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5 Ways To Improve Your Life AND Cut Expenses

The first thing we need to do is agree that some of the things in this article are not going to be more fun.  When I write, “Improve Your Life” I mean in a healthy way, not in a binge drinking frat party way.  The real key to this article is if follow all of these things, you should save many thousands of dollars per year and also be healthier and happier.

Next I want to say I got this information from all over.  We reference some things, in other cases you can do a search and find different numbers from different sources.  This is not a scientific research paper – just an interesting article on how to save money while improving your life.

Cold Showers

Your first reaction might be “Hell no!” but give me a moment.  There are a lot of people that swear by cold (or colder) showers because they have significant benefits and they save you money.  Cold showers have been associated with increases Alertness, Refines Hair and Skin, Improves Immunity and Circulation, Stimulating Weight Loss, Speeding Up Muscle Soreness and Recovery, Easing Stress and Relieving Depression.  I have also heard that taking a cold shower when you cannot go to sleep and getting in bed right away will put you in a great, deep sleep if you have trouble with that kind of thing.

So fine, it is good for you if you can hack it.  But does it save you a lot of money?  I found a calculator for shower costs online here.  I did an example where I did a colder, shorter shower and a longer, hotter shower and compared the cost.  Turns out a family of 4 would save $478.50 in a year.  Not bad – and good for you.

Drink Less

Well, this is already starting to sound really sucky.  Take cold showers and stop drinking.  But in 2018 more evidence has been steadily coming out that the whole 1-2 drinks a day are good for you thing is not really true.  Women should have much less than that and even men should only be have a couple a week.  I found another calculator that will help you see how much you are spending weekly on alcohol.  And remember, it is not as good for you as you have been lead to believe.

In this very reasonable example, I have used this calculator and estimated a $1,872 annual expense per person.  If you live in a big city and like to go out with friends or coworkers a lot you are spending a lot more than this in fact.

Eat Less

The average American consumes more than 3,600 calories daily.  This is a 24% increase from 1961, when the average was just 2,880 calories. A man needs around 2,500kcal a day to maintain his weight with a healthy , balanced diet. Woman need around 2,000kcal a day. These values can vary depending on age, metabolism and physical activity, among other things.  Body builders and professional swimmers should not try this at home.

With all of this in mind, we simply eat too much – and food costs money.  We eat 37.5% too much food to be exactish.

How much money does the average person spend on food per month?  This figure varies based on age and income level.  Assuming you are middle class and a fairly young adult, it is $173 per week times 52 weeks which equals $8,996 in annual food costs.  Now if we cut that back by 37.5%, we would be saving $3373.50 per year per person.  And you would also save money on health care as it would reduce the likelihood of many weight related diseases.

This gets even crazier when you consider Forty percent of food in the United States is never eaten, amounting to $165 billion a year in wasted food, according to a report from the Natural Resources Defense Council.  This would figure that you might be throwing away 40% of the groceries.  If you are someone throwing away a lot of food, plus eating 37% more calories than you need, it means 75% of your groceries could be wasted or eaten when they should not be.

Cook More

According to the Bureau of Labor Statistics, in 2014, the average American household spent $2,787 on restaurant meals and takeout, compared to $3,971 on groceries. But in 2015, the average amount spent on restaurants and takeout jumped $221 to $3,008. Grocery spending, by contrast, increased just $44 per household to $4,015.

We all know that restaurant food tastes great.  It is higher in sodium, bacon fat, fried breading and slathered in butter or some delicious sauce.   If you learn to make good, healthy meals at home and cut the restaurants, you can save money and be healthier very easily.  Going out no more than once a week should cut that restaurant bill in half or less, saving approximately $1,500 a year and

Walk or Bike More Short Trips

In 2017, the average household made 1.5 trips per week to grocery store.  Most likely these were done driving.  As mentioned above in the article, chances are you have too much food in your home already so going 6 times a month is too much.  But instead of saying “You can’t go”  let’s say you can only go on bike or walking unless you are going for a big run that should only happen 2-3 times per month.

Walking and biking are great exercise and if you really want something, just make yourself go on foot.  Chances are the craving will not be worth it if you have to walk there.

