When my mother was 90 years old she had just survived her first surgery and even attended her birthday party given by her granddaughter, Jessie. She sat up in a rocking chair and smiled at everybody, but as the party wore on she began to sink down in the chair and was not holding her head up well. She was never very strong again after that surgery and soon after, took to her bed. Her youngest son, who still lived at home, took very good care of her and was occasionally supported by sisters Jean and Frances. I was living in Florida at the time.

Today, more and more folks are surviving until 90, and even 100 and beyond. This can pose a problem for those who care for them. Many of us still maintain our own homes and take care of ourselves. Maintaining a good diet is probably the most important and most difficult thing for an aging person. When you get as old as 90, your energy sags and your ambition pretty much goes with it.

I have a wonderful group of friends who are both older and younger than me. We get together often and compare notes. We used to depend on TV dinners but have, for the most part, quit them for many reasons, including the salt content. Also, except for a few favorites such as stuffed peppers, they really aren't very good.

The first and most important thing you can do and really the easiest is to keep plenty of high-nutrition items on hand that take little or no preparation. Most fruits fit into this category. I especially enjoy strawberries, blueberries, oranges, peaches, avocados and bananas. Plain yogurt can be made very tasty with the addition of any of these fresh fruits. Don't buy the fruit-flavored yogurts because they contain too much sugar.

Vegetables such as tomatoes, carrots, celery and greens can be easy to prepare and very nutritious. Don't bother with lettuce. A head of lettuce contains very little nutrition and it won't keep very long. Cabbage is better. It keeps longer and contains more iron. The produce man at Publix told me that you don't have to buy the large bags of leafy greens if you can't use that much. They will sell you just as much as you want. One person cannot eat a large bag of greens before they become wilted and unappetizing.

If you help an elderly relative shop, you might suggest a rotisserie chicken when they are on sale. They are very tasty. A single chicken costs around $6 and will make four or five meals when served with potatoes, a vegetable and salad.

Eggs are very versatile. They can be prepared many ways for breakfast, lunch and dinner. When hard boiled, they are a great addition to a salad. They are rich in protein and many amino acids.

Lean ground beef is a good thing to keep in small packages in your freezer. You can make patties and freeze them separately or use it in spaghetti or chili of other 'easy to prepare' dishes.

Fish is a really convenient and easy-to-prepare protein. It used to be inexpensive but is no longer. When you buy it, be sure to ask the clerk to package it in single portions for your freezer. You can broil it or fry it. I like to prepare two portions, and use one and save the other one for another meal. It saves time and pans. You can reheat it in the microwave.

If you are fortunate enough to have a circle of friends who like to occasionally go out to dinner, you will find that as you get older, your appetite decreases. What is one meal to younger folks can make two meals for you. Ask the waitress to box what you don't eat, and take it home for a second meal. This makes going out to dinner a reasonable expense.

My friends and I give each other suggestions when we discover something new. We find most canned soups too salty both for our taste and for our good health. If you look you can sometimes find low-salt items. Fruits canned in water are good to keep on hand and even make a nice dessert. I also like canned vegetables, which some of my friends don't like. Always check the salt content. A regular-sized can of peas, corn or beans provides enough vegetables for three meals for me. I simply warm them up in the microwave while the rest of my meal is cooking.

If you have any questions or have some suggestions, just email me. I will be glad to answer you. I am certainly not an expert, but I have been living alone for many years and sometimes struggle for the energy to shop and prepare food.

Here's to your continued good health.

If you are a caregiver, I hope this helps you provide for your aging friend.

Oh, emergency! I am out of peanut butter. I have to go to the store!

Nina Gilfert is a columnist for the Daily Commercial. Email her at gilfertnina@yahoo.com.

