The Era Of Healthy AgingEvery season of life brings changes and adjustments, not just to how we live, but to our bodies and dietary needs as well. For instance, our metabolism slows down, making it easier to gain weight. As a result, it becomes even more important as we age to eat a strategically planned and balanced mix of foods.

Healthy eating may reduce the risk for bone loss, several types of cancer, anemia, stroke, and type 2 diabetes. It can also increase mental acuteness, improve energy level and recuperation times, and is key to staying emotionally balanced. Adopting a healthy lifestyle and understanding what is happening to your body will help you take control of your nutrition requirements. Here are several foods your body needs as it ages:

Grains – When choosing to eat carbohydrates, it is important to be smart. Avoid foods made with white, processed fl ours when possible. Products made from whole grains are nutrition powerhouses, loaded with vitamins, minerals and fi ber. This can make a big difference in overall digestion and controlling blood sugar swings. If you are uncertain what to look for, oatmeal, brown rice, or pastas, breads and cereals made from whole grains (without added sugar) are all good choices!

Calcium – As we age, our bones lose calcium, making it easier to develop osteoporosis and bone fractures. Adequate calcium intake is important for maintaining bone health and preventing disease. Dairy foods, such as yogurt, milk and cheese are great sources of calcium.

Volume 6, Issue 2

Also in this issue...

Let’s Get Social!

PLUSSensible Saving

Seniors

Lettuce Wrap Tacos

Brainiacs

Pathways to Independent Living is a quarterly newsletter brought to you by Senior Helpers that is focused on bringing relevant and engaging information to seniors looking to age independently in place.

Calcium requirements vary by age and gender, so it is important to check with your doctor to determine how much your body needs.

Protein – As we age, we begin to see a decrease in muscle mass and fi nd it harder to maintain the muscle we already have. Adults over 50 need to ensure they are eating suffi cient high-quality protein for maximum health benefi ts. It is important to make sure you are getting protein from a variety of animal sources such as low-fat or lean meats, poultry, fi sh and eggs in order to get the essential amino acids your body needs. If you have cut your meat intake, you can still get the protein you need by incorporating ‘complete’ proteins (meaning they contain all nine essential amino acids) such as quinoa, chia and soy, into your daily meals.

Vegetables – People who eat more vegetables are less likely to develop chronic diseases. Choose dark, leafy greens, such as kale, and broccoli in addition to orange and yellow vegetables, such as carrots and sweet potatoes. They provide essential nutrients for health and maintenance of your body. Set a goal of eating 2 – 2 ½ cups of vegetables every day for optimum results!

Fruit – For more fi ber and vitamins, choose whole fruits such as bananas, apples, and oranges rather than relying on fruit juices. Eating a diet rich in fruit can reduce your risk of heart disease and

stroke. The additional fi ber in your diet also aids in digestion and can help to relieve constipation.

Vitamins – The body becomes less effi cient at absorbing and using many vitamins and minerals with age. It is common for your appetite to decrease as you get older, which makes the need for vitamins and minerals even more imperative.

Keep in mind that living a healthy lifestyle doesn’t have to be about dieting and sacrifi ce. Changing how you eat may seem diffi cult and overwhelming at times, but it is possible! You don’t have to change everything all at once…start with small steps and focus on how you feel after eating well. This will help foster new habits and make for a smoother transition.

PIRATE

Answer Key

1. The fourth letter in the mystery word is the fi rst letter in the fourth month

of the year.

2. The last letter is the second vowel in the alphabet.

3. The third letter of the mystery word is the fi rst letter in a three-letter color

word and a popular fl ower spelled with four letters

4. The second letter in the mystery word is the middle letter of a word that

means the opposite of lose.

5. The fi fth letter of the mystery word is the second letter that follows letter

#3 in the alphabet

6. The fi rst letter of the mystery word sounds like the name of a small round,

green vegetable.

BrainiacsUse the clues below to solve the mystery word!

