Seniors Need These Breakfast Foods

 Nadene Goldfoot                                          

I'm almost 92 years old and find that a lot of seniors in assisted living situations are passing up important foods.  

First thing in the morning I look for an orange slice.  Why? A single orange segment (about 10 to 15 grams) contains roughly 6 calories. A standard medium orange has about 10 to 12 segments and contains roughly 62 to 73 calories in total, along with 2.8 grams of dietary fiber and 92% of your daily Vitamin C. An orange slice provides seniors with a concentrated, easily digestible boost of hydration or (water in the cells with some acid that is great for making a younger-looking skin), dietary fiber meaning helping you poop regularly, and Vitamin C. This (C) Vitamin C is an essential nutrient that your body cannot make itself. It acts as a powerful antioxidant to protect your cells, builds collagen for healthy skin and blood vessels, and helps your immune system and iron absorption. 

Collagen is the most abundant protein in your body, acting as a primary building block for your skin, muscles, bones, tendons, and ligaments. While your body naturally produces it from amino acids, collagen production declines with age, prompting many to use supplements and lifestyle changes to support skin elasticity or looking like younger skin.

These nutrients directly combat common age-related challenges by supporting joint mobility (knees, elbows, ankles) , regulating blood sugar (diabetics, pay attention) , and protecting eye (seeing)  and cardiovascular (your heart) health. If you don't get one at breakfast, look for one at your noon meal.  No one else can touch your slice if you don't eat it.  The garbage can will get it, and that's a waste. 

Why is oatmeal good for us?  Oatmeal is an ideal superfood for seniors because it actively fights age-related health issues. For senior women, a standard, healthy oatmeal serving is ½ cup of dry oats (yielding about 1 cup when cooked). This portion provides the ideal balance of fiber, protein, and nutrients without overwhelming a sensitive digestive system or causing an unhealthy spike in blood sugar. Oh, oh, I've been only eating 1/2 C each morning.  One cup of cooked oatmeal (made with just water and rolled oats) contains approximately 145 to 166 calories. This serving generally consists of about 25–28 grams of carbohydrates, 4–5 grams of fiber, and around 5–6 grams of protein. Keep in mind that these numbers can change depending on the preparation and any additions:

It is packed with beta-glucan (a cholesterol-lowering fiber) (Cholesterol is a waxy, fat-like substance that your body uses to build cells, make vitamins, and produce hormones. It becomes "bad" when there is too much of the low-density lipoprotein (LDL) type in your blood, which builds up as plaque in your arteries, narrowing them and increasing your risk of heart attacks and strokes., regulates blood sugar to prevent diabetes risks, and acts as a prebiotic (Prebiotics are types of dietary fiber that the human body cannot digest. Instead, they act as food for the beneficial bacteria (probiotics) in your gut, helping them grow and thrive. As these good bacteria "eat" prebiotics, they produce beneficial by-products like short-chain fatty acids that improve digestion, support your immune system, and regulate inflammation) .to maintain a healthy, regular digestive tract. 

Seniors need protein 3 times a day.  Senior women should aim for 1.0 to 1.2 grams of protein per kilogram of body weight daily (about 0.45 to 0.55 grams per pound). For an average 150-pound woman, this equates to roughly 68 to 82 grams or 2.89 ounces of protein per day, or at least 1 ounce of protein 3 times a day. This is slightly higher than standard adult guidelines to help counteract age-related muscle loss.To me, that's not much at all.  A T Bone steak would go down nicely but we won't see that.  Protein is in eggs and bacon.  Just watch the calories.  

