Healthy Eating for the Eldery

Ever dreamed of living forever? Don’t want to age? Well, so far, there hasn’t been an Elixir of life or a cream that could stop aging (if you find it, please tell us) Anyways, before you find it, you have got to make life as comfortable for yourself as possible.

Eating a well-balanced diet is an important part of staying healthy as you age. It can help you maintain a healthy weight, stay energized, and get the nutrients you need. It also lowers your risk of developing chronic health conditions, such as heart disease and diabetes (Terrible illness).

To meet your nutritional needs, eat foods that are rich in fibre, vitamins, minerals, and other nutrients. Limit foods that are high in processed sugars, saturated and trans fats, and salt. You may also have to adjust your diet to manage chronic health conditions.

But really what has changed? I mean 40 is the new 30 right? Actually, a lot changes with age, so much so that you have to change your entire lifestyle! (Just kidding)

How Do Your Needs and Habits Change with Age?

Calories

You may find you have less energy and more muscle or joint problems as you get older. As a result, you may become less mobile and burn fewer calories through physical activity. You may also lose muscle mass. This causes your metabolism to slow down, lowering your caloric needs. (No kidding)

Appetite

Many people experience a loss of appetite with age. It’s also common for your sense of taste and smell to diminish. This can lead you to eat less.

If you’re burning fewer calories through physical activity, eating less may not be a problem. However, you need to get enough calories and nutrients to maintain healthy organs, muscles, and bones. Not getting enough can lead to malnutrition and health problems (we don’t want that do we?).

Medical Conditions

As you age, you become more susceptible to chronic health problems, such as diabetes, high blood pressure, high cholesterol, and osteoporosis. To help prevent or treat these conditions, your doctor may recommend changes to your diet. (Sucks huh)

For example, if you’ve been diagnosed with diabetes, high blood pressure, or high cholesterol, you should eat foods that are rich in nutrients, but low in excess calories, processed sugars, and saturated and trans fats. Your doctor may also advise you to eat less sodium (You might want to remember this)

Some older adults become sensitive to foods such as onions, peppers, dairy products, and spicy foods. You may need to cut some of these foods out of your diet (Very hard, I know).

Immune System

Your immune system weakens with age. This raises your risk of food-borne illness, or food poisoning. Proper food safety techniques are important at every age. However, you may need to take extra precautions as your immune system weakens. 

Medications

You may need to take medications to manage chronic health conditions. Some medications can affect your appetite. Some can also interact with certain foods and nutritional supplements. (This is important) If you’re taking a medication, be sure to check with your doctor or pharmacist to find out whether you need to make any changes to your diet.

So what can you do? Relax, we have answers as well!

Focus on Nutrient-Rich Foods

As you age, your caloric needs will probably decrease, while your nutrient needs stay the same or increase. Eating nutrient-rich foods will help you get the vitamins, minerals, protein, carbohydrates, and fats you need.

Get most of your calories from nutrient-dense foods, such as:

• vegetables and fruits
• beans and lentils
• nuts and seeds
• whole grains
• low-fat dairy
• lean protein

Eat Enough Fibre

Fibre is essential for a healthy digestive system. To avoid constipation and other problems, include fibre-rich foods at every meal. Soluble fibre is especially important for maintaining healthy cholesterol levels. Good sources of fibre include:

• fruits and vegetables
• beans and lentils
• nuts and seeds
• oats and oat bran
• whole grains

Consider Supplements

You may find it hard to get some nutrients in your diet, especially if you have to avoid some foods. Ask your doctor if you should take a vitamin or mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B-12.  

NOTE - Some supplements can interfere with certain medications. Ask your doctor or pharmacist about potential side effects before starting a new supplement or medication (Important Again)

Stay Hydrated

As you age, you may not notice when you’re thirsty. Make sure you’re drinking fluids on a regular basis. Aim for eight 8-ounce glasses of water daily. You can also get some water from juice, tea, soup, or even water-rich fruits and vegetables

Exercise

Again, not the break your back in the gym type but simple but regular walks, stretches and even aerobics could do the trick. Target 30 minutes every day for your workout and remember to talk to your doctor if you want to engage in any kind of strenuous physical activity (You’re not so young anymore, you know)

How Do We Help?

We are also prepared to teach you how to incorporate these healthy foods into your diet! You just have to sign up to our meal plans and let us tell you what to eat every day, every week and every month! You can also sign up to our fitness plans or join us every second Saturday of the month for our fun Aqua Aerobics! We can get you a personal fitness trainer as well!

