Friday 31 August 2018

FOR THE LOVE OF FOOD: Mushroom tea isn’t magic, a little alcohol probably won’t kill you, and diet impacts women’s wellbeing more than men’s

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

Reminder: I’ll be at the Fireside conference Sept 6-9 in Canada, and doing a live podcast on stage with the venerable Yoni Freedhoff. Would love to see you there!

This week mushroom tea isn’t magic, a little alcohol probably won’t kill you, and diet impacts women’s wellbeing more than men’s.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week



from Summer Tomato http://www.summertomato.com/for-the-love-of-food-mushroom-tea-isnt-magic-a-little-alcohol-probably-wont-kill-you-and-diet-impacts-womens-wellbeing-more-than-mens
via Holistic Clients

Blueberry Banana Bread

It’s blueberry banana bread time! Make a loaf of this wonderful, naturally sweetened banana bread and add some fresh blueberries for a fun twist on the classic banana bread recipe. I don’t know about you, but banana bread is so nostalgic for me. The smell banana bread baking in the ...

The post Blueberry Banana Bread appeared first on Fit Foodie Finds.



from Fit Foodie Finds https://fitfoodiefinds.com/blueberry-banana-bread/
via Holistic Clients

Curried Chickpea Potato Stew

Cooler weather has arrived so what better time to warm up with this cozy vegan curried chickpea potato stew. This hearty stew features carrots, onions, chickpeas, cauliflower, peas and zucchini with red curry paste and tender potatoes. It’s easy to make with basic ingredients, low in fat, full of flavour, naturally gluten-free, oil-free and works... Read More The post Curried Chickpea Potato Stew appeared first on Running on Real Food.

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from Running on Real Food https://runningonrealfood.com/curried-chickpea-potato-stew/
via Enlightened Marketing

Reishi Mushroom Benefits for Immunity, Longevity & More

reishi mushroom benefits uses safe

Mushrooms are delicious of course (like in this homemade cream of mushroom soup recipe), but they can also be incredibly healing. Reishi mushrooms are particularly special as they are one of the oldest mushrooms used medicinally and boast benefits ranging from longevity to cancer treatment. What Are Reishi Mushrooms? Reishi mushrooms are a group of...

Continue reading Reishi Mushroom Benefits for Immunity, Longevity & More...



from Wellness Mama® https://wellnessmama.com/387274/reishi-mushroom-benefits/
via SEO Derby

Thursday 30 August 2018

Tempeh Quinoa Macro Bowl

This Tempeh Quinoa Macro Bowl features balsamic maple marinated tempeh, sautĂ©ed kale, quinoa, spinach, arugula, roasted carrots and a creamy cashew beet dressing. This recipe is vegan, high in protein, high in fibre and gluten-free. Try it for a filling, nutritious and delicious plant-based meal. How to Make Marinated Tempeh Marinated tempeh is a breeze to make.... Read More The post Tempeh Quinoa Macro Bowl appeared first on Running on Real Food.

[[ This is a content summary only. Visit my website for full links, other content, and more! ]]


from Running on Real Food https://runningonrealfood.com/tempeh-quinoa-macro-bowl/
via Enlightened Marketing

183: Fluoride: The Hidden Cause of Acne (& What to Do About It)

Fluoride: The Hidden Cause of Acne (& What to Do About It)

Have you ever wondered why fluoride is in our water? I get a lot of questions from all of you on this subject and I’ve been meaning to write about it for a long time. Mellisa Gallico is here to share all about the dangers of fluoride and its hidden connection to a common problem:...

Continue reading 183: Fluoride: The Hidden Cause of Acne (& What to Do About It)...



from Wellness Mama® https://wellnessmama.com/podcast/acne-hidden-cause/
via SEO Derby

Wednesday 29 August 2018

Coconut Chia Pudding Breakfast Bowls

Lately I’ve been all about the fats in the morning so I love starting my day with these grain-free coconut chia pudding breakfast bowls. These healthy and grain-free bowls are easy to make, can be made the night before, are customizable to suit your preference and are packed with nutrition and healthy fats that help... Read More The post Coconut Chia Pudding Breakfast Bowls appeared first on Running on Real Food.

[[ This is a content summary only. Visit my website for full links, other content, and more! ]]


from Running on Real Food https://runningonrealfood.com/coconut-chia-pudding-breakfast-bowls/
via Enlightened Marketing

Tuesday 28 August 2018

“I’m a coach, not a therapist!” 9 ways to help people change while staying within your scope.

As a health and fitness coach it’s easy to feel frustrated when clients share deep concerns that go beyond eating and exercise. It’s easy to think: “I’m a coach, not a therapist!” However, you’re more therapist-like than you think. And, in this article, we’ll help you turn clients’ emotional pain into meaningful change without going outside your scope of practice.

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Sooner or later, all coaches experience a certain uncomfortable moment.

A client lays some really heavy duty capital-I ‘Issue’ on you.

Perhaps they just started a new job and are completely overwhelmed at work. Maybe they have a not-so-great relationship with their mom, who has always criticized their weight, and that’s why they’re struggling now. Or maybe they disclose something super serious, like trauma or childhood abuse.

Your client looks at you, expectantly, through tear-clouded eyes.

Can you help them?

Suddenly the room seems small. Your mouth goes dry. Your brain blank. You feel those uncomfortable, difficult, do-not-want feelings start to blossom in the depths of your gut. Anxiety. Panic. Dread. You. Have. NO. Idea. What to do.

This is the moment that new coaches fear. The moment your client expects you to stop being their health/fitness/nutrition coach, and start being their therapist.

Of course, you’re not a therapist.

But…

You’re more like a therapist than you want to believe.

“I’m a coach, not a therapist.”

I’ve heard this refrain thousands of times from coaches. No matter their country, culture, or exact profession, all coaches would like to hereby remind us all that they Are. Not. Therapists.

And coaches, I hear you. It’s uncomfortable when someone lays their problems on you. When they ask for help outside your area of training and expertise.

And you’re right. You’re not a therapist.

(Nor should you try to be. Unless you are, of course, an actual therapist.)

But sometimes, you do need to be therapist-like.

Because therapists don’t let the deep, dark, troubling confessions they hear all day affect their inner lives. Even better, they empower the person who is struggling to do something about it. On their own.

You can’t change the fact that your clients are going to share their issues with you. Everyone’s got ‘em. But you can change how you respond to the issues — and use them for good. And that shift is what can turn you into a supercoach.

That’s why, in this article, I’ll show you:

  • How to turn these awkward, uncomfortable moments into an opportunity to do your best work as a coach.
  • A powerful two-step process for navigating serious problems with clients — and techniques to handle them with skill.
  • How to stop letting clients’ “crap” affect you (without firing them or losing your job).
  • What to do when you’re in over your head.

To begin, see uncomfortable moments for what they are.

When clients come to you with their gut-wrenching dilemmas and emotional car crashes, they’re actually coming to you with an opportunity for change.

Psychologists refer to this dark moment of despair as “creative hopelessness”. This is the moment when things suck so badly, your normal coping mechanisms no longer cut it. You’re forced to try something new.

Therapists and counselors are in the business of helping people work through creative hopelessness to create change. And so are you.

As a coach, change is your game, baby. In fact, while less experienced coaches tend to dread these awkward moments, supercoaches love them.

Take my client who had a high-powered law career.

Her job was amazing — according to everyone else. But what I saw as her coach was that her job was making her miserable. She was incredibly stressed. She was binge eating and drinking. She wasn’t sleeping.

One day, she broke down during a session. The truth came out: She could no longer handle her life.

It turns out, she really wanted to be a landscape designer — something her professional-minded family didn’t exactly approve of.  But she needed this deeply uncomfortable moment of creative hopelessness to realize that something had to change. The overeating and constant stress weren’t working for her anymore. It was time to try something new.

Eventually, she realized she needed to ditch the job she hated to open the door to the life she really wanted to live. Suddenly, what other people thought didn’t matter so much. She knew what she needed to do.

And I stuck with her during that tough, messy period, which only strengthened our coaching relationship.

So remember that the messy moments and emotional breakdowns, when handled properly, can actually become breakthroughs.

Turning points for something new and better.

And opportunities to do your best work.

Great coaches have a system for handling “the stuff”.

When faced with clients’ “stuff”, coaches may want to turn and run.

Shake it off! Get back to squats! Turn up the music to drown out the weeping!

(I call this the DRIP method: Deny, Repress, Ignore, and Pretend. Maybe you recognize it from painfully awkward family dinners?)

Or your default response may be to do everything you can to cheer your client up. Help them see the bright side. Even better, solve their problem for them. Start listing off solutions!

Or maybe you’re so put off by this client and their problems that you’re thinking about firing them. Ugh. Why did they make you “go there” with them?

But none of these actions will actually help your client change.

Great coaches — the ones who lean into these raw and difficult moments gracefully and skillfully — have a better process.

You might be surprised how simple it can be to turn a seat-squirmingly uncomfortable conversation into a powerful change moment.

To do that, you’ll want to do two therapist-like things:

1. Identify and help the client notice this “change moment”.

2. Develop an action plan, once you have fully explored the problem.

Here’s how it works.

Step 1.
Identify and help the client notice this “change moment”.

