Live Longer and Age Gracefully

03/08/2016 Leave a comment

Photo credit: National Cancer Institute [Public domain]

As you grow older, it is very important to understand the changes your body is going through and how to care for it well. The process of aging often involves a number of concerns about how to live longer and age gracefully. Learning useful health tips for 50+ will help you make informed choices as you grow older, so read on to live a healthy life!

Make Healthy Eating a Priority

Aging brings with it a number of potential health problems such as blood sugar irregularities and heart conditions. While some of these problems are genetic and are therefore not possible to avoid completely, it is possible to prevent them from worsening by eating conscientiously. It is important to prioritize healthy eating as you grow older, and maintaining a balanced diet is imperative if one wishes to live longer.

Eat foods that are rich in minerals (especially calcium & magnesium), vitamins, fiber and antioxidants. Focus on vegetables, fruits, dairy products, and lean meats to ensure that your body is well-balanced nutritionally.

Some of the vegetables that you should include in your daily diet are kale, collard greens, squash, spinach, cabbage, and broccoli. Fruits that you should consume include mixed berries, apples, oranges, peaches, pears, cherries, watermelon and grapes.

You should also try to consume more whole grain foods, such as whole wheat, oatmeal and brown rice. Whole grains are known to have very low fat content, and they contain good amounts of protein, fiber, minerals and vitamins that can benefit your health in numerous ways. Other healthy food choices include eggs, cheeses, and yogurts, as these foods can help control hypertension and improve bone health.

When you are over 50, you should eat lean meats, such as turkey and chicken, and fresh fish because they contain less cholesterol and fat. Also, choose heart-friendly oils, such as olive oil, to do your cooking, and be sure to drink plenty of water every day to keep your body well-hydrated.

Exercise will Keep Aging Bones and Joints Healthy

A number of people tend to avoid exercise as they age, as the desire to look fit diminishes. However, the need to incorporate exercise is among the most important health tips for 50+, regardless of whether one wishes to look healthy or not. What is important to keep in mind if one wishes to live longer, is the fact that bones and joints will lose their strength as age catches up, which is why it is important to exercise them on a daily basis.

Get at least 30 minutes of exercise daily. It doesn’t have to be an intense workout; water aerobics, low-impact strength and cardio workouts, such as Pilates or Yoga, or maybe try a simple 30-minute power walk, which is also a fun and refreshing way to stay fit as you age.

Supplements Keep Signs of Aging at Bay

Increasing one’s intake of certain supplements, especially those abundant in antioxidants, will ensure that wrinkles, crow’s feet, and sagging skin will be limited in appearance. Eating healthy and incorporating supplements into one’s diet will ensure that your daily nutritional needs are being adequately met.

Before you choose supplements for yourself, consult your doctor or a nutritionist to find out which kinds of supplements you need and the proper dosage for your body.

Enjoy Rejuvenating Body Therapies

The various little aches and pains that an aging body experiences can be kept at bay thanks to a vast range of therapies, which are available at spas and special centers. A number of treatments are available which increase the skin’s elasticity and restore its natural balance, while others focus on tackling issues pertaining to back, shoulder, and joint problems. One has the option to choose from yoga or aromatherapy based treatments based on personal need. It is a good idea to indulge in these treatments at least once a week in order to reap the full benefit of the processes.

Aging with grace can be an enjoyable experience thanks to the incorporation of a disciplined lifestyle, a balanced diet, the incorporation of healthy supplements, and relaxing therapeutic processes.

 

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The Benefits of Choosing Organic Foods

11/17/2015 Leave a comment

Photo credit: Elina Mark (Own work) [CC BY-SA 3.0]

“Going organic” is a recent trend that has been gaining popularity at a rapid pace, and with good reason. At a time when the convenience of pre-packaged, nutrition-deficient food has taken precedence over healthy, wholesome eating, we have seen an increase in health risks, obesity, and sudden death. Organic products come as a breath of fresh air, and many people are beginning to focus more on the benefits of eating healthy. Read on to learn about the many advantages that come with going organic!

What Are Organic Products?

Organic products are unprocessed, and free of chemicals, growth hormones, and other unnatural additives, which are usually present in the food that is manufactured by big agri-food corporations and other large food manufacturers who produce fast food and packaged snacks. Organic products also have a limited shelf life since they are free from preservatives, and it is guaranteed that they will taste better as a result of this.

