Eating and Living Well

Food is one of life’s greatest pleasures – good for the body and good for the soul. We use food both for nourishment and to enjoy and celebrate important aspects of our lives such as friendship, holidays and special occasions. Everyone usually has a favorite food or two along with some cherished food memories.

My name is Cathy Bourquin and I am a registered dietitian. It’s my job to ensure that Bethany Village offers food that meets our residents’ social and aesthetic food expectations as well as their nutritional requirements. My colleagues and I assess and evaluate our residents’ dietary needs and work with them to develop appropriate meal plans that offer both nutrition and enjoyment.

I believe that having something to look forward to enriches quality of life. Meaningful relationships and activities create pleasurable anticipation, and so does a good meal, especially in the company of others. Some of our residents, however, can no longer enjoy a conventional meal. For these people, we strive to provide an alternative meal option best suited to their needs and in compliance with their wishes.

When I began working at Bethany 16 years ago, I wanted a flexible part-time job that would allow me to spend some time with my young children. Little did I know how much I would come to care about Bethany’s residents and staff. It is so inspiring to watch people work together to overcome emotional and physical setbacks, to accomplish personal goals and to genuinely enjoy their life.

When I am not at work, my husband and I are enjoying our lives in a country setting near Bellbrook, Ohio. We have four grown children and three beautiful grandchildren. In my spare time, I like to work in my garden and I love to travel.
 

No more scaling MyPyramid. The time has come to step up to MyPlate. On Thursday, June 2, the U.S. Department of Agriculture introduced a new healthy eating icon and education tool. As you can see, MyPlate is a circle with four colorful sections devoted to fruits, vegetables, grains and protein. Fruits, vegetables and grains make up three-fourths of the plate; protein is limited to a smaller wedge. A small circle next to the plate represents a modest serving of dairy — meaning low/no-fat milk or a cup of low/no-fat yogurt.

Many experts believed that 2005 MyPyramid was too complex and tried to communicate too much information at once. And, frankly, hadn’t we grown rather tired of seeing it? MyPlate, however, has been receiving some glowing reviews for its simplicity, visual impact and “how-to” approach. Visit MyPlate online and click on each section for lists of suggested foods. You can also print these lists.

MyPlate also conveys some new advice, based on the 2010 Dietary Guidelines for Americans, which were released earlier this year. This advice includes:

• Eat smaller portions.
• Slow down and enjoy your food.
• Fill half your plate with deeply colored fruits and vegetables. They contain more   nutrients 
   than pale or white ones. Whole fruits and vegetables (versus juice) contain more fiber,
   which crates a “full feeling” and helps keep blood sugar stable.
• Make grains – preferably whole grains – one-quarter of your meal.
• Protein doesn’t have to come from meat, poultry or fish sources. Beans, grains and nuts
   are good vegetarian protein choices.
• Choose a serving of low/no-fat dairy – milk or yogurt – with every meal.
• Drink water instead of sugary drinks.

MyPlate promotes a meal pattern that helps prevent obesity, diabetes, heart disease and certain cancers – chronic diseases that can have their roots in childhood and lead to reduced quality of life and overwhelming cost in later life. And unlike MyPyramid, the MyPlate approach fits everyone, regardless of age. (Some additional advice for older people: Talk with your doctor about the possible need for calcium, vitamin D supplements or fortified foods).

Oh, and did we mention dessert? The MyPlate plan doesn’t include MyPyramid’s “discretionary calories.” So for dessert, how about a peach cobbler made with whole-grain flour? Or a blueberry crisp topped with whole-grain granola? But when chocolate cake is simply a necessity, make your portion small and savor every morsel.

How do you feel about the new MyPlate guidelines?

Taste is a complicated experience involving a lot more than the taste buds on your tongue. For example, there is a reason we say that a food "looks good enough to eat." As one of the first mental stimuli the brain receives, appearance – how we see the food – influences flavor expectations and, consequently, enjoyment (or not). Color and texture also give us clues about whether or not a food is safe to eat.

Aroma is also a key component of taste. Chemicals in food that dissolve in the air can be detected by the smell receptors in your nose. (Vinegar dissolves in air and can be smelled; sugar, however, does not and thus cannot be smelled). Your taste buds sense only sour, salty, bitter, sweet and savory. Most of what we call "flavor" in food is actually due to its smell. The brain puts together information from taste and smell receptors (along with information about appearance, texture and temperature) to produce an overall flavor sensation.

Try this experiment. Close your eyes and pick up a jellybean. Don’t look at the color. Use the thumb and forefinger of one hand to pinch off your nose and prevent volatile chemicals in your mouth from reaching the smell receptors in your nose. With the other hand, place the jellybean in your mouth and chew it for 10 or 15 seconds. Keep your nose pinched the whole time. Try to determine the flavor of the jellybean. Not so easy. After 10 or 15 seconds, take your hand off your nose, continue chewing the jellybean and breathe normally. Can you determine the flavor of the jellybean now?

