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Senior Hour Podcast

Healthy Eating For Seniors – February 10, 2016

Hosts: Dr. Gene Dorio and Barbara Cochran

Guests: Kim Wahl, Homeopathic Specialist

Topic: Homeopathy

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The Senior Hour – February 10, 2016

On this episode of the Senior Hour, guest Kim Wahl discusses the importance of being mindful of what you ingest in your body, covering a wide range of foods and the basic mechanics of the body. Kim Wahl gives great insight and tips into how to stay as healthy as possible in your later years.

Taken from healthy-holistic-living.com

“What we really need is a good and simple healthy food list to get us going in the right direction.  It is true that many of the foods we already buy contain various nutrients needed by our bodies; however, so we do not deviate from our goal and to facilitate our shopping, we should concentrate on the following criteria when making our healthy food list:

-Whenever possible purchase organically grown foods, they promote your health and the health of our planet.

– Choose foods that provide a rich source of many of the essential nutrients needed for optimal health. Include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that you enjoy and are familiar to you and your family. An occasional exotic food may be a new experience, but if you or your family will not eat it, why include it in your list? When it comes to vegetables, try picking from the rainbow of colors available to maximize variety. Buy non-starchy vegetables such as spinach, carrots, broccoli or green beans.

– Select those foods that are chock full of rich natural nutrients, are not highly processed and do not contain artificial ingredients and toxic substances. Remember, read labels carefully. If you can‘t pronounce it, it probably is not good for your health.

Your healthy food list should contain spices and herbs.  Here are a variety of spices and herbs that you can consider including in your healthy food list:

  • Cayenne pepper and Tabasco sauce are known to increase metabolism and fat-burning ability.
  • Ginger, which speeds your metabolic rate and is effective in cases of nausea and vomiting.
  • Mustard, a stimulant that is known to be helpful in cases of respiratory complaints.
  • Cinnamon which can be used in cases of diarrhea and stomach upset and will also boost your metabolism.
  • Allspice, a stimulant that helps to relieve indigestion and gas.
  • Peppermint is used to treat gastric and digestive disorders and helps with insomnia.
  • Horseradish, related to the mustard family, acts as a digestive stimulant.
  • Garlic, known to decrease blood pressure and cholesterol levels. Helpful with digestion and prevents flatulence.
  • Turmeric, an antioxidant that helps control free radicals and therefore protects against cancer.
  • Cumin, aids the digestion and helps flush toxins out of the body
  • Fennel, also good for digestion.
  • Oregano, a wonderful spice that has been used to relieve respiratory problems and relieves digestive upset and yeast infections.
  • Chili Powder, a blend of spices including chili peppers, plus cumin, oregano, paprika, salt, and garlic powder. The health benefits of chili powder are derived mostly from the capsaicin in the red pepper which is used in skin creams to reduce pain, including that of osteoarthritis. It also has antioxidant and blood- thinning qualities.
  • Curry powder, a blend of spices including turmeric, cardamom, coriander, cumin, fenugreek, cinnamon, and cayenne pepper. The blend of spices helps the body detoxify, helps with nausea, stimulate circulation, helps digestion and allergies.
  • Paprika made by grinding dried mild to slightly hot red peppers, acts as an antioxidant and may help reduce blood-platelet stickiness.

– Limit your dairy intake or eliminate it all together.  Processed dairy foods are linked to allergies as well as many other symptoms.  If you are concerned about your calcuim intake reference the list below (healthydiaries.com):

  • Sesame Seeds -A quarter cup of sesame seeds has 351 mg calcium.
  • Spinach -A cup of boiled spinach has 245 mg.
  • Collard Greens- A cup of boiled collard greens has 266 mg.
  • Blackstrap Molasses- One tablespoon has about 137 mg.
  • Kelp- One cup of raw kelp has 136 mg.
  • Tahini- Two tablespoons of raw tahini (sesame seed butter) have 126 mg.
  • Broccoli- Two cups of boiled broccoli have 124 mg.
  • Swiss Chard- One cup of boiled chard has 102 mg.
  • Kale- One cup of boiled kale has 94 mg.
  • Brazil Nuts- Two ounces of Brazil nuts (12 nuts) have 90 mg.
  • Celery- Two cups of raw celery have 81 mg.
  • Almonds- One ounce of almonds (23 nuts) has 75 mg.
  • Papaya- One medium papaya has 73 mg.
  • Flax Seeds- Two tablespoons of flax seeds have 52 mg.
  • Oranges-One medium orange has 52 mg.

– Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Olive oil is always a good choice.

– Choose water, natural fruit and vegetable juices instead of sodas and empty calorie drinks. Avoid drinks with artificial sweeteners.”

Healthy Eating For Seniors – February 10, 2016

One comment

  1. I just listened to your senior hour 2/10/16 with Kim Wahl as a speaker. She is so knowledgeable about problems that affect older adults…diet, emotional, activities. She gave a positive way to deal with those issues Funny, witty, and very informative…I really enjoyed listening to her.

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About Justin Powell

Justin moved to the San Fernando Valley from the Inland Empire in 2011 to complete his BA of Communications degree at California State University, Northridge. Just a few months after getting his degree he moved to Valencia and started as an intern at AM-1220 KHTS, and was promoted to Sports Reporter within a year. Though Justin is still relatively new to the Santa Clarita Valley, he is an avid sports fan and passionate about building the sports department at KHTS into a special source for local high school sports.