How Can I Increase the Amount of Fiber in my Diet?

 

Fruits and Vegetables

  • Eat at least five servings of fruits and vegetables each day. Fresh fruit is slightly higher in fiber than canned. Eat the peel whenever possible — it’s easier than peeling or eating around it.
  • Have fresh fruit for dessert.
  • Eat whole fruits instead of drinking juices. Juices don’t have fiber.
  • Add chopped, dried fruits to your cookies, muffins, pancakes or breads before baking. Dried fruits have a higher amount of fiber than the fresh version. For example, one cup of grapes has 1 gram of fiber, but one cup of raisins has 7 grams. However, one cup of raisins or any other dried fruit has more calories than the fresh fruit variety.
  • Add sliced banana, peach or other fruit to your cereal.
  • Grate carrots on salads.
  • Keep prepared carrot and celery sticks, cucumber rounds and other fresh vegetables for a quick, high-fiber snack.
  • Choose a side salad instead of fries with lunch.
  • Consider alternatives for routine meals eaten out. Choose restaurants with healthier choices such as vegetable side dishes, whole grain breads, fruits and salads. Fast food should not mean high-fat and low-fiber meals.
  • Try recipes that use more vegetables and fruit.

 

Legumes and Beans

  • Add kidney beans, garbanzos or other bean varieties to your salads. Each one-half cup serving is approximately 7 to 8 grams of fiber.
  • Substitute legumes for meat two to three times per week in chili and soups.
  • Experiment with international dishes, such as Indian or Middle Eastern food, that use whole grains and legumes as part of the main meal or in salads.

 

Grains and Cereals

  • Keep a jar of oat bran or wheat germ handy. Sprinkle over salad, soup, breakfast cereals and yogurt.
  • Use whole-wheat flour when possible in your cooking and baking.
  • Choose whole grain bread. Look on the label for breads with the highest amount of fiber per slice.
  • Choose cereals with at least 5 grams of fiber per serving.
  • Keep whole-wheat crackers for an easy snack.
  • Cook with brown rice instead of white rice. If the switch is hard to make, start by mixing them together.

 

Reviewed by health care specialists at UCSF Medical Center.

 

Eat Right for Your Heart: https://www.ucsfhealth.org/education/eating_right_for_your_heart/

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

 

Are You Drinking Enough Fluids?

It’s important for your body to have plenty of fluids each day. Water helps you digest your food, absorb nutrients, and then get rid of the unused waste.

With age, some people may lose their sense of thirst. To further complicate matters, some medicines might make it even more important to have plenty of fluids. Drinking enough fluids every day also is essential if you exercise regularly. Check with your doctor, however, if you’ve been told to limit how much you drink.

Go4Life has the following tips:

  • Try to add liquids throughout the day.
  • Take sips from a glass of water, milk, or juice between bites during meals.
  • Have a cup of low-fat soup as an afternoon snack.
  • Drink a full glass of water if you need to take a pill.
  • Have a glass of water before you exercise or go outside to garden or walk, especially on a hot day.
  • Remember, water is a good way to add fluids to your daily routine without adding calories.
  • Drink fat-free or low-fat milk, or other drinks without added sugars.
  • If you drink alcoholic beverages, do so sensibly and in moderation. That means up to one drink per day for women and up to two drinks for men.
  • Don’t stop drinking liquids if you have a urinary control problem. Talk with your doctor about treatment.

 

Learn More: https://go4life.nia.nih.gov/tip-sheets/drinking-enough-fluids

 

Financial Exploitation of Seniors

Financial exploitation is a fast-growing form of abuse of seniors and adults with disabilities. Situations of financial exploitation commonly involve trusted persons in the life of the vulnerable adult, such as caretakers, family members, neighbors, friends and acquaintances, attorneys, bank employees, pastor, doctors or nurses.

 

Who is at risk?

 

The following conditions or factors increase an older person’s risk of being victimized:

  • Isolation
  • Loneliness
  • Recent losses
  • Physical or mental disabilities
  • Lack of familiarity with financial matters
  • Have family members who are unemployed and/or have substance abusers problems

 

Why are the elderly attractive targets?

 

  • Persons over the age of 50 control over 70% of the nation’s wealth
  • Many seniors do not realize the value of their assets (particularly homes that have appreciated markedly)
  • The elderly are likely to have disabilities that make them dependent on others for help. These “helpers” may have access to homes and assets, and may exercise significant influence over the older person
  • They may have predictable patterns (e.g. because older people are likely to receive monthly checks, abusers can predict when an older people will have money on hand or need to go to the bank)
  • Severely impaired individuals are also less likely to take action against their abusers as a result of illness or embarrassment
  • Abusers may assume that frail victims will not survive long enough to follow through on legal interventions, or that they will not make convincing witnesses
  • Some older people are unsophisticated about financial matters
  • Advances in technology have made managing finances more complicated

 

What are the indicators?

 

Indicators are signs or clues that abuse has occurred. Some of the indicators listed below can be explained by other causes or factors and no single indicator can be taken as conclusive proof. Rather, one should look for patterns or clusters of indicators that suggest a problem.

