Volume 6, Issue 2
Also in this issue...
Let’s Get
Social!
PLUS
Sensible 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.
The Era Of Healthy Aging
Every 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 flours
when possible. Products made from whole grains are nutrition
powerhouses, loaded with vitamins, minerals and fiber. 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.
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 find it harder to maintain
the muscle we already have. Adults over 50 need
to ensure they are eating sufficient high-quality
protein for maximum health benefits. It is
important to make sure you are getting protein
from a variety of animal sources such as low-fat
or lean meats, poultry, fish 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 fiber 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 fiber in your diet also aids
in digestion and can help to relieve constipation.
Vitamins – The body becomes less efficient 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 sacrifice. Changing
how you eat may seem difficult 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.
Brainiacs
Use the clues below to solve the mystery word!
Answer Key
PIRATE
1. The fourth letter in the mystery word is the first 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 first letter in a three-letter color
word and a popular flower 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 fifth letter of the mystery word is the second letter that follows letter
#3 in the alphabet
6. The first letter of the mystery word sounds like the name of a small round,
green vegetable.
Let’s Get Social!
Loneliness is a serious
problem among the elderly
and can have a significant
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 find the
following strategies and tips
helpful in overcoming or
preventing loneliness.
Make friends – As we age,
making friends can become
difficult. Social contacts tend
to decrease for a variety of
reasons. Your local senior
centers or community
centers are great resources
for finding 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.
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!
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
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
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!
Ingredients
1. Cut cherry tomatoes in half. Place in small bowl
1/2 cup of cherry tomatoes
1 pound ground turkey
1/2 package taco seasoning
1 cup corn
Shredded cheese
Sour cream
Guacomole
Salsa
Lettuce wraps
2. Heat 2 tbs of olive oil in a large pan and cook
ground turkey
3. Add taco seasoning when turkey is 95% cooked
Recipe from www.greenvalleykitchen.com
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!
Sensible Saving Seniors
With tight budgets and limited disposable income, seniors can often find themselves having
difficulties 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!
1. Use the buddy system
for your weekly grocery
trip with a friend.
This provides a great
opportunity to socialize
AND save money by
splitting the cost on larger
size items.
2. Paying bills annually will
help you avoid higher
monthly payments.
Although these monthly
payments are not labeled
as loans, that is exactly
what they are.
3. Bargain for lower interest
rates, you never know
when you may be eligible
for a lower rate, so why
not ask?
4. Apply for Social Security
and join AARP. These
programs were designed
to help seniors balance
their budgets and save
money.
5. Keep a journal of
everything you are
spending. This makes it
easier to organize your
spending when you begin
budgeting.
6. Prepare a fixed budget
for yourself each year.
Some months, you may
find yourself needing to
spend a few extra dollars
here and there for holiday
or birthday gifts, so be
sure to give yourself a
little extra spending
money.
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!
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Senior Helpers
1966 Greenspring Drive
Suite 507
Timonium, MD 21091
866-353-3743
www.seniorhelpers.com