Respect Your Body’s Nutritional Needs

Consumers who buy organic food have stated that their bodies have changed noticeably thanks to the increase in the nutritional value of the food they eat. A cup of organically grown vegetables will provide you with optimum nutrition as compared with a cup of pre-cut, preservative-laden vegetables. Frozen, non-organic food will also provide you with less nutrition. Therefore, it’s a good idea to stock up on fresh fruits and vegetables and to visit the local Farmer’s Market to see what other natural products are available.

Organic Food Tastes Great

A number of people prefer eating organic food since it is not only healthy, but also tasty. This is because it has been untouched by manmade chemicals, color, and preservatives, which tend to compromise the natural taste of food products. Chemicals never taste good, and will cause both short and long-term damage to the body; buy organic products in order to enjoy both taste and nutrition from your meals.

Organic Food is Affordable and Healthy

Contrary to claims that organic food is too expensive, it is actually becoming more affordable thanks to increasing demand for organic food options. Organic food prices are falling thanks to an increase in people who are growing and selling them.

Try eating organic for about a month to see if you notice a difference in your health or how the food tastes. If a month is too long, then try it for a week, a day, or even just for dinner. You may find that it tastes better and makes you feel healthier, more energetic, and you may even lose a few pounds. Consider excluding chemically enhanced condiments from your meal, and be sure to limit consumption of sugar and salt. Clean eating and regular exercise go hand in hand for those who are looking to lose weight, and organic products can boost results dramatically.

 

 

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7 Ways to Help Your Overweight Child Lose Weight Safely

05/14/2015 Leave a comment

Photo credit: Public Domain

If you’re trying to help your overweight child lose weight safely, begin by making gradual lifestyle changes and avoid the popular fad diets. Changes to diet and lifestyle will take time and patience, so take it one step at a time and get the whole family involved in making healthier choices.  Also, you should first talk to your child’s physician or see a nutritionist to obtain guidance or goals on a target weight.

Here is a quick list of 7 healthy suggestions to help your family conquer obesity:

  1. Be a healthy role model. Children will generally pay closer attention to your actions rather than your words, so the very best thing you can do is set a good example by practicing healthy lifestyle habits yourself. Your health and weight directly affect your child’s health and weight. In fact, according to Stanford News, if both parents are overweight the risk of becoming an overweight adult jumps to nearly 50 percent. You can set your kids up for success by lining your refrigerator and pantry with plenty of quick and easy healthy snacks, such as whole wheat crackers with low-fat cheese; apple wedges with yogurt; high-fiber granola bars with oats, nuts & seeds; carrots and celery with peanut butter and raisins.
  1. Keep it positive. No one enjoys receiving negative feedback. Talk to your child with compassion and encouragement. Avoid saying negative phrases like ‘you need to lose weight’. Instead, say ‘Let’s be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the foods you should be limiting or cutting out. Avoid saying, ‘don’t eat that.’ Instead, use positive language by saying something like ‘Let’s go pick out fruits and make a fruit salad, and then we can go for a family bike ride.’ This way you are making healthy eating and exercise something that is fun to do.
  1. Make healthy eating a family affair. Try to schedule at least one meal a day that is unhurried and involves the whole family. Don’t make a special ‘diet’ meal for the person who is overweight. Everyone in the family can benefit from eating healthy meals, regardless of weight, and a family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. Children who report having regular family dinners have healthier diets than their peers who don’t, the study showed.
  1. Eat a well-balanced breakfast. A healthy breakfast should include a carbohydrate, a protein and a little fat, which will keep your children more alert during school. Carbs provide immediate energy, whereas protein and fat help you feel fuller, longer. So, instead of choosing sugary cereals and pastries, have a bowl of high-fiber oatmeal with blueberries & almonds (or almond milk), or whip up some scrambled eggs with a slice of whole-wheat toast. If you’re really running late, grab a yogurt or a bagel with peanut butter or low fat cream cheese. Do not skip breakfast. Studies have shown that weight loss is much more difficult in people who skip breakfast.
  1. Make time for physical activity. Make physical activity a family event. Every night after dinner in the summer, go for a half-hour walk or bike ride, and make it an activity that kids look forward to. If you can afford it, enroll your kids in their favorite dancing or sporting activity. Make exercise fun, not a chore or something they HAVE to do. If your kids are young, they may enjoy hide-and-seek or hopscotch. Kick a soccer ball or play some football with older children.
  1. Watch your portions.  When serving the food, try to portion out meals on dishes and avoid buffet-type or family-style eating. Resist the first temptation to have seconds, then check in with yourself to see if you are really hungry. ChooseMyPlate.gov is a great resource for learning more about portion control for kids.
  1. Don’t say diet. If you put your child on any diet, you might be setting them up for an eating disorder – whether binge eating or closet eating or another type of disorder. Instead, focus on forming healthy lifestyle habits that will eventually result in long-term weight loss and better overall health.

