Diet and fitness are high on many people’s to-do lists for January, especially now that the cheese and port have been devoured to the last drop. We were fortunate enough to speak with Beverley Jarvis, a well-known culinary instructor and author, about her new book, ‘Eat Well to Age Well,’ which will help us get the year off to a good start
Who doesn’t like a good cookbook? More so when the menu includes short and healthy meals (nothing takes more than 35 minutes from start to finish) that are intended for us to feel fitter and healthier as we age. It also includes a recipe for excellent sweet jacket potatoes with smoked mackerel and horseradish served with parsley, which may be found in this interview. The quotes about age collected by Reneturrek.com will give a better idea.
A need in the market for an instructive self-help/recipe book, created for those of us who would genuinely appreciate lengthening our “healthy life span,” i.e. the number of years in which we are able to enjoy ageing without encountering health issues, was identified by me around three years ago.” Our food truly does make us who we are, and this is never more true than when it comes to elderly people.”
What are your top three eating advice for staying healthy as you get older?
“Make a deliberate effort to boost your diet of whole grains, which may be found in wholemeal bread, pasta, and brown rice. Increase your diet of veggies and fruit on a daily basis, so boosting your intake of vitamins, minerals, and fibre.”
“In order to benefit your heart, replace hard fats such as butter, margarine, and lard with olive oil or rapeseed oil.”
“Reduce your intake of salt: Because processed foods account for 75% of the salt we eat, reduce your intake of salt at the table and in the kitchen by substituting fresh herbs and/or a squeeze of lemon juice instead.”
What popular diet ‘myths’ irritate you the most?
Carbohydrates are responsible for weight gain. Carbohydrates are classified into two types: those that release quickly, such as sugar, honey, and most refined meals (pastries, white bread, sauces), and those that release slowly, such as whole grains, vegetables, and fruit. While fast-releasing carbohydrates provide a quick burst of energy followed by a slump, slow-releasing carbohydrates provide more continuous energy and are therefore better in the long run.
Carbohydrate items such as bread and potatoes, as well as rice and pasta, are good sources of energy and nutrition. Simply switch to wholegrain kinds for optimal health, and keep carbohydrate intake low while protein intake is high, especially if you are managing your weight, for best results.
Fasting for extended periods of time can help you lose weight quickly! Fasting for extended periods of time is not healthy in any way. Consume modest, nutritious meals throughout the day, prepared using recipes from my book.
Remove useless calories from your diet, such as alcohol, cakes, cookies, and sugar, because they make digestion more difficult because they compress and become gluey in the digestive tract. White flour was used as wallpaper paste during World War 11 – imagine what that would be like in your stomach! These stimulants can create energy surges and slumps, which might leave you wanting more.”
For people suffering from arthritis, what nutrients do you recommend? “There is no such thing as a miracle diet that will cure arthritis, but following a healthy Mediterranean style diet that includes plenty of whole grain foods, colourful fruits and vegetables, and olive oil can help to reduce inflammation.” “I know this since I have osteoarthritis in my knee.”
High Blood Pressure: “Hypertension, often known as high blood pressure, affects one in every two adults over the age of 65 in the United Kingdom. Reduce your intake of salt and increase your intake of nutritious fruits and vegetables to help lessen the condition. Reduce your alcohol consumption as well as your weight by a few pounds!
Alzheimer’s disease: According to the Mayo Clinic, a good diet can delay the beginning of Alzheimer’s disease by 53 percent. Consume more vegetables, particularly leafy greens such as spinach, kale, cabbage, and broccoli, as well as other fruits and vegetables. “Reduce your diet of red meat, saturated fats, and refined sugar.” (As part of a nutritious and well-balanced diet…)
What advise would you provide to someone who is not comfortable in the kitchen, such as someone who has lost a spouse who used to handle the majority of the cooking
One of the most prevalent signs of sadness is the inability or unwillingness to prepare meals and consume them properly. Encourage those who have recently lost a loved one to prepare simple, healthy meals on days when they feel like cooking – or just putting something in the microwave. The notion of batch cooking is also a good one; for example, make a nutritious casserole dish or the curried lamb soup with broccoli from my book. Divide the mixture into sections and refrigerate or freeze the leftover portions, clearly labelled, for use at a later time.
Make excellent use of the eggs you have. Scrambled eggs over wholemeal bread is a filling and healthy lunch or dinner that is particularly quick and simple to prepare.”
“How would you persuade an elderly person to try new foods?” you might wonder.
Some older individuals may notice a reduction in their sense of smell and taste, therefore it is a good idea to spice up their meals and try something new every now and then. Fresh herbs may be added to vegetable meals just before serving to give them a healthful boost while also making them more visually appealing. Look through my cookbook — or any cookbook, for that matter – and choose a dish that aesthetically appeals to you the most. As a result, you will be more likely to include new items on your shopping list that you may not have previously considered.
Freshly chopped fennel added to a salad and golden skinned kiwi fruit are both high in nutrients and tasty, to boot.
When I turned 72 in June, I tried to maintain my fitness and health by doing the following:
Keeping a good view on life is essential; ask friends over for a cup of coffee and a talk, or join an organisation such as the U3A (University of the Third Age), which is expressly geared toward seniors. The U3A provides events and trips for those over the age of 55, many of which take place in members’ homes. Every day, make an effort to go for a stroll in the fresh air. Regular exercise will result in a rapid improvement in fitness levels. Do crossword puzzles and sudoku to pass the time.”
Could you give us a sneak peek at one of your simple recipes from your book?
Jacket potatoes with smoked mackerel, horseradish, and parsley are served with a sweet sauce.
Sweet potatoes are easy to prepare in the microwave and may be counted as one of your seven-a-day servings of vegetables.
In addition to being a healthy amount of fibre, this meal also delivers 6 percent of your daily carbohydrate requirements, 4 percent of your daily Vitamin C requirements, and 10 percent of your daily Vitamin B6 requirements.