  • Unpaid bills, eviction notices, or notices to discontinue utilities
  • Withdrawals from bank accounts or transfers between accounts that the older person cannot explain
  • Bank statements and canceled checks no longer come to the elder’s home
  • New “best friends”
  • Legal documents, such as powers of attorney, which the older person didn’t understand at the time he or she signed them
  • Unusual activity in the older person’s bank accounts including large, unexplained withdrawals, frequent transfers between accounts, or ATM withdrawals
  • The care of the elder is not commensurate with the size of his/her estate
  • A caregiver expresses excessive interest in the amount of money being spent on the older person
  • Belongings or property are missing
  • Suspicious signatures on checks or other documents
  • Absence of documentation about financial arrangements
  • Implausible explanations given about the elderly person’s finances by the elder or the caregiver
  • The elder is unaware of or does not understand financial arrangements that have been made for him or her

 

Tips For Stress Reduction

All of us are inevitably faced with stress and stressful situations at some point of our lives or the other. So how do we go about dealing with them? It is true that one cannot run off from life’s everyday problems. But there are definitely ways and means by which we can change our own attitudes and tackle issues in ways that do not cause us any strain.

 

Stress can be dangerous, as it actually ends up impacting our health in a very negative way. One sees many people falling ill and maybe even dying of stress and stress-related problems today. Hence, if you wish to live the full life that you indeed deserve to live, you could do very well to follow some of the stress-reduction tips listed out below:

 

Meditation

Meditation is known to induce a feeling of calm and dramatically reduce stress levels. Take time out for yourself everyday, at least about a half hour or so, seat yourself comfortably in a silent place where you will be totally undisturbed, turn on soft music if you so wish and then start meditating. Learn to appreciate the silence around you and internalize your thoughts towards the peace that lies within you. You might find your mind running amuck initially, but by and by, you will feel the peace and the sense of quiet overtake your mind, finally soothing it and healing it from within.

 

Exercise

Exercise is one of the best ways to reduce stress, depression and other negative factors affecting us. Regular, moderate exercise boosts the immune system, improves blood circulation and generally bestows a feeling of energy and well-being. More advanced exercises such as dance or aerobics can literally get your whole system into gear, making you feel right at the top of the world, keeping you smiling all day long!

 

Music therapy

Music works wonders to relieve one of stress. In fact, it has been medically proven that certain types of melodies can actually heal the mind, quiet it down and give the listener immense peace and calm. There are many musicians all over the world trying to do more research on this subject. The Internet is filled with many types of music, especially meant to relax the mind and free it of its immense stress.

 

Aromatherapy

Many people also believe that aromatherapy helps them reduce stress levels. Certain types of soothing smells trigger certain chemical reactions in the brain, which in turn, acts to ease the mind of its worries and cares. This method is not at all expensive and has the potential of helping you out immensely. Do give it a try.

 

The above are only some tips to reduce stress. There are many, many other ways you can think of to cut down the tensions in your life. The key to improving the quality of your life is to learn to take life with the proverbial pinch of salt and not get too upset with its day-to-day problems and issues.

 

Don’t worry, be happy!

 

Happy Fathers Day!

 

Father’s Day in USA is celebrated on third Sunday of June. Observing the day, people reflect on the invaluable role played by fathers in building the character of children and in the development of the nation. On Father’s Day people honor their father and express gratitude for his love and affection. As a Father’s Day tradition, people in US also pay tribute to grandfather, stepfather, foster father, uncle or any other men who step into the father like role as mentors.

World Elder Abuse Awareness Day 2017

World Elder Abuse Day

On this day Age Safe America joins the world in voicing our opposition to elder abuse, neglect, and financial exploitation. Today, we mark the eleventh observance of World Elder Abuse Awareness Day in our nation and around the world. World Elder Abuse Awareness Day (WEAAD) was launched by the International Network for the Prevention of Elder Abuse and the World Health Organization at the United Nations. The purpose of WEAAD is to provide an opportunity for communities around the world to promote a better understanding of abuse and neglect of older persons by raising awareness of the cultural, social, economic and demographic processes affecting elder abuse and neglect.

As Americans, we believe in justice for all. Yet every year, our country fails to uphold this principle for an estimated 5 million, or 1 in 10, older Americans who are the victims of elder abuse, neglect, or exploitation. It doesn’t have to be this way. Elder abuse includes physical abuse, emotional abuse, sexual abuse, exploitation, neglect, and abandonment. Perpetrators include children, other family members, and spouses—as well as staff at nursing homes, assisted living, and other facilities.

The National Center on Elder Abuse (NCEA) serves as a national resource center dedicated to engaging and empowering older people so that they may be an advocate for themselves and their communities. We recognize that it is up to all of us, as a community to ensure the right social structures are in place so people can remain connected to their communities and to society as a whole, reducing the likelihood of abuse. Through evidence based policies, initiatives, education and civic engagement, we can create a sturdy social structure that can support us as we grow older. First established by the U.S. Administration on Aging (AoA) in 1988 as a national elder abuse resource center, the NCEA was granted a permanent home at AoA in the 1992 amendments made to Title II of the Older Americans Act. To carry out its mission, the NCEA disseminates elder abuse information to professionals and the public, and provides technical assistance and training to states and to community-based organizations.

While some progress has been made in stemming the tide of elder abuse and financial exploitation, there is so much that we still must accomplish. So, on this World Elder Abuse Awareness Day, we ask all Americans to join Age Safe America to help prevent and combat all forms of elder abuse, neglect, and financial exploitation.

Where can you learn more?