By using this strategy you will help yourself cut down on those food and alcohol expenses mentioned above while also saving gas and car maintenance.  AAA estimates that it costs 58 cents per mile to operate a car. Of that 58 cents,  only around 11 cents is in gas. The other 47 cents goes for expenses like, maintenance, insurance and depreciation.

So if you cut down on short trips by walking or riding your bike more, you could save several dollars on each trip and get better fit and buy less crap.  Putting a savings tag on this is harder but let’s say you cut $5 a week in car expenses plus another $10 per week in stuff you do not buy on a whim.  That is small but would add up to $780 saved in a year.

All told, all of these things would make you healthier.  And I certainly do not mean to imply to never take a hot shower or have a glass of wine again.  But the little daily things add up to huge savings and health benefits.  Let’s recap.

In one year, a family of 4 average people can save the following:

  • Cold Showers: $478.50
  • 2 Adults In Family Cut Drinking: $3,774
  • Eating Only Recommended Calories for Family of 4: $13,494
  • Eating Out Maximum 1 time per week: $1,500
  • Walking more and driving less: $780

This is all based on averages, different sources and fuzzy math.  We are just having fun here.  But this would suggest these changes could save an average family of four $20,026.50 per year.  Your results will vary.  But that is a lot of savings and health benefit.

If this all seems a little extreme, remember to start small and no one says you have to go to this level.  Shorter showers and less restaurants alone could save you some cash.  Make it work for you.  This is just an example of how you can imagine a different life.

Quick Cake at Home

Is your family fairly healthy? If so, you probably do not stock your cabinets and fridge with cakes, potato chips, and other bad stuff. If it is there, you are going to want to eat it. If it is not in the house, then you are probably not going to run out to the store and get it unless it is a strong craving.

There is, however, a nice in-between. You can keep things like cocoa powder in your home and when someone really decides it is time for some cake, you can use this five minute cake recipe and make one.

This is the best of both worlds because it is delicious, can be ready in five minutes, but is not just sitting there made already. I find that I make it for someone in the family about once every 2-3 months. And it is big enough that you can split it between two people if each person just wants a small amount of something rich and sweet, but they do not want to overdo it.

This is actually a good health tip, because even though cake is not health food, making a small one-off cake once in a great while is much better than having it made on hand, tempting you all the time.

This five-minute cake recipe is the same as a mug cake, which is a common microwave cake that can be made quickly. The difference is that we lightly oil the mug so that the cake will slip out afterward onto a dessert plate, where you can add chocolate sauce, peanut butter and whipped cream to it so that it is more of a full dessert.

The GR8TR Today Food Blog is a great place to find things like this. The goal there is to make your day better, through tricks like this where you can have a cake when you need it, but not have one all the time. Another recipe is how to combine some real pasta along with veggie substitutes to still get the impact of a pasta dish with less than half of the normal calories and reducing carbs.

Finding a happy middle ground makes it easier for you and your family to succeed at staying healthy but not to the point where things get too hard and too serious.

Cheap Foods For A Healthy Diet

According to the Centers for Disease Control and Prevention (CDC), Obesity is common, serious and costly.  According to them, more than one-third (36.5%) of US adults have obesity, and while childhood obesity is declining it is still high and affects close to 13 million children in the United States.

What does that mean for your family?

According to them, low-income families are more in danger of having a child suffering from obesity, and also among adults, especially Blacks and Hispanics.

Obesity means a health issue problem that costs the United States government close to $150 million dollars a year.  If that is not something very troubling to consider, consider the health of your children and your spouse or partner and the health risks associated with obesity:

  1. Heart Disease
  2. Stroke
  3. Type 2 Diabetes
  4. Certain types of Cancer

All those diseases are preventable diseases that can be combatted by exercising and having a diet that is reasonable.  There seems to be a misconception between a healthy diet and the high cost of acquiring it.  Contrary to many of these misconceptions, there are many healthy foods you can find at your grocery store that do not cost a lot of money, for example:

  1. Lentils – A 1 lb. of Lentils at the local grocery cost can cost you around $1.50. Half a cup of cooked lentils can give you around 9 grams of protein, iron, and potassium with 115 calories.  You can cook the lentils in soups or side dishes with other vegetables that can give you many nutrients your body needs.
  2. Beans – A 1 lb. of beans at your local grocery store can cost you as little as $1.39. Beans are full of fiber, potassium, and magnesium.  They are a great source of healthy carbohydrates that can fight off hunger and keeps you feeling full longer. Beans and lentils are two cheap alternatives to meat and the recipes you can do with beans and lentils range from salads to soups and everything in between. Hint: soaking beans and lentils overnight can make it easy and quick for you to cook the next day.
  3. Oats – Who said cereals are the only breakfast in the United States?  Replacing cereal with oatmeal is not only cheaper but healthier too.  The sugars that are included in every serving of cereal will show in a bigger belly in your child.  Oatmeal will keep your child feeling full longer, and your wallet will show the difference.
  4. Sweet Potatoes –  sweet potatoes are full of vitamin A and vitamin C. A 3lb. bag of sweet potatoes at your grocery store can cost you around $2.94.  If you cook the potatoes in the oven with a teaspoon of oil and a dash of salt, you will have a dish that is filling, cheap and is good for you.
  5. Regular Potatoes – Regular potatoes are full of fiber but also full of vitamin C and Potassium.  The bad rep they get as a fatty, unhealthy food is because we think we need to eat them fried, full of butter and cheese, or accompanied by a big hamburger. This cheap food will certainly keep your child full and happy after they eat it for dinner.

Having a healthy diet does not have to be expensive. You do have to adjust your thinking and your stomach to these new foods and to prepare them in a way that seem appetizing to you and your family.  But, the benefits associated with these foods are too many for you to ignore, and the cost associated with them is too little for you not to try.

Recipes with these items are abundant, and the steps to follow to get a great result are all over the internet.

Happy eating and Good health!

Coffee: The Pros and Cons

Many people, from adults with full-time jobs, or college kids with packed schedules, rely on coffee as a source of energy. People not only depend on the effects from the caffeine, but genuinely enjoy the flavor. Coffee can be comforting, especially during the cooler months, when it feels even better to sip on something warm. According to an analysis by the European Journal of Epidemiology and a study conducted by the McGill University Health Centre, coffee’s benefits outweigh its risks.

  1. Coffee consumption helps prevent against cardiovascular diseases and cancer.
  2. Smoking decreases the benefits that coffee has for your body.
  3. Despite popular belief, there is no correlation between coffee and its link to the probably of getting gastric cancer.
  4. Can help prevent diabetes by increasing plasma levels and boosting your metabolism.
  5. Can aid/prevent damage in the liver.
  6. Drinking coffee can help stimulate the central nervous system which can protect against neurodegenerative disorders such as Parkinson’s disease.
  7. A single cup of coffee also contains many nutrients such as Riboflavin, magnesium, manganese, potassium, and niacin.
  8. According to a 2011 study conducted by Harvard School of Public Health, women who drank at least four cups of coffee per day, were 20% less likely to become depressed.

When coffee might not be the right call for you…

  1. There is a very small link between coffee and miscarriage, so if you’re expecting, coffee might not be your #1 go to beverage.
  2. Caffeine can raise LDL cholesterol, however proper filtration of the coffee grounds can help eliminate most of the risk.
  3. If you have trouble sleeping at night, or suffer from anxiety, coffee might not be the right drink for you.

In conclusion, although coffee has a multitude of benefits, those benefits can also be overshadowed by how you drink it. Many of the pros that are related to coffee are not included in high-calorie options from popular coffee shops. When drinks contain more milk, than coffee, it is likely that you are just getting more sugar and fats than any real health advantages. Be wary of flavored creams and artificial sugars, instead, opt for a splash of milk, or even some honey or agave nectar for added sweetness.

Akron is full of wonderful coffee shops and cafes.  Near colleges, like Kent State University in Kent you can find local, one of a kind places to get a fresh cup.

Winter Health Foods and Drinks You Must Have

The cold weather has taken its time lately, but it seems that is finally here to stay. Flu epidemics affect the United States every year, and every year local health agencies encourage people to not only wash their hands regularly but to eat a healthy balanced diet to help us deal with these epidemics.  There are many healthy foods and drinks that can help us stay healthy and fight the dreaded flu, and some of these foods and drinks are even enjoyable for many of us.

