Corporate Fitness and Active Aging

There are so many nutrition bars out there that I am sure it can be a challenge to pick one that is the best. So how do you know if the bar you are choosing is the healthiest option for you?

With anything, when it comes to your food and nutrition, the key is moderation and balance. You should be choosing a bar that you like the taste of and that works for your schedule and habits. The goal is to try to eat as many whole, fresh foods as possible and decrease the packaged foods with giant ingredients lists of things you might have trouble pronouncing. However, these bars can be a nice backup for snacks to keep in your purse, car, gym bag, or desk drawer for those times when you need fuel and don’t have other options.

Choosing a Nutrition Bar

Here are some good rules of thumb to follow when it comes to these convenient bars.

Protein: Choose one with at least 5 grams and no more than 15 grams. This will help keep you full and is what makes these bars have more staying power than a regular granola bar or candy bar. Too much protein will make the bar have an unpleasant taste, or more ingredients will be added to cover the added protein taste. Also, this bar is intended to be a snack to hold you over until mealtime, and not to replace the quality protein you should be getting from meals.

Fiber: Choose one with more than 3 grams. Fiber is another thing that will help keep you full, so choosing a bar with staying power will help keep you satisfied until your next meal.

Fat: Choose one with mainly heart-healthy fat. Check the label and make sure the saturated and trans fat content is low and the majority of fat is coming from mono or polyunsaturated fats like you would find in nuts.

Carbohydrates: Choose one with mostly whole grains and 15 grams or less of sugar. This can be tricky because a lot of bars have added sugar to make them taste better. Try to steer away from the ones that are a fancy candy bar and choose one that is lower in sugar.

The Most Nutritious Bars

Here are a few bars that meet these requirements:

• Luna Bar
• Clif MoJo Bar
• Kind Bar
• Bear Naked

Was your favorite not on the list, or did it not meet the requirements? Remember, if you are choosing a nutrition bar occasionally, it can fit into a balanced diet and complement your healthy eating.

Some people think that snacking can sabotage your healthy eating plan. However, snacking keeps your energy levels up and prevents you from becoming overly hungry, which can lead to poor food choices. Eating every three to four hours can also help regulate your metabolism, which ensures that you burn calories throughout the day. Strive for at least two small snacks per day, but try to limit yourself to 100 to 150 calories or less per snack.

Also, be sure your snack is balanced—that it offers complex carbohydrates for energy, protein for muscle building and repair, and a small amount of fat for satiety. You can ensure nutritional balance and prevent snack boredom by varying your daily choices.

Best Snacks for Great Nutrition

Here are some great snack choices:

• 6 oz Greek yogurt topped with ½ cup of berries
• ¾ cup of whole-grain cereal, nut, and dried fruit trail mix
• 1 apple and 1 oz. low-fat cheese
• 1 cup yogurt smoothie made with real fruit
• 1 oz. baked tortilla chips with ¼ cup bean dip
• 2 oz. low-fat cheese on five whole-grain crackers
• 1 whole-wheat tortilla with 1 oz. melted cheese and ¼ cup salsa
• 1 cup raw vegetables and 2 Tbsp. low-fat dip or hummus
• 1 Tbsp. nut butter on a banana
• 1 cup berries topped with ¼ cup low-fat granola cereal
• ¼ cup whole-grain cereal and ¼ cup raisins with ¼ cup skim milk
• ¾ cup pasta salad made with raw veggies, cheese, and low-fat dressing
• ½ pita pocket stuffed with raw vegetables and 1 slice low-fat cheese
• 1 cup low-fat vegetable-bean soup
• ½ turkey and cheese sandwich on whole-wheat bread
• 1 handful almonds and ¼ cup dried cranberries
• ½ cup cottage cheese and ½ cup pineapple
• ½ peanut butter/banana sandwich on whole-wheat bread
• ½ whole-wheat English muffin toasted and topped with a slice of tomato and low-fat cheese

The Benefits of Snacks

You might feel guilty about snacking, but snacks aren’t necessarily bad. In fact, mini meals several times a day can be beneficial. Here’s how:

• Binge control. If eating several low-fat, whole-grain crackers, a few pretzels, a piece of fruit, or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
• Extra energy and nutrients. Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
• Satisfaction for small appetites. Young children’s tiny stomachs can hold only small portionsof food at a time. Older adults who are less active and who burn fewer calories also may feel comfortable eating smaller meals more frequently.

The holidays are right around the corner, and the first thing that comes to mind is all that food! You don’t want to look like a Santa at the start of the New Year! Well, don’t feel guilty about consuming the goodies; just get smart! If you have an understanding of what it takes to properly fuel your body, specifically as you age, the healthy eating process doesn’t seem so daunting. Older adults have different needs, and there are some key nutrients that are really important to maintain.

Let’s get back to the word SMART. Here’s a simple way to eat healthy using this acronym for healthy eating during the holidays.

Servings

When you put food on your plate, divide that plate into four serving sections:

• The first section is whole grains (wheat bread, brown rice, fortified whole-grain cereals).
• The second section is protein (lean meats, eggs, fish, beans, cheese, tofu, peanut butter).
• The third section is vegetables (fresh, frozen, dried, low-sugar canned).
• The fourth section is fruits (fresh, frozen, dried, low-sugar canned).