Loneliness is a serious problem among the elderly and can have a signifi cant impact on both their physical and mental health. Staying active and involved as we age can help to potentially reduce the risk for Alzheimer’s and dementia, lower blood pressure and decrease your risk for mental health issues such as depression.

We all deserve to have engaging, meaningful relationships in our lives; however, coping with feelings of loneliness can be very challenging. You might fi nd the following strategies and tips helpful in overcoming or preventing loneliness.

Make friends – As we age, making friends can become diffi cult. Social contacts tend to decrease for a variety of reasons. Your local senior

centers or community centers are great resources for fi nding new friends. They often organize classes, outings, and social functions for people who want to enjoy life with the company of others who share the same interests.

Volunteer – Volunteering not only gives you the opportunity to meet new people, but also allows you to do something meaningful while making friends! Check with your local senior center or hospital for volunteer opportunities. If you’re

an animal lover, consider reaching out to your local shelter as well!

Take up a hobby – Hobbies will keep you busy and motivated. You can set goals, like knitting a scarf for your grandchild or creating a family tree by researching

your ancestors!

Adopt a pet – Taking care of a pet gives people a sense of responsibility and purpose. Pets will love you unconditionally, they will not criticize, and they provide great company!

Find ways to stay young at heart,

active, and motivated. Staying socially active and maintaining relationships are an important part of healthy aging. Reach out to loved ones, and stay as vivacious, active, and social as you’ve always been!

Healthy Taco Tuesday

1. Cut cherry tomatoes in half. Place in small bowl

2. Heat 2 tbs of olive oil in a large pan and cook ground turkey

3. Add taco seasoning when turkey is 95% cooked

4. Boil 1 cup of water and add corn - cook for 5 minutes or until cooked through

5. Pull lettuce apart and place on a large plate

6. Put all ingredients in small bowls and place on table for make your own tacos!

Ingredients1/2 cup of cherry tomatoes

1 pound ground turkey

1/2 package taco seasoning

1 cup corn

Shredded cheese

Sour cream

Guacomole

Salsa

Lettuce wraps

Let’s Get Social!

family tree by researching

Recipe from www.greenvalleykitchen.com

Lettuce wrap tacos are a great start to eating healthy! They bring the most loved foods together into one healthy meal. Lettuce wrap tacos also touch all of the food groups that are important for maintaining a healthy diet! This is a quick and easy meal for any night, and great for having the grandkids over for dinner!

Sensible Saving SeniorsWith tight budgets and limited disposable income, seniors can often fi nd themselves having diffi culties making ends meet. While this is often primarily due to retirement, the rising costs of groceries, gas, medical care, and other daily necessities can also put a strain on your wallet. To help yourself prepare for any surprises that life may throw your way, it is vital that you begin saving money. Below are six helpful tips to get you started!

When choosing to adopt a pet, not only are you saving their life, you are also saving your own! For aging seniors who often live alone, pets can help increase social interaction, physical activity, and even lower blood pressure. Having a pet as a companion can also reduce depression. Curious about adoption? Check with your local shelter!

October is National

Adopt a Shelter

Dog Month!

1. Use the buddy systemfor your weekly grocerytrip with a friend.This provides a greatopportunity to socializeAND save money bysplitting the cost on largersize items.

2. Paying bills annually willhelp you avoid highermonthly payments.Although these monthlypayments are not labeledas loans, that is exactlywhat they are.

3. Bargain for lower interestrates, you never knowwhen you may be eligiblefor a lower rate, so whynot ask?

4. Apply for Social Securityand join AARP. Theseprograms were designedto help seniors balancetheir budgets and savemoney.

5. Keep a journal ofeverything you arespending. This makes it

easier to organize your spending when you begin budgeting.

6. Prepare a fi xed budgetfor yourself each year.Some months, you mayfi nd yourself needing tospend a few extra dollarshere and there for holidayor birthday gifts, so besure to give yourself alittle extra spendingmoney.