Your goal in this step is to help your client see the opportunity for change, and move toward action. This doesn’t require a lot of special skills. It does require some basic “human skills” that you probably already have.

Here are some techniques to help you facilitate Step 1.

Stay with the discomfort

We often want to run away from uncomfortable moments. Don’t.

Stay present. Stay checked in. Breathe. Let the moments unfold.

Often, simply staying present and aware of yourself and the situation is the bravest and most effective thing you can do.

Say to yourself:

“Man, this is pretty freaking weird / icky / uncomfortable right now.”

And maybe:

“I have no idea what to do here.”

Acknowledge that reality. And stay in it.

Notice and name what you’re feeling, thinking, and experiencing.

Help your client do the same by being present and sticking with them. They don’t know where to go next, and it’s okay if you don’t either in this moment.

Empathize and connect

You may not identify with exactly what your client is saying, thinking, experiencing, or feeling. But you’re both human. Find the common ground.

Empathize and let the client know you’ve heard and seen them without judgment.

Reflect back:

“Wow. That sounds really tough.”

“I can only imagine what you’re dealing with.”

“That really hit you hard, huh?”

Practice using nonverbal signals such as body language that say: “I’m paying attention, and I recognize this is an important moment for you.”

Listen and observe carefully

Gather information. Ask thoughtful questions to better analyze and grasp the situation. Probe for understanding.

Don’t rush to react. Wait, process, and respond thoughtfully.

Listen for the client’s “scripts” and stories — the ways they explain themselves and the events of their lives.

For example:

“I’m a really selfless person. That’s why people take advantage of me. That’s how I wound up taking on too much, and now I’m a ball of stress and anxiety.”

Your client may, in fact, be a selfless person, but it’s unlikely that that personality trait is the only factor at play.

Also observe your own experiences, thoughts, and feelings as you work through this situation. This is a chance to learn more about your own coaching processes and responses.

Simply listen, to help your client talk it out

Right now, what does your client need?

At this stage, clients often just need us to listen, hear them, and empathize.

As a coach, you’ll eventually want to come up with an action plan. (We’ll talk about that in a second.) But let the bad stuff be heard and understood first before you move on.

Why? If your client is able to talk about their concerns openly and get all of their thoughts and feelings out, they’ll feel safe, supported, and reassured that you’ll stick with them through this difficult time.

You see, when you don’t immediately list potential solutions or jump to how you would solve their problem, you’re actually giving your client a vote of confidence.

When you allow them to truly be heard without immediately talking “next steps”, you’re showing your client that they don’t need you to “fix” them. They’re not broken. They’re just going through something tough.

When you give them this space to sit with their problem without judgment or “fix it” suggestions, you’ll find that clients often start solving it on their own before the session is over.

Even if they don’t, you can simply let them know that you recognize what they’ve given you, and you’d like them to start thinking about potential strategies — which don’t have to be put into action yet.

For example:

“That’s definitely a lot to think about, Rick. I can tell that balancing act between crazy-long work hours, spending time with your family, and making time for your health has really been weighing on your mind. Thanks for trusting me with this.

“Tell you what — right now, let’s not worry about fixing anything. I just want to make sure I really get where you’re coming from. I’m going to ask a few questions here to explore this a little more, if that’s OK.

“Then over the next few days, before our next session, let’s both think about where we can go from here.”

Trust your gut

Don’t just think. Feel. Feel what your Spidey sense and instincts tell you. Yes, some instincts may be yelling “Run away!” but other instincts may be helping you gather information.

You know how sometimes you can just tell someone is lying to you? Not based on any one particular thing they said, but that little tingle of intuition?

The same idea applies here. Gather information not just through what you’re told, but also through what you perceive.

Watch for nonverbal cues such as body language and intonation. Observe their behavior holistically. Notice where things seem “off”, or where the scripts and stories don’t add up (or conversely, where it all makes perfect sense).

Step 2.
Develop an action plan, once you’ve fully explored the problem.

Your second objective is to get to action.

Again, don’t rush this. But once you — and the client — are ready, work on creating an action plan to help the client move forward.

This process takes some exploration.

You and your client will want to consider:

  • What things the client has already tried to improve the situation
  • Whether those things have actually, measurably worked
  • What other options may be available to them
  • What next steps you can develop together

Here are some techniques to help you facilitate Step 2.

Look for patterns

Feeling stuck or hopeless often comes from feeling mired in our old patterns — except we’re often not aware that these are patterns.

So, point out where you notice common themes.

For example:

“As I listen to your description of what happened when you went to CrossFit every day for three weeks, then ended up on the couch eating an entire package of Oreos, I’m struck by the fact that this seems like a recurring theme for you. Does it sound like a familiar pattern to you? What elements here seem to repeat themselves?”

Simply bring the client’s awareness to the pattern itself.

Don’t try to change the pattern yet.

Right now, you just want the client to notice and name their own tendencies, and reframe “bad” individual choices as part of a larger context of behaviors, thoughts, and feelings.

Name the monster

Feeling stuck or hopeless is often like being in a tug-of-war with a monster. The monster is always stronger, no matter how much we resist.

And you know how the monster in a horror movie is way scarier when you haven’t seen what it looks like yet? The same applies to real-life monsters.

Have clients identify just what their “monster” is. You can ask:

“What bothers you the most about this situation?”

“What feels like the absolute worst part of this?”

“Weird question — if the problem you were dealing with were a monster, what kind of monster would it be? Could you describe it?”

Noticing, naming, and giving voice or form to the monster is simply an imaginative way of developing a hypothesis that can ground your action plan. It identifies, describes, analyzes, and prioritizes what the foundational issue is.

Drill down till you get a good clear picture of the monster.

If you have a right-brain or visual client, have them draw the monster or the problem, or describe it visually, as if it were a thing.

I even had a client who got one of those “ugly” stuffed dolls to symbolize her monster. She named it Plunky.

This is a counter-intuitive step. It feels like you’re “focusing on the negative”. But by asking clients to identify and describe the sharpest pain point, you’re zeroing in on what is truly bothering them.

Interestingly, you’ll often discover that by simply naming the monster out loud, the client’s perspective starts to change.

“The worst part is this need I have to always be perfect. [pause] But having said that, I now realize I could ease up on myself.”

Help them let go

By trying to exert control, the client is pulling against a monster that will always be stronger.

Let’s say the client’s monster is a strict calorie counting habit, and it’s making them stress over every food choice, maybe even bringing up past issues with disordered eating.

Ask the client what would happen if they just let go. What would it be like?

You might say something like:

“This situation you’re describing is sort of like a tug of war with the problem — the monster, if you will. And the monster will always be stronger. You’re exhausted from struggling.

“Let me just float a possibility here. What if you just let go of the rope? So for example, if you stopped focusing on counting calories, what would happen?”

Letting go can happen incrementally.

This is especially a relief to clients who struggle with all-or-nothing thinking.

“Let’s say you don’t have to let go of everything. Is there something very, very small that you could let go of? For example, what about not counting calories for just one meal a day?”

Envision the worst-case scenario

We are often distressed and anxious because we imagine all kinds of awful outcomes, and deep down assume we couldn’t deal with those outcomes. So we try to control things in order to avoid those outcomes.

Get the client’s fears on the table and test whether they could, in fact, survive it.

“Let’s just say for the sake of argument that you stop counting calories. Let’s imagine you never count calories again.

“What is the worst thing that could happen? On a scale of 1 to 10, how bad would that be? What would you face or have to deal with? Could you survive that worst-case scenario?”

Chances are, they’ll realize they could and would survive, even if the worst case scenario played out. This takes power away from the monster they’re fighting.

Being therapist-like doesn’t mean you take crap from clients.

So to recap: When things get weird you show up and empower clients to navigate their way through the tough stuff.

But that doesn’t mean your clients’ problems are your problems.

When coaches complain they’re not therapists, sometimes what they really mean is they’re tired (quite rightly) of carrying clients’ emotional baggage.

But remember: Taking on other people’s baggage isn’t therapist-like. In fact, it’s actually the opposite of being therapist-like.

If therapists absorbed that pain and suffering themselves, they wouldn’t be very good at their jobs. And they probably wouldn’t live past 35.

Don’t take on clients’ pain.

Clients have pain. Pain is an inevitable — and arguably essential — part of life.

Pain is what brings them to coaching. And as we’ve already covered, as a coach, you can guide a client to use their pain to create positive change.

But things go wrong when you take that pain from them.

You “take the pain” when you try to “fix” or change what they’re going through.

When you try to solve their problems for them. When you take on their “stuff” and hold it, rather than being a witness to it, or a companion on the journey.

You take the pain when you feel responsible for their growth, change, and development.

Taking their pain means you make it about you:

“Clients are supposed to check in every week, and mine don’t. That must mean something about my coaching skills.”

“My client isn’t progressing, so I must be a bad coach.”

Or even:

“My client is so unhappy. I need to fix that.”

Creating rules about the universe and taking responsibility for your clients’ emotional wellbeing won’t make you a better coach. Letting clients keep their pain for themselves will.

Don’t take their poop, either.

Clients give you crap when they’re in pain. We’ll call that “poop”.

You can think of poop as not-so-fun-to-deal-with behavior that is caused by pain — or fear of experiencing pain.

