
5. Bake 20 to 25 minutes or until chicken is thoroughly cooked (no pink juices).

Yield: 4 servings

The post 3 Heart-Healthy Winter Recipes: Comfort Food Revisited appeared first on Lifeline.

I’m preparing to have a difficult conversation with my husband. We’ve had more than a few in our marriage, but this one has me a little on edge.

I’m planning to ask him questions that will make us think of the worst-possible scenario. I’ll tell him things he may not want to hear, but that he needs to know. And to make this conversation even more uncomfortable, we will write it all down and tell everyone we know.

I’m preparing to talk about how I want to live as we age, and I’m a little nervous to see how everything turns out. After all, no one wants to think about the time in their life when they can no longer make decisions.

And it turns out, I’m not alone. Research by the Home Instead Senior Care® network of seniors, adult children, senior care, and legal professionals found that only 31 percent of families have had adequate conversations about aging and end-of-life issues.

The survey revealed that nearly 40 percent of adult children feel that there is at least one barrier that prevents them from having these important conversations. Most notably these barriers include:

• It’s uncomfortable to think or talk about
• We procrastinate
• We don’t know how to start the conversation

It’s time to put the excuses away. I need to make sure that my husband knows I want to stay at home as I age – and hopefully, he wants the same thing. We need to discuss what happens when I can no longer drive. (My husband would say that time is now.) Eventually, we’ll make sure our children know our plans as well. Tattoos of our wishes on their foreheads may be a bit extreme, but they’re an option.

But the first obstacle is starting the conversation. Because, let’s be honest: it is uncomfortable.

“Hey honey, I don’t ever want to be on a feeding tube or a ventilator. Can you please pass the carrots?”

So that might not be the best way to start the conversation, and I’m not sure the carrots will make good witnesses. Perhaps catching him off-guard like that isn’t the best way to have fruitful conversation. We’ve had these conversations before, but never in a way that was official; usually it has been a casual conversation after reading a tragic story.

I want to be prepared. I want to be prepared to grow old with the man I love. I want to be prepared should tragedy prevent us from growing old together. To really be prepared, this time, we need to discuss details, scenarios, and logistics. This time we need to put it in writing, and make sure our physicians, lawyers, and family have a copy. We need to discuss it with our family and friends; we need to make sure our wishes are known.

The good thing about taking this scary but important step is that once we’ve had the conversations and made plans about our future, we’ll have the perfect conversation starter to get our parents talking and planning as well.

It may not be an easy conversation, but it will likely be the most important one we ever have.

************

Find the forms and information you should have on hand – not only for your aging loved ones, but for yourself at www.SeniorEmergencyKit.com.

For tips on how to discuss your wishes with your family, www.4070talk.com has some great information.

The post The Most Important Conversation appeared first on Lifeline.