Elderly Nutrition

A London fashion magazine recently hailed being in your 80’s to be the new 20’s!  This year, a host of octogenarians have appeared on the catwalks of New York and as stylish cover girls.  Certainly, these days, no one gives you a passport to join the blue rinse brigade when you get your pension. 

But if you’re one of the 10 million people aged over 65 in the UK – or a carer or relative of an older person - listen up.  Research has found that a staggering 97 per cent of people aged 65 and over aren’t getting their recommended vitamin intake. 

So if you want to be fending off the paparazzi next year, or simply to stay in your prime for longer, here are the Mini Cooking Club’s top foodie tips for the older generation:

           

     1. Did you know the thirst mechanism declines as you get older?

This is the ability that tells you when to drink water and if you can’t feel thirsty, you probably won’t be getting enough liquids.  Dehydration can lead to falls and other complications in older people.  Make sure you’re getting 8 glasses of liquid a day, even if it does mean more annoying trips to the loo.

2. Did you know as you notch up another candle on your birthday cake, your bone density is reducing?

Another natural part of ageing means your bones become less dense.  So when an older person falls, a simple tumble might mean a trip to the hospital.  What can be done about it?  Eat more calcium – and this doesn’t just mean milk and cheese, but greens like broccoli and spinach or even brazil nuts.  Taking care of this tricky issue will stave off fractures in the future.

3. Did you know as you age, your immune system naturally declines?

Older people are more susceptible to infection and catching a nasty flu bug in winter.  But you can fight back.  Eating your five-a-day, and a good mix of protein, carbs and greens will stand you in good stead when those coughs and colds start flying around...

4. Did you know if you’re less active, your appetite will go down?

If you’re over 65, there’s probably no way that you’re getting the same exercise you got when you were 20 – no matter how many catwalk turns you get asked to do!  And eating like a mouse won’t get the right amount of nutrients into your diet, so stay active to keep your appetite up.  This will also help to keep you ‘regular’, another thorny problem common in older people.

5. Did you know if you’re not getting out as much, you’re not getting as much sunlight and vital Vitamin  D?

Older people are more likely to spend time indoors which means few get the Vitamin D they need to maintain bone and heart health.  So try to eat more oily fish, eggs and cereals or take a supplement to boost your intake of this key vitamin.

We think you’ll look better and feel better if you follow our foodie tips, whether you’re working that ‘silver fox’ look in Paris or in your local Tescos... Happy eating!

By Paula 

Illustrating Delights

We came across Alexandra Rolfe’s portfolio accidentally. What caught our eye was her scrumptious food illustrations. On her website www.alexandrarolfe.com, Rolfe displays an exquisite menu of desserts that jump out of the screen to entice you.

Based in Essex, Alexandra Rolfe has recently finished her Bachelors in Illustration from Middlesex University. We met Rolfe in central London to discuss her work and why she has decided to draw food.

Alexandra Rolfe was born and raised in Essex. As an only child she grew up in a creative household. Her parents run a carpentry business and her mother always had creative flair. Alexandra tells us that her mother has always loved to paint: she once painted her room with Alice in Wonderland as a backdrop.

Immersed in fantasy, Alexandra took her A-levels in Art and Design. She admits that living in a creative household and seeing her mother paint encouraged her to take this route. She decided to study illustration at University, a choice both her parents encouraged her to take.

Even though Alexandra admits to not being much of a cook, her food drawings create a visual escapade that not only tickles the eye, but also tickles your appetite. However, drawing sweet things is not just a coincidence. Rolfe openly confesses to having a sweet tooth - one of the main inspirations behind her sweet drawings.

Her food portfolio began with her most popular illustration entitled ‘Winter Warmers’. She started drawing these as she wanted to illustrate what she wanted to eat. She then went on to draw macaroons and did so because of their popularity.

People’s reactions to her food illustrations were that they were delicious stimulating their appetite. For Alexandra this was encouraging and this was the intention - she wants people to have a “bit of fun and a laugh” with her images.

Alexandra intends to start focusing more on food because she enjoys drawing it as a subject but she also finds it as an excuse to eat it.  She uses life models to draw all her illustrations, taking her three to four hours to finish. During that time, Alexandra always finds it hard not to eat the item before finishing the illustration.

Apart from finding it challenging to stop herself from eating her models, Rolfe admits that drawing food does have technical challenges. She explains that it can be challenging to get the colours right. She also explains that she takes a step-by-step approach to drawing in a way that is similar to cooking - you start one way and take methodical steps whilst instilling creativity in order to achieve a master piece.

Alexandra’s plans for the future are to continue developing her food and pet portfolio and also to expand her greeting card range. You can  purchase some of her work here:  www.alexandrarolfe.com

Follow on Twitter: @Alexandarolfe

By Yancy Jensen

Healthy Eating Can Really Cheer You Up

“One cannot think well, love well, and sleep well, if one has not dined well”. This quotation from Virginia Woolf ‘s A Room of One's Own seems to sum up what nowadays represents a widespread and commonsensical idea: the foods we eat can affect the overall way our body and mind operate, as well as the way we lead our lifestyle.

Healthy nutrition plays a crucial role in ensuring and maintaining a well and proper body functioning.  Food represents the main source of energy our body needs to work properly, to build new tissues and repair worn-out ones, as well as to regulate metabolism.

Eating the right foods and in the right proportions helps to optimize overall health and performance of both body and mind.

In fact, not only are certain kinds of food highly beneficial in preventing diseases such as diabetes, obesity and heart diseases, but they also have a positive impact on our mood and on the way our brain functions.

Some foods provide us with “good mood” nutrients, such as amino acids, vitamins and minerals necessary for the creation of the natural chemicals neurotransmitters , which convey messages between brain’s cells. The main neurotransmitters are serotonin and catecholamines, well known to play an important role in the brain's emotional center, boosting cheerful mood and increasing motivation, feelings, alertness and even creativity!

For instance, foods high in antioxidants, such as nuts, fish, broccoli, red fruits and vegetables and so on,  can help enhance and aid the “dialogue” between brain cells, their capabilities to exchange information  with each other.  They prevent the death of brain cells and encourage the generation of new ones, preserving the vitality of the brain. The result is a more stimulated cognitive functioning.

Finally, according to what experts at Psychology Today say,  we should “think color" when choosing what to eat, as “anything brightly colored is brain food, loaded with vitamins, minerals, and phytochemicals that maintain brain health and enhance mental performance."

So, if you feel like giving a fresh, dazzling and creative shape and looks to your dishes, try to choose different kinds of healthy colored food and  “put a rainbow on your plate”, whose nice appearance will also stimulate your sight in a positive and pleasant way.

By Erica Romano