We also offer kitchen consultations in addition to your planned diet (For Abuja Residents Only) and we will pay a visit to your kitchen and help clean up your pantry! Oh and one last thing, you can Pick up, Eat in, or have it delivered!

7 Ways to Balance your Hormones Naturally

Hormones can be annoying right? I know. For women especially. You are happy one moment and crying the next. Cranky today and completely adorable tomorrow? Yeah. That’s the story of almost every woman’s life. A high-stress lifestyle coupled with improper eating habits can wreak havoc on a woman’s delicate hormonal balance.

Even healthy women who follow a good diet may find glitches in their hormones. (Like, seriously rolling my eyes right now). Anyways, this hormone imbalance business could wreck your system for real. From PMS, osteoporosis, weight gain, altered sex drive, allergies, uterine fibroids, urinary tract infections to changes in the skin, fatigue, anxiety, water retention, hair loss, facial hair growth and even depression.

By keeping hormones in balance, women can find it easier to maintain a healthy weight, keep a regular menstrual cycle, as well as exude optimal energy levels. (I mean your life would be a lot better).
So here are 7 ways you could put a scale on it!

Maintain a Healthy Diet

We say this a whole lot! But, it’s the truth. A healthy diet could be the answer to the world’s problems. (even preventing World War 3!)
So, incorporate more fresh, organic fruits and vegetables, plus an abundance of raw nuts and seeds into your diet. Foods such as processed carbohydrates, fried foods, soft drinks, enriched flour, processed vegetable oil and soy products may alter hormone balance. Avoid non-organic dairy products which may contain harmful bovine growth hormones, steroids and antibiotics. These wreak havoc on a woman’s system. (Trust me, this is serious!)

Keep Stress Levels Low

Are you a boss lady, complete wife inspiration and super mom? Things could get a little tiring when you combine all of these at once. (Don’t get me started on the emotional weight of washing dishes). Studies have shown however, that women who participate in a daily meditation or yoga experience less hormonal swings than those who do not mediate stress in some fashion. Rest is also important. Many women have such hectic lifestyles that they give their body little time to re-adjust from life’s demands. This disrupts the natural hormones cycles in women. Find small ways to incorporate rest and relax throughout the day. (It’s hard but try. Take a vacation, take the day off, sleep an extra 2 hours but try not to lose your job)

Let the Sunshine In

I know we are African women and don’t believe in all this sunshine talk. (I mean, it ruins the job your cream is doing) But in truth, giving your body a healthy helping of full spectrum sunlight can help stabilize hormones. Vitamin D is really important. Get out and take a walk around your neighbourhood a couple of times a week. This will help get you the exercise you need, as well as the sunshine your body craves (and maybe a husband)

Take Herbal Supplements Known to Balance Hormones

Erm, this is tricky. Not every supplement is good for you and as we always say, everything in moderation. I use Evening Primrose Oil and I can say that it works wonders for ME (this is capitalized to tell you to find what works for you). Evening primrose oil is very high in essential fatty acids and is particularly indicated for hormonal imbalance related to PMS symptoms. Some other options could be dandelion, motherwort, wild yam, or blessed thistle. Hemp tree has also been known to promote normal hormonal balance, improve mood, and reduce cramping. Chaste Tree Berry has been shown to balance the pituitary gland and the hypothalamus. (Big names huh? Just tell your healthy life coach, pharmacist or doctor to prescribe a hormonal balance supplement suitable for you. 

Exercise Frequently

Don’t roll your eyes. I don’t mean spend 5 hours in a highly equipped gym and sweat your hormones away. (except if you want six packs). Exercise is important in getting your hormones off a roller coaster. Simply add at least 30 minutes of exercise, three times a week, into your routine. Form a routine that you can stick to on a consistent basis.

Eat More Omega-3 Fatty Acids

These fats act to create responsive and healthy cell membranes, allowing hormones to adhere to the cell more easily. Omega-3 fatty acids also aid the body in keeping the cellular receptor sites (where hormones bind) repaired and in optimal condition. Consider eating more foods with omega-3’s or taking 500 mg of a high quality organic oil, such as hempseed, flaxseed or olive oil. (You can find these at our café at affordable prices). 

