Archive for the ‘Nutrition’ Category

Meal Planning – With Whole Grains

Friday, April 22nd, 2016

By Rose Frazier

Meal planning approaches come and go in their popularity, just like vitamin supplements and new and novel food items. The most trendy eating style right now is the “high protein, low carbohydrate” approach used to foster weight loss. Although effective for slimming down, this eating plan often gives grains an undeserved bad reputation. While it’s true that refined grains offer little more than empty calories, whole grains offer many beneficial and desirable nutrients.

When manufacturers take a whole grain, like wheat or brown rice, and refine it, they strip off the outer bran and germ layers that contain the fiber, as well as many B vitamins, phytochemicals, antioxidants and minerals, such as zinc, copper and magnesium. Refined flours are then “enriched”, which means that some of the nutrients are added back in, but not all of them. Additionally, when the outer layers go, so does a lot of the flavor. So manufacturers take the bland starchy component and add fat, sugar, salt and flavorings to create new foods that consumers like, such as cereal, crackers, bread and baked goods.

Rather than eliminating all grains, you might try for a healthier approach to eating that includes only (or mostly) whole grains. In addition to getting more nutrients, you will also get the natural fiber.   Together these help to reduce your risk of GI disorders and other types of chronic disease, such diabetes, heart disease and cancer. The fiber makes the food more chewy, and makes you feel more full, so it keeps you from overconsuming.

For breakfast try whole grain cereals (like those made by Kashi), Wheatena or steel cut oats. You can make your own pancake mix using a combination of whole wheat and whole white wheat flour. Substitute a combination of these flours in your muffin recipes as well. (I like to replace the sugar with real maple syrup, honey and molasses.)   For sandwiches, read labels on bread and wraps. Avoid those that contain “unbleached enriched wheat flour” and look for those that contain whole grain flours instead. For your evening meal, try using brown or wild rice, whole wheat pasta, quinoa, barley, wheat bulger or millet for side starches instead of white rice, noodles, white pasta or processed potato products.

A great source of information on whole grains, products, recipes and product labeling is the Whole Grain Council. Check out their website at