Poop can be:

  • Passive-aggressive type resistance: doing nothing
  • Active resistance: negativity, “this sucks”, “I can’t…”, “I already know that…” etc.
  • “Drama”: frequent problems and negative vibes
  • “Baggage”:  unintentionally taking out whatever is going on in their life on you with harsh words or a bad attitude

People with pain and poop aren’t “bad” or “screwed up”.

They’re probably quite normal.

Indeed, many clients are lovely people who give you their pain and poop simply because they don’t know what else to do.

Having pain and poop inside you sucks. Isn’t it nicer to hand it over to someone else? Of course it is!

(And you’re probably also a lovely person who wants to help! So you grab their bag of painful stuff like an avid poop collector. And at the end of the day, you wonder why you smell so bad.)

But if you “take” their pain and poop — if you internalize the pain, if you let them fling poop at you without calling them out on it — you’re going to exhaust yourself.

And you’ll miss the opportunity to alchemize pain and poop into change.

With the right strategies, you can help clients move toward improved pain/poop processing and greater self-sufficiency.

Start by understanding for yourself whose pain and poop is whose. Clients’ “stuff” stays with them.

Once you have it straight in your own head, you can look at the situation (calmly, objectively) with your client and agree it stinks… but ultimately, it’s theirs.

The key to accomplishing this is to make sure that whatever happens next is determined by the client.

Here’s how.

Poke the pain and poop.

If you live in a big city, you know about pigeons. They nest in crevices and dark places. Their poop is corrosive and can destroy building materials.

So city officials often have a simple solution: pigeon spikes. They line comfortable nesting ledges with little spikes that poke pigeons in the bum so they have to keep flying.

The same concept kind of applies to clients.

Don’t let them nest in their dark places. Poke them a little bit. Let them flap and figure out another, better, sunnier place to go. Keep them moving.

When we see a client resisting a habit, struggling, being upset, or asking “What should I do, coach?” our initial reaction will most likely be to “take their pain” from them.

We might rush to make them “feel better” immediately or give them a solution that will help them avoid discomfort. (Or just get ourselves out of the grossness.)

Don’t.

Change comes when the pain of not changing is bigger than the pain of changing. We need pain for growth and development.

Let them work through the pain.

Again, poke a bit. Explore. Be curious. Invite reflection.

Play around the pain and poop a little, but don’t keep it for yourself.

Offer some gentle, caring prodding that helps your client move forward, instead of letting them settle comfortably into the old familiar place of non-growth and stasis.

Watch their reactions, and be flexible. When you change your approach to dealing with poop, you will change their reaction to you. You control the interaction.

Here are some techniques that can help:

Beware the professional pain and poop dispensers.

Now here’s a more cynical point.

Most clients are, again, normal and good people.

They’re just muddling through the best way they know how.

But, a very small proportion are *professional* pain and poop givers.

They are experts at handing off their poop and pain to others. They smell your kind heart and good intentions, and they exploit those. Sometimes, they are skilled manipulators.

But even if they’re not doing it on purpose, at the very least, they just can’t handle their own shiz. Ever. They NEED to give it to someone else.

Signs you might be dealing with a pro pooper include:

  • They don’t ever seem to be doing well, but rather moving from crisis to crisis.
  • They ask you to go outside the scope of your practice (they want you to help them fix their marriage, for example).
  • Every conversation with them feels like TMI-overload. You know more details about their life than some of your closest friends.
  • You feel like you’re being sucked into a breathless black hole every time you see them.
  • When you decline to solve their problems for them, they say or do things that make you feel like a bad person.

You see, regular, run-of-the-mill, non-professional poop can be resolved by using the techniques outlined above. Being there for the client, empathizing with them, exploring their problem, and maybe moving onto a few actions steps will be enough.

But if you’re dealing with a pro pooper?

Nothing is enough.

They won’t stop at one little turd. They’ll fill up bag after bag of crap for you to carry, draining you of every last ounce of empathy, compassion, and hope you’ve got.

Important: You can’t change professional pain and poop givers. You have to change your own response to them.

Don’t absorb any of that pain or poop for yourself by trying to “fix” them. Instead, use two simple strategies to protect yourself and coach them at the same time.

Set boundaries

Remind them what’s outside of your coaching superpowers. And be extremely. Freaking. Clear.

“Well, marriage counseling is outside of my powers, but what I can speak to is building an action plan to help you eat well during this time.”

“We have half an hour here today, and I have a hard stop at 10:30.”

Do this as frequently as necessary. Stand your ground.

Notice how you’re communicating, and call it out

Coaches are often empathetic people who get confused when other people don’t have the same social skills.

You probably know how to ask for what you want, as well as how to respond when you don’t get it. You also can probably gauge whether something is an appropriate “ask” or not. Many pro poopers lack these skills.

And while pro poopers will often ask you to deal with problems that are “out of bounds”, you will probably find that there are one or two things out of the many issues they bring up that you can actually help them with.

So, when a pro pooper is doing what feels like a never-ending monologue about every single thing going on in their life, just get to the point:

“Do you want to do something about the problems you’re having getting enough sleep, or do you want to just keep talking? Either way, you can pay me, but it’s much more useful if we come up with some actions to help you fix this.”

When you directly call out the fact that a pro pooper is resisting reason, and show them clearly what you’re willing (and not willing) to help with, you provide the best possible outcome for both coach and client.

When is it time to call in an actual therapist?

Most coaches really want to help. It can be tempting — oh, so tempting — to go above and beyond the call of coaching duty.

This is where the border of coaching ends and the Land of Inappropriate Heroic Individual Action begins. It’s an OK place to visit occasionally, but stay only briefly, before handing off your client to a qualified tour guide.

How do I know when I’m in over my head?

What can you handle and what is outside your limits?

When is it time to refer out?

Perhaps despite your best efforts at talking your client through the problem, giving them space to come up with solutions on their own, and supporting them through that process, things just aren’t getting better for them.

Maybe they’ve been feeling down in the dumps for a couple of months, and despite trying a few different coping strategies together, they’re starting to wonder if they might be depressed.

Or even after encouraging them to “let go” of calorie counting little by little, they’re exhibiting disordered eating behaviors like intense restriction, bingeing, and overall preoccupation with food.

Maybe their “monster” is anxiety, and they’re having panic attacks regularly. They expressed interest in learning some breathing exercises, but they’re not making a big enough difference.

These are all situations where you’d want to get an actual therapist involved.

And here’s what you may be feeling if the client’s needs are truly outside your scope:

  • Distracted, preoccupied, and consumed by client dilemmas
  • Anxious about or dreading your email
  • Like you are constantly “putting out fires”, “fixing things”, and “dealing with issues”
  • Constantly overwhelmed or like you’re “in over your head.”

If you recognize these signs, it’s time to call someone in your support network, and/or refer your client to a specialist from your roster.

And remember, there’s no shame in not being able to do it all. Everyone gets stumped sometimes, even supercoaches.

Great coaching is a team effort.

Who’s on your team?

As you develop your coaching practice, you should build a support network. Have a group of trusted professionals to whom you can refer clients when appropriate.

This will ensure that you don’t feel obligated to deal with everything, and that your clients will get the help they need.

Here’s a sample “team roster”:

  • Psychologist and/or psychotherapist (especially one who specializes in body image issues and disordered eating, but who can also handle other common mental health issues such as anxiety, stress, depression, trauma, etc.)
  • Sports medicine practitioner
  • Massage therapist and/or soft tissue therapist (such as an ART or myofascial release therapist)
  • Physiotherapist
  • Medical nutrition therapist (MNT) or registered dietitian (RD)
  • Chiropractor or osteopath
  • MD as well as women’s or men’s health specialist (depending on your client base)

Make a list. Have it ready. Try our referral worksheet.

Think collaboratively.

Some coaches may worry that by referring out to other professionals, they “lose business”. In fact, the opposite is true.

When you get your clients the help they need, they’re more likely to succeed.

They’ll truly feel like you’ve got their back.

And when your clients are well-supported, they’re more able to stick to your coaching plan.

It goes something like this: They feel better. They’re now able to do the work they need to do. They improve. And they think you’re awesome.

Plus, other professionals can refer back to you.

It’s a beautiful symbiotic relationship.

So think collaboratively. Always be on the lookout for well-qualified and like-minded practitioners who have a good track record, and who are willing to work cooperatively.

You can even hold social or educational events where you get together with a few of your professional collaborators, to present a united “dream team” to your clients.

Just remember: You are not alone.

Look for support anywhere and everywhere. And refer clients who need it.

Support yourself first.

You know that saying, “Put your own oxygen mask on first before assisting someone else”? Well, that holds true here too.

Your support team doesn’t just help your clients. Your support team can help you too.

Maybe you’re feeling a bit overwhelmed by the demands of coaching, and could use some anxiety counseling.

Maybe you’re getting into a weird space with your own eating habits, and could use some help working through disordered eating behaviors.

Maybe your low back is killing you and you can barely tolerate sitting down with clients.

Maybe you just need a trusted colleague who can help you bounce some ideas around.

Coaching is amazing but tough work. You can’t do it alone. Whatever you need to be an awesome coach — get that support before you wind up burned out.

Keep your coaching superpowers in good working order.