These are the top 5 healthy foods to incorporate into your diet:

Teas

With the cold weather comes the craving of warm beverages that can make your day a bit more pleasant and enjoyable.  But before you go out and get yourself a warm drink at your local coffee shop, think of the calorie intake and inches you will acquire after you have finished the drink.  A Mocha Frappuccino at your local Starbucks contains 500 calories, 140 mg of caffeine and 79 g of sugar in one 20 0z drink. Not something you should do regularly, and especially not a drink you want to jump-start your day.

But, there have been many studies that look into the health benefits of tea, and while some of those studies are speculative, there is strong evidence to suggest that tea does have the ability to reduced the risk of coronary heart disease in people.

Black, green, white and Oolong teas are at the top of the list for the super healthy drinks for us. These teas contain disease-fighting antioxidants that can help you reduce the risk of heart diseases. A black tea-Earl Grey – contains only 30-60 mg of caffeine, green teas — 25-50 mg, and herbal teas-0 mg. If you drink teas without sugar, the calorie intake is minimal.

Dark Chocolate

Another enjoyable food or treat for us is dark chocolate. We are not talking about the white and milky chocolate variety, but the dark chocolate. That is the one that is found to have some of the same antioxidants found in tea, red wine, fruits, and vegetables. The health benefits are better blood flow in older adults and could help you reduce high blood pressure levels as well.

Avocados

Avocados are another healthy food that is great to eat and brings you many health benefits.  Yes, they are fatty and have about 3.1 g of saturated fat and 230 calories, but the health benefits associated with this fruit are too many to ignore, and the fats they contain are healthy fats that help you lower your “bad” cholesterol.

Cold Water Fish

Fish is one of those foods that you know from an early age is good for you.  You may not like fish, but the health benefits associated with cold water fish can range from reducing the risk of blood clots and heart attacks to lowering your cholesterol. The best cold water fish you can have are salmon, trout, herring, tuna, sardines, and mackerel. They contained an abundance of omega-3 acids that can help you fight many diseases. So, even if you don’t particularly like fish, you should try to incorporate them slowly into your diet.

Beans

There are many varieties and dishes you can have with beans.  And like fish, there are many people that do not like beans or don’t know how to cook them.  Beans are an excellent source of fiber, can help you with your digestion, lower your cholesterol levels, plus helps you reduce the risk of heart attacks. Incorporating these foods slowly into your diet can help you live a long and full life.

How Food Deserts are Affecting Rural Ohio

Hunger isn’t something on everyone’s minds, but for those who live in food deserts, people have to make sacrifices to eat – whether that means going to a drive-through or a miles-away grocery store. In the state of Ohio, the inability to conveniently access healthy food is a reality for many. For those who live in rural areas, there is a limited variety of food options and a lack of access to full-service grocers. Convenience foods are easier to access, which can lead to chronic diseases linked to poor diet. Heart disease, diabetes and obesity are just some of the serious, life-threatening consequences that small communities of Ohio are facing.

According to a study conducted by the U.S. Department of Agriculture (USDA), those in need of nutritious food can be impacted by the prices of necessities like housing and transportation and further budget constraints when attempting to meet food needs. In addition to monetary restraints, time is also an inconvenience. According to Journal of Extension 24 percent of Ohio households live more than a 10 minute drive away from any grocery store of any size. A long drive to the grocery store, an hour-long shopping trip and another drive home can mean precious time away from work or family. This also means more money invested into transportation, which can impact the decision to prepare meals from scratch, go out to eat or buy meals with less preparation time that contain preservatives and more harmful ingredients than simple produce.

In 2017, as many as 450,000 lived in a food desert in Cuyahoga County, and 137,000 lived more than two miles away from a grocery store. Of those living in a food desert, 83 percent live in areas with high numbers of deaths from chronic diseases. These people are left with few options, particularly if a person’s health begins to decline. There may be an unwillingness to travel or cook, or a physical inability to do so. The responsibility of getting food may have to be shifted onto someone with limited ability, further narrowing food options.

Advocate groups, like those in Cuyahoga, have taken steps to implement more grocery stores in low-income areas and areas with limited food choices. By installing a supermarket in a rural town, job opportunities can open up and bring more life to a community. Additionally, those in the community can make a better decision of whether to eat out or cook at home.

