Diet: What is the Good We Should Do? Women 65 and Over

Even to your old age and gray hairs     
I am he, I am he who will sustain you. 
I have made you and I will carry you;     
I will sustain you and I will rescue you.
(Isaiah 46: 4, NIV)

Hello Sisters! Our focus Scripture for this week is from the prophetic writings of Isaiah. In the first half of Isaiah, the prophet writes to announce God’s judgment of Israel’s rebellion against Him and urge Israel to repentance. In the second half, where we find our focus Scripture, he writes to inspire hope for those who survive God’s judgement: God will restore. In chapter 46, entitled “Gods of Babylon”, the prophet juxtaposes the lifeless idols His people clung to with His standard of faithful care to His children: a care that endures even until old age. Today, as His children, we can rejoice knowing that Jesus Christ upholds, sustains and strengthens us, even in our old age. One of the ways in which God fulfills His promise of faithful care to us in our old age is through the provision of healthy foods. This week we highlight foods God has provided for us as grandmothers, women 65 years and older. 

For many of us, we are actively involved in the care of our grandchildren. However, the reality of the pandemic has meant that our involvement has doubled-even tripled- as our children require additional help balancing work and schooling. Grandma has been called to fill in the gap!

We support our grandkids with their schooling, so we need to be alert. School is not what we remember it to be. We have  entered a world in which learning requires the skilled use of laptops, tablets and virtual meeting platforms. Even the old things are being accomplished by new and sometimes confusing means. When did division become so complicated?!  

• TRY: To sharpen your mind incorporate omega-3 fatty acid rich foods into your diet. Research indicates a connection between eating these healthy fats and a decrease in Alzheimer’s Disease risks. 
• Source: https://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm

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We take them to school and play with them so we need to be strong and agile. 

• TRY: To build strength and increase agility incorporate, under the supervision of a medical professional, more protein in your diet. In our older years, we are at risk of developing sarcopenia, which is a disease resulting in the loss of muscle mass, strength and function. This increased risk is due to our bodies decreased responsiveness to amino acid (a building block of protein) intake. To overcome this an increase in protein intake is recommended. “The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight a day for adults over 18, or about 2.3 ounces for a 180-pound adult. But research is showing that higher levels may be needed for adults aged 65-plus.” You up your protein intake with low fat meals of  beef, lamb, pork, poultry, fish, eggs, milk and or soybeans, beans, nuts and seeds.
• Source: https://www.aarp.org/health/healthy-living/info-2018/protein-needs-fd.html

• TRY: To build strength and increase agility incorporate low fat dairy products into your diet and or consider taking a supplement. Low fat dairy products are the leading source of the bone necessary vitamin, calcium. 
• Source: https://www.aarp.org/health/healthy-living/info-2017/over-60-healthy-living-tips.html

We feed our grandkids and so we are uniquely positioned to model healthy and conscientious eating.

• TRY: To keep you hydrated and model water as a preferred beverage choice drink eight, 8 oz glasses a day! Don’t wait to be thirsty. Make it a part of your routine. If this is a hard start for you, try some of these water infused recipes with your grandkids!
• Source: https://www.betterhealth.vic.gov.au/health/HealthyLiving/Nutrition-needs-when-youre-over-65

• TRY: To keep you regular, reduce your chances of heart disease, stroke and diabetes and model the disease preventative power of food, incorporate dietary fiber into your diet. The proper amount of dietary fiber is connected to lowered risks of heart disease, stroke, and diabetes. It is also considered an instrumental part of a balanced weight loss program. You should aim to eat at least 21 grams per day.  Here are some fiber rich recipes!
• Source: https://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm

• TRY: To maintain healthy blood pressure levels and model the importance of moderation in healthy eating, reduce your salt intake. As we get older we are more likely to experience an increase in blood pressure from salt intake. Read the nutritional labels to check for sodium levels and practice taking heed to the salt warning signs when you eat out together. 
• Source: https://www.aarp.org/health/healthy-living/info-2017/over-60-healthy-living-tips.html

• TRY: To maintain healthy blood sugar levels and model the importance of discipline in healthy eating, reduce your intake of sugar and replace refined carbohydrates with whole grains.  Our senses of taste and smell weaken as we age. However, our sensitivity to sweet foods lingers on, increasing the chance that we will eat more sugar and refined carbohydrates than is healthy. Choose whole grains, which won’t spike your blood sugar, leave you with an energy crash or hunger cravings. Learn how to make healthy substitutions across the food groups here: https://www.earthbasic.org/be-held-temple-building/make-healthy-substitutions
• Source: https://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm

​​TRY WITH YOUR GIRL