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From the porch steps: To age well, maintain a good diet - Daily Commercial

Photo: Michael Wyke, Freelance

Some of the dietary supplements Nicholas Chrysanthou takes to deal with his over 80 food allergies, on the kitchen counter of his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Some of the dietary supplements Nicholas Chrysanthou takes to deal with his over 80 food allergies, on the kitchen counter of his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nicholas Chrysanthou has over 80 food allergies, and shows a food allergy screen at his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nicholas Chrysanthou has over 80 food allergies, and shows a food allergy screen at his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nicholas Chrysanthou has over 80 food allergies. He holds his food allergy screen at his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nicholas Chrysanthou has over 80 food allergies. He holds his food allergy screen at his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Crysanthou's allergy report reveals he is allergic to peaches, peanuts and 80 other foods.

Crysanthou's allergy report reveals he is allergic to peaches, peanuts and 80 other foods.

Nicholas Chrysanthou with the myriad of dietary supplements he takes to deal with his over 80 food allergies in the kitchen of his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nicholas Chrysanthou with the myriad of dietary supplements he takes to deal with his over 80 food allergies in the kitchen of his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nicholas Chrysanthou with the myriad of dietary supplements he takes to deal with his over 80 food allergies in the kitchen of his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nicholas Chrysanthou with the myriad of dietary supplements he takes to deal with his over 80 food allergies in the kitchen of his home in Houston, TX, June 28, 2017. (Michael Wyke / For the Chronicle)

Nick Crysanthou has started a fruit and vegetable garden in the backyard of his Houston home to help him cope with his many food allergies.

Nick Crysanthou has started a fruit and vegetable garden in the backyard of his Houston home to help him cope with his many food allergies.

Justin Musgraves, left, and Nick Ellis, kayak on Buffalo Bayou during a photo shoot Friday, April 8, 2016, in Houston. ( Jon Shapley / Houston Chronicle )

Justin Musgraves, left, and Nick Ellis, kayak on Buffalo Bayou during a photo shoot Friday, April 8, 2016, in Houston. ( Jon Shapley / Houston Chronicle )

Houston man with 84 food allergies takes control of his diet

Nick Crysanthou has spent much of his life battling food. As a kid, he wanted to chug mini cartons of chocolate milk with his friends. But they always made him feel ill.

"My mom would tell me, 'Stop doing that. You have a milk allergy,'" says Crysanthou, who is 28.

Back then - in middle school - milk and peanuts were his only big concerns. But when he was diagnosed with Crohn's Disease at age 15, he learned that his digestive system was extra fragile, and that he could experience excruciating flare-ups at any time.

He tried to control it, but the flare-ups worsened shortly after his wedding three years ago. He found himself in and out of the hospital, sometimes for a week at a time. He lost his job, and had to go on disability.

He continued searching for answers. And in December, he found them - 84 to be exact.

That's how many allergies he reportedly has, according to his most recent test results.

"I think over time, I developed more allergies," he says from his Houston home. "Initially, I probably started off with just a few. Maybe the peaches, or the more serious ones, like the peanuts and the almonds. And I think over time, I started to add more allergies."

He pauses, then cracks a joke: "Just to see what it would be like, I guess."

To read this article in one of Houston's most-spoken languages, click on the button below.

He laughs. But he knows it isn't funny. With a list of 84 no-go ingredients, there are only a few things he can safely ingest. Mostly, he's turned to fruit-and-vegetable smoothies, stocked with supplements to make sure he's getting the nutrients his body needs. Some nights, he'll eat salmon. But for the most part, he sips on a smoothie while his wife and two young sons eat a separate dinner.

His wife, Sasha, doesn't mince words about how this affects their family life.

"It's stressful," she says. "But researching all these things, it's like a lifelong thing, and you have to adjust to it - in case our kids have it, too."

And with a genetic link in many food allergies, his kids are more likely to have dietary restrictions in their future than children whose parents don't have allergies.

It seems as though food allergies are becoming more common across America as a whole.

"Certainly surveys throughout the country have shown an increasing prevalence of food allergies over the past many years," says Eric Sandberg, a doctor at the Kelsey-Seybold clinic, who specializes in allergy and immunology.

But there's a catch. While surveys report larger numbers of people suffering with allergies, Sandberg says, "scientific surveys have been unable to confirm a lot of this increase."