101 Uses for Coconut Oil

Wednesday, June 17th, 2015

coconut oil

101 Uses for Coconut Oil
1.     In cooking as a great oil with a high smoke point. Great for baking, stir-frys or as a dairy free replacement to butter. 51. To make a simple homemade soap
2.     Added to foods or drinks daily for energy 52. In natural homemade diaper cream
3.     As a coffee creamer when emulsified into coffee  53. As a natural shave cream and after shave lotion
4.     On the skin as a basic lotion (or coconut oil lotion bar) 54. When used consistently on skin it can help get rid of cellulite
5.     In homemade lotion bars for soft, smooth skin 55. To season cast iron skillets
6.     In homemade deodorant or deodorant bars 56. It’s anti-inflammatory properties can help lessen arthritis
7.     As an eye-makeup remover 57. Can reduce the itch of mosquito bites
8.     As a cloth diaper safe diaper cream (just rub on baby’s bottom) 58. Can help resolve acne when used regularly
9.     In making your own Remineralizing Toothpaste 59. Can be rubbed into scalp daily to stimulate hair growth
10. To lighten age spots when rubbed directly on the skin 60. I’ve used in kids ears to help speed ear infection healing
11. To prevent stretch marks during pregnancy 61. In clay and charcoal soothing soap
12. To support healthy thyroid function 62. A small amount can be rubbed into real leather to soften and condition (shiny leather only… test a small area first)
13. In homemade Mayo without the high PUFA vegetable oils 63. By itself as a great tanning oil
14. To help increase sun tolerance and avoid burning 64. Mixed with salt to remove dry skin on feet
15. As a naturally SPF 4 sunscreen 65. Can help speed weight loss when consumed daily
16. In homemade lotion recipes 66. Can help improve sleep when taken daily
17. To get rid of cradle cap on baby- just massage in to head, leave on for a few minutes and gently rinse with a warm wash cloth 67. To dilute essential oils for use on skin
18. Topically to kill yeast or yeast infections 68. A tablespoon melted into a cup of warm tea can help sooth a sore throat
19. As a delicious tropical massage oil 69. To help soothe the itch of chicken pox or poison ivy
20. It’s high Lauric acid and MCFA content helps boost metabolism 70. It has been shown to increase absorption of calcium and magnesium
21. A tiny dab rubbed on your hands and then through hair will help get rid of frizz 71. Internally as part of the protocol to help remineralize teeth
22. In homemade soap for laundry 72.  Some evidence shows that the beneficial fats in coconut oil can help with depression and anxiety
23. Mixed with equal parts sugar for a smoothing body scrub (use in the shower) 73. By itself as a natural deodorant
24. Rubbed on lips as a natural chap stick 74. By itself or with baking soda as a naturally whitening toothpaste
25. Topically, can help skin heal faster after injury or infection 75. For pets struggling with skin issues when used externally
26. Directly on the perineum to help heal after birth 76. In coconut oil pulling chews
27. As an incredibly intensive natural conditioner- Rub into dry hair, put a shower cap on and leave for several hours 77. In homemade vapor rub
28. In homemade slow cooker soap 78. In homemade peppermint lip balm
29. In place of Lanolin cream on nursing nipples to sooth irritation (also great for baby!) 79. In magnesium body butter
30. Can help sooth psoriasis or eczema 80. In coconut oil dog treats
31. There is some evidence that regular ingestion of coconut oil can help prevent  Alzheimers 81. As a completely natural baby lotion
32.  With apple cider vinegar as a natural treatment for lice that actually works 82. On hands after doing dishes to avoid dry skin
33. In natural Homemade Sunscreen 83. Mixed with catnip, rosemary, or mint essential oils as a natural bug repellent
34. In healthy brain boosting snack for kids like Coconut Clusters 84. In homemade meltaways (like candy)
35. In a filling and energy boosting Brain Power Smoothie 85. Many use it as an anti-aging facial moisturizer
36. Rub coconut oil on the inside of your nose to help alleviate allergy symptoms 86. Use to make coconut cream concentrate for a brain boosting snack
37. Nursing moms often take 3-4 tablespoons a day (and Vitamin D) to increase milk supply and nutrients 87. Can be used internally and externally to speed recovery from UTIs
38. In homemade shampoo bars 88. In a salve for cracked heels
39. Mix a tablespoon with a tablespoon of chia seeds for an all-day energy boost (do NOT take this at night!) 89. When taken regularly, it can boost hormone production
40. Can help improve insulin levels 90. Can relieve the pain of hemorrhoids when used topically
41. Oil pulling with coconut oil and a drop of oregano oil helps improve gum health 91. Can boost circulation and help those who often feel cold
42. Can help improve cholesterol ratios 92. On cuticles to help nails grow
43. Blend a tablespoon into hot tea to help speed recovery from cold or flu 93. Rub into elbows daily to help alleviate dry, flaky elbows
44. In Homemade Natural Bug-Off Lotion Bars 94. To help avoid chlorine exposure when swimming
45. As a replacement for vegetable oils in any recipe or in cooking 95. Internally during pregnancy to help provide baby necessary fats for development (especially when taken with Fermented Cod Liver Oil)
46. In coconut based grain free granola 96. With other oils as part of an oil cleansing regimen for beautiful skin
47. Can help reduce appearance of varicose veins 97. Whipped with shea butter for a soothing body balm
48. After initial heat is gone, can help speed healing of sunburn 98. One reader swears by using coconut oil to treat yeast infection. She suggests soaking a tampon in it and inserting the tampon for a few hours.
49. Is an immediate source of energy when eaten that isn’t stored as fat 99. Naturally clears up cold sores
50. As a natural personal lubricant that won’t disturb vaginal flora 100.Ingesting coconut oil daily can help with allergy symptoms

The 7 Amazing Benefits of Cucumbers

Thursday, May 14th, 2015

What are the benefits?