What to do next:
Some tips from Precision Nutrition

1. Pay attention to your own discomfort.

How do you typically react when a client comes to you with a personal problem? Do you run for cover? Try to cheer them up? Take on their problem as if it was your own?

What is it that’s making you feel uncomfortable in the situation?

See if you can simply stay with the discomfort. Sit with it a bit. Be there, with the client, without trying to fix, dodge, or gloss over the problem.

The more you become aware of your own patterns and reactions, the better you’ll be able to help your clients move through the change process.

2. Help clients recognize their change-moments.

Uncomfortable, hopeless-feeling moments are a great opportunity for change. Your first step is to help clients recognize the possibility for that change within their challenge.

Practice asking questions that can help unearth an “A-Ha! moment” in your client’s mind. Try out one or two of the strategies listed in this article.

After you’ve thoughtfully explored the problem, then work together with your client to create an action plan.

Take your time. Resist the temptation to rush through the process.

Remember that pain is a necessary part of change.

3. Sniff out the poop.

Do you have a client that keeps bringing you their pain and poop?

What’s your go-to response when this happens?

If you think you might be taking on clients’ pain and poop, review the table above. Could you try swapping out of one your standard responses for one of the more therapist-like techniques?

Try making one or two swaps and see what happens.

4. Build your referral list.

Put together a list of professionals that you can refer clients to when their needs are out of your scope. This can include therapists, specialized counselors and doctors, registered dietitians, and more.

Actively build your list and don’t be afraid to refer.

If you haven’t already got a list started, try our handy worksheet.

5. Tune into how you feel.

If you’re feeling burned out, constantly frustrated by clients, or perpetually overwhelmed, you might need some added rest and recovery time for yourself.

Pay attention to what you need. Reach out to someone in your support system if you need to: a coach, mentor, paid professional, or good friend.

Taking care of yourself is necessary in order to care for others. The best coaches don’t try to go it alone.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 3rd, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post “I’m a coach, not a therapist!” 9 ways to help people change while staying within your scope. appeared first on Precision Nutrition.



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Shortcut Peach-Almond Crisp

Sweet Potato Vegetable Lasagna Recipe

Sweet Potato Lasagna Recipe

I will never forget the feeling of digging up our first crop of sweet potatoes at our first home when we were finally able to have a good size garden. I had ordered 100 “slips” (baby sweet potato plants) to plant that year, but didn’t really know what I was doing and didn’t have high...

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Roasted Beet and Arugula Salad

Roasted beet and arugula salad

We eat a lot of salads at our house since it’s an easy way to get healthy greens into our diet. I’m really loving this roasted beet and arugula salad lately, especially since both are growing in our garden right now. If you’re afraid of beets, don’t be… when roasted they are sweet and tender...

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from Wellness Mama® https://wellnessmama.com/326107/roasted-beet-and-arugula-salad/
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Why You Need an Instant Pot

Thinking about getting an Instant Pot? We love our Instant Pot but wish there were things we would have known when we bought it. Here is our Instant Pot Review on how to use an Instant Pot and why we love our Instant Pot! Instant Pot Review We purchased a 6-quart Instant Pot from Amazon for $99.95 for...

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The post Why You Need an Instant Pot appeared first on Fit Foodie Finds.



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Monday 27 August 2018

Healthy Breakfast Smoothie Recipes

This list of healthy breakfast smoothie recipes is everything you’ll need to start your day off on the right foot. These smoothies are packed with nutrition, high in protein, creamy and delicious. Whether you’re taking your breakfast smoothie on the road or sitting down to a beautiful smoothie bowl, this list is sure to have a smoothie... Read More The post Healthy Breakfast Smoothie Recipes appeared first on Running on Real Food.

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Lab Tests You Can Order From Home (Without A Doctor)

Lab tests you can order without a doctor

For years, my own health journey to finally getting a diagnosis of autoimmune thyroid disease came to a screeching halt because I couldn’t find a doctor in my area who understood thyroid disease and I couldn’t get a referral to a specialist unless I went through a doctor. I also couldn’t get lab tests without a...

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3-Ingredient Chia and Quinoa Flatbread (vegan)

Oh boy, allergy elimination diets are a breeze! Said no one ever. It’s been a challenge to think of recipes when many of the foods and ingredients I love are also ones I should avoid for a bit before gradually reintroducing. So when I came up with these flatbreads, I was seriously overjoyed! There’s always a silver lining.

It’s hard finding bread-like foods with short ingredient lists at the grocery store, so I took matters into my own hands in the kitchen. It’s been a while since I made a flatbread (way back to my first cookbook). Six trials later, I finally nailed the recipe! (Of course, wouldn’t you know it, I went back to my second trial and only tweaked it slightly.) I tested soaked/sprouted raw quinoa, I tested cooked quinoa, I tested with a blender (and then a food processor), I tested with and without oil. I tested with varying amounts of chia seeds and water. And I ate every batch! Hah. Really these are hard to mess up, but some were definitely better than others. The soaked raw quinoa version was a hot mess and had the consistency of leather. #stillateit

What I love about these flatbreads is that they require just three main ingredients—quinoa, chia seeds, and oil (plus water and salt)—and they freeze wonderfully, so you can tuck some away and then simply pop them in your toaster whenever the craving strikes. I even found that the uncooked dough freezes and thaws beautifully, so that’s another handy option for you to try if you want to store some in the freezer. I’m all about anything to simplify life…especially as the school season approaches!

My favourite part is getting creative with the toppings. There are so many OSG recipes that are great on these flatbreads:

Sweet topping ideas

Raspberry Chia Seed Jam

Maple-Cinnamon Superseed Almond Butter

Luxurious Sunflower Seed Butter

Sliced banana or strawberries

Glowing Strawberry-Mango Guacamole (The Oh She Glows Cookbook, p. 81)

 

Savory topping ideas

9-Spice Avocado Hummus Toast (Oh She Glows Every Day, p. 39)

10-Spice Roasted Chickpeas

DIY Burrito Bowl (the spicy black bean topping would be amazing on these!)

Golden Red Lentil Dal

Nutrient-packed Guacamole (The Oh She Glows Recipe App: iOS/Android)

Perfect Roasted Chickpeas (The Oh She Glows Cookbook, p. 220)

I can’t wait to hear what you think!!

Print

3-Ingredient Chia and Quinoa Flatbread

Vegan, gluten-free, nut-free, refined sugar-free, soy-free

Packed with protein, these easy chia and quinoa flatbreads make the perfect healthy base for all your favourite toppings! This is a great basic flatbread that you can jazz up with delicious toppings. These crack a bit when rolled up wrap-style, so I prefer to simply eat them like fun open-faced sandwiches instead. Try serving the flatbread with mashed avocado, chopped tomatoes or salsa, hummus, green onion, roasted veggies, my 10-Spice Mix, flaky sea salt, roasted chickpeas, Hemp Seed Tabbouleh, and more. For a sweet version, top them with nut or seed butter, sliced banana, berries, and chia seed jam. They are also fantastic toasted in the toaster or toaster oven using low heat. The texture is soft and chewy with little pops of quinoa in each bite...yum! This recipe is inspired by the Crunchy Seed & Oat Flatbread from The Oh She Glows Cookbook.

Yield
9 (5-inch) flatbreads
Prep time
15 Minutes
Cook time
35 Minutes

Ingredients:

  • 1 cup (160 g) uncooked quinoa
  • 2 cups (500 mL) plus 3/4 cup (180 mL) water, divided
  • 3 tablespoons (30 g) chia seeds
  • 2 tablespoons (30 mL) virgin coconut oil or olive oil
  • 3/4 teaspoon fine sea salt

Directions:

  1. Rinse and drain the quinoa in a fine mesh sieve and transfer to a medium pot. Add 2 cups of water, stir, and bring it to a low boil. Reduce heat to medium, cover with a tight-fitting lid, and cook for 13 to 16 minutes until the water is absorbed and the quinoa is fluffy. After cooking, remove the lid to let the steam escape and remove the pot from the element.
  2. While the quinoa is cooking, preheat the oven to 350°F (180°C) and line a very large baking sheet (or 2 medium baking sheets) with parchment paper. If using 2 baking sheets, position 2 oven racks near the centre of the oven.
  3. Stir the chia seeds, coconut oil (or olive oil, if using), and salt into the cooked quinoa until combined. Now add the remaining 3/4 cup water and stir again. It should look like a “soupy” quinoa mixture. Cool for 2 to 3 minutes.
  4. Spoon this mixture into a large food processor and process for about 30 seconds (allowing steam to escape) until the quinoa is 50% broken down. There should still be some texture to the dough, and it’ll look like a thick, sticky paste with bits of quinoa throughout.
  5. Scoop 1/4-cup mounds of dough onto the prepared baking sheet(s) several inches apart. You should have 9 mounds. Lightly oil your hands (to prevent sticking) and press down on each mound with the palm of your hand until the dough forms a small round shape, approximately 5 inches in diameter and no more than 1/8-inch thick. Shape the edges with your fingers so the circles are even. Grease your hands as needed to prevent sticking.
  6. Transfer the baking sheet(s) to the preheated oven and bake for 20 to 23 minutes until the edges are lightly firm to the touch. Using a spatula, carefully transfer each to a cooling rack where they’ll firm as they cool. Add your desired toppings (see headnote for ideas) and enjoy!
  7. Storing: You can refrigerate leftover flatbread in a sealed bag for 3 to 4 days or store in the freezer for up to 1 month. The uncooked dough also freezes and thaws beautifully.