To help a food desert near you, find out more here, and start volunteering or donating fresh or healthy foods to your local food bank. Other areas have community gardens, which is a great way to give back and begin producing fresh fruits and vegetables without going to the grocery store. Combining these two innovative ways to provide food can begin assisting with getting food to those who need it most. Beyond food access, education on these serious problems, how to help and leaning more about healthy eating choices will help conquer this problem in our communities.

LynAnne Vucovich is a journalist who studied at the E.W. Scripps School of Journalism at Ohio University. She has a passion for culture, community and cats.

How To Make Homemade Salsa

Salsa is reported to be more popular than catsup and other condiments, and no wonder. A good salsa can be put on anything. While some people do put catsup on eggs, steak or fish, it is far more likely that you want to add a good homemade salsa to add a kick to it.

Salsas can be mild or hot and while some peppers can be tricky, you do have a fair amount of control over the heat level depending on a few factors.

1. Peppers that you use – if you use a mild pepper, then the salsa should not be as hot. Want it super mild? Use a roasted red bell pepper. There should be no heat at all.
2. Seeds – if you use a jalapeno or another hot pepper, removing the seeds and discarding them will reduce the heat of the salsa in most cases. Keep in mind that jalapenos do vary a lot so this is no guarantee of mild salsa.
3. Ratio – if you use more tomato and onion and cilantro and less peppers, you will have a more mild salsa.
4. Cooked vs raw – cooking a pepper (either grilling or boiling with other ingredients) can be a little more mild than using it raw in a salsa.
5. Quantity used – Ok, so you end up with a salsa that is very hot for your taste. Don’t worry, you can still just use less or add more tomato to it to dilute it some.

So, with that information, let me give you the basics of salsa creation. There is a near infinite variety of salsa combinations because it does not only have a lot of different types of peppers, but also different tomatoes, cooking techniques, spices, etc. I want to give you the basics in this article so you can experiment and find the combinations that best suit your taste.

Uncooked salsa is common and usually consists of red tomato, onion, a type of hot pepper, all diced up in small cubes and mixed together. The juice of the tomato will add some of the liquid for the salsa. Then you add salt, cilantro if you like it and you might add a squeeze of lime juice. Let it sit for a bit and you have a nice chunky fresh salsa.

Variations on this might include other spices, parsley, a light blend on it to make it less chunky, etc.

Next consider grilled salsa. With this approach you grill off most of the veggies that go into the salsa for a smoky flavor. I frequently make green salsa this way. I put one big red tomato, 6 tomatillos (green tomatoes), 3 or so jalapenos, large chunks of cut onion, one mild pepper and grill them all well. I peel off any major char but leave some minor specks. Then I blend them all in the blender with some salt, a bit of garlic and add diced cilantro. As you can image, this can vary quite a bit. You can use just read tomatoes, you can use poblano peppers to give it a very different flavor, etc. You should take these summaries and use them to find your own fresh flavor.

Lastly, there is traditional boiled salsa. This is when you chunk up your ingredients and boil them all until soft and then blend them into a batch of smooth salsa. This also includes tomato of choice, pepper of choice, onion, salt and garlic. It is important to add cilantro and finely diced onion as well to the salsa after it is blended to have some texture and freshness in it. To be safe, let the boiled ingredients cool before blending so if it splashes you do not get burned.

These instructions are not exact recipes. They are general guidelines of how people make fresh salsa and you can experiment to find what you like the best. Happy salsa making.

Seasonal Food Trends for Fall (Pumpkin Spice Latte not included)

The summer swimming suit season may be over, but why not keep your bod looking on point by finding new, healthy, and exciting foods that are catching some attention this season. Fall brings some amazing things back into focus. New fashion trends emerge, seasonal recipes appear, and suddenly every drink, dish, and hors d’oeuvre seems to be “spiced” or doused in cinnamon. I’d like to re-introduce a few foods that are falling into season without adding pounds to the scale. (Pumpkin Spice Latte not included)

Squash

The great thing about squash, is its versatility. There are so many different ways to cook and consume it, as well as so many different types. This hearty food contains a large amount of both  vitamin A and C. It is also contains magnesium and potassium which can help to reduce the risk of cardiovascular diseases.