1. Digestive Support
Cucumber skins contain insoluble fiber, which helps food to move through your digestive tract more quickly for healthy elimination. Hurray for healthy elimination!
2. Heart Health
Cucumbers contain the vital electrolyte potassium which is associated with a healthy heart. It’s important to maintain a proper balance of potassium and sodium in order to achieve optimal overall health.
3. Helps fight inflammation in the body
Animal studies with cucumber extract have demonstrated their ability to inhibit pro-inflammatory enzymes.
4. Highly Alkaline
Maintaining proper equilibrium in the body is imperative for good health. When the body is alkaline, nasty things like colds and flu’s cannot survive.
5. Reduces Stress Levels
Cucumbers are high in vitamin B, especially B1 (thiamine), B5 (pantothenic acid) and B7 (biotin). Studies have shown that vitamin B can help reduce levels of stress in the body.
6. High in Silica Content
Silica is a major component for building bone health. Silica also binds to aluminum to offset its toxicity and helps flush it out of organs.
7. Good for Brain Health
Cucumber’s anti-inflammatory flavonol, fisetin, plays an important role in brain health. Fisetin protects against progressive memory loss and cognitive decline according to animal testing.

Valentine’s Day Lunch a big success!

Monday, February 16th, 2015

Valentine’s Day LunchI wanted to share a photo of the meal that James and his staff put together for our residents on Saturday. The residents are still commenting on it today and they really made Lifequest proud.

The Dining Staff are constantly looking for ways to do things better, improve quality and provide a different type of dining experience for our residents.

Sam Smith, NHA


Food First: Encouraging Residents to Eat More Calories and Avoid Nutritional Supplements

Thursday, January 16th, 2014

Unintentional weight loss is common among seniors. As many as one in four aging adults may experience unintentional weight loss without any underlying cause. While losing weight is common, it can have some adverse effects on your health and sometimes lead to malnutrition and/or dehydration. That’s why together with your food service partner, Culinary Services Group, LLC, we created the Enriched for Life Program.

In order to help residents maintain a healthy weight, CSG developed a fortified foods program called Enriched for Life. Enriched for Life has changed the way senior living communities like LifeQuest approach nutrition intervention. Your Registered Dietitians and Certified Dietary Managers will work together evaluating residents’ nutritional needs and preferences. When residents aren’t eating and require intervention, our philosophy is “food first,” before prescribing supplements.

Enriched for Life uses natural, rich, nutritionally dense foods to improve resident health. Our Culinary Team has selected comfort foods and simple menu items which are then fortified to taste great while giving residents the calorie and protein boosts they need. Enriched for Life program menu items include:

  • hot cereals
  • soups
  • shakes
  • smoothies
  • entrées
  • desserts

We use all natural ingredients to fortify these foods. Ingredients like whole milk, sugar and butter make traditional foods taste great while encouraging residents to eat more and stay healthy. Enriched for Life uses recipes which have been developed in Culinary Services Group’s own test kitchen and taste-tested by residents. CSG’s goal is to keep everyone eating their best.

Jocelyn Spreitzer, Director of Marketing
Culinary Services Group, LLC

Breakfast Buffets

Monday, November 4th, 2013

Every Tuesday starting at 8:15 am in the Main Dining Room, residents and guests are welcome to join in for our weekly breakfast buffet. One can always expect to find omelets to order, eggs to order, sausage, bacon, scrapple (a local favorite), fried potatoes, toast, beverages and muffins/Danish. In addition, weekly additions have included hot cinnamon buns, French toast casserole, waffles, pancakes, eggs Benedict, as well as other resident favorites. Guest meals are just $3.00. Yes, seconds are available!