There is one area where scientists are in agreements that there's been a massive increase. "Most people believe that in the last 20 years, peanut allergies have probably tripled in frequency," Sandberg says.

These days between 1 to 2 percent of American children have a peanut allergy, up from less than 1 percent 20 years ago, he says. It's still a small share of the American public, but scientists are unsure how to battle the allergy. For Crysanthou, living with allergies has forced him to be conscious of what he's ingesting at any given moment.

"My initial reaction when I found out about all these allergies was, 'Oh my goodness! All these years, I've been eating this stuff and it's been contributing to the disease I already have,'" he says. "So I had to adjust my thought process to accommodate a lifestyle change. I've added positive behaviors."

Now, he's begun growing some of his own food in a fledgling backyard garden. There are tomatoes and oranges. Blackberries and limes. When the bounty grows, his harvests will provide him with food. But in the meantime, they're a stepping stone to peace of mind.

"Watching things grow, I think, is probably the number one thing," he says as he kneels near his scrappy little orange tree. "You have kids, your relationship with your wife, plants. And watching these things grow and develop is what has helped focus and center me on a good path."

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Houston man with 84 food allergies takes control of his diet - Houston Chronicle

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LIMA Employers in the greater West Central Ohio region will collect $33 million in rebates from the Ohio Bureau of Workers Compensation in checks that will be mailed beginning next week.

BWC Administrator/CEO Sarah Morrison, in Lima to present a ceremonial check to local business leaders, said employers are free to spend their rebates as they wish, but she hopes they will consider investing in workplace safety.

We work with employers all over Ohio to prevent injuries and illness in the workplace, and they will tell you that investing in safety is a wise business decision, said Morrison, speaking at a press conference at the Lima/Allen County Chamber of Commerce. Safe workplaces mean fewer injuries, fewer medical claims and a stable workforce, all of which leads to a healthy bottom line for a business.

Morrison was joined by chamber President/CEO Jed Metzger and Tony Daley of Limas Spallinger Millwright Services Inc. Metzger and Daley accepted the check on behalf of employers in the entire region, which includes Allen, Auglaize, Shelby, Hancock, Putnam, and Van Wert counties.

Ohio Gov. John Kasich proposed the rebate in March. Its the third such rebate in the last four years, made possible by an improving safety climate, prudent fiscal management and strong investment returns. The plan to distribute rebates to more than 200,000 Ohio employers during the month of July was approved by BWCs Board of Directors in April. Visitbwc.ohio.govfor more details and eligibility requirements.

The plan also includes a $44 million investment innew health and safety initiativesto promote a healthy workforce and a culture of safety in every Ohio workplace. This includes a new wellness program for small employers, funding for programs to help firefighters and those who work with children and adults with disabilities, and an education campaign to address common injuries at work and in the home.

A healthy economy depends on a strong and healthy workforce, Morrison continued. And when the economy is healthy, we all benefit.

Rebate checks will be mailed in phases starting July 10.

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Propecia hair products - Propecia safe or not - Van Wert independent

Submitted information

LIMA Employers in the greater West Central Ohio region will collect $33 million in rebates from the Ohio Bureau of Workers Compensation in checks that will be mailed beginning next week.

BWC Administrator/CEO Sarah Morrison, in Lima to present a ceremonial check to local business leaders, said employers are free to spend their rebates as they wish, but she hopes they will consider investing in workplace safety.

We work with employers all over Ohio to prevent injuries and illness in the workplace, and they will tell you that investing in safety is a wise business decision, said Morrison, speaking at a press conference at the Lima/Allen County Chamber of Commerce. Safe workplaces mean fewer injuries, fewer medical claims and a stable workforce, all of which leads to a healthy bottom line for a business.

Morrison was joined by chamber President/CEO Jed Metzger and Tony Daley of Limas Spallinger Millwright Services Inc. Metzger and Daley accepted the check on behalf of employers in the entire region, which includes Allen, Auglaize, Shelby, Hancock, Putnam, and Van Wert counties.

