Greetings JSL Residents,
This month, we are celebrating Healthy Aging Month. An annual observance every September designed to focus national attention on the positive aspects of growing older. As the season transitions into autumn, it is the perfect time to refresh our daily habits. Eating well isn’t about restriction — it is about fueling your body to keep you strong, active, and independent for as long as possible!
Four Simple, Science-Backed Ways to Pack in More Nutrition This Month
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Fill Half Your Plate with Produce: September is packed with fresh fall harvests like apples, sweet potatoes, and broccoli. Aim to fill half of your plate with fruits and vegetables at each meal to get essential vitamins and fiber that aid digestion.
- Split Your Protein Across the Day: Your body needs protein to keep your muscles strong and prevent dangerous falls. Instead of eating all your protein at dinner, enjoy a small amount at every meal, like an egg at breakfast or tuna at lunch.
- Pair Your Calcium with Vitamin D: Calcium protects your bones, but your body cannot absorb it alone. Ensure you get plenty of Vitamin D by choosing fortified cereals, milk, or eggs, and ask your doctor if a daily supplement is right for you.
- Drink Water Before You Feel Thirsty: Sense of thirst naturally weakens as you age, meaning your body can need fluids before you even realize it. Keep a water bottle or pitcher near you as a visual reminder to sip throughout the day, which helps prevent fatigue & dizziness.
Recipe of the Month: Apple Cinnamon Oatmeal
Ingredients
- 1 medium apple – chopped
- ¼ tsp cinnamon
- 1 ½ cups water
- ¾ cup rolled oats
- 2 Tbsp coconut oil
Suggested Toppings
- Maple syrup
- Walnuts/pecans
- Pumpkin seeds
Instructions
- In a small sauce pan on medium heat, add coconut oil. Once hot, add apples and sauté for about 5 minutes, until softened & fragrant.
- Add oats and sauté for about 2 minutes to gently toast them.
- Add water, and turn up the heat to bring to a boil. Mix in cinnamon. Once oatmeal is at a gentle boil, turn down heat and simmer for ~5 min, stirring frequently.
- Serve immediately with your favorite toppings.
Recipe Credit: TheWorkTop.com
Why Coconut Oil?
Coconut oil contains unique healthy fats called medium-chain triglycerides or MCTs. Unlike other fats, your body absorbs MCTs quickly and sends them straight to your liver, giving you an immediate boost of physical and mental energy.
It’s also rich in lauric acid, a natural compound that fights germs. When you eat it or apply it to your body, it helps kill harmful bacteria, viruses, & fungi.
While studies on coconut oil yield mixed results, most experts agree that in moderation, it can increase HDL levels, lower triglycerides, and boost energy! Plus it’s tasty and helps w/ satiety 🙂
Ideas for use: Blend into smoothies/oatmeal, sauté vegetables, spread on toast, or bake dairy-free desserts. It also serves as an excellent natural body moisturizer & makeup remover.
To select high-quality products, choose jars labeled “virgin” or “unrefined”, which retain the most nutrients and antioxidants. Also, opt for “coldpressed” extraction methods to ensure the oil was produced without chemical solvents or high heat.
Nutrition Classes
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This month’s class: this month we’ll discuss Protein, Protein, Protein! A closer look at understanding your needs, budget-friendly sources, and more.
Hechtman: Wednesday, September 23 @ 11AM
Oak Park: Thursday, September 24 @ 12:30PM (at Teitel)
Meer: Monday, September 28 @ 12PM
Snacks are provided, hope to see you there!
~ Elizabeth
By Elizabeth Freyre, RDN
EMAIL: efreyre@jslmi.org
PH: 248.234.2140