Tips:

The 3-ingredient count does not include water or salt because I'm sneaky like that.

 

MAKE IT AHEAD: The uncooked dough can be refrigerated in a sealed container for a couple of days (maybe longer?) prior to baking. The chilled dough shapes easily (you won't need to grease your hands), but you may need a couple extra minutes bake time if working with chilled dough.

Such a great discussion on my last post!! I truly appreciate each and every one of you for your support and for sharing your own experiences. <3



from Oh She Glows https://ohsheglows.com/2018/08/27/3-ingredient-chia-and-quinoa-flatbread-vegan/
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Nutrition for seniors: 7 lifestyle strategies to stay strong, healthy, and independent longer.

Forgetting things, feeling incapable, grappling with loneliness, and maybe not enjoying daily life? Aging is inevitable, but these symptoms don’t have to be. Whether you’re noticing them in yourself, or coaching someone who is, here’s what you need to know about the importance of lifestyle and nutrition for seniors — plus 7 effective strategies to live not just longer, but better.

++++

When my grandfather’s health started to decline, a simple intervention transformed his ability to live independently.

I’ve been coaching nutrition for over 10 years, and teaching university nutrition courses for seven. I’ve seen thousands of people benefit tremendously from the health strategies I share with them.

But no transformation has been as dramatic or inspiring my grandfather’s.

A few years ago, in his early eighties, my grandfather began to forget things. He missed appointments and misplaced objects like his keys or reading glasses. His appetite decreased, and he started losing weight.

One day, he suffered a bad fall. He required hospitalization, and his confusion and disorientation worsened during his stay. It was a low point for my family.

A professional medical assessment determined that it was no longer safe for him to live independently at home. He got placed on a waiting list for a long-term care facility.

My grandpa’s diet had been poor for some time. I knew he was living mostly on canned soup, chocolate milk, and the occasional banana. Not nearly enough calories, and not a lot of nutrient-dense, whole foods.

I wondered what effect that was having on him.

So I did some detective work.

After running some blood tests, we discovered that my grandfather was very deficient in a range of B-vitamins, particularly vitamin B1, or thiamine.

The signs of thiamine deficiency?

Low appetite, fatigue, memory loss, and confusion.

I suspected that correcting these deficiencies might help my grandpa function better, so I put him on a high-quality seniors’ multivitamin, and recommended a few simple changes to his diet.

A week later, my grandfather was transformed.

His appetite increased, and he became clear-thinking and lucid. He was released from the hospital, and his medical team approved his ability to keep living independently.

My grandpa’s experience is proof of something many people aren’t aware of:

Simple nutrition and lifestyle changes can dramatically improve quality of life — even in older adults.

That’s why, in this article, we’ll explain what we know about optimal lifestyle and nutrition for seniors: how these habits affect aging; and how to implement healthy changes for yourself, clients, or loved ones.

++++

It’s not just the number of years you live; it’s how you live them.

Modern medicine can help us live longer, so what’s the point of eating the right foods and taking the right supplements?

Well,  we don’t want to just live longer. We want to live longer and live well.

Lifespan: 
How long you live

Healthspan: 
How well you live

When we talk about longevity, most of us don’t dream of living for a thousand years in a cryo-chamber hooked up to a bunch of wires that artificially maintain our basic functions.

In addition to a long lifespan, we also want a long healthspan — a high quality of life for as long as possible — a state that allows us to travel and enjoy our retirement, to run around with our grandchildren without aches and pains, and to generally enjoy life feeling good in our bodies, minds, and hearts.

Good nutrition and lifestyle habits are our best tools to improve healthspan.

And while these habits can have a major effect on healthspan if you start them young, making nutrition and lifestyle changes can make a difference even after you’ve noticed signs of aging.

Now, these changes aren’t going to turn you into an ageless bionic superhuman, but they can certainly help you age better and become more resilient.

Which parts of aging are under our control?

From the moment we’re born, our bodies begin to change. These changes continue throughout life.

Yes, change is inevitable…

…but how and when we age is highly influenced by our lifestyle.

Most of us have great bodies at 18 — slim, pain-free, resistant to illness and injury. By 68, we might groan about our soft midsection, our bum knee, or our high blood sugar.

We might call these changes “aging”. But much of what we call “aging” is actually very much an accumulation of lifestyle habits.

The soft midsection, the bum knee, the high blood sugar are often the result of:

  • a chronic sweet tooth;
  • a lifetime of following the “always finish your plate” rule — no matter how big the plate; and
  • lots of sitting, which allowed those knee-supporting muscles to atrophy.

Another 68-year-old who practiced habits like mindful eating, regular movement, strength training, and a nutritious diet might not see those symptoms appear until much later, or perhaps ever.

Let’s take an even deeper look…

Conditions that occur in the elderly

Some health issues occur almost exclusively in advanced age. While many factors contribute to these, lifestyle and nutrition habits can play a role in when, and to what degree, these issues manifest.

++

Arthritis

Arthritis is characterized by inflammation of the joints. Although there are many types of arthritis, the two most common forms are rheumatoid arthritis and osteoarthritis.

Rheumatoid arthritis is an autoimmune disorder in which the body’s immune system attacks the joint tissues. This results in pain, swelling, and redness.

Osteoarthritis occurs due to the chronic wear and tear of joints, resulting in pain that ranges from minor to debilitating. Risk factors include previous joint injury, obesity, and a sedentary lifestyle.

Because inflammation lies at the root of both types of arthritis, consuming a diet high in anti-inflammatory omega-3s and antioxidants may help support a healthy immune system response and moderate symptoms.

++

Alzheimer’s disease

Alzheimer’s disease is a chronic neurodegenerative condition. Brain cells, or neurons, get damaged, which reduces their ability to communicate. This results in memory problems, mood dysregulation, difficulties with language, and sometimes physical disability.

Although Alzheimer’s disease is not fully understood, we know that it tends to run in families, which hints at a genetic link.

Some researchers have suggested that Alzheimer’s could be called “Type 3 diabetes” because chronically elevated blood sugar (and insulin) seems to increase inflammation, as well as influence the size/development of the hippocampus (a brain structure essential to learning and memory).

In order to preserve brain health, take care of the body as a whole: Exercise regularly, consume a nutritious diet, manage blood sugar, and reduce or eliminate smoking and / or excessive alcohol consumption.

++

Cataracts

Cataracts occur when the lens of the eye gets clouded with clumps of protein or yellow-brown pigment.

Symptoms can include blurry vision, trouble seeing with bright lights, trouble seeing at night, and reduced ability to distinguish colors. In advanced cases, a person with cataracts may have trouble driving, reading, and recognizing faces. If left untreated, cataracts can even result in blindness.

Age increases the risk of cataracts, as does smoking, excessive unprotected sun exposure, heavy alcohol consumption, and diabetes.

Consuming a diet high in antioxidants (which often come from dark green, purple, and orange fruits and vegetables) provides nutrients that keep the eyes healthy.

In older age, good nutrition is more important than ever.

Older age brings with it special nutrition concerns and requirements.

In older age, energy needs decrease but nutrition needs increase.

In general, because of the physical and lifestyle changes that tend to go along with aging, the need for overall calories is decreased.

However, the need for nutrition, in the form of nutrient-dense, well-absorbed foods and targeted supplementation, is more important than ever.

Water

Dehydration risk is higher among older adults. This may be due to side effects from prescription medications, or a reduced sense of thirst (more pronounced in those with Alzheimer’s disease or those who have suffered a stroke).

Dehydration:

  • worsens constipation;
  • increases risk of bladder infection and kidney injury;
  • thickens mucus in lungs, aggravating  asthma or lung conditions; and
  • reduces mental performance and increases fatigue.

Older adults should consume 2-3 liters of liquids per day in the form of water (ideally), herbal teas, broths, or liquid-based foods like smoothies and soups. Adjust amounts as needed according to medication requirements, if applicable.

Use the below chart to assess hydration levels.

Note: Certain medications, B-vitamins can darken or change the color of urine.

Tip: To increase water consumption, leave written reminders around the house, or set a timer to go off every 1-2 hours during the day reminding you to drink water. For those with mobility issues (who have trouble getting up to drink) or tremors (who have trouble holding a glass steady), have caretakers make water easily accessible, and use appropriate drinking containers (e.g. cups with spill proof lids, or straws to help those with diminished strength or shaky hands).

Vitamin & Minerals

Studies show that people with a high intake of antioxidant vitamins (especially from nutrient-dense whole foods) generally have a lower risk of major chronic disease, such as heart attack or stroke.

While most vitamin and mineral needs increase with age due to poor absorption or interactions with medications, some needs decrease.

Vitamin A

Absorption of vitamin A increases with aging, so vitamin A (retinol) should be avoided in supplement form. In older individuals, getting vitamin A through foods is best.

Adults should aim to get about 2,000-2,500 IU of vitamin A per day, from retinol rich food sources like liver, dairy products, and fish. For carotenoids, the plant form of vitamin A, see recommendations below.

Vitamin B12

As we get older, we get less efficient at absorbing vitamin B12, which supports brain and nervous system health. Deficiency is confirmed via blood test. Symptoms include: fatigue, dizziness or loss of balance, and reduced mental function.

