Healthy Resolutions Include Daily Reading for a Healthy Mind

Healthy Resolutions Include Daily Reading for a Healthy Mind

Apr 22, 2022 | healthy eating

Healthy Resolutions Include Daily Reading for a Healthy Mind

Scientific studies have found many benefits of reading for older adults. These include everything from reducing stress and enhancing sleep to improving memory circuits, sharpening decision-making, and possibly even delaying the onset of dementia, according to an article published in Aging & Health from July 2021. The article said that there are five mental benefits from reading that preserve mental faculties and enable people to live independently for a longer length of time. The five benefits are as follows.
  1. Enhancing Memory
  2. Sharpening Decision Making
  3. Delaying the Onset of Alzheimer’s and Dementia
  4. Reducing Stress and Anxiety
  5. Sleeping Better

It is no secret that one of the top habits listed for leaders and successful people is reading.  Many retired executives continue this healthy habit and continue to open a whole new world. Many of our award recipients profiled at our previous luncheons are still working in fields that require staying current in their fields, reflecting supporting this article.

Shake Open Plate and Eat Your Salad in a Jar

Shake Open Plate and Eat Your Salad in a Jar

Mar 7, 2022 | Fresh Foods, healthy eating, suggestions

Shake Open Plate and Eat Your Salad in a Jar

Salad jars are cute, practical, and nice to look at, so let’s create some together. Stack your ingredients from the wettest to the driest so that your salad will be fresh and crisp. You should be able to keep it fresh for up to 5 days after making and refrigerating. Simply shake, open, plate, and eat this lunch remix. Acknowledgment goes to Amanda Meixner, author and blogger for the images and recipes used in this article. The recipes for the salad jars pictured below are found on her website https://meowmeix.com/author/meixneram/
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1.  Greek salad jar: balsamic, chickpeas, bell peppers, onion, olives, chicken, feta + kale⁠⁠
  1. Tex Mex salad jar: balsamic, tomatoes, bell pepper, onion, corn, ground turkey + mixed greens⁠⁠
    3. BLT Remix salad jar: 1-2 tbsp @primalkitchenfoodspaleo ranch, tomatoes, cucumbers, 2 eggs, 2 pieces nitrate-free bacon, mixed greens⁠⁠
    4. Veggie goddess: 1 tbsp balsamic, tomatoes, cucumbers, quinoa, beans, onion + mixed greens
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Which one will you make? Share your creations or your salad jar recipes here. I look forward to using produce from the farm to create these yummy delights. Photo edited from Amanda Meixner’s image courtesy of the @MeowMeix Instagram post.

We celebrate this man of wonder, George Washington Carver

We celebrate this man of wonder, George Washington Carver

Feb 21, 2022 | Food Programs, Fresh Foods, Gardening, healthy eating

We celebrate this man of wonder, George Washington Carver

Gregory’s Outreach Services would like to salute George Washington Carver, a chemist who revolutionized farming as we know it today. He taught farmers and sharecroppers how to grow their own food and fight for a more equitable agricultural system. He inspired future generations of organizations like Gregory’s Fresh Market to occupy positions within the national food justice movement for more than a century. He also gave new insights and uses for simple things crops produced like peanuts, sweet potatoes, and soybeans. He came up with 300 uses for the peanut alone, no wonder he was nicknamed the “Crop Doctor”.

He was born the year before slavery ended in 1864. He pursued an education after leaving home at eleven and would eventually earn a master’s degree in agricultural science from Iowa State University. He would go on to teach and continue research at Tuskegee University for decades. He is an International Treasure, and he is Black History. 

George Washington Carver taught farmers how to diversify their crops while improving their soil through plant rotation which ultimately helped southern farmers improve their finances and diets.

George Washington Carver

We celebrate this man of wonder who continues to inspire me in my own farming endeavors in providing fruits and vegetables for more than 15,000 seniors and veterans through Gregory’s Fresh Market and programs like “Veggie for Veterans.” When we are not delivering produce, we can be found harvesting vegetables at our local farm, which supplements our produce for seniors. Thank you, George Washington Carver.