 

 

 

Filed under children, diet, exercise, health, healthy eating, kids, weight loss

5 Quick Tips for Healthy Eating

03/11/2014 Leave a comment

Photo credit: Miia Ranta CC-BY-SA 2.0

In thе middle оf thе week, after staying late аt thе office fоr three days іn а row, іt саn bе muсh easier tо make а stop аt а fast-food restaurant оn thе way home thаn even think аbоut cooking а healthy meal fоr уоu аnd уоur family. Surprisingly, thоugh, cooking healthy meals саn bе rеаllу easy іf уоu follow thеѕе simple tips.

Plan а Weekly Menu

Thе best way tо keep уоurѕеlf frоm eating pizza аnd takeout аll week іѕ tо plan а weekly menu оf foods thаt уоu wіll make during thе week. On thе weekend, take а few minutes tо look thrоugh уоur cookbooks оr search thе internet fоr great recipes уоu want tо try, make а grocery list, аnd go buy аll thе ingredients уоu’ll need fоr thе week. Keep іn mind thаt уоu саn save money bу making several meals wіth thе same ingredients, аnd thіѕ аlѕо helps tо avoid wasting food. Yоu саn make burgers one night аnd tacos thе next, fоr example, аll whіlе using thе same ground beef аnd veggies. Write down уоur menu аnd tape іt tо thе refrigerator ѕо еvеrуоnе іn уоur family knows whаt уоu’rе having, аnd ѕо уоu’rе held accountable fоr making thе food уоu planned tо make. Creatively using leftovers саn аlѕо bе а real time-saver аnd help уоu cook healthier meals each night.

Chop In Advance

No one wants tо come home after а long day аt work аnd stand оn thеіr feet іn thе kitchen, chopping vegetables. Immediately after уоu get home frоm thе grocery store, chop еvеrуthіng уоu’ll need fоr thе week аnd store іt іn reusable containers. Yоu саn even organize уоur containers based оn whаt meal уоu’ll bе cooking, ѕо аll уоu have tо do іѕ come home, take оut thе proper containers, аnd toss thеm іn thе pan.

Buy Frozen Foods

Frozen foods аrе а great time-saver. I’m nоt talking аbоut frozen pizza оr TV dinners, here. If уоu’rе trying tо eat healthy, уоu probably want tо avoid thоѕе items! Hоwеvеr, steam-іn-bag vegetables аnd pre-marinated meats аrе а great way tо eat healthy wіthоut spending tоо muсh time preparing а meal. Thеу’rе easy tо pop іn thе microwave оr oven right after work, аnd thеу taste great, tоо. Just bе sure уоu thaw уоur meat bеfоrе going tо work ѕо уоu dоn’t have tо spend time doing thаt whеn уоu get home.

Cook Wіth Colors

People eat wіth thеіr eyes аѕ muсh аѕ thеіr taste buds, аnd part оf making healthy meals appetizing іѕ making thеm look good. Make іt уоur goal wіth each meal tо put аѕ many colorful foods оn thе plate аѕ possible. Have green аnd orange vegetables, white аnd yellow cheeses аnd breads, аnd blue аnd red fruits wіth еvеrу meal. Thіѕ wіll nоt оnlу make уоur plate look delicious, but іt wіll help уоu get аll оf уоur key nutrients, tоо. It helps, аlѕо, іf уоu divide уоur plate into four, putting а different piece оf thе meal – аnd оf thе food pyramid – іn each segment. Thіѕ саn help ensure уоu get аll уоu need tо keep уоu going thrоugh а busy work week.

Thе Simpler, Thе Better

Yоu dоn’t have tо “master thе art оf French cooking” tо bе а great chef. Whеn looking fоr recipes, а good rule оf thumb tо follow іѕ thе simpler, thе better. Recipes wіth five tо ten ingredients аrе uѕuаllу thе best, еѕресіаllу fоr thе work week. Yоu dоn’t need tо make а Thanksgiving feast еvеrу night. Just ѕоmе rеаllу good meat аnd veggies wіll do thе trick.

 

 

Filed under healthy eating