My wife is 86. She has lost a lot of weight. How do I get her weight back? Are there any super foods in terms of calorie count? Are there any additives, like whey powder, that can help her gain weight? She always says she can’t eat another bite! I give her Nutrament and ice cream to get some calories in her, but this is liquid. She has been given an appetite enhancing pill (Dronabinol 2.5 mg) but it has not shown any effect.
– John
Thanks for reaching out John. Glad that you are on top of her nutrition and have sought medical attention first. Certainly, there are very high calorie foods to incorporate I’ll address below. However, I must say in my experience with geriatric nutrition and long-term care residents, the body’s ability to process and assimilate the calories consumed is often the limiting factor. There may be impairments anywhere from gut digestion and absorption to cellular uptake and utilization.
You’re right to focus on solid foods as weight gain supplements should be given between meals not as a replacement. Nutrament by the way, is marketed as an energy drink for active persons and it’s half sugar1! [360 Cals, 10 g Fat, 47 g Sugar, 16 g Protein] If you’re trying to stay away from medical weight gain supplements, then a comparable 12 fl. oz. of Carnation Instant Breakfast High Protein2 would be more suitable (330 Cals, 9 g Fat, 18 g Sugar, 22 g Protein).
Cheese, avocado, fatty fish (salmon, trout, sardines, herring), full-fat yogurt, nut butters, olives and coconut (meat and milk, not the water) are the richest in calories. Incorporating eggs, beans, olive oil, potatoes and whole-grain starches will provide additional protein and energy. Meal and snack suggestions include: eggs benedict, pudding, nachos with guacamole, mashed potatoes, potatoes au gratin, pumpkin mousse, yogurt + fruit smoothies, shepherd’s pie, avocado on toast, peanut butter on crackers, bisques and chowders, olive tapenade with crostini, granola, and trail mix.
Several condiments can be used to supplement additional calories and protein, such as: syrups, gravies, cheese sauces, creams, spreads, butter, icing/frosting, honey, jelly/jam, pesto, tahini, hummus, and tamari. Use these to coat, cover, top and soak into the main foods (e.g. whipped cream and maple syrup on French toast). Additional food preparation tips are available from the Institute on Aging, the Dietitians of Canada, and the Cleveland Clinic.
Regarding medications2–4: Dronabinol has been available for three decades and is effective for stimulating appetite in the majority of elderly HIV and cancer patients who take it, although some don’t respond to it. The liquid solution form is showing promise over the capsule form for a quicker onset of action. For people experiencing loss of weight and lack of appetite in the absence of conditions like HIV or cancer, Megace is the drug typically prescribed, though it has limited effectiveness.
References:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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Welcome to the 34th episode of the Living Healthy podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we speak with Greg McMillan, Founder and Head Coach at McMillan Running and former National Trail Marathon Master’s Champion.
Having trained everyone from new runners to Olympians, Greg understands what it takes to run for the first time and what training looks like for those looking to up their game. Listen in to learn some things you may not know about running, to bust some misconceptions about its effects on your joints, and to hear a gross bug story from Andrew.
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
0:01
Introduction of Founder and Head Coach at McMillan Running, Greg McMillan, M.S
2:08
What Makes You So Passionate About Running?
2:34
What are Some Reasons to Add Running to Your Routine?
3:49
The Shared Experience Among Runners
6:07
What Would Help New Runners Get Started?
8:21
Is it Difficult to Get into Running in Baby Steps?
11:19
Is it Important to Find Out What Kind of Runner You Are?
13:42
Do You Need Special Shoes for Distance Running?
15:38
What is a Good Distance to Start with If You’re Training for a 5K?
16:33
Stride and Cadence to Increase Pace in Long Distance Running
17:35
Recommendations for Hydration Before and During a Run
19:02
If You’re Not Well Hydrated, Should You Avoid Running?
21:43
What are the Right Shoes for Sprinters?
22:30
Are Intervals the Right Way to Train for Sprinting?
23:19
What is a Good Starting Routine for Beginners?
24:17
What Is Running’s Physical Toll on Your Body?
25:09
Is Running Good for Losing Weight?
26:32
What is Good or Bad Running Form?
27:32
Can Music’s BPM Enhance Your Cadence?
30:58
Should You Stretch Before or After Running?
32:41
Myth Busting: Will Running Cause Your Skin to Sag Over Time?
36:36
Actionable Advice
39:00
Outro
41:19
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Growing up, I looked forward to making our own Italian dressing with a packet of zesty herb mix, oil and vinegar and shaking it up in a plastic-lidded glass cruet from Good Seasons. Easy enough for a kindergartener to do! Now, I still prefer the taste of my own dressings to the store-bought ones, either refrigerated or on the shelf.
Fresh is also healthier, not to mention cheaper. No chemical preservatives, artificial colors or flavors, excessive sodium or sugar. Make your own salad dressing so tasty, you’ll want to take it everywhere! …okay, so maybe just to restaurants and potlucks. Still, a custom dressing that only has in it what you want sounds good enough for every salad venue.
Creating your own basic blend takes little time and effort, even for beginners. Moving on to crafting more unique flavored dressings means following established recipes rather than trial-and-error. Here, we give you the rundown of what it takes to make a simple vinaigrette, with two additional dressing styles, plus tips for the best results.
Base Ingredients:
oil – extra virgin olive, avocado, flaxseed, grapeseed, safflower, soybean, etc. (coconut oil solidifies)
acid – vinegar (apple cider, red wine, white wine, balsamic, etc.) or lemon juice
sweet – agave syrup or honey
savory – garlic, onion, mustard or Worcestershire
spice – salt & pepper
Optional Ingredients: sesame oil, lime, orange juice, ginger, dried herbs (basil, dill, tarragon), buttermilk, grated Parmesan cheese, horseradish, avocado, cilantro, parsley, and so much more…
Equipment needed: measuring cup, measuring spoons, bowl, whisk, wide-mouth cruet, or sealed jar/bottle. Optional ingredients may require knife & cutting board or food processor.
Time needed: Just 5 minutes for a basic recipe with dried herbs, 10-15 minutes for those with 10+ ingredients or fresh herbs to chop.
Awesome 8-ingredient DIY Dressings
Staple Vinaigrette – best with spinach, arugula, or mesclun
1/3 cup extra virgin olive oil
1/4 cup red wine vinegar
1 tablespoon lemon juice
1 tablespoon agave syrup
1 tablespoon Dijon mustard
1 tablespoon finely chopped fresh basil
1 teaspoon minced garlic
pinch of salt & pepper, to taste
Creamy Ranch – best with iceberg, romaine or radicchio lettuce
1/3 cup buttermilk
1/2 cup nonfat sour cream or plain yogurt
1 tablespoon white wine vinegar
1 tablespoon finely chopped fresh parsley
1 teaspoon dried dill weed
1 teaspoon onion powder
1/2 teaspoon garlic powder
pinch of salt & cracked pepper, to taste
Vegan Green Goddess – best with leaf lettuce, endive or kale; also good on bowl meals
1 avocado
3 tablespoons extra virgin olive oil
3 tablespoons apple cider vinegar
1/4 cup water
3/4 cup packed fresh basil leaves
1/2 cup chopped green onion
1/4 cup chopped fresh parsley
2 garlic cloves
1 cup of dressing yields about eight 2-tablespoon servings.
For peak flavor, allow blends to sit at least 30 minutes for ingredients to meld.
Keep refrigerated in airtight container for up to 5 days.
Do’s and Don’ts
Don’t: Counteract tartness by adding more agave syrup or honey – it’s extra sugar.
Don’t: Over–season your dressing without tasting it first, as that could ruin the finished product.
Don’t: Pre-dress your leafy salad more than ½ hour before you’ll serve it or the oil (& vinegar) may wilt the delicate tender greens.
Don’t: Store mixed vinaigrette at room temperature as the oils can turn rancid over time.
Do: Enhance your salad with natural sweetness from cranberries, mandarin slices or strawberries.
Do: Add salt (up to 1/4 tsp.) and pepper (up to 1/8 tsp.) bit by bit until desired flavor is reached.
Do: Consider adding an emulsifier (like prepared mustard, honey, or tomato paste) to vinaigrettes, which helps keep oil from directly coating leaves.
Do: Refrigerate any unused dressing (all kinds) and allow to come to room temperature, then shake up before reuse.
Hi – Could you please give me your thoughts on Low Cholesterol Egg Substitutes (like egg beaters)? Are they better than regular eggs or should they be avoided because they are artificial? Thanks for your help.
– John E.
I’d usually say that the whole food is best. If you are following a saturated fat + cholesterol-restricted diet, then my recommendation would be to switch to egg whites. Two egg whites can be used to replace a whole egg.
If the appearance of what you’re cooking necessitates that golden yellow color of scrambled eggs, then a product like Egg Beaters® works because of the natural beta-carotene colorant. The binders (xanthan gum and guar gum) aren’t native to eggs, of course, but are natural ingredients.
Better’n Eggs® also includes the additive sodium hexametaphosphate, which I don’t believe is found in nature but is created by processing. So, either stick to egg whites and add turmeric for color or use a quality replacement occasionally.
Sources:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