10 Facts About George Washington Carver (mebondbooks.com).

Antioxidants: Fab or Fad?

Antioxidants: Fab or Fad?

Jan 24, 2022 | healthy eating, NUTRIENTS, seniors

Antioxidants: Fab or Fad?

You’re walking through the grocery store, and there are multiple products claiming they’re “high in antioxidants,” but what does that even mean? What are antioxidants? Are they necessary for our health? In short, yes. But do you need to spend a bajillion dollars for the fancy-schmancy antioxidant products? No, you do not.

Antioxidants are substances that fight free radicals in the body. Free radicals are waste compounds that can become harmful when they aren’t properly eliminated from the body. Both are naturally produced in our bodies, but we need a balance of both to maintain optimal health. Too many free radicals can cause inflammation and oxidative stress, which has been linked to numerous health conditions such as cancer, heart disease, arthritis, and stroke. Several environmental and lifestyle habits promote excess free radicals such as air pollution, smoke, alcohol, and processed foods. We know it’s not always possible to avoid these oxidative stressors, which is where antioxidants come in and save the day.

Antioxidants protect against free radicals and can be found in numerous food groups. Most fruits and vegetables contain some type of antioxidant, and even meat and fish contain antioxidants in a small dose. Vitamin C, E, and flavonoids are the most common antioxidants needed on a daily basis. Vitamin C can be found in most fruits and vegetables, but have a high concentration in oranges, berries, bell peppers, etc. Vitamin E can be found in nuts and seeds, vegetable oils, and leafy greens such as kale. Flavonoids are a broad group of antioxidants, but the most common are green tea and dark chocolate.

Easy ways to incorporate more antioxidants into your diet include adding fruits or vegetables to every meal, opting for green tea instead of coffee, and snacking on healthier foods such as nuts. Since antioxidants are probably already present in your diet, I don’t think it’s necessary to take a supplement, but always consult with your doctor before making any dietary changes.

Sources:

Healthline. (2019, July 29). Antioxidants Explained in Simple Terms. Retrieved from https://www.healthline.com/nutrition/antioxidants-explainedMedical News Today. (2018, May 29). Antioxidants: Health Benefits and Nutritional Information. Retrieved from https://www.medicalnewstoday.com/articles/301506

Your Guide to Eating Seasonally

Your Guide to Eating Seasonally

Dec 7, 2021 | Fresh Foods, healthy eating

Your Guide to Eating Seasonally

Have you ever noticed that you crave certain foods during different seasons? For example, in the summertime, people tend to reach for fresh fruits such as melons and berries. In the winter, hearty potatoes and dark leafy greens are kitchen staples. Our bodies naturally crave certain foods when they’re ripe and at their peak season. It’s not just because they taste good either, but because they offer nutrients our bodies need during different times of the year. Eating seasonally is a great way to enjoy fresh fruits and vegetables without breaking the bank. Foods that are in season are naturally going to be less expensive since there’s a surplus of produce. It’s best to buy from local farmers to get the best deals and support local communities. Eating seasonally can also help reduce our carbon footprint by reducing carbon emissions. It’s much easier on our planet to buy produce that was yielded in your state and transported by truck vs. across the world on an airplane. Sometimes we can’t help but buy out of season produce, but making a conscious effort can make a world of difference.  

 

Now you’re probably wondering, how do I find out what produce is in season near me? There’s a great resource which I’ll link here that allows users to see what’s in season throughout the year in their geographical location. I’ve also attached a brief list of produce below that’s available during each season in North America. Try incorporating in-season produce into your diet and I’m sure you’ll feel and taste the difference.

Sources: Goolsby, J. (2019, October 15). 4 Reasons to Eat By the Seasons + What Is In Season Right Now. Retrieved from https://www.mindbodygreen.com/0-4807/10-Reasons-To-Eat-Whats-In-Season.html 

Why Eat Seasonally? Retrieved from https://www.seasonalfoodguide.org/why-eat-seasonally

High Cholesterol: What to Eat & Avoid

High Cholesterol: What to Eat & Avoid

Nov 18, 2021 | healthy eating

High Cholesterol: What to Eat & Avoid

Cholesterol, although it doesn’t have the best reputation, is a substance in the body that helps produce hormones, vitamin D, and digest foods. Our bodies naturally produce cholesterol, and a nutritious diet helps maintain healthy cholesterol levels. There’re two types of cholesterol: LDL (low-density lipoproteins) and HDL (high-density lipoproteins). LDL is known as the “bad” cholesterol where plaque builds up in the arteries which lead to heart disease, heart attacks, and stroke. HDL is the “good” cholesterol that helps dispose of the LDL cholesterol through the liver. Depending on our diet, we most likely consume foods rich in both of these cholesterols on a daily basis.

It’s important to recognize that not all high cholesterol foods are bad. For example, eggs are one of the most nutritious foods full of B vitamins, selenium, and vitamin A. Yet one egg contains nearly 211mg of cholesterol, or 70% of our recommended daily intake (RDI) (healthline.com). Organ and red meat are also high in cholesterol, but they’re rich in iron, zinc, and vitamin B12 which are all essential nutrients. So, indulging in these foods every now and then isn’t the end of the world, just make sure everything’s consumed in moderation. I’ve created a list below of healthy foods to lower cholesterol, and not so healthy cholesterol rich foods to look out for.

Foods to Lower Cholesterol:

1. Oats
Swapping out eggs for oatmeal in the morning not only helps lower cholesterol levels but also provides a good source of fiber. Consuming more fiber, especially soluble fiber, can help reduce LDL cholesterol levels. Try adding some fresh fruit such as berries for extra flavor and vitamins.

2. Beans
Beans are rich in protein and soluble fiber while containing no cholesterol. Beans are such a versatile food group that you can spice up to your liking, whether it be black beans, kidney beans, garbanzo beans, etc.

  1. Nuts

Nuts, particularly almonds and walnuts, are heart-healthy snacks that helps lower your risk of high cholesterol. They’re full of plant-based omega-3 fatty acids and phytosterols which help block LDL cholesterol from being absorbed. The FDA recommends eating 1.5 ounces of nuts (about a handful) per day.

Foods to Avoid:

1. Fried Foods
As delicious as they taste, fried foods such as fried meats and cheese are full of cholesterol and trans fats. These foods are not only linked to high cholesterol, but also heart disease, obesity, and diabetes.

 2. Processed Meats
Processed meats, such as hot dogs and bacon, are not only full of cholesterol but various chemicals harmful to our health. Numerous studies from the National Institute of Health have discovered a link between the consumption of processed meats and chronic diseases.

3. Desserts
I’m guilty of having a sweet tooth myself, but indulging in cookies, cakes, and ice cream on a regular basis isn’t the best for our health. Not only do sweets tend to be high in cholesterol, but they’re also full of added sugars and fats which can lead to weight gain.

Sources: Arnarson, A. (2017, June 4). Why Processed Meat is Bad for You. Retrieved from https://www.healthline.com/nutrition/why-processed-meat-is-bad Harvard Health Publishing. (2019, February 6). 11 foods that lower cholesterol. Retrieved from https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol Jennings, K. (2018, October 26). 13 Cholesterol-Lowering Foods to Add to Your Diet Today. Retrieved from https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels Kubala, J. (2018, September 10). 11 High-Cholesterol Foods – Which to Eat, Which to Avoid. Retrieved from https://www.healthline.com/nutrition/high-cholesterol-foods Robinson, J. (2018, November 12). Foods to Buy or Avoid If You Have Low or High HDL. Retrieved from https://www.webmd.com/cholesterol-management/heart-health-foods-to-buy-foods-to-avoid

Wexler, A. (2018, November 21). High-cholesterol foods: Foods to avoid and include. Retrieved from https://www.medicalnewstoday.com/articles/317332