Avoid Caffeine

All my coffee lovers, this is for you. Most times, you can’t get out of the house or function properly with a cup of coffee or a bottle of Coca-Cola. (Yes, coke has caffeine too) It’s been shown that stimulants, such as caffeine, cause the adrenal gland to over-produce hormones. Try to cut-down or cut-out your caffeine intake. (if you can).

Can keep to this? Then you are good. Can’t? Then contact us on 09052273768 for more tips on how to get your hormones to cooperate! And, we could help you get a personal trainer (so you don’t have to go to a gym) or join in our fitness programs! Also, don’t forget that we are healthy eating champions and you can be one too! Call us now!

Aqua Aerobics: Relieving Muscle Pain

Water offers a resistance and buoyancy that cannot be experienced when doing regular ground-based exercises. The benefits of water aerobics include lower blood pressure, increased bone density, stronger muscles, corrected body posture, pain relief, and weight loss. The calming effect of water on our bodies extends to our minds as well. Injured, obese, and elderly individuals can benefit the most from it. (And you don’t have to sweat at all)

If you’re struggling with regular land workouts or you’re bored with monotonous gym routines, switch things up and get into a pool. (That’s if you can swim)
Working out in water is particularly helpful for people with injuries in the muscle, tendon, and bone, overweight or obese individuals, pregnant women, and the elderly. But the health benefits of water aerobics are not limited to just them.

If you can’t swim or you’re afraid of water, stand in shallow water. Water aerobics in shallow water is just as effective. Dangle your feet in the water awhile and gradually make your way in.
Aqua Aerobics has indeed been proven to have these benefits:


Strengthens Muscles and Builds Stamina

Aerobics, in general, focuses on large muscles such as those in your limbs. Combine it with water resistance and you’re left with stronger muscles.
The force of water from all directions on your body’s surface acts like weights tied all over your body, doing what dumbbells and kettlebells would do if you were working out on land – but on a larger scale.

What’s more, you can work 2 opposing muscle groups simultaneously in water, whereas on land you will probably need to focus on one group at a time. In the basic pull and push movements of your arms and legs in water, you will be able to develop more stamina without feeling the brunt of it. Water buoyancy will be your new best friend. (Speaking literally)


Improves Flexibility and Range of Motion

While exercising on land, your body movements are restricted by the effects of gravity and the fear of falling. When in water, you can let go of these worries. You can fearlessly increase your range of motion, exerting muscles that you would not otherwise be able to exert outside water.
Do water exercises to improve back and lower body flexibility. While performing stretches, overcome your mental block about your range of motion


Offers Relief from Chronic Pain

Gentle waves hitting against you have a massaging effect on your skin – which is why a major benefit of water exercise is pain relief. By working against the water’s resistance, you can reduce stiffness and soreness to a great extent.
Water aerobics can heal lower back pain caused by pregnancy.
Water aerobics can even alleviate pain from chronic conditions like knee and hip osteoarthritis. Aquatic aerobics are highly recommended for pregnant women suffering from lower back pain.

 People suffering from soreness due to extensive physical activity or stiffness due to joint problems should definitely give it a try too.
The best part? All types of pain will improve – pain in your joints, muscles, and everything in between.


Supports Bone Health by Increasing Bone Density

Most people reach their peak bone mass by the age of 30. Thereafter, bone density declines, increasing the chances for osteoporosis and fractures. The loss in bone mass is a major problem of aging, particularly in postmenopausal women. Postmenopausal women over the age of 50 have the highest risk of osteoporosis.
Only high-impact exercises can help decelerate this natural process. Water aerobics is a high-impact workout and can, thus, improve bone health.
Having said that, while water aerobics helps strengthen your skeletal system, land-based exercises seem to be more effective.


Rectifies Body Posture and Treats Spine Problems

By just standing in the pool, you will be able to correct your overall body posture.
The buoyancy of water supports the entire body, including weak muscles, allowing you to maintain proper balance when standing in water. With the added advantage of improved flexibility and mobility, exercising in water will benefit your posture. You will be able to elongate your spine to the entirety of its natural length without any discomfort. The water resistance will also make you more self-aware of your posture, helping you further.


Encourages Weight Loss

Aerobic workouts are the best for losing weight, even more so if you’re worried about injuries common in weight training. A 185-pound person can burn 178 Calories after 30 minutes of water aerobics.
Aquatic exercises are highly recommended for those fighting obesity. With the help of water’s buoyancy, you will be able to decrease body fat, much more than ground exercises. The feeling of weightlessness and the ease on your joints will allow you to do a lot more than what you may normally be able to do.


