The Senior Scene

(Kimchi, a fermented Korean dish, stimulates the immune system.)

According to the national Centers for Disease and Prevention, adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can also help manage chronic diseases. Additionally, research published in the journal Nutrients reports that nutrient inadequacies can impair immune function and weaken immune response. Macronutrients, including vitamins A, C, D, E, and zinc, help with having a healthy immune system. 

Focusing on adding some nutritional powerhouses to the diet can be a simple way to meet more nutritional needs without feeling like people are making big sacrifices or getting rid of foods they love. Nutritional powerhouses can add a lot by providing macronutrients and antioxidants to the diet. 

Here are five nutritional powerhouses to add this month:

• Dark chocolate. Need we say more? Most people love chocolate, but they don’t realize that it’s a nutritional powerhouse when they opt for the dark variety. According to the Harvard School of Public Health, dark chocolate contains 50-90% cocoa, compared to milk chocolate, which contains 10-50% cocoa. They report that it provides iron, copper, magnesium, zinc, and antioxidants, which may help protect the heart. Opt for dark chocolate that is 70% or more cocoa to get the most benefit.
• Beans. Adding more beans and legumes to the diet can have some great benefits. A study published in the journal Nutrients reports that phytochemicals found in beans and legumes are considerably beneficial in improving blood cholesterol levels and glycemic status, providing vascular protection, and reducing markers of chronic inflammation. They help to improve the gut microbiome, which is linked to everything from losing weight to brain health.
• Ginger. Adding ginger to the diet can help in various ways, and it can be as easy as making a batch of ginger shots once a week and consuming one daily or adding it to oatmeal or chia seed pudding. According to the National Institutes of Health, ginger root improves immune system action and acts as an antibacterial/viral agent, antioxidant, anti-inflammatory agent, and anti-cancer agent.
• Green tea. Tea, whether black or green, provides antioxidants that can help protect the body from free radicals. According to research published in the journal Chinese Medicine, the high amount of polyphenols and potent antioxidants in green tea may help reduce the risks of many chronic diseases. The researchers report that green tea may also help lower blood pressure, which can help reduce the risks of stroke and heart disease.
• Kimchi. This fermented Korean food can easily be purchased in the produce section of most grocery stores. Keeping a jar in the refrigerator and eating a tablespoon or more daily can provide health benefits. A research study published in the journal Medicine reports that studies have shown that the biological compounds of kimchi stimulate immune function and reduce pro-oxidants, free radicals, certain cancers, cardiovascular disease, metabolic syndrome risks, and aging.

“If you feel all five of these are simple enough to add, then go for it,” said Jennifer Scherer, a dietitian, medical exercise specialist, and personal trainer. “If you are not yet ready for something like that, pick one or two. Adding one or two of these to your routine will be beneficial, and you can always add more later.”

The annual Auburn Veterans Day Parade drew these and other marchers, plus an appreciative crowd of onlookers Nov. 9. It’s one of the largest parades of its type in the U.S., and it isn’t all the city does to honor the military on Veterans Day. This year, a marching-band competition, a community breakfast, and various ceremonies also were staged.

(Pictured: Vegetables are sources of much-needed fiber, notes Kristin Kirkpatrick.)

By Kristin Kirkpatrick

Consumers are becoming more savvy about getting the most bang for their nutritional buck. Protein and fiber remain at the forefront of food and wellness trends. Understanding the nutritional benefits of adequate protein and fiber can guide you toward making healthier dietary choices. Here are some ways to optimize both throughout the day.

• Start the day off with protein. A quick review of the standard American breakfast reveals choices that aren’t always aligned with optimal fueling. Swapping the daily doughnut or sugary breakfast cereal can make a big difference in how you feel and your energy throughout the day. It may also help with weight management and brain power, as well. A 2024 study showed that protein at breakfast, for example, increased satiety and concentration. For more protein, consider scrambled eggs with veggies and cheese, yogurt with berries, a protein smoothie, or steel-cut oats with chopped nuts and hemp seeds. If you’re craving something sweet (like a breakfast muffin), consider Quest’s new protein-packed muffins as an alternative. They provide 10g of protein and fiber with only 2g of sugar – a perfect nutritional profile to fuel your best day.
• When choosing carbohydrate-rich sources, make sure the source has fiber attached. The body recognizes food as either easy to digest ( candy and stripped grains) or hard to digest (whole grains and vegetables). Easy-to-digest food may put the body on a roller coaster of blood sugar and insulin, leading to the inevitable sugar crash and zapped energy. However, hard-to-digest food takes time and energy to break down. Fiber is the ultimate hard-to-digest food since the body can’t digest it, and studies show that it helps slow the reaction of sugar metabolism. Fiber may also help prevent type 2 diabetes, leading to better metabolic health. Get more fiber by snacking on nuts and seeds, adding beans and lentils as a plant-based source of protein, or focusing on cruciferous vegetables and leafy greens at mealtimes.
• Optimize protein and fiber in drinks. Fiber-rich or protein-rich drinks can be a great way to sneak both into your day. You can obtain this by consuming protein shakes with added fruit, vegetables, and nuts to get that added fiber ,or by consuming milk or bone broth for protein without the fiber.
• Don’t forget about plant-based options in your efforts to optimize protein and fiber. Variety is key when it comes to protein options. A 2022 study found that a variety of protein sources may help enhance health by reducing cardiovascular risk factors such as high blood pressure. Plant-based proteins fit in well with vegetarian lifestyles and pack fiber in addition to protein. Examples include beans and lentils, quinoa, soy, and nuts and seeds. Some vegetables, such as broccoli and spinach, also contain protein.
• Consume protein before other macronutrients. Studies show that consuming protein before other macronutrients (alongside nutrients such as fiber) may help improve overall satiety and blood sugar control. To do this, consider having a few bites of protein before diving into the rest of the meal. For breakfast, this may mean having a few bites of yogurt or eggs before consuming whole-grain toast; for lunches and dinners, a few bites of chicken or tuna before consuming grains. You can also drink protein-rich snacks a few hours before meals.
• Add protein and fiber as a garnish. Don’t limit them to meals, snacks and drinks. Consider adding these nutrients as garnishes to food. The best way is to add nutrient-rich nuts and seeds to foods. Add nuts to salads to boost protein and healthy fats, add seeds such as hemp seeds to yogurt, try roasted chickpeas or toasted quinoa on top of veggie bowls, or add nutritional yeast to pasta dishes.
• Time your protein intake with your exercise regimen. Protein and exercise go hand in hand. Timing is essential to maximize benefits based on the type of exercise. For resistance training, studies show that protein after exercise is the ideal way to maximize muscle growth. Whey protein (found in dairy products such as milk and cheese) and supplemental protein sources (such as Quest ready-to-drink protein drinks) may offer a supportive means to better muscle growth. Some studies have suggested protein before resistance training may assist as well. Therefore, if you’re more likely to consume protein before rather than after a workout, you may still see benefits. Finally, studies show that consuming protein after workouts may also enhance calorie burning in addition to muscle growth.
• End the day with protein. Consuming protein throughout the day helps optimize muscle maintenance, especially in older individuals. Why limit protein to just meals and snacks? That dessert you crave at the end of the day can also pack a protein punch.

Source: Brandpoint. Kristin Kirkpatrick, a registered dietitian and author, has appeared on national television shows, including NBC Nightly News, TODAY, and The Dr. Oz Show.

(Pictured: Bill Nye, aka The Science Guy, has gone from civil engineer to TV personality).

Bill Nye. Scientist, celebrity, television star, author, and The Science Guy.

And now, because of his connection to the Pacific Northwest, he’s the subject of an exhibit at the Museum of History and Industry in Seattle.

Nye has donated artifacts from his TV stardom on the Seattle-based sketch comedy show “Almost Live!” and his own, subsequent show, “Bill Nye the Science Guy.” Also on display are workplace items (vintage shop coats, desk gadgets, memorabilia) from his days working as an engineer for Boeing and other Puget Sound-area companies, and documents chronicling a Seattle team he helped organize in the sport of Ultimate Frisbee. In other words, the Complete Bill Nye. Or, as museum (MOHAI) officials note, the exhibit that opened Aug. 31 and will continue until Feb. 23 next year is “a rare glimpse into the life and work of a beloved local personality.” It’s also, they said, in line with the museum’s effort to “care for and store important local stories.”

Nye’s connection to the Northwest began in the late 1970s when he moved here to pursue his fascination with airplanes and flight at Boeing. By 1986, he had a night job as a comedy writer and performer on “Almost Live!”, which aired for 15 years on KING 5-TV. He went on to develop his Science Guy personna, which gained him national notoriety and a place in the Smithsonian National Museum of

American History for the original lab coat he wore on “Bill Nye the Science Guy.”

In addition to science demonstrations, Nye played a variety of characters on “Almost Live!”, including a farcical superhero named “Speed Walker” who overtook criminals with his goofy yet surprisingly speedy gait. A Speed Walker costumes is in the MOHAI display.

Nye heads The Planetary Society, a non-profit advocacy organization for space exploration. While earning a degree in mechanical engineering as a student at Cornell University, he was introduced to astronomy in a class taught by legendary professor and universe guru Carl Sagan.