Ohio Gov. John Kasich proposed the rebate in March. Its the third such rebate in the last four years, made possible by an improving safety climate, prudent fiscal management and strong investment returns. The plan to distribute rebates to more than 200,000 Ohio employers during the month of July was approved by BWCs Board of Directors in April. Visitbwc.ohio.govfor more details and eligibility requirements.

The plan also includes a $44 million investment innew health and safety initiativesto promote a healthy workforce and a culture of safety in every Ohio workplace. This includes a new wellness program for small employers, funding for programs to help firefighters and those who work with children and adults with disabilities, and an education campaign to address common injuries at work and in the home.

A healthy economy depends on a strong and healthy workforce, Morrison continued. And when the economy is healthy, we all benefit.

Rebate checks will be mailed in phases starting July 10.

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Combivent nebulizer administration - Combivent 103-18 mcg act - Van Wert independent

Whats the secret to fresh, tasty produce that basically grows itself? A steady supply of fish poop, according to Aquapioneers. The brand's aquaponics kits recycle the natural waste from fish tanks into fertilizer for indoor gardens. And unlike some other home growing systems, these tanks are cheap and easy to assemble.

The Aquapioneers Ecosystem is intended to be an open-source digital file available online, Fast Company reports. Anyone can download the design and take the data to their local maker lab for printing. Once the plywood frame has been put together, it's ready to hold a standard-sized home aquarium.

The fish in the tank and the plants in the garden above them rely on one another to flourish. The fish produce waste, microorganisms in the water convert the waste to fertilizer, and the plants drink up the fertilizer, cleaning the tank in the process. Think about itfish and plants can harmoniously coexist in the same ecosystem, the Aquapioneers website reads. So why not put those fish to good use?

The system yields produce faster than a traditional soil garden while using less water. Plants are nourished by a low-energy LED light, which means they can grow in the corner of a kitchen until theyre ready for harvest.

Home gardeners wont be able to live on an aquaponics diet alone: The kit is best suited for growing herbs, greens, and strawberries. But for people looking to learn more about where their food comes from, the product is a great introduction to personal agriculture.

To reserve a digital download of the design, you can donate to Aquapioneers crowdfunding campaign today. The plans will be made available on an open-source basis at the campaign's conclusion.

[h/t Fast Company]

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Can You Make a Sandwich That Will Last for a Year? - Mental Floss

Pledging to a weight loss plan isnt the easiest thing to do, but its made even harder when the plan doesnt work. Trendy diets promoted by celebrities may seem like a good solution, but experts warn that those diets are difficult to sustain (not to mention were not privy to all the extra training and meal planning that their charmed lives afford).

You have to start with a mind shift that eating healthy and daily motion is non-negotiable, says Kathleen Trotter, Toronto-based fitness expert and author of Finding Your Fit.

Part of that shift also involves having the correct information about weight loss and fitness.

READ MORE: Weight loss and fitness trends to expect in 2017

For starters, weight loss is 90 per cent diet and 10 per cent activity, says Calgary-based registered dietitian Jessica Tong. You cant outrun your plate. What you put into your body is what counts.

The experts share some of their top tips for weight loss that will produce actual results and are actually sustainable.

Mindful eating is half the battle, Trotter says. And not just because you could be unaware of how much junk food youre eating in a day, it applies to healthy foods too.

Almonds are healthy, but if youre eating 10 handfuls every day, thats going to lead to weight gain, she says. Thats why she advises against noshing while youre cooking or keeping a jar of snacks on your desk.

But the real first line of defence is keeping a food journal.

Until you know what youre doing wrong and what youre eating, you cant fix it. But when you do know, you can make tweaks that will give you results.

Its a clich as old as time: breakfast is the most important meal of the day. But its true.

Breakfast sets the foundation for the rest of the day, Tong says. It helps to control your hunger hormones and curbs cravings. People who skip breakfast will set themselves up for hunger that will build throughout the day and culminate in making poor food decisions later on. Then you fall into a cycle of saying, well, theres no point in eating healthy today, Ill just start tomorrow.'