Eggs:  offer senior women highly bioavailable, easily digestible protein and essential nutrients that actively combat muscle loss, preserve vision, and support brain health. A standard large egg contains about 72 to 78 calories. The exact count depends on the size of the egg and whether it is raw, boiled, or fried.Here is the calorie breakdown by raw egg size: Small (38g): ~54 calories which we are getting; Medium (44g): ~63 calories; Large (50g): ~72 calories. They serve as a cost-effective, nutrient-dense dietary staple to meet the specific physical needs of aging. Combating Muscle Loss (Sarcopenia): A large egg contains 6 grams of high-quality protein with all 9 essential amino acids. This aids older women in maintaining muscle mass and physical strength.Protecting Vision: Egg yolks are rich in two antioxidants, lutein and zeaxanthin, which help defend the eyes against age-related macular degeneration and cataracts. Supporting Brain Health: Eggs are one of the best sources of choline, a vital nutrient used to make neurotransmitters that help preserve memory and stave off cognitive decline. Strengthening Bones: Egg yolks are a natural food source of Vitamin D, which is critical for calcium absorption and protecting against osteoporosis (bone loss). 

Bacon and sausages: A protein source, BUT... For senior women, regular consumption of processed meats like bacon and sausages is associated with an elevated risk of specific health issues. Research links these meats to a higher risk of colorectal and breast cancer, cardiovascular strain, and accelerated cognitive decline. 

Dementia and Cognitive Decline: Eating two servings a week of processed red meat (like bacon or sausage) has been linked to a 14% higher risk of dementia. Heart Disease: High levels of sodium and saturated fats in these meats can spike blood pressure, increase cholesterol, and raise the risk of heart attack and stroke. Breast Cancer: Studies have found that middle-aged and older women who frequently eat processed meats have an approximately 15% to 20% increased risk of developing breast cancer compared to those who avoid them. Colorectal Cancer: The World Health Organization classifies processed meats as Group 1 carcinogens, and regular consumption is strongly linked to bowel and colon cancer.

Maintaining weight in senior women generally involves consuming a balanced number of calories, which can vary based on activity level. Daily caloric needs for seniors often range from around 1,600 to 2,200 calories per day. 

1. General Daily Caloric Ranges

• Sedentary lifestyle: Approximately 1,600 calories per day- most of us who are immobile, or depending on walker, wheelchair
• Moderately active: Approximately 1,800 calories per day

Portland Receiving People From Somalia

 Nadene Goldfoot                                             

Below Sudan is Ethiopia and the point into the sea is Somalia and Somaliland.

I just met a man from Somalia.  That was a surprise;  I've known people from Kenya and Ethiopia but not from Somalia.  

The primary reason Somali people have immigrated to the USA, including Portland, is to escape decades of protracted civil war, political instability, and severe climate-related crises (such as droughts and floods) in their home country. The massive displacement wave began in the early 1990s following the collapse of the central government and the rise of extremist groups like al-Shabaab.  

Resettlement Agencies: Non-profit resettlement organizations, including Lutheran and Catholic Charities, historically helped thousands of international refugees settle in the Portland metropolitan area.  Many Somali families initially relocated to Portland from other initial U.S. destinations in search of better community support systems, improved air quality for health conditions like asthma, and access to established community advocates like the Somali American Council of Oregon. 

                                 The Big Picture of Africa

Today, the Somali community in Oregon represents roughly 12,000 to 15,000 individuals, many of whom are naturalized U.S. citizens. However, the population has faced heightened tension and anxiety. Political rhetoric at the national level, coupled with federal actions like the termination of Somalia's Temporary Protected Status (TPS) designation, has raised fears within the community. To learn more about the challenges Somali Americans face and the scope of the ongoing humanitarian crisis, you can explore resources from USA for UNHCR or review PBS NewsHour coverage regarding the wider Somali community in the United States.

Sheraz Sadiq from OPB on December 9, 2025 said, " President Trump attacked Somali immigrants in the nation during a Cabinet meeting, calling them “garbage” and saying that he didn’t want them in the U.S. Meanwhile, the U.S. Immigration and Customs Enforcement is ramping up its activity in the Minneapolis metro area in Minnesota. That state is home to nearly 80,000 people of Somali descent, the largest such population in the nation.

The modern nation of Somalia (the Somali Republic) was created on July 1, 1960. It was formed by merging the former Italian Somaliland and the British Somaliland protectorate.

The modern self-declared Republic of Somaliland was created on May 18, 1991, when it declared independence from Somalia following the collapse of the central government.

