Protein for Older Adults

There is reliable research that suggests that older adults need slightly more protein than younger adults do. A somewhat higher protein intake, especially when combined with resistance training can build muscle in older adults. This increased muscle can help to offset the muscle loss that is a part of the aging process. Muscle loss can increase the risk of falls and keep older people from doing the tasks they’d like to do.

VRG Blog – https://www.vrg.org/blog/2022/02/03/protein-for-older-adults/

The latest data from a decades-long health survey finds that—yet again—the vast majority of Americans have a poor diet and many of us are inactive. Specifically, just 10 percent of Americans eat enough vegetables, and only 12 percent eat enough fruit, according to recent responses to the CDC’s survey, the Behavioral Risk Factor Surveillance system. Recent responses also reveal that 25 percent of Americans don’t do any exercise outside of any work activity.

90% of the US Has a Poor Diet — https://arstechnica.com/science/2022/01/even-before-covid-americans-were-failing-at-health-basics-diet-exercise/

Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1

In this cross-sectional study of 10 837 adults aged 65 years or older in the National Health and Nutrition Examination Survey, the mean primary American Heart Association score had a significant 8% decrease. The proportion of older US adults with poor diet quality significantly increased from 51% to 61%, and the proportion with intermediate diet quality significantly decreased from 49% to 39%; the proportion of older US adults with ideal diet quality remained consistently low. These findings suggest that diet quality decreased among older US adults from 2001 to 2018.

Trends in Diet Quality Among Older US Adults From 2001 to 2018 — https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2789924

To say most of us know very little about nutrition would be an understatement.

Beans for Breakfast – 02.13.22

There is reliable research that suggests that older adults need slightly more protein than younger adults do. A somewhat higher protein intake, especially when combined with resistance training can build muscle in older adults. This increased muscle can help to offset the muscle loss that is a part of the aging process. Muscle loss can increase the risk of falls and keep older people from doing the tasks they’d like to do.

Protein for Older Adults
February 03, 2022 The VRG Blog Editor – https://www.vrg.org/blog/2022/02/03/protein-for-older-adults/

I’ve lost those extra stubborn muffin top pounds. A dental procedure has limited my diet to soft foods. Peanut butter and soft whole wheat bread has been my savior the past few days. Cooked smashed beans too.

Breakfast today was cold cereal soaked in soy milk for about 10 minutes. Soggy cereal never tasted better.

I might make some Vegetarian Badass Black Eyed Peas – 2022 to have for the next few days. Filling, nutritious and smashable.

While no one ever said “I love going to the dentist” the silver lining is I’m back in my skinny jeans.

Applesauce anyone?

Beans for Breakfast – 01/15/22

Someone wanted to make a German Chocolate Cake for her birthday. Third store, strike three. Not a single baking bar for this cake to be found. To avoid having the trip become an absolute failure I stocked up on some dried beans. Picked up more beans for my Badass Black Eyed Peas – 2021 and more chickpeas because I like chickpeas. Two pounds of dried beans cost less than three bucks. I love beans not just for their taste, variety and health benefits but also as an excellent way to stretch the food budget.

More Beans Less Beef

We don’t eat meat everyday. Whether you’re looking to improve your health, save money, save the planet, or save a few cows less meat is better. Not that dedicated non-meat eaters need another reason for their lifestyles here you go:

Source: Economists to Cattle Ranchers: Stop Being So Emotional About the Monopolies Devouring Your Family Businesses

Four packing companies control 80% of the cattle industry. Another fine example of profits before people (and animals).

Read more here: https://mattstoller.substack.com/p/economists-to-cattle-ranchers-stop?token=eyJ1c2VyX2lkIjozODkzNjMwNiwicG9zdF9pZCI6NDIyMzI2OTMsIl8iOiJOYUxWSCIsImlhdCI6MTY0MjI1NzA0OSwiZXhwIjoxNjQyMjYwNjQ5LCJpc3MiOiJwdWItMTE1MjQiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.2IlNOUb3jKvQJb27eyofdRCYUa0igNDi1To8xbkyDPs

If you are a bean novice start here: https://usdrybeans.com/

I think I’ll makes some Sweet Potato and White Bean Hummus this week. It’s only around four years since I last made some.

Disclosure: I am not compensated for my fanatical obsession with beans but would gladly accept a sponsorship deal if offered one.

Chapter One – The Future Best Seller

This weekend the writing Mojo returned. I’ve begun exploring bits and pieces of writing from the past and abandoned my pursuit of perfection. A few hours of work, rewrites, and editing produced two short “potato chip” chapters of The Future Best Seller. You’ll find new chapter links in the top menu.

It helps having the day off from my Day Job.

Two chapters done and 38 more to go!

An Email From a Friend (it’s the little things that matter most)

“Writers might despair or suffer writer’s block, usually loudly, but they don’t decide to quit unless they are even more disturbed than they had to be in order to become writers in the first place.”

Herbert Gold – Not Dead Yet: A Feisty Bohemian Explores the Art of Growing Old

Last year during the holidays it was a text message from a man I used to do business with. This year it was a simple short email that brought a smile to my face. The following exchange happened today, edited lightly for reading.

Sun 12/12

Hey G-man, how you doing? It’s T-Box. Just wanted to say hi and wish you and your family a Happy Holidays. Hope everyone is healthy and doing well.

You still working? I know you are getting old and have some grandbabies you would rather spend time with.

Deb and I are doing well, staying home and staying healthy. Been looking at moving back to Missouri “from wenz I came” or something like that. Still working, at least until I drop dead. If Deb can figure out a way for me to draw a paycheck after I’m dead, I may be working even after that.

Anyway, Happy Holidays and take care.

Hey T-Box, always good to hear from you and glad to know you’re not dead yet. I hope everyone on your side is healthy and doing well despite nearly two years of The Great Pandemic. Never forget how fortunate we both are during these difficult times.

Yes I am still working. Getting old is a process and a privlege denied to many. The best part about getting old is you’re not old until you get there. You and I aren’t quite there. Yet.

We would love spending more time with The Tiny Generation. But for now 1-2 visits a month is fine and there’s plenty of video chats in between.

Barb and I have also talked about moving closer to the tiny people. But there’s no guarantee one or both of their parents might get a job offer they simply cannot refuse and move away Also anything we buy will be smaller and more expensive than the house we’re in. So those conversations continue…

Let’s agree to keep as much distance between Deb and Barb as we possibly can. They think alike which is a scary thing. If they ever put their heads together they’ll figure out a way for both of us to keep working after we’re dead. Sounds like a rough eternity if you ask me.

Happy Holidays, take care of yourselves and each other. Stay in touch!