Back in your school days you learned to use the alphabet as the building blocks for words, but do you know the building blocks of healthy aging? Your education isn’t complete until you’ve reviewed the ABCs of aging well—in both mind and body!
- A: Fight anemia
While not caused by aging per se, anemia is a common condition in older adults and is often the result of more than one issue, such as poor diet, medications or hormone imbalances. If you’re experiencing symptoms of anemia—fatigue, feeling cold, paleness, weakness—talk to your clinician.
- B: Break routine
Make small changes in your daily routine to increase brain stimulation. Something as simple as taking a different route on a daily walk or trying something new for breakfast can be enough spark to keep your mind fresh instead of foggy.
- C: Cultivate your relationships
Staying connected with people is an important aspect of mental health. Maintain communication with your family and friends, especially after a significant loss or life change.
- D: Dine with others
Plan meals with friends and family several times a week. Studies show that those who share meals with others eat less than those who eat alone, decreasing your risk of overeating, and keeping your weight in check.
- E: Eat healthy foods
Did you know that a high percentage of adults in the U.S. consume more than double the recommended intake of sodium? Too much sodium can lead to hypertension and cardiovascular disease, so skip the extra salt and focus on nutrient-dense food like fruits, vegetables and whole-grains.
- F: Fight fatigue
If you’re feeling tired during the day more often, having a glass of water and a high-antioxidant food, like prunes or blueberries, can revitalize the body and stimulate the mind. Continue Reading »
Some people find it difficult to reach for water during the day. By incorporating these foods into your diet, you’ll secretly be satisfying your thirst and hunger at the same time!
Here’s a list of quintessential fruits and vegetables to keep your body hydrated throughout the day.
- Sailing in with 96.7 percent water content, cucumbers are at the top of everyone’s food list to stay hydrated. Because it has the highest water content of any solid food, its crunchiness is perfect in salads, sandwiches or served with dip. To make cucumber infused water, simply add cucumber slices to a pitcher of water for a refreshing treat.
- This refreshing root veggie has a spicy, yet sweet flavor. Radishes have a water content of 95.3 percent, and are filled with antioxidants that help you get the nutrients your body needs. Toss it into your regular coleslaw recipe or add it to your dinner salad to stay hydrated. You can also use thin slices of radishes as a garnish or in soups!
- The king of summer fruit has water right in its name, and 91.5 percent of this delicious fruit is water. Along with a sweet, delectable taste, it contains high amounts of lycopene, a cancer-fighting antioxidant. Not only is watermelon terrific on its own, try adding it to a salad topped with feta cheese this fall. Be adventurous and try grilling it too!
- Although iceberg lettuce has higher water content, spinach contains more nutrients for your body. With 91.4 percent water content, spinach is rich in lutein, potassium, fiber and folate. Try substituting iceberg lettuce for spinach. As a rule of thumb– the greener the lettuce, the better it is for you.
- Strawberries go great with just about anything and come in with 91 percent water content. Juicy, red strawberries contain more water than other berries. Toss together with spinach, walnuts and poppy seed dressing for a nutrient-packed dish.
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Pizza seems to be a comfort food for many folks, yet it’s considered a “not-so-healthy” choice. There are many ways to make your pizza healthier, and the sauce is one item that could use a makeover.
Making pizza sauce is not hard, and not all pizza sauces have to be tomato-based. A basil or spinach pesto could be used or even a white sauