Healthy Living in the North

Foodie Friday: Seniors’ Week edition

Senior gardening with kids

Don’t miss out on essential nutrients as you age!

As we age, our appetites decrease and we often pay less attention to nutrition. Many seniors live alone and have difficulty finding motivation to cook proper meals and therefore may miss out on many essential nutrients. With Seniors’ Week in B.C. upon us, it’s a great time to look at one of these essential nutrients: calcium!

Are you getting enough calcium?

Health Canada recommends women over the age of 51 and men over the age of 70 get 1200 mg of calcium each day. Men under 70 require only 1000 mg. It’s recommended that we reach this goal through a combination of nutrient-rich foods, using supplements only when necessary. Always talk to your doctor or registered dietitian before taking a calcium supplement.

So what does 1200 mg look like? A good rule of thumb is that a serving of dairy contains approximately 300 mg of calcium. One serving might look like a 50 g serving of cheese (the size of your thumb), 1 cup of milk, or ¾ cup yogurt. If you typically drink a milk alternative such as rice or almond milk, check the label to make sure it’s fortified with calcium. One cup should provide you with about 30% of your daily value.

Although dairy products are the most popular calcium source, many non-dairy foods are great sources of calcium as well. My current favourite is chia seeds. Due to their increase in popularity, they are now easy to find in most stores and are versatile when it comes to how you can use them. Two tablespoons of chia seeds contain about half the calcium of a cup of milk! Want to add some calcium to your diet? Try this chia seed jam as an alternative to the store-bought varieties! Have an older friend, family member, or neighbour? Why not make them a jar or two and stop by for a visit!

Magical Blueberry Vanilla Chia Seed Jam

From Oh She Glows (one of my go-to blogs!)

Yields about 1 cup

Ingredients

  • 3 cups fresh blueberries
  • 3-4 tbsp pure maple syrup, to taste (or other liquid sweetener)
  • 2 tbsp chia seeds
  • 1/2 tsp vanilla extract

Instructions

  1. In a non-stick pot, bring blueberries and maple syrup to a low boil. Stir frequently and reduce heat to simmer for about 5 minutes. Lightly mash with a potato masher or fork, leaving some blueberries for texture.
  2. Stir in the chia seeds until thoroughly combined and cook the mixture down until it thickens to your desired consistency (about 15 minutes). Stir frequently so it doesn’t stick to the pot.
  3. Once the jam is thick, remove from heat and stir in the vanilla extract. Add more maple syrup to taste if desired. Share a jar with an older neighbour or friend or enjoy on toast, baked goods, and more. The jam should keep for at least a week in an air-tight container in the fridge.
Sarah Anstey

About Sarah Anstey

Born and raised in Halifax, Nova Scotia, Sarah moved to Prince George in 2013 to pursue her career as a Registered Dietitian. Since then, she has enjoyed developing her skills as a Clinical Dietitian with Northern Health, doing her part to help the people of northern B.C. live healthy and happy lives. Sarah looks at her move to Prince George as an opportunity to travel and explore a part of Canada that is new to her, taking in all that B.C. has to offer.

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The fountain of youth

Man in boat on lake.

Reg plans on spending his senior years on the lake and is making choices now to help make that happen. What will you choose?

Have you ever heard about the fabled fountain of youth? In the 1400s, the indigenous peoples of Puerto Rico and Cuba told early Spanish explorers about a fountain with miraculous powers that would restore the youth of whoever drank from it. Many explorers searched for the fountain of youth including Juan Ponce de Leon, who accompanied Christopher Columbus.

But enough about the fountain of youth for now and onto something more local!

It’s Seniors’ Week in B.C., which is a good time to remember that eventually, we all become seniors. I’m sure that most of us picture our senior years as a time to enjoy ourselves. I plan to spend lots of time fishing, cycling and reminding my children that I don’t have to get up and go to work every day!

All I need now is a fountain of youth from which to make my morning coffee. That would make my days on the lake and my epic bike rides much easier, wouldn’t it?

But the fountain of youth is a legend, isn’t it?

If you think about seniors, what comes to mind? For instance, you may be picturing a senior sitting in a rowboat on the lake, smiling as he fishes and enjoys the day. Alternatively, you may be picturing that same senior sitting in a wheelchair staring out the window at a lake. Why is there a difference?

Did one senior take a trip to Florida and meet a Spaniard named Juan Ponce de Leon? Or is it just the luck of the draw? I’d bet the senior in the rowboat realized that the real fountain of youth can be found in the choices we make and actions we take that affect our lives.

You might be thinking that we have no control over the future and that sometimes things happen despite our best efforts to lead healthy lives. You’re right, they do. However, there’s also truth in the idea that our choices and actions have a huge impact on the quality of our lives.

Why not choose to believe that we can create our own fountain of youth and act in ways that support our health?

  • Staying physically active can reduce the risk of chronic disease such as high blood pressure, diabetes and heart disease. It helps keep you independent and taking part in things you like to do. The Canadian Physical Activity Guidelines recommend 150 minutes of activity per week for adults.
  • Eating well supports your physical health, provides energy and keeps your immune system strong.
  • Staying connected to friends and family plays a huge role in supporting your mental health and happiness.
  • Challenging yourself intellectually keeps your mind sharp (perhaps sharp enough to outsmart the fish!).

The choices we make and actions we take today will affect how we get to live our tomorrow.

Personally, I’m looking forward to spending lots of time on the lake. What will you choose?

Reg Wulff

About Reg Wulff

Reg is a licensing officer with Northern Health and has his BA in Health Science. Previously, he worked as a Recreation Therapist with Mental Health and Addictions Services in Terrace as well as a Regional Tobacco Reduction Coordinator. Originally from Revelstoke, Reg enjoys the outdoor activities that Terrace offers, like mountain biking and fishing. Reg also likes playing hockey, working out, and creative writing. He is married and has two sons and believes strongly in a work/life balance as family time is important to him.

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