The Senior Scene

Who knew some traditional

holiday foods could help your mental health? Christine DeLozier says it’s true. According to the food expert and author, festive favorites can boost your mood. And DeLozier (christinedelozier.com) insists there is no diet culture or food-shaming in her recommendations of certain holiday staples:

• Peppermint. Bring on the candy canes! Peppermint has been proven in studies to help with memory and relieve stress, making it the perfect sweet treat.
• Apples. They are rich in a type of antioxidant called flavonoids, which demonstrated in research the ability to improve mood within just two hours of eating them. In one study, flavonoids improved cognitive function for six hours post-consumption. Apples are loaded with other feel-good substances too, such as B vitamins. Who doesn’t love a fresh-baked apple pie? Or, for a lower-fat option, make some homemade applesauce with mood-boosting cinnamon.
• Cranberries. They’re loaded with vitamin C and flavonoids. Humans are one of the few animals who are unable to produce our own vitamin C, which is a major player in dopamine metabolism in the body. Its well-established that people with mood and psychiatric disorders are quite often deficient in vitamin C. According to numerous studies, vitamin C rapidly improves mood. In fact, the higher our vitamin C levels are, the less confusion, anger and depression we have, according to one study. Other studies have effectively used vitamin C to complement other interventions in the treatment of depression. Boil fresh cranberries with honey, grated nutmeg and cinnamon. Or you can add some mandarin orange slices to increase the mood-boosting ability.
• Yams. Loaded with vitamins and minerals including potassium, yams help maintain optimal cognitive function. Low potassium intake is associated with greater risk of mood disturbances and depression. One study, for example, showed that a high-potassium diet improved tension and symptoms of depression. A whopping 40 percent of the minerals of yams are in the skin. Try twice-baked yams, where you scoop out the flesh, mix it with a wee bit of maple syrup and aromatic spices such as cardamom and cloves, and top with toasted pecans.
• Pumpkin, pumpkin seeds. Pumpkin is rich in mood-boosting minerals, such as potassium, as well as vitamins A, and B. Pumpkin seeds contain tryptophan, which is a precursor of serotonin, a mood-boosting chemical produced by our bodies. In research, dietary tryptophan improved the mood of participants over the course of a four-day, high-tryptophan diet. Subjects experienced less anxiety and depressive symptoms. Six pumpkin seeds are also a good source of zinc, which can give an immediate boost to mood, having an anti-depressant effect. Everyone loves pumpkin pie, but baked pumpkin with a bit of salt and pepper is also delicious. Be sure to save the pumpkin seeds for roasting.
• Potatoes. They are loaded with vitamins and minerals, including potassium, which helps maintain optimal cognitive function and a positive mood. For this reason, potassium is considered a mental-health food. Scientific research has found that those who maintain a high-potassium, low-sodium diet are less anxious, depressed, confused and angry, and have more energy and vigor. Potatoes are also a great source of vitamin C, and the higher our vitamin C levels are, the less confusion, anger and depression we have, according to one study.

As a health coach, nutritionist and personal trainer, I’ve experienced firsthand the shift toward more people turning to plant-based nutrition rather than animal-based foods. And when they do, the first question that converts face from friends, relatives and naysayers is what I call The Protein Question.

The question is so ubiquitous for those that adhere to a plant-based diet that one would think the hospitals are filled with ashen-skinned, protein-deprived vegans. Ironically, it is quite the opposite. Following a whole-food plant-based diet has many health benefits, including lowering your risk of obesity, diabetes and inflammation.

Back to the question: I’m sure you have already guessed that it is…“But where do you get your protein from?”

We are definitely a country obsessed with protein, and lately we seem to be on protein overload.  So here’s a piece of information which might surprise you—and silence those protein fanatics once and for all: The recommended daily allowance (RDA) for protein, as of now, is .8 grams per kilogram (kg) of body weight. Elite athletes, body builders may require a bit more. However, this is pretty standard for most people.  And it’s fairly easy to get that amount of protein from a plant-based diet.

Protein is a concentrated source of amino acids which are the building blocks of muscle and other functions, and all plant foods contain various amounts of amino acids. Animal protein is just a more concentrated source, but (and here’s the key) more isn’t necessarily better. Because most animals are not carnivores, and certainly all animals that we as humans consume fall into that category, they get their nutrition from plant foods, so animals end up just being the middle man.