Adults need 2.4 mcg of B12 a day from food sources like eggs, dairy products, meat, fish, shellfish, poultry, and B12 fortified foods.

If supplementation is needed (which can be confirmed by a blood test), opt for B12 options that get absorbed directly into the bloodstream, like injections, or drops/lozenges that dissolve under the tongue. To correct a deficiency, supplement with 1,000 mcg a day until normal levels are restored.

Vitamin D

Vitamin D is involved in immune system, hormone, bone, and brain health. As we age, our synthesis of vitamin D from sun exposure declines. Especially in northern climates, vitamin D deficiency is extremely common. Moderate sun exposure and vitamin D supplements are recommended, as vitamin D does not occur naturally in high amounts in food.

Adults should take between 800 – 4000 IU of vitamin D a day, depending on the degree of deficiency. Because vitamin D is fat soluble, meaning it’s only absorbed in the presence of fat, take supplement with food that contains fat.

Carotenoids, vitamin C, and vitamin E

These vitamins have antioxidant properties and are important for keeping tissues healthy and free from disease. In particular, the lens of eye is easily oxidized, leading to macular degeneration and cataracts.

Especially in the case of vitamin E and beta-carotene, avoid supplements, as they have been shown in studies to be ineffective or even harmful, particularly for smokers and those at risk for heart disease. Therefore, it’s best to get these nutrients from food.

Carotenoids are rich in orange and yellow colored plants, like sweet potato, squash, and carrots, as well as dark leafy greens, such as spinach, beet greens, or kale.

Vitamin E can be found in nuts, seeds, nut butters, and wheat germ.

Vitamin C requirements can be easily obtained by consuming a variety of fresh (uncooked) fruits and vegetables every day.

Calcium

We need calcium to regulate heart rate and maintain bone mass, but absorption declines with age.

Men and women aged 50 and older should get 1200 mg of calcium per day. Prioritize calcium intake through whole food sources, such as dairy products, cooked greens, and calcium-fortified foods.

Iron

Iron deficiency can result in low energy, poor concentration, and dizziness. Iron status generally improves later in life, especially in women after menstruation.

However, iron deficiency is still possible, usually due to low food intake, chronic blood loss from ulcers or hemorrhoids, poor absorption, antacid use, or the use of certain medications.

Men and non-menstruating women should aim to get about 8 mg of iron per day, from red meats; organ meats; clams and oysters; beans and lentils; and cooked dark leafy greens.

If iron deficiency is confirmed, supplementation may be required.

Caution: Before taking an iron supplement, confirm via a blood test that iron is low. Iron taken in excess of requirements is toxic. If iron deficiency is confirmed, adults should take 10-30 mg of elemental iron 1-3 times a day, depending on the degree of deficiency.

Zinc

Zinc deficiency is common in older people and can depress appetite and blunt sense of taste, making eating less enjoyable. Many medications can worsen zinc deficiency.

Adults should try to get between 8-11 mg of zinc a day, from food sources such as oysters; mussels; meat; pumpkin seeds; and beans, peas, and lentils.

If diet is restricted or if a person is on medications that deplete zinc levels, supplementation may also be appropriate.

Tip: To make things easier, you don’t have to supplement each of these individually. Rather, look for a multivitamin-mineral supplement formulated specifically for seniors, which should exclude vitamin A. Choose liquid formulas if swallowing is difficult or if digestion is impaired.  

For help choosing products, third-party rating sites like Examine and Labdoor provide unbiased, evidence-based suggestions for the most effective supplements and brands.

Protein, Carbohydrates & Fats

Macronutrient needs, and the way our bodies metabolizes macronutrients, change as we get older. The ideal macronutrient balance for someone who is 25 may be different from the ideal balance for someone who is 75.

Protein

As we age, we may develop “anabolic resistance”, which is when protein synthesis decreases. In other words, we need more protein to do the same job.

Healthy older people should aim to get 
at least 1.0 to 1.2 grams of protein per kilogram of body weight per day. Malnourished or ill seniors should aim to get 
1.2 to 1.5 grams of protein per kilogram of body weight per day, or more with severe illness.

For a person who weighs 68kg (150lbs), that translates to about 80-100g of protein, or about 4-5 palm-sized servings of protein per day.

The only caution is in those with kidney problems. In those cases, consult with a doctor, Registered Dietician, or other certified nutrition professional, to determine appropriate amounts.

Choose proteins that are soft and easy to digest, such as stewed meats or poultry, soft cooked fish, well-cooked legumes, scrambled eggs, and good quality protein powders.

Carbohydrates

Good quality carbohydrates help meet energy needs and add fiber to the diet, which prevents constipation.

Aim to get about 25 grams of fiber a day from soft, easy to digest carbohydrates such as well-cooked whole grains and porridges, well-cooked legumes, well-cooked root vegetables, fruits, and powdered fibre supplements.

Fats

Fats play an important role in inflammation regulation.

Reduce or eliminate trans fats (which tend to be high in processed foods), and moderate saturated fats (like animal fats) and lesser quality omega-6 fats (like corn or soybean oil).

Encourage good quality omega-6 (like extra virgin olive oil and avocado) and omega-3 fats (from foods like sardines, mackerel, salmon, herring, anchovies, flax, chia, hemp seeds, and walnuts). Aim for about three servings of fat-rich foods per day, from a mix of quality sources.

Tip: Consume a colorful, balanced, whole foods diet. Prioritize nutrient-dense foods first, but don’t be militant about removing all treats; pleasure is important too!

Let’s take an even deeper look…

Evidence-based supplements* that help

There are lots of bottles and potions on the shelves claiming to reverse age, smooth wrinkles, erase pain, and promote longevity.

Many of these supplements are poorly researched and may be at best, a waste of money, and at worst, harmful to one’s health.

Here’s a list of evidence-based supplements that are particularly useful in the older years:

  • Multivitamin (senior’s formula with low or no vitamin A): Promotes general health; reduces the risk of illness and micronutrient deficiency.
  • Probiotics: Improves digestion and immunity.
  • Fiber: Reduces constipation and helps regulate blood sugar and cholesterol.
  • Vitamin D: Reduces risk of chronic disease, particularly osteoporosis and cancer.
  • Omega 3: Modulates inflammation and contributes to eye, skin, and brain health.
  • Protein & Creatine: Helps preserve lean tissue (muscle and bone mass); decreases frailty.
  • Digestive enzyme: Aids breakdown of food, easing digestion and enhancing absorption of nutrients.
  • Glucosamine: Preserves and builds healthy joint tissue; may reduce pain in osteoarthritis.

*Please note that supplements quality can vary greatly. Shop at stores you trust with high product turnover, and look for supplements that are free of artificial sweeteners, coloring, flavoring, and ingredients that you don’t recognize. Don’t be afraid to ask for recommendations from knowledgeable health store staff. Additionally, third-party rating sites like Examine and Labdoor provide unbiased, evidence-based suggestions for the most effective supplements and brands.

7 habits that can help you age well.

Luckily, we now have research on the specific factors that can help you live a healthy, enjoyable, meaningful life, longer.

In a variety of large-scale population studies, these seven lifestyle habits are consistently correlated with lower disease rates, better mood and well-being, and increased longevity.

The earlier you start, the better, but these habits can make a difference no matter your current age.

Practice these habits consistently, and transform the experience of aging.

1. Keep moving.

For relatively little cost or time (about 30 minutes a day), exercise is one of the most impactful things we can do for our health.

As we age, our metabolism declines and our bodies don’t use nutrients as well.

Exercise signals the body to:

  • use nutrients and balance blood sugar;
  • build and repair bone and muscle tissue; and
  • circulate blood, nutrients, and oxygen, including to the brain.

Regular exercise is correlated with lower rates of:

  • Alzheimer’s and dementia
  • Diabetes, cardiovascular disease, and obesity
  • Arthritis and bone fractures
  • Anxiety and depression
  • Fatigue
  • Overall mortality

Additionally, exercise improves mood and well-being. This is especially true if exercise is social, like walking with a friend or attending group classes.

Common challenges seniors face with moving

When muscles aren’t used, they atrophy: Moving around becomes harder, making it more likely that a person will continue being sedentary.

Also, embarking on an exercise program might sound intimidating and inaccessible: Whether due to pain, injury, illness, or just a history of being sedentary, it may be difficult or scary to begin an activity program.

Action steps that can help

  • Start with gentle activities. This reduces the risk of injury or heart attack. Opt for low impact activities, such as swimming, recumbent biking, or walking on grass or dirt rather than pavement. Even when mobility is reduced or compromised, exercise can be made accessible and can benefit health tremendously.
  • Find an activity that feels fun. And one that can be done consistently. This can include: gardening or yard work, walking, swimming, climbing stairs, yoga, tai chi, cleaning the house, or doing light weight circuits.
  • Keep things in perspective. Remember that “moderate to vigorous” is a subjective measure. What a 25-year-old personal trainer defines as “moderate to vigorous” may be very different from how an 85-year-old beginner exerciser defines it. The right level of activity should leave the exerciser feeling out of breath, but still able to hold a conversation.
  • Ease into exercise. About 30 minutes of moderate to vigorous activity per day is ideal, but benefits appear after only 10 minutes of movement per day! A good program will incorporate some endurance training (like walking fast), some weight bearing activities (like doing bicep curls with soup cans), and some balance training (like practicing standing on one foot, or doing yoga).