Gets Rid of Stress

Like all forms of exercise, water workouts too help reduce stress by releasing feel-good hormones called endorphins. In addition, they encourage oxygen flow to your muscles and regulate your breathing.
Just being around water is also relaxing. No wonder water sounds are used for meditation!


So join us  every second Saturday of every month! Be a part of our fitness groups or better still contact us to hire a personal trainer!

Healthy Nutrition: Using the Right Oils

Deep-fried foods have always been popular. They are a part of many traditional cuisines, and are also a staple of the fast-food industry. Unfortunately, deep frying is not exactly the healthiest cooking method, particularly when done on an industrial scale. But deep frying at home certainly does not have to be unhealthy. It largely comes down to the type of oil you use, and how you use it. (and how much you use it).

Most liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.

So we give you our Award-winning list of cooking oils in no particular order;

 Coconut Oil - Coconut oil is high in healthy saturated fats that have different effects than most other fats in your diet. These fats can boost fat burning and provide your body and brain with quick energy. They also raise the good HDL cholesterol in your blood, which is linked to reduced heart disease risk. The 12-carbon lauric acid makes up about 50% of the fatty acids in coconut oil. When lauric acid is digested, it also forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi. Also, coconut oil may reduce seizures, help you lose weight and protect your skin, hair and dental health. (It’s truly a superfood)

 Almond Oil - Almond oil consists of 70% monounsaturated fat, which has been researched for its effects on heart health. Monounsaturated fats have been shown to increase levels of “good” HDL cholesterol. HDL is a type of protein that carries cholesterol away from the arteries and transports it to the liver, where it is broken down and excreted from the body. Healthy levels of HDL cholesterol have been shown to help protect against heart disease. Almond oil is a great source of the potent antioxidant vitamin E, is beneficial to blood sugar control and is also great for weight loss. (Beauty benefits for hair and skin are added advantages).

Mustard Oil - The presence of fatty acids such as oleic and linoleic acid make mustard essential oil an efficient hair revitalizer. Its stimulating effects increase blood circulation in the scalp while the fatty acids nourish the hair roots. It has been repeatedly shown that prolonged use of this oil can effectively prevent hair loss. It reduces symptoms of Arthritis, is great for muscle toning and stimulates blood circulation. Mustard oil also aids in Digestion & Detoxification and boosts your appetite.

Olive Oil - A diet rich in olive oil may actually be able to slow down the aging of the heart. It is a known fact that as we grow older the heart also goes through a normal aging process. The arteries may not function as well as they did and this can lead to a number of health problems. (Olive Oil is your recipe to stop aging). Olive Oil has been found to reduce the risk of cancer and is important in alleviate depression. Numerous studies, including one recently published in the journal Chemical Neuroscience, showed that the oleocanthal in extra virgin olive oil has the potential to reduce the risk of Alzheimer’s disease. Also, olive oil works wonders in preventing strokes and improving overall bodily functioning.

Avocado Oil -  it’s no secret that avocados are one of nature’s healthiest foods. Eating one avocado per week is great for your skin, improves circulatory function, and helps to keep hormones in balance just to name a few. Avocados have even claimed a spot on the list of top 10 foods that can help you lose weight when combined with a healthy diet and regular exercise. What you didn’t know is that Avocado Oil is rich in Oleic acid which is known to have several positive effects throughout the body including lowering risk of some cancers, preventing flare-ups of certain auto-immune diseases, speeding cell regeneration and wound healing, aiding the body in repelling and eliminating microbial infections, as well as reducing inflammation inside and out.

Guess What?

We have got all of these oils in the best brands available! We are also prepared to teach you how to incorporate them into your diet! You just have to sign up to our meal plans and let us tell you what to eat every day, every week and every month!

Guess Again – We also offer kitchen consultations in addition to your planned diet (For Abuja Residents Only) and we will pay a visit to your kitchen and help clean up your pantry! Oh and one last thing, you can Pick up, Eat in, or have it delivered!

Living with Type 2 Diabetes: A Guide to Managing Sugar Levels

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Sometimes your body doesn’t make enough—or any—insulin or doesn’t use insulin well. Glucose then stays in your blood and doesn’t reach your cells. (Terrible huh?)