Now it happens that Somalis seem to come from Somalia.  There is also a Somaliland which presents a problem for our geography knowledge and history.  

Somalia and Israel do not have formal diplomatic relations, and the Somali government strongly condemns Israel.  Why??

 The Somali government firmly opposes Israel primarily because Israel became the first country to formally recognize the breakaway region of Somaliland as an independent state. Mogadishu views this recognition, alongside defense agreements and the establishment of a Somaliland embassy in Jerusalem, as a direct violation of Somalia's sovereignty and territorial integrity.  The entirety of modern Somaliland's territory is claimed but not controlled by Somalia, which does not officially recognise Israel.

 Tensions escalated in December 2025 when Israel became the first country to formally recognize Somaliland, a breakaway region that Somalia claims as its sovereign territory.  

 The primary motivations for this move of recognition includes: 

1. Strategic Red Sea Access: Somaliland’s coastline sits directly across from Yemen along the Bab-el-Mandeb Strait, a crucial chokepoint for global shipping. The location provides Israel with valuable strategic depth and logistical access for monitoring and countering attacks by the Iran-backed [Houthis](https://www.bbc.com/news/articles/c14v4kmg275o, 0.5.6).

2. The recognition was finalized with an agreement that Somaliland would join the [Abraham Accords](https://www.atlanticcouncil.org/blogs/menasource/after-israels-recognition-of-somaliland-what-comes-next/, 0.5.4, 0.5.11), allowing Israel to secure an operational presence and intelligence-gathering foothold in the Horn of Africa.

 3.The diplomatic breakthrough—which made Israel the first UN member state to officially recognize the territory since it declared independence in 1991—paved the way for cooperative agreements in economics, technology, health, and agriculture.

Following a civil war that began in Somalia in the 1980s and the subsequent overthrow of that country’s government in 1991, a government opposition group, the Somali National Movement, secured the region comprising the former British Somaliland. In May 1991 they announced that the 1960 federation was no longer valid and declared their region to be an independent state, henceforth to be known as the Republic of Somaliland. Though it was not internationally recognized, Somaliland experienced relative stability early on—a sharp contrast to the civil war that continued to engulf Somalia. Taking advantage of that stability, in the following years the Somaliland government was able to rebuild much of the region’s infrastructure, which had been damaged by years of warfare, and established its own currency and flag. 

So, out of Somalia came Somaliland.  Our foreigners are from Somalia which was still warring.  Somaliland was a British protectorate, gaining independence on June 26, 1960. Five days later, it voluntarily united with Italian Somaliland to form the unified Republic of Somalia.  While people from both regions are overwhelmingly of Somali ethnicity, an individual from the northern breakaway region usually identifies as a Somalilander.

 This gives Trump another reason to be angry with Israel who went against his wishes about Somalia or Somaliland.  

50 Special Forces: A contingent of 50 Somaliland special forces soldiers traveled to Tel Aviv for military training, subsequently returning to Hargeisa in May.

25 Hydrologists: A delegation of 25 hydrologists traveled to Israel for training in water management and irrigation.

I might add that PGE is complaining of more pressure on their wiring and they need to chop off trees from our forest Park to make room.  The Battle is on.  Forest Park was created to be just that;  a living forest for us all know know and appreciate.  "Forest Park in Portland was created to preserve a large tract of natural wilderness for public recreation, mental renewal, and wildlife protection. It officially opened in 1948 after decades of civic effort, which began because the steep terrain in the West Hills proved unsuitable for development due to severe landslides."  Today, it is one of the largest urban forest reserves in the United States, spanning over 5,100 acres with 80 miles of trails, most notably the Wildwood Trail. You can learn more about its historical origins through the Wikipedia overview or dive deeper with The Oregon Encyclopedia.  Just reminding us;  our Oregon forest is being cut down, literally,  an acre of the park and cutting about 70 trees cutting down for PGE to have their needed space. They are also pressured to accomodate more people who have moved here.   

Resource:

https://www.opb.org/article/2025/12/09/think-out-loud-portland-somali-trump/