2. Eat healthy meals.

The foods we eat literally make up our bodies. If we are missing important nutrients, our bodies are more vulnerable to damage or illness.

Although all nutrients are important, two get are critical during the older years:

  • Protein is especially crucial because it helps to preserve valuable lean tissue (muscle and bone). Higher lean tissue reduces frailty, falls, and fractures, all of which are associated with poorer quality of life and earlier death.
  • Antioxidants are like the body’s defense team. Aging is partly due to an accumulation of daily attacks from free radicals from pollution, household chemicals, too much sun, or lifestyle habits like smoking, eating lots of processed foods, or excessive drinking.

Antioxidants protect our body from free radical damage, and slow down the aging process. With a regular supply of antioxidants through wholesome meals abundant in colorful plant foods, we’re less vulnerable to cataracts, arthritis, cardiovascular disease, cancer, and more.

Aim for five servings of vegetables and fruits a day — and choose a variety of colors! Different colors (red, purple, green, orange, etc.) often relate to different nutrient compounds, so the more colorful the “rainbow” you’re consuming, the more nutrients you’re getting.

Common challenges seniors face with eating healthy

Poor appetite can lower food intake and the enjoyment of food: This may be caused by medication side effects, illness, or nutrient deficiencies. If a person has frequent digestive upset, they may be (understandably) resistant to trying new foods or eating anything that has triggered them in the past.

The individual may have dentures or weak teeth: If dentures are ill-fitting (this can happen after extreme weight gain or loss) or teeth are weak, it can be difficult and painful to chew.

It might be harder to shop for or prepare food: Frequent obstacles include trouble walking, carrying groceries, or holding a knife steady due to shaky hands.

Energy or mood is low: Fatigue, anxiety, or depression can make it challenging to find motivation to prepare meals. Elderly living alone and eating in isolation are especially vulnerable.

Many older individuals no longer have an income: That means the highest quality foods may not be accessible to them.

Certain generations may carry strong ideas about nutrition: For example, some may habitually avoid fats, feel they must “clean the plate”, or believe in dessert after every meal, because that’s how they grew up eating.

Action steps that can help

  • Prioritize consumption of whole foods to increase nutrition. These include fruits and vegetables, legumes, meat, poultry, fish, dairy products, eggs, nuts, seeds, and whole grains.
  • Focus on soft, well-cooked, or pureed / blended foods. Try scrambled eggs, poached fish, mashed vegetables, avocado, yogurt, smoothies, and soups, which are easier to digest.
  • Try food supplements. Protein powders, green powders, fiber powders, and fish oil can be useful for increasing nutrition.
  • If budget allows, sign up for a grocery or meal delivery service. This can make food preparation much easier.
  • Choose quick and easy to prepare foods when grocery shopping. Opt for pre-made high quality soups, pre-cut fresh or frozen fruits and vegetables, or pre-cooked proteins.
  • Don’t forget pleasure. Look for ways to increase enjoyment while eating: Choose foods that appeal; set the table with nice linens, silverware, and flowers; eat slowly and savour food; and allow small treats if desired. A small bowl of hazelnut gelato after dinner a couple times a week makes life just a bit more delicious!

3. Achieve or maintain a healthy weight.

According to research, there is a BMI “sweet spot” for the elderly.

Seniors with a BMI between 25 and 32 have the lowest rates of mortality, and recover better from illness and infection.

Being overweight or underweight can pose a risk.

Too much body fat can be harmful. In particular, visceral fat around our internal organs is associated with higher inflammation, insulin resistance and high blood sugar, eye problems like cataracts or blindness, kidney damage, and cancer.

However, some fat can be protective. Having enough body fat helps a person recover better from wasting diseases like pneumonia, cancer, influenza, and digestive issues. Having some body fat is also correlated with a lowered risk of fracture during a fall.

Common challenges seniors face with finding a healthy weight

Elderly who are underweight may struggle to gain weight: This can be due to low appetite, which can be caused by medication side effects, digestion problems, or zinc deficiency (which reduces sense of taste and can make food taste metallic). Social isolation is also correlated with skipping meals and eating less nutritious meals.

Those who are overweight may struggle to lose weight: Again, medication side effects can contribute to weight gain. Sometimes, seniors are just eating like they did when they were younger — except now, they’re moving less and may have lost metabolically active tissue, like muscle, to use those calories.

The onset of retirement and the “empty nest” stage can change eating habits: More leisure time and less routine may mean eating frequently at restaurants, often accompanied by more alcoholic drinks.

Action steps that can help

If weight gain is needed:

  • Ensure protein requirements are getting met first. This macronutrient offers the biggest “return on investment” in terms of staying healthy and resilient as a senior.
  • Healthy fats are calorically dense and can easily increase calorie intake. Choose fats like extra virgin olive oil, coconut oil, avocado, nut butters, and full-fat dairy products like plain whole milk yogurt or aged hard cheeses.

If weight loss is needed:

  • Prioritize whole foods. These include fresh vegetables, lean proteins, and appropriate amounts of healthy fats and complex carbohydrates.

In all cases:

  • Avoid “diet rules” or forcing certain foods. If kale is unpalatable, take it off the table. If you want to have a cookie every now and then, enjoy that double chocolate chunk!

4. Get the right amount of sleep.

As we age, it’s normal to need less sleep, and to sleep less consistently. As a result, older people may have trouble falling or staying asleep, and/or may wake early.

However, at any age, adequate sleep is essential, and helps:

  • brain regeneration, improving memory and focus;
  • hormone and neurotransmitter regulation, keeping mood and appetite stable;
  • inflammation regulation, keeping the immune system healthy and balanced; and
  • recovery from stress, be it from emotional or physical sources.

In the older years, getting anywhere from 5 to 9 hours of sleep a day may be appropriate.


Sleeping enough helps keep us healthy, but sleeping too much can be a sign of illness.

If sleeping over 9 or 10 hours is becoming the norm, consult a physician. Excessive sleep can be a sign of nutrient deficiency (low iron and B12 can both cause fatigue), depression, infection, or serious illness.

Common challenges seniors face with getting the right amount of sleep

Changing sleep patterns throw people off: Although it’s normal to need less sleep in our older years, it may be difficult to adjust to a new sleep schedule.

Side effects from medication interrupt natural rhythms: Some medications may cause fatigue or wakefulness.

Worries about health, finances, or loved ones can also keep us up: If tossing and turning is chronic, get a full assessment of what’s preventing rest, including what’s weighing on the heart and mind.

Action steps that can help

  • Practice good sleep hygiene. Setting up a good night’s sleep doesn’t just happen at night. Turn down the lights and disengage from stimulating activities about an hour before bed. Make your bedroom as dark as possible, and keep it cool (around 67 F / 19 C).
  • Keep a regular sleep schedule. Try to go to bed and wake up at the same time every day. Avoid napping for more than an hour a day, or napping later in the day.
  • Create a comforting sleep routine. For example, have a bath, read some calming literature, or go for a slow walk outside.
  • Avoid spending time in bed while awake. If you can’t fall asleep within 15 minutes, leave the bed and do some restful activities, like reading or making a cup of tea; return to bed when you feel sleepy again.

Check out this article for more tips on getting a good night’s sleep.

5. Reduce or quit smoking.

To some it may be hard to believe, but many seniors grew up during a time when smoking was promoted as a healthy habit!

However, we now know smoking is undeniably linked to negative health outcomes — primarily lung diseases like asthma, emphysema, and lung cancer; and cardiovascular events like heart attack or stroke.

Smoking dramatically increases our exposure to free radicals, which increase inflammation, damage the arteries, and advance physiological age.

The good news is:

It’s never too late to quit and the body begins to regenerate immediately.

Common challenges seniors face with stopping smoking

Cigarettes are addictive and smoking is hard to quit: If this habit has been maintained for decades, a person may find it hard to imagine their life without smoking.

Older people may wonder, what’s the point of quitting now?: This is why it’s important to understand that, no matter what age smoking is ceased, health benefits can occur almost immediately.

Action steps that can help

  • Take it slow. Smoking is often used as a way to cope with stress. Therefore, rather than simply yanking out this behavior, you may have better luck gradually replacing it with more productive coping mechanisms. Incorporate supportive stress management practices like massage, spending time with friends, or engaging in a creative hobby, and use them to slowly phase cigarettes out.
  • Avoid shaming. Whether you’re trying to quit yourself or helping a client quit, don’t resort to shaming or judgement. It‘s common knowledge that smoking is linked to poor health; a person who smokes needs a sense of hope, not a lecture. The body can regenerate at any age! That’s why there’s still value in quitting, and the benefits can be linked to meaningful goals. For example, being able to go on a long, vigorous walk with a beloved pet while able to breathe freely and clearly.
  • Seek support. Individuals trying to quit may also find benefit in joining support groups, seeking counseling, or trying other medical interventions under the care of their physician.

6. Moderate or eliminate alcohol.

Wait a second — isn’t red wine supposed to promote longevity?!

The research on alcohol consumption — even moderate consumption — is mixed. Most experts suggest that if you don’t drink already, don’t start.

