During National Nutrition Month, Presbyterian Village North is discussing ways seniors can “lighten up” their portion sizes and lead healthy lifestyles. Shannon Radford, wellness director for Presbyterian Village North, has been hosting weekly educational presentations and discussions to highlight ways in which residents can further enhance their wellness and nutritional choices. The meetings are held every Monday at 11:00 a.m. in the Fun and Games Room. These meetings will continue until the end of March.

“For starters, we have grown accustomed to eating larger portions than our bodies need, and overeating as little as 100 calories beyond our recommended daily intake puts an extra ten pounds on our bodies per year,” said Radford. “I recommend starting with a smaller portion, and tell residents to have seconds if they’re still hungry. Drinking water and chewing slowly helps individuals determine when they are actually full. When going out to eat, I always say to take half of the meal home and eat it later. Using smaller plates will give the appearance that they’re full, because when we serve ourselves, we tend to try to fill our plate. A serving of chicken should be about the same size as a full deck of cards, one of fish about the size of a checkbook, sides should be equivalent to half a baseball and cheese should be the size of four dice stacked.”

Some of Radford’s presentations focus on how to differentiate between foods that cause inflammation and anti-inflammatory foods. For example, she recommends avoiding processed sugar, which triggers the release of inflammatory messengers called cytokines, saturated fats found in foods like pizza or cheese, trans fats found in many pre-packaged snack foods, anything high in hydrogenated oils, MSG, gluten or casein, as well as excess consumption of omega-6 oils which can trigger the body to produce inflammatory chemicals. Refined carbohydrates found in white flour products (breads, rolls, crackers), white rice, white potatoes (instant mashed potatoes or French fries) and many cereals may trump fats as the main driver of escalating rates of obesity and other chronic conditions.

“Foods everyone should include in an anti-inflammatory diet are fish, fruits and vegetables—especially colorful foods like blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli, a handful of nuts or seeds, beans, onions are packed with antioxidants, and anything high in natural fiber. Be sure to cut back on the salt, avoid processed foods and try drinking green tea. All of these tips will help people at any age take care of their bodies and become healthier. They’re good for losing weight too!”

National Nutrition Month is a nutrition education and information campaign launched annually by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Radford is leading discussions that cover a variety of topics, including: foods to avoid, tips for healthy eating, ways to lose weight, arthritis friendly recipes, and anti-inflammatory diet recommendations. In addition to going over helpful topics, Radford will consult with residents to provide tips and advice personalized for them, conduct optional weekly weigh-ins, and deliver guidance on healthy eating and cooking, as well as support for residents’ goals and healthy lifestyle coaching.

“If we take care of our bodies and fuel them with the right energy sources, we will feel healthier as we age,” said Ron Kelly, executive director for Presbyterian Village North. “We are grateful that Shannon has put together engaging discussions that remind residents and team members to maintain healthy habits and be mindful of nutrition and how it impacts daily living. The theme for National Nutrition Month in 2016 is "Savor the Flavor of Eating Right," which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. We are working as a community to do just that in the healthiest way possible.”