What all of the above means is that eating a wide variety of whole plant foods (vegetables, beans, whole grains, nuts, seeds, legumes, fruits) along with a proper amount of calories according to individual needs will ensure that you get all the protein and amino acids you need to sustain healthy muscle mass. It’s as simple as that, and in addition, plant-based foods also contain fiber, antioxidants, phytonutrients and polyphenols–things that animal protein products don’t.

The good news is that absolutely anyone can go plant-based, as there are no nutrients found in animals that aren’t already found in plants. The only exception is B12, which is actually a bacteria found in diminishing amounts due to the recent concerning trend toward worldwide soil depletion. As such, animal feed has had to be supplemented with B12.  The ironic part of this is that B12 deficiency can actually be found in anyone, not just vegans. This is easily addressed by taking a daily or weekly supplement.

I’m not entirely sure where this fascination with ensuring that vegans get their protein came from. It’s lovely to imagine that meat-eaters have such a worry about our daily nutrient intake because of some concern for our health. But I tend to think it’s because they want to rationalize their own carnivorous diets by dismissing plant-based as lacking in protein and nutrients.

So when the next person asks where you get your protein—and you know they will—tell them to speak up because your hearing is gone from lack of protein. I kid. Tell them you get your protein from everything you eat on your plant-based diet, with a little help from a nutritional supplement or two.

 

The Tacoma Farmers Market spent this summer giving free food to people who need it, and not just in Tacoma.

With the financial support of nearly a quarter-million dollars from the federal government, the Fresh Express Mobile Market visited three locations each week—Fridays at the Asia Pacific Cultural Center on South Tacoma Way and the Bay Terrace Apartments in Tacoma’s Hilltop area, and Thursdays at the fire station in Ashford about halfway between Eatonville and Mount Rainier National Park. At each location, fruit, vegetables and protein items such as eggs were handed out. The contents of each bag were valued at about $26.

Market officials said the Fresh Express serves low-income community members, including older adults, with fresh, healthy food from farms in Pierce County. Proof of income isn’t required. Anyone in need can just show up and take a bag home.

It’s free because of $200,000 in federal aid distributed to the market through Pierce County. The funding is part of $3.8 million the county received via the CARES Act passed by Congress for emergency needs brought on by the pandemic.

The Fresh Express is scheduled to end Oct. 30, but market officials hope to continue it next year. More information is available at tacomafarmersmarket.com and 253-272-7077.

 

More food help

In Pierce, Kitsap and King counties, food banks and home-delivered meal services are helping older adults and all other community members who need food assistance. Here’s a list of such services. The same information is also in the Where to Turn community resource guides—a separate one for each county—that are published in print copies by Senior Media Services and online at seniorscene.org.

PIERCE COUNTY

Food banks

Allen Food Pantry, 253-627-6855

BASH, 253-531-9600

Bread of Life at Bonney Lake, 360-897-9005

Bread of Life at Lake City, 253-582-2515

Buckley (Kiwanis), 253-266-7309

Community Christian Assembly, 253-537-4010

Eatonville Family Agency, 360-832-6805

Eatonville Living Word Assembly of God, 360-832-4220

Eloise Cooking Pot, 253-426-1994

Emmanuel Food Pantry, 253-863-3655

Nourish Pierce County Food Banks, 253-383-3164

• Browns Point …………….. 253-826-4654
• Edgewood, 253-826-4654
• Graham-South Hill. 253-846-3805
• Lakes, 253-581-1116
• NW Tacoma, 253-756-4974
• SE Tacoma, 253-531-4530

Food Connections, 253-383-5048

Gig Harbor Peninsula, 253-858-6179

Lakewood/Prince of Peace, 253-584-2565

Orting, 360-893-3150

Parkland First Baptist, 253-535-1293

Puyallup, 253-848-5240

Roy-McKenna, 253-843-3033

Salvation Army

• Puyallup, 253-841-1491
• Tacoma ………………. 253-572-8452

Samoan Family Support, 253-535-9616

Steilacoom, 253-581-1076

SE Asian diets, 253-472-7264

Sumner, 253-863-3793

Tacoma/Bounty, 253-475-7098

Tacoma Adventist Community Services/special diets, 253-272-8289

Trinity Lutheran, 253-537-0201

United Lutheran, 253-475-3175

University Place, 253-460-3134

Yelm, 360-458-4003

Food stamp program

State Department of Social and Health Services, 877-501-2233

Holy Family of Jesus (Cambodian Church), 253-471-9838

Korean Women’s Association, 253-535-4202

Pierce County Aging and Disability Resources, 253-798-4600

South Sound Outreach Services, 253-593-2111

Eatonville Family Agency, 360-832-6805

Home-delivered meals

All Saints Catholic Church (Puyallup), 253-848-2000

Lutheran Community Services Northwest, 253-272-8433

Catholic Community Services, 253-474-1300

 