So there are different types of diabetes, Type 1, Type 2, Gestational and steroid induced. In Type 1 diabetes, your body does not make insulin. Your immune system attacks and destroys the cells in your pancreas that make insulin. Type 1 diabetes is usually diagnosed in children and young adults, although it can appear at any age. People with type 1 diabetes need to take insulin every day to stay alive. (Scary)

Type 2 diabetes is when your body does not make or use insulin well. You can develop type 2 diabetes at any age, even during childhood. However, this type of diabetes occurs most often in middle-aged and older people. It is the most common type of diabetes (and can be managed by paying attention to diet, regular checks and exercise). Gestational diabetes develops in some women when they are pregnant. Most of the time, this type of diabetes goes away after the baby is born, Steroid induced could occur when people are treated with steroid-containing drugs such as hydrocortisone or prednisone. These drugs are excellent at reducing inflammation and suppressing the immune system, but they can also result in high blood glucose levels.

So If you have type 2 diabetes and your blood sugar levels are racing up and down like a roller coaster, it's time to get off the ride. By making simple but specific adjustments to your lifestyle and diet, you can gain better blood-sugar control.

STEPS TO TAKE IN CONTROLLING SUGAR LEVELS

Your blood sugar isn’t always high. Sometimes in trying to reduce it, you may go lower than the minimum and this as well poses a threat to your health (so read carefully. Wear glasses if you must)

 Use a continuous glucose monitor - Glucose meters are a great tool, but sometimes you need to keep a closer eye on your blood sugar levels. That's where a device called a continuous glucose monitor (CGM) can help. This FDA-approved system tracks your blood sugar levels day and night. It collects readings automatically every 5 to 15 minutes.

It can help detect trends and patterns that give you and your doctor a more complete picture of your diabetes. The data can help you find ways to better manage your condition.

 Go nuts - Nuts such as almonds and walnuts contain healthy fat that slows the body's absorption of sugar. But be sure to limit how many nuts you eat in one sitting because even healthy fats contain calories. (we don’t want to cause more harm than good, do we?)

      Eat whole grains - Oat bran, barley, and bulgur wheat are fibre-rich foods that contain beta-glycan. This soluble fibre increases the amount of time it takes for your stomach to empty after eating and prevents spikes in blood sugar. Remember, though, that these foods are still carbohydrates. Whole grains will still raise your blood sugar, just not as quickly and as high as processed foods. (which is great right)

Veg out - Packed with fibre, non-starchy vegetables such as broccoli, cucumber, and carrots can also help prevent surges in blood sugar levels while providing essential nutrients. Also, don’t miss out on foods that add nutrients to your body because you are trying to regulate your sugar levels.

Spice up with cinnamon - Cinnamon may do more than just add flavour to foods. Studies have shown that cinnamon is linked to a significant drop in fasting blood sugar levels. Cinnamon may also stimulate insulin secretions from the pancreas. 

         Be versatile with vinegar -  Studies have suggested that vinegar could help slow the absorption of sugar by the body. The research revealed that 2 ounces of apple cider vinegar improved fasting blood sugar levels and insulin sensitivity. (good to know!)

     Don't skip meals - It's important to spread out your daily food intake, starting with breakfast. Consuming more food in just one or two meals a day causes greater fluctuations in blood sugar levels. Three healthy meals a day with two nutritious snacks in between can help maintain stable blood sugar.

Don't drink on an empty stomach - If you haven't eaten, drinking alcohol can cause your blood sugar to drop up to 24 hours later. This happens because the body is working to get rid of it. If you want to drink alcohol, check your blood sugar first. It's also important to eat before or while you drink. Another caution: symptoms of low blood sugar, such as slurred speech and dizziness, could be mistaken for drunkenness. (write this down)

Don’t be far away from your doctor – Yes, you can maintain a healthy lifestyle by paying attention to your diet and all but your doctor’s role cannot be overestimated. (Pack your things and rent a house close to him/her). But seriously, regular check-ins would do you a lot of good.

Trust Eat To Live Lifestyle – This is perhaps the most important part as you might not be able to keep up to all of the above and we are your knights in shining armour. You can get all of these healthy stuff at Eat to Live Lifestyle Café and Store for affordable prices! You can also get customized meal plans and packages that could span months and even a year! Your Breakfast, Lunch and Dinner all planned the healthy way! With us, you are on your way to a life without diabetes!