Squash Bisque Soup

Spaghetti Squash Casserole

Breakfast Baked Acorn Squash with Greek Yogurt, Honey & Pecans

Sweet Potatoes

Much like the squash, sweet potatoes are rich in Vitamin A and C. They contain quite a bit of fiber, manganese, and copper. They can help to regulate blood sugar levels and have many anti-inflammatory benefits as well. There are many different ways to cook sweet potatoes, and they are a great, healthier alternative to the white potato.

Spiced Sweet Potato Fries

Roasted Sweet Potatos and Brussel Sprouts

Pears

This fruit is packed full of fiber, which helps keep you feeling fuller for longer. They have a vast amount of phytonutrients that can act as an anti-inflammatory defense, and have properties that promote a healthy cardiovascular system. They also contain more than half of your suggested  flavonol intake for the day.

Fresh Basil and Pear Salad

Baked Pears with Cinnamon Honey

Brussel Sprouts

This cruciferous vegetable gets a bad rap from it’s slightly bitter taste. Brussels sprouts however are rich in potassium as well as vitamin K which helps to build strong bones. There are many ways to cook this vegetable so it is both healthy, and delicious.

Citrus Carmelized Brussel Sprouts

Tangy Shredded Brussel Sprout and Apple Salad

Gluten Free Balsamic Roasted Brussel Sprouts with Grapes and Fig

Kale

It’s no secret that Kale is just crammed full of nutrients, vitamins, and minerals. It is considered a superfood, and also boasts an incredibly low calorie count. It also contains omega- 3 fatty acids which can help aid with arthritis. Although Kale’s texture can be tough and chewy, there are many ways to enjoy it, both cooked, and raw.

Quinoa, Apple, and Kale Autumn Salad

Garlic and Sea Salt Kale Chips

Sustainable Health and Fitness – Creating a Lifestyle

There are countless articles relating to fitness. There are those that  will convince you that it is possible to lose 7 inches in one month, and others that layout radical diets. A majority of these articles are based around getting quick results,  or seeing the numbers on the scale dial back with minimal effort. We often times buy into these gimmicks with false hope, knowing that maybe it is too good to be true, but reading on despite that fact. We fall in love with this fallacy, and it can cause problems when trying to get healthy, stay healthy, or change the paradigm of our eating habits.

It is the small changes you make now that will transform into significant differences later in your life. This is a small outline of changes you can make now, that will help create a healthier, and sustainable lifestyle.

  1. Shop Smart: Avoid temptations that lurk in the candy and chip aisles. It is much easier to avoid the danger zones in the grocery store than to avoid the snacks burrowed in your own cabinets. A trick to avoiding the unhealthier items in the store is to shop around the perimeter of your store. The outside areas of the store are usually where the fresh veggies and fruit live. You can also find the freezers and refrigerators with eggs, milk, yogurts, and meats on the perimeter.
  2. Drink More: Not just water either, tea and coffee have health benefits, and can help increase energy as well. Although water does not have any caffeine, it is the most effective way to hydrate, and dehydration is a common cause of sleepiness. Dehydration can also cause muscle cramping, headaches, and even dizziness in some cases.
  3. Find Your Physical Activity: Gyms are great, and so are CrossFit boxes, but if they’re not something you enjoy, then they’re probably not going to be something you will continue doing. Physical activity is important, but sometimes people neglect the fact that there are countless ways to exercise. Playing a sport, going on a hike, or even taking your dog for a more lengthy walk are all examples of exercise that are not as cookie-cutter as going to a gym or doing a structured hour and a half workout, but they will improve you physical fitness and health. The important aspect of this, is to find joy in the activity. To make a healthy lifestyle sustainable, you must get pleasure out of leading one, and enjoy the activities that keep you active.
  4. Accountability: If leading a healthy lifestyle is a newer goal of yours, accountability to others can be a huge motivator to stay in track. It is a much easier feat when the people closest to you are aware, supportive, and encouraging of your choices. Having a partner that is trying to lead a similar lifestyle is very helpful and can lead to a stronger relationship by bonding over staying active, or discover new fun ways to eat cleanly. This is a successful way to stay on track, as well as make it more fun for both parties.
  5. Cook at Home: As fun and tasty as the food in restaurants can be, often times, they are packing a very high caloric punch. Although we all can understand that a double decker cheeseburger is not healthy, we tend to gloss over the fact that we are eating our entire daily allotment of calories and fat in a single sitting. Restaurants focus more on making food taste good, than on making it moderately healthy. Learning to cook home-cooked meals can greatly increase your health, as well as keep some extra cash in your wallet. Cooking can also be a fun adventure, learning to mimic healthy recipes online can be exciting and rewarding, as well as help sharpen up a useful skill.