KING COUNTY

Home-delivered meals

Catholic Community ServicES, 253-474-1300

Sound Generations, 206-448-5767

Food banks

Auburn Food Bank, 253-833-8925

Black Diamond Food Bank, 360-886-1011

Des Moines Food Bank, 206-878-2660

Emergency Feeding Program of Seattle-King County 206-329-0300

Enumclaw Kiwanis Food Bank, 360-825-6188

Federal Way Food Bank, 253-838-6810

Highline Food Bank, 206-433-9900

Hopelink Bellevue, 425-889-7880

Issaquah Food Bank, 425-392-4123

Kent Food Bank, 253-981-3145

Maple Valley Food Bank, 425-432-8139

Muckleshoot Food Bank, 253-876-3336

Salvation Army-Renton, 425-255-5969

Tukwila Pantry, 206-431-8293

Vashon-Maury Food Bank, 206-463-6332

Meal sites

Auburn Senior Center, 253-931-3016

Black Diamond Community Center, 360-886-2418

Des Moines Community Center, 206-870-6584

Enumclaw Senior Center, 360-825-4741

Federal Way Community Center, 253-835-6900

Issaquah Senior Center, 425-392-2381

North Bellevue Community Center, 425-452-7681

Renton Senior Activity Center, 425-430-6633

Peter Kirk Community Center (Kirkland), 425-587-3360

SeaTac Park Community Center, 206-973-4680

South Park Community Center, 206-684-7451

Redmond Senior Center, 425-556-2314

KITSAP COUNTY

Bainbridge Island Helpline House  206-842-7621

Bremerton Food Line  Phone: 360-479-6188

Central Kitsap Food Bank  360-692-9818

DSHS Home and Community Services  360-842-2112

Kingston Food Bank  360-297-4861

Meals on Wheels Kitsap  360-377-8511

North Kitsap Fishline  360-779-5190

Salvation Army  360-373-5550

South Kitsap Helpline  360-876-4089

St. Vincent de Paul  360-377-2929

 

 

Think back on some of your favorite family meals over the years and it’s likely that Campbell Soup Company played a role during those important moments around the table. An American icon, Campbell is celebrating its 150th anniversary.

From tomato soup and grilled cheese on a cold day to green bean casserole, generations of home cooks have made Campbell food, snacks and recipes part of their daily and holiday food traditions.

Here are some facts about Campbell’s place in American culture:

• Campbell Soup Company was founded four years after the Civil War ended in 1869 by a fruit merchant and an icebox manufacturer. By the turn of the century, the company flourished as a result of several innovations, including Dr. John T. Dorrance’s invention of condensed soup, which made nutritious soup more affordable to millions of Americans at just 10 cents per can.
• Campbell food was served during World Wars I and II, and during the Apollo missions, offering troops and astronauts comfort and a taste of home.
• Campbell’s influence can be seen in American pop culture throughout the years, from Andy Warhol’s iconic paintings of Campbell’s Soup cans to the enduring “M’m! M’m! Good!” jingle, to other cultural icons like the Campbell Kids and President Ronald Reagan’s V8 ad.
• The Green Bean Casserole, invented by Campbell employee Dorcas Reilly in 1955, was served at 20 million dinners last Thanksgiving. During the holiday season, Green Bean Casserole recipes were viewed more than 6 million times on the Campbell’s Kitchen website.
• Campbell’s tomato growers harvest over 1.5 billion pounds of tomatoes per year. Eighty percent of the growers and their families have worked with the company for more than two decades.
• Over the years, the company has grown to include numerous other brands that are staples in American households, among them Pepperidge Farm cookies, Goldfish crackers, Snyder’s of Hanover pretzels, Lance sandwich crackers, V8 beverages and Swanson broths. 95 percent of U.S. homes have Campbell products in the cupboards and fridges.

For more information, as well as recipes, visit campbellsoupcompany.com.