It is estimated that more than 2 million Americans have a smell and taste disorder. Some loss of the ability to taste and smell comes with aging. But other factors can contribute as well, including nasal and sinus irritants/allergies, some medications, certain vitamin deficiencies, chemotherapy/radiation, smoking, tooth decay, head/facial injuries, Alzheimer’s disease and Parkinson’s disease. This loss can lead to decreased appetite and poor nutrition – even depression. People who have lost ability to fully detect flavor may add too much salt or sugar to their food, which is a problem for those with high blood pressure or diabetes.

If you or a loved one are experiencing an aged-related loss of taste and smell, ask your doctor for a referral to a registered dietitian who can help you learn to use healthful herbs, spices and other flavor-enhancers. (Click for information on using herbs and spices to replace salt). Your doctor can also check your medications and oral and nasal health to determine if they are impairing your ability to smell or taste. And needless to say, don’t smoke!

Enjoying food is one of life’s greatest pleasures. Don’t let an impaired sense of taste and smell that can be re-invigorated keep you or a loved one from the flavor of life.

For more information on healthy cooking and eating, click here.

No, we’re not talking about the kind you sit on – or in the case of "couch potatoes," the ones you lie on. We’re referring to solid fat and added sugar – SoFAS.

The government expert committee that drafted the latest set Dietary Guidelines for Americans coined this acronym to describe the two food ingredients that contribute the most calories and the least nutrition to our diets. Over-consuming SoFAS displaces important nutrients (such as calcium, vitamin D, potassium and beneficial fats like omega-3s) and also raises the risk of obesity, diabetes and heart disease

Solid fats, whether from animal products (saturated fat) or from vegetable oil that has been hydrogenated (trans fat), are found in foods ranging from hot dogs to french-fries and ice cream. Baked goods such as cookies, crackers, donuts, pastries and granola bars make up the highest contributors of solid fats in the American diet. Click for more on solid fats.

There was a time that salt was so rare and valuable that no one dared waste it. Centuries ago, salt was even used as currency. Today, however, scarcity of salt is no longer an issue. In fact, an over abundance of salt in the food supply is damaging to our health.The 2010 Dietary Guidelines for Americans recommends that most people limit their salt (sodium) intake to just 2,300 milligrams – about 1 teaspoon – a day. People who have or are at risk for high blood pressure and heart disease, are 51 or over or are African American should aim for only 1,500 milligrams a day. While it’s not that difficult to control how much salt you cook with or sprinkle on food, it is very challenging to avoid salt in the processed foods that make up a great portion of the American diet. Most people consume double, or even triple, the amount of sodium the body needs. For example, just 8 ounces of tomato soup can have 1,200 milligrams of sodium.

How can you become "salt smart?" Read the Nutrition Facts panel and ingredients list on canned and packaged foods and make lower-sodium choices. Cook more meals at home using less processed foods and limiting high sodium ingredients such as salt.

Remember that salt-free does not mean taste-free. When a recipe calls for salt, replace it with another herb or spice. Here are some other flavoring ideas:

• Sprinkle grated citrus zest (the outer colorful layer of the rind) on salads and vegetables
• Toast nuts in a moderate oven until lightly browned and aromatic. Add to salads and vegetables. (Careful! Nuts burn easily).
• Caramelize onions and other aromatic vegetables before adding them to soups and stews.
• Make mashed potatoes with low-fat milk, unsalted margarine and roasted garlic, curry powder or paprika.
• When preparing a Mexican recipe, such as guacamole or filling for tacos and burritos, add cumin and lime juice instead of salt.
• When making oven-baked fries, sweet potato spears or onion rings, sprinkle with garlic powder and cumin or curry powder.
• Add a dash of chili powder to corn
• Simmer carrots in cinnamon and nutmeg
• When cooking with cheese, opt for fresh mozzarella or cheeses labeled "low-sodium."
• Be adventurous… experiment with a variety of herbs in food preparation to determine combinations pleasing to your tastes
• Try a commercial salt-free seasoning blend (such as Mrs. Dash), or make your own mix with a recipe from the American Heart Association

March is National Nutrition Month. Click for more information on healthy cooking and eating.

Have you taken action to reduce the amount of salt in your daily diet? Are these tips useful for you?

Each March, the American Dietetic Association (ADA) – the nation’s largest group of nutrition professionals – sponsors National Nutrition Month. ADA selects an annual theme that speaks to an important nutritional need among Americans. This year’s theme, "Eat Right with Color," urges people of all ages to add more colorful fruit and vegetables to their diets.