This is true for every plate at every meal. Eliminate processed foods as much as possible. If you must open a package or can, be sure to check the ingredients. Examples of things to look for are words such as “whole” for grains and “low sugar” for canned fruits. Remember to also control salt intake and instead flavor your food with herbs and spices. Think of the holiday lights and create a colorful plate! The more color found in veggies and fruits, the more nutrients to fuel the body!

Maintain Important Nutrition 

Here is a list of the key nutrients (and examples of foods that provide them) an older adult needs:

• Calcium and Vitamin D (leafy greens, cheese, milk, yogurt, seafood)
• Vitamin B12 (lean meats, eggs ,fish)
• Fiber (beans, cereals, fruits and vegetables)
• Potassium (bananas, prune juice, mangos, pears)

The majority of these nutrients are found in the above foods. Supplements are also important to ensure that we obtain them, but the word is supplement, meaning “in addition to”; therefore, take supplements in addition to getting these nutrients through food.

Allow Some Fun Food

It’s fine to eat a slice of cake or have a cookie, but be mindful of how many. Remember to lower your intake of saturated fat and sugary treats that can lead to heart disease and unwanted pounds (and here are some healthful baking substitution tips). When you think of your plate, consider that 90% is the food that will provide your nutrients and 10% can be that “occasional” brownie or piece of pumpkin pie.

Reach for Water

Drink plenty of fluids! No, the holiday punch doesn’t count, so limit your alcohol intake. Drink water and realize that you can also obtain your fluids from juice, low-fat milk, and even soups.

Take the Time to Exercise

Physical activity is also important in maintaining a good digestive system, and the good fuel from food will be used to restore muscle and burn fat for weight loss.  Get your body moving after those holiday meals.

Be SMART this holiday season! Happy holiday eating!

Need help getting your eating habits on track?  Use NIFS Dietitian, Angie Mitchell to get your habit in line with personal nutrition coaching.  Click below for more information.

So you moved to a retirement community! Raking leaves is soooo 10 years ago. Who needs a lawnmower—not you! Snow is just a pretty decoration because you don’t have to shovel it, or in some cases, even clean off your car. Some do miss these seasonal outdoor chores, but many don’t.

The biggest change, however, is the fact that you no longer have to think about what’s for dinner, or lunch, or even breakfast. What a joy! My husband and I have the same exact conversation every day at around 5:30pm: What’s for dinner? I don’t know. What do you want? I don’t care. What do we have lying around that I can toss together quickly? I don’t know, eggs, a salad? And we end up usually having a salad, maybe with an omelet. Easy, but sooo boring.

The Many Choices in the CCRC Dining Room

When you move in to a senior living community, you are sure to take advantage of the wonderful food options. Blueberry pancakes on a Tuesday? Why not! You would probably have a boring bowl of cereal, but not now. You can have eggs Benedict, grits and toast, and sausage. What’s for dinner? I bet it’s the soup of the day, a salad, an appetizer, an entrée, and a dessert. Oh and the desserts. No graham crackers or dry cereal for you! No sir! Cakes, pies, a wide selection of ice cream, Jell-O, crème brûlée, pudding, the works! Oh and lunch. You can have a cheeseburger or a BLT every single day if you want to.

It’s no wonder that many put on what I like to call the “Freshman 15.” Just like when we went to college, we had this amazing buffet of options every day, and who am I to turn down these delectable items? I want to get my money’s worth! So I eat everything that is offered to me. But there are plenty of healthy options. You just need to practice a tiny amount of restraint with an eye toward weight management, and learn how to navigate the menu.

Choosing Healthy, Nutrition-Packed Dining Options

Easy enough. Here are my tips:

• Avoid the sauces. Try to stay away from stuff with lots of sauce on it. Always get the sauce on the side. Dip your fork in the sauce then in your food. That saves a little bit of calories.
• Eat more salad. Make a salad your entrée twice a week, instead of the side for your main course. Practice the same restraint with the salad dressing that you do with sauces. Even if you LOVE Parmesan peppercorn dressing, dip your fork in the dressing first and then stab it into your salad.
• Keep veggies healthy. See if you can get your vegetables steamed or roasted, without sauce or butter on them, with maybe a squeeze of lemon and salt-free seasoning.
• Increase your fiber. Fiber helps you feel more full and has lots of healthy side-effects. Pick whole-grain items off the menu, like brown rice, quinoa, wild rice, and whole-grain breads. Stick with sweet potatoes and skip the baked potato if possible.
• Enjoy healthy fish dishes. Look for the catch of the day and get it broiled or blackened, and always ask whether they prepare it with lots of butter or oil (and skip it if they do).
• Indulge occasionally. And finally, dessert. As hard as this is, choose two days a week that you can treat yourself to dessert, and see if anyone at the table wants to share it with you. Often the serving you get is really meant for two or even three, so don’t try to scarf it all down by yourself. I also suggest saving your dessert, taking it home, and having it for breakfast! Your body does a much better job of burning calories during the day, and by the evening your metabolism has begun to slow down to prepare for sleep. (Do you know how sumo wrestlers gain so much weight? They eat a big meal, about 2,000 calories, and then go right to sleep.) And who doesn’t love chocolate cake for breakfast? 

So enjoy the easy life; you have earned it! Just don’t get too carried away with the food options. You are in this for the long haul, and if you eat sensibly, get a little exercise, and get involved with programs and activities at your new home, you will truly make your new life the best it can be!

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