Adequate amounts of protein are important, but so are the right types.

Cheese and almonds contain protein, but the percentage isnt that high and youre getting other things like fats and lots of calories, Tong says.

WATCH BELOW: Healthy eating tips

Egg whites, lean meats and fish are protein-dense foods that arent high in fat. While Tong recognizes the importance of natural sources of fat in your diet, she says that consuming a lot of it (like on plans like the Paleo diet) can lead to negative repercussions like high cholesterol levels.

Ever since the Atkins diet swept North America, weve been vilifying carbohydrates and now it has extended to all foods containing gluten.

Its not carbs or gluten that are the problem, its the excess consumption of them, Tong says.

She says that disrupts the macronutrient balance we should be striving for the even consumption of carbs, protein and fats and leads to weight gain. Its not the carbs themselves.

Look for healthy sources like fruits and vegetables, nuts and seeds, and beans and legumes.

Eat more of them, Trotter says. And drink more water.

These are obvious things that when you say them to people they always respond, oh, I know, but they dont do it. Drink more water and eat more vegetables at every single meal.

READ MORE: Healthy vegetable chips arent always healthy. Heres why

It doesnt have to be a kale salad, either. Tong says if youre drawn to the starchier vegetables, like butternut squash, carrots or peas, incorporate them in your diet. This will create a habit around eating vegetables on a regular basis. Even if you never graduate to eating kale, youll be inclined to branch out and incorporate a wider variety of vegetables.

Its no secret that booze is loaded with sugar and calories, which is probably why it tastes so good, but thats also why it leads to weight gain. Because it gets digested and absorbed very quickly while not providing any satiety, its easy to overdo it.

Even if you go from two glasses of wine per day to just one and you dont change anything else in your diet or fitness routine, it will equate to a 10-pound weight loss in one year, Tong says.

The good thing is, youll still get a drink every day.

Although nutrition experts have been telling us for years that calorie counting isnt the golden rule of weight management, that doesnt mean you should ignore them altogether.

Exceeding your caloric intake by 150 calories one or two days isnt going to derail your weight loss efforts, but consistently consuming an excess of 150 calories per day will amount to a 15-pound weight gain in one year, Tong says.

Those extra calories can look like a three-quarter cup of rice, one-and-a-half glasses of wine or a heaping tablespoon of peanut butter.

The next time you find yourself craving a piece of cake or some potato chips, pause, Trotter says.

Make yourself do something else for 15 minutes, because if youre occupied, you wont mindlessly eat, she says. If youre at a party, go talk to someone or drink a glass of water. You want to disconnect from your food trigger.

READ MORE: Can two weeks of clean eating make you healthier?

Then if youve waited the 15 minutes and still want that cake, go ahead and have a small portion. At that point, youve considered the pros and cons of eating it, and youll likely make a wise decision about how much you need to satisfy your craving.

Motivation is created, its not found. Once youve shifted your perspective and you know you want to get fit, commit to moving every day, Trotter says.

And when it comes to working out, the biggest obstacle is often just starting. Trotter tells her clients to force themselves to do the activity, whether its running or riding a bike or doing yoga, and tell yourself youll just do 10 minutes.After 10 minutes, its highly unlikely that youll stop, because youre already doing it and you probably feel good about it.

She also advises getting a fitness buddy to work out with you at the gym or even just to walk with you after dinner.

Youre way more likely to do something if someone is waiting for you, and itll make it much more fun.

2017Global News, a division of Corus Entertainment Inc.

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9 weight loss tips that actually work - Globalnews.ca

Verily

'Cheat Days' WorkBut You Might Be Doing Them Wrong Verily Most people end up throwing up their hands and giving up or stuck in an endless cycle of diet fads. In the wake of restrictive dieting, the idea of the "cheat day" has emerged. You eat really well all week, work out just as you shouldand then reward ...

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'Cheat Days' WorkBut You Might Be Doing Them Wrong - Verily