Excessive alcohol consumption is linked to health problems in almost every part of the body:

  • Heart: Arrhythmias; high blood pressure; heart disease; stroke
  • Brain: Sleep disruption; depression; neurological damage; epilepsy; dementia; alcoholism (particularly if it runs in the family)
  • Immune system: More prone to infection / illness / lowered immune response; cancer (mouth, throat, esophagus, liver, breast); increased inflammation / flare-ups of autoimmune disorders
  • Liver and kidneys: Fatty liver; alcoholic hepatitis; fibrosis / cirrhosis; liver cancer; kidney disease
  • Metabolism: Osteoporosis and bone fractures; anemia; pancreatitis; changes to fat metabolism; muscle damage; interference with some medications

The body can’t store alcohol, so must prioritize clearing it. As the liver metabolizes that scotch on the rocks, the side effect is that it may delay or neglect other tasks — like digesting, absorbing, and storing other nutrients like proteins, fats, carbohydrates, vitamins, and minerals.

We want to be careful not to overburden the liver, so it’s free to do all the other important jobs it needs to do.

Common challenges seniors face with alcohol moderation

Not knowing what moderate drinking looks like: Many people may be in the “heavy drinking” category without even realizing it.

According to the United States Dietary Guidelines Advisory Committee, “moderate drinking” means, on average:

  • Women: Up to seven drinks per week, with no more than three drinks on any single day.
  • Men: Up to 14 drinks per week, with no more than four drinks on any single day.

And just so it’s clear what a “drink” is, here’s a guide:

Increased leisure time may mean increased drinking: Going out to restaurants more often may mean having a nice Chardonnay more often — or maybe even the occasional 9-hole beer bash at the golf club!

Alcohol may be used as a coping mechanism: People may drink to blunt chronic pain, loneliness, or anxiety.

Action steps that can help

  • Replace alcoholic beverages. Try water, sparkling water, or vegetable juices instead.
  • Experiment with other stress-reducing activities. If you’re having more than 1 to 2 drinks per night, and you have trouble stopping, try reflecting on how you cope with life stress. Instead of judgement or lecturing, approach this habit with curiosity and compassion. Consider replacing drinking with spending time in nature, getting together with family, or playing with a pet.
  • Don’t go it alone. As with smoking, people trying to quit or reduce alcohol consumption may also find benefit in joining support groups, seeking additional counselling, or trying other medical interventions under the care of their physician.

7. Connect with others.

When people are surveyed about the most meaningful aspects of their lives, they list good marriages, close family relationships, rich friendships, and lively work relationships.

Often, it’s the presence of other people, to love and be loved by, that enhances our reason to live.

Elderly who live in isolation are also most at risk for physical and psychological problems. Living alone may mean that there is no one to help if you fall, no one to talk to about joys or sorrows, and no one to help prepare food. As a result, elderly living alone may be more prone to injury, loneliness, and malnourishment.

All of these factors reduce lifespan, and more importantly, quality of life.

Meaningful human interaction:

  • gives a sense of purpose;
  • decreases subjective age;
  • improves mental health; and
  • makes life more fun and joyful.

Prioritize and enable regular connection with family, friends, and community members.

Common challenges seniors face with social connection

As age increases, individuals are more likely to experience loss: You lose a chance to connect when you lose friends, family members, beloved pets, or a spouse (which is especially correlated with a sharp increase in mortality).

Living in a long-term care facility can be isolating: This can be especially difficult if social connections are not nurtured and enabled.

Eating in isolation is a red flag: When people eat alone, meals tend to be more repetitive, simple, and less nutritious.

Action steps that can help

  • Stay as independent as possible, but still highly connected. This enables both autonomy and support, which means experiencing plenty of meaning, richness, and joy in the later stages of life. Even if an individual has lost a loved one (or many), quality social connections are available and can be developed.
  • Prioritize social activities. Options include family potlucks, group fitness classes, bird watching meet-ups, live theater field trips with friends, or taking a course in a creative or intellectual endeavor with other like-minded peers.
  • Mix generations. Although the elderly may appreciate spending time with people of their own generation, younger generations can provide energy and newness to an elderly person’s life, and an elderly person can provide wisdom and perspective to a younger person’s life.

Reflect on your life, then take action.

My two sets of grandparents were very different.

One set had poor lifestyle habits, suffered from chronic disease, and died in their early seventies in a nursing home.

The other set stayed active, kept a vegetable garden that fed them many meals, and lived in a close community where they were able to help and be helped by neighbors and friends. This set lived well and independently on their farm into their mid-nineties.

When I think about my two sets of grandparents, I see the range of possibilities my genetics offer. Mostly, I see how powerfully lifestyle habits can affect quality of life.

There are lots of things we don’t have control over. But we do have control over many habits that have tremendous impact on our health and how we age.

I don’t aim for perfection, and don’t advocate anyone else does. But I do advocate for being proactive.

If you’re aging — and, ahem, that’s all of us — reflect on your family history, and your current habits. Consult the above list and focus on one thing to promote your healthspan. Practice that habit, and add more when and if you feel ready. All positive actions count, and no healthy step forward is too small.

If you’re a health professional, help your elderly clients or patients take action on these habits. Acknowledge the real-life constraints they have, but more importantly, highlight their strengths. The elderly have superpowers too — they made it here this far, after all!

And for everyone: You have today. What can you do to make the most of it?

What to do next:
Some tips from Precision Nutrition

If you’re elderly:

1. Simplify your life.

The later years are a great time to clarify what’s truly important.

It’s ok to let go of possessions, tasks, and even relationships that no longer bring you joy and meaning.

If you have the means, hire help! Get a trainer to help you move safely and regularly, a meal service to ensure your nutrition needs are being met, or a local youth to take care of minor house repairs and chores you no longer want to do.

This allows you to spend more time on the things you enjoy, hopefully with the people you really love spending time with.

2. Join a community.

Social interactions and good relationships give us purpose, joy, and connection. Connection with others is also linked to better physiological health.

Find like-minded people to connect with regularly, be it with classmates from a course you take, family, or just your neighbors down the street or down the hall.

And don’t be afraid to connect with the younger generation! If you’re not a grandparent by blood, you might be able to volunteer as one!

3. Embrace change.

Change is a constant.

Rather than resist it, learn to embrace it. Support whatever changes arise with compassion, openness, and resilience.

Many people find that developing a spiritual practice is nurturing during times of intense change.

This practice can be anything that supports you and brings you peace, whether it’s a daily walk in nature, regular time with a loved one to talk out hopes and fears, or a mindfulness practice like meditation or deep breathing.

4. Emphasize joy and meaning.

Do stuff you like!

Find ways to incorporate pleasure into your daily life.

Choose foods that you love and can savor. Get a massage or enjoy a special spa treatment. Read books that spark your curiosity and fill your heart with joy. Do something you’ve never tried but you’ve always wanted to do. Appreciate the beauty around you, whether it’s the light in a child’s face or the bright colors of your flower garden.

5. Give back

One of the best ways to feel good is to give to others.

As an older individual, you have a lifetime of perspective and wisdom that you can share with others.

Donate to charity, volunteer, or teach others something you’ve learned in your life. This could mean helping tutor adults in math at your local community centre, or teaching a younger family member how to make the famous family pierogi recipe.

Think of the legacy you want to share, and give it generously.

If you work with the elderly:

1. Do a full assessment of your clients’ health status, needs, wants, and situation.

Look at your client or patient holistically and in context.

Find out what and how they’re eating, what they do (if anything) for activity, what their living situation is like, what kind of support they have, where their mood and motivation is at, and what they do for fun.

If you don’t have access to a lab, work with an individual’s family doctor to get blood testing done to ensure that there aren’t any obvious nutritional deficiencies or abnormal blood markers.

Avoid “one-size-fits-all” prescriptions. There is no one “protocol for healthy seniors”. Just as in other stages of life, every elderly person is unique.

2. Focus on the positive and what can be done.

Working with the elderly may mean working with some limitations.

While these limitations should be respected, they shouldn’t be the focus.

Instead, focus on what a person is ready, willing, and able to do. Add habits that are simple and provide easy “wins” for your client, which can help restore confidence and optimism.

Focus on doing the basics, consistently and well, to add a sense of autonomy and to improve quality of life.

Habits that are high impact, yet simple include:

  • Eating protein at every meal; drinking enough water;
  • Increasing the consumption of colorful fruits and veggies; and
  • Adding 10-30 minutes of movement per day.

3. Treat the elderly with dignity and respect.

Like all clients, assume they are the expert.

Chances are, they’ve been on the earth much longer than you, and have made it pretty far on their own.

So don’t boss them around.

As a health professional, you are there to provide information and support. Offer guidance but also offer options. Make it clear that the reins are in your client’s hands.

4. Know your scope of practice.

Work with other health care providers if your client or patient is facing issues you are not trained to deal with.

When appropriate and with consent, connect with a person’s family doctor, or other health professionals on their team.

Working together, you can all help to best serve a person in their quest to live a long, meaningful, healthy life.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes — at any age — is an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 3rd, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

References

Click here to view the information sources referenced in this article.

The post Nutrition for seniors: 7 lifestyle strategies to stay strong, healthy, and independent longer. appeared first on Precision Nutrition.



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