Brightly colored produce contains plant compounds or phytonutrients that provide a distinctive hue and specific health benefits. Fruits and vegetables also contain essential vitamins, minerals and fiber that may help protect you from chronic conditions including stroke, cardiovascular diseases and certain cancers. For example:

Many yellow and green vegetables are good sources of phytochemicals that may help prevent age-related macular degeneration, a leading cause of blindness in older people. Cruciferous vegetables, such as broccoli and kale, have compounds that may help prevent cancer. 

Orange and deep yellow fruits and vegetables also contain nutrients that promote healthy vision as well as immunity and reduce the risk of some cancers. Alpha- and beta-carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep eyes, bones and immune system healthy. 

Purple, blue and deep red fruits and vegetables may have anti-aging benefits and may promote memory and urinary tract health. In addition, they are rich in antioxidants associated with heart and brain health. Tomatoes and watermelon contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Here are some tips for adding more fruits and vegetables to your daily menu:

• Make a tropical rainbow fruit salad with fruits of each color.
• Sauté your own medley of mixed vegetables using each color.
• Make confetti coleslaw with shredded green and red cabbage, grated carrots, diced  zucchini, and finely chopped red and yellow peppers.
• Make a dried fruit and nut mix for snacking. Include dried apples, apricots, cranberries, peaches, pears, cherries and mixed nuts.
• Serve cut fruits and vegetables with low-fat yogurt or hummus.
• Add pizzazz to sandwiches and wraps by adding sliced pineapple, apple, peppers, cucumbers and tomato.

Remember that all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone!

Will you use these tips this month in your grocery shopping? Let us know your favorite vegetable and fruit in the comment section.

One of the paramount holiday traditions is the celebration centered on food. It is a time we seem to outdo ourselves when it comes to food preparation… not just large, elaborate meals but a smorgasbord at numerous parties and events. So how can you resist temptation to partake in excess or completely ignore good dietary habits?

Here are some ideas from various sources and one or two may inspire you to avoid holiday binging:

• Remember, the holiday season should be enjoyable, and fine food is one of the pleasures of the season. Instead of depriving yourself, allow yourself to indulge in foods that make your holiday season meaningful. Enjoy your favorites in small amounts, and try to cut back in other ways. And make an effort to keep your exercise schedule on track
   
• Survey the entire table before you take any food. Decide what foods are worth eating and what can be ignored, and then stick to that decision. Why waste calories on foods that don’t bring you pleasure?
   
• Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge.
   
• Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks with up to 500 calories per cup.
   
• When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables and lean meats on the menu. When you are a guest, bring along a lower-calorie dish to share.
   
• Try not to hang out near the food. Find a comfortable spot across the room and focus on people instead of eating.

• Watch your portion sizes. Don’t cover your plate completely with food. In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better.
   
• Drop out of the "clean plate club". Leave a few bites behind every time you eat, especially if you are eating something you don’t really like.
   
• Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.

And finally, I remind myself of how I usually feel following uncontrolled, excessive intake of sweets or portions of food...miserable. Is it really worth it to give in to short-term enjoyment only to diminish the pleasure of the rest of the celebration? I think not.

Happy Holidays from Bethany Village!

No, because eating one specific food won’t improve your energy level. In fact, focusing heavily on just one or two foods will actually rob you of energy because your body will not get the variety of nutrients needed to fight the "blahs."

When eating for energy, here are five tips to keep in mind:

1. Carbohydrates, protein and fat provide the calories – the energy – your body needs to function. You may not be able to balance your diet every day, but over the course of several days about 45% to 65% of calories should come from carbs, about 20% from protein and about 20% to 30% from fat.

2. Your body needs nourishment throughout your waking hours, but that doesn’t mean you should eat non-stop all day! Aim for three balanced meals a day with small morning, afternoon and evening snacks such as fruit, low-fat yogurt or even a small piece of high-quality dark chocolate. When you skip meals, your blood sugar may drop – and that will make you feel sluggish.

3. Carrying extra weight takes energy – and that means less energy for you to do the things you enjoy. When you are less active, what happens? You gain weight. If you need to lose weight, choose smaller portions. Keep your percentage of carbs, protein and fat the same – just reduce the total amount of food you eat. Avoid calorie-packed foods such as deep-fried, high-fat or high sugar items. Unfortunately, many "fast foods" fall into these categories. On a positive note, however, many fast food and quick-service places are now offering lower-calorie options.

4. Your body uses vitamins and minerals in food to "mobilize" the energy (calories) you consume in carbs, protein and fat. Vitamins and minerals also strengthen your immune system. Fruit, vegetables and whole grains are the best source of these "micronutrients" and they also provide fiber, which aids in digestion.

5. Last but not least, remember to enjoy your food and give the positive changes you make time to work. When you give your body a steady diet of healthy fuel and regular activity, you’ll soon be saying, "Bye-bye blahs!"

If you have questions or comments about your energy level and the foods you enjoy, share your thoughts with us.