They learned about ‘superfoods,’ and then they cooked with them.
Humana Zephyrhills hosted a nutrition talk and cooking demonstration for seniors on June 12, focusing on foods that may help fight the effects of aging.
Impacts from aging can include vision and memory loss, decreased brain function, and other chronic health problems such as heart disease and high blood pressure.
During the interactive discussion, a roomful of guests studied the various health benefits of 10 types of superfoods, including, berries; cold-water, fatty fish; extra-virgin olive oil; dark, leafy greens; nuts and seeds; legumes; whole grains; sweet potatoes; plain yogurt; and, dark chocolate.
Superfoods, considered to be especially beneficial for health and well-being, are usually rich in antioxidants — chemicals believed to help protect the body from the damaging effects of free radicals.
Antioxidants are present in foods in the form of vitamins, minerals, flavonoids and polyphenols.
Rhea Paul, a Humana health educator, offered numerous tips on incorporating superfoods into daily diets, while highlighting the importance of doing so.
Though impossible to completely stop aging, Paul noted superfoods can “help slow down the disease process.”
As a general rule, she said produce in “dark, deep, rich, vibrant colors” contains the most antioxidants.
Blueberries and strawberries, kale and broccoli, and sweet potatoes are some examples.
Spinach, turnips and mustard greens are others.
“You want a rainbow a day when you’re eating your food,” Paul said. “That’s really, really important.”
Paul explained fresh or frozen — opposed to canned or processed — fruits and veggies are the ideal option, to avoid added preservatives and other harmful substances.
“When you get your (fruits), don’t get the sweetened kind. You don’t want them to have the sugar added to it,” Paul advised.
“You have to be very careful about reading labels.”
From easy-to-make smoothies and salads, to topping off on cereals, Paul said, “the possibilities are endless” for incorporating fruits and veggies, daily.
Paul also went into detail about other superfoods, including plain, unsalted nuts (walnuts, almonds, hazelnuts, pecans, pistachios) and legumes (beans, peas, lentils).
Each provide excellent sources of plant-based protein and fiber — which Paul noted is lacking in typical American diets.
They can seamlessly be supplemented to soups, salads, pastas and crockpot dishes.
They’re economical, too.
“It’s great if you’re on a budget,” Paul said, “because you can get a bag of dried beans, and it could last.”
Besides preventing age-related issues, the listed superfoods can help lower bad cholesterol levels and stabilize blood sugar levels, to maintain a healthy weight.
But, even with all the benefits, Paul warned foods should be eaten in moderation — especially high-caloric olive oil and dark chocolate, plus fish, whole grains and yogurt.
“You don’t need a lot,” she warned.
Paul suggests eating the smallest meal of the day in the evening, and drinking plenty of water to properly absorb vitamins and minerals.
She also recommends consulting a doctor regarding the right amount of certain nutrients, before making drastic dietary changes.
After the lecture, it was time to cook.
Chef Jen Wead, a Zephyrhills-based caterer, exhibited the ease of preparing quick, superfood-based recipes from scratch.
She used a compact culinary station — equipped with a George Foreman grill and toaster oven — to craft a grilled tuna and bean salad, and strawberry-ricotta, whole-grain bruschetta.
Both dishes were served in less than 45 minutes combined.
And, they were packed with nutrients.
Wead operates Catering by The Rose and teaches monthly healthy cooking classes for Humana community locations in Central Florida, including Kissimmee, Port Richey and Spring Hill.
She said cooking healthily can be done inexpensively, despite conventional belief.
Buying in bulk and purchasing seasonal produce helps keep costs down, she said.
The tuna steaks used in the salad recipe, for example, were purchased for less than $2 each.
“It’s not really accurate to say it’s more expensive to eat healthy,” she said. “If you do it correctly, it isn’t.”
Eating healthy can also be fun, by putting your own spin on recipes.
Wead, for instance, substituted brown sugar with honey and used skim milk ricotta cheese on the bruschetta.
She also substituted basil with mint.
“There are no rules,” she stated. “Get crazy with it.”
Wead, meanwhile, provided some tips on cooking for just one or two people.
She advises keeping it simple —using five ingredients or less per dish, and staying organized — keeping a list, and labeling freezer bags and Tupperware.
She also suggests following the FIFO (First In, First Out) principle. “Make things you don’t mind having leftovers the next day,” she said.
Those looking for healthy recipes, Wead recommends PickledPlum.com, Food.com and FoodNetwork.com.
Humana community locations are open to the public Monday through Friday, from 9 a.m. to 4 p.m. For information on events, programs and activities at Humana’s Zephyrhills location, visit Humana.com/ZephyrhillsCommunity.
Published June 28, 2017