All these small changes are easy to start implementing slowly into your lifestyle. Although none of these are incredibly drastic, they can all be a great additions to your lifestyle change, and making it more sustainable as well.

One last important aspect is understanding balance, as well as flexibility in your lifestyle. No one is perfect, and there is nothing wrong with occasionally digging into some pizza, or spending a day binge watching your newest Netflix obsession instead of going for a run. Everything is best in moderation, but leading a healthy lifestyle can make some significantly positive changes for you.

 

Healthy Living 101: Five Tips On Eating and Living Well When You’re Above 50

It’s no secret that as we grow old, our bodies turn weaker and more susceptible to diseases. For this reason, it makes sense to watch out what you eat since your body cannot handle the diet you have been used to all your life. Knowing what you eat and eating well at this stage (or at any stage in your life for that matter) will not only help you gain a healthier body but will help you avoid chronic diseases that threaten your health as you age. In this article, I will share with you some tips in order to help you determine which foods to avoid and which ones you need to consume more to promote better health. Hopefully, even those who are still in their late 20s, 30s or 40s can still pick up a tip or two that will help them get used to the idea of eating well and healthy in preparation for those more advanced years.

Disclaimer: These are tips I have gathered from research and well-meaning friends over the years. I don’t claim these to be my own and these are shared with the readers of this post with the intention of helping and getting the word out there so that more people will gain useful knowledge on this subject.  

    1. Eat plenty of veggies and fruits. This is rather general and something that we have been hearing from our parents practically all of our lives. However, no matter how much we hear it, we know that we still don’t follow this advice enough. People who are older need more of the nutrients and vitamins that they can get from fruits and veggies, so this would be the time to stock up on them. Choose greens and whole fruits because they need as much fiber and antioxidants as they can get. The ideal serving size for veggies should be around 2 cups each day.
    2. Drink plenty of water. This is another no-brainer in this case. Doctors have found that as a person grows old, their sense of thirst weakens or diminishes, making them prone to dehydration. For this reason, it is important to drink plenty of water, especially for those who have gone through a recent illness. Since old people need to eat more fiber, drinking water will also help the fiber move easily through their intestines and will help cleanse it from impurities accumulated through years of unhealthy eating.
    3. Go for less salt. Our body needs sodium, but too much of it is not good. Some older people tend to find their food tasteless, but putting more salt in their food is not the solution. You have to take note that aside from the salt you put in your food, most processed products have already been salted in the first place. People who are more than 50 years old just require 2/3 of a teaspoon of salt on a daily basis and that should already include the salt content of processed food. Instead of adding salt, you should try to use herbs and spices to add flavor and taste to your dishes.
    4. Supplement it. As much as I’m all for getting all the nutrients and minerals that we need exclusively from fruits and vegetables, it is not always the case. In such cases, supplements can aid your body make up for the nutrients it needs. Some of these supplements include calcium for stronger bones, Vitamin B12 to keep nerves and blood cells in good condition as well as Vitamin D for overall health. The elderly may need more supplements based on their needs as well as how active they have to be on a daily basis.
    5. Portion control. While this may sound like an advice for those who are trying to lose weight, this also holds true for older people. It’s easy to eat a lot when you’re still young and active since your body burns calories faster then. However, a good number of older people find that they can no longer have the active lifestyle that they used to have and their body is not as stronger as it used to be. In such cases, portion control is key. Ideally, how much you eat should depend on how active you are and if you keep stocking up on calories without burning them, you could put your health at risk. 

    Growing older can bring forth a lot of changes to an individual and the changes are not always pleasant. While it’s inevitable that an older person’s body becomes weaker with age, the rate in which this happens can be slowed down through proper diet, exercise, and overall healthy living. For those who have noticed these symptoms happening already, it’s not too late to try and make an effort to take care of your health. At the end of the day, it always pays off to eat and live well no matter what age you’re in.