Central Coast Home & Lifestyle Winter 2021

Central Coast Retirement Lifest yle

HIGH FIBRE FOODS to boost your metabolism and help constipation

Apples - keep the skin on to retain the full amount of fibre. Bananas - are a good source of potassium and one banana has around 3 grams of fibre. Black Beans - one cup of black beans has up to 30 grams of fibre. Broccoli - a good source of fibre. Eat your daily serving of vegetables with one cup of cooked broccoli. Cabbage - a great source of vitamin C and fibre, enjoy both red and green varieties. Carrots - well known for beta-carotene, also available in colours ranging from white, yellow, red and purple. Cauliflower - skip boiling and try roasting it or using it as the crust to your homemade pizza. Celery - perfect as a crunchy snack, celery is also delicious pureed into soup, or blended into a green juice. Corn - one cup has approximately 3.6 grams of fibre. Grapefruit - is high in vitamins and helps curb a salt craving. Kidney Beans - Red beans are rich in fibre with up to 20 grams in one cup of cooked beans. Lentils - A cup of cooked lentils has up to 16 grams of fibre. Lettuce - Keep calories in check with the help of lettuce. Oatmeal - Stock your pantry with whole grains like oatmeal. Oranges - are a satisfying and energizing snack. Peas - a great protein source, a good fibre option with 5 to 11 grams of fibre in each cup. Pineapple - one pineapple has up to 13 grams of fibre, making it an ideal option for infused water or high-fibre green drink. Rice - choose brown over white, which has double the amount of fibre. Spinach - Packed with nutrients and fibre, up to 7 grams in a half-cup. Sweet Potatoes - are rich in vitamins and have up to 4 grams of fibre in one small tuber.

Benefits of gardening for older people G ardening has many health and therapeutic benefits for older people, especially edible gardening. Garden spaces, tools and equipment can be modified or adapted to help reduce the physical stress associated with gardening for older people. Suggestions include: • using vertical planting to make garden beds accessible for planting and harvesting – try using wall and trellis spaces • r aising beds to enable people with physical restrictions to avoid bending and stooping • using retractable hanging baskets, wheelbarrows and containers on castors tomake suitable movable and elevated garden beds • finding adaptive tools and equipment – these are available from some hardware shops • using foam, tape and plastic tubing to modify existing tools for a better grip • using lightweight tools that are easier to handle • providing shade areas for working in summer months • having stable chairs and tables to use for comfortable gardening • making sure that there is a tap nearby or consider installing a drip feeder system for easy watering. Gardening is an enjoyable form of exercise, encourages use of all motor skills, improves endurance and strength, helps prevent diseases like osteoporosis, can provide nutritious, home- grown produce, reduces stress levels and promotes relaxation, improves wellbeing as a result of social interaction, provides stimulation and interest in nature and the outdoors and increases levels of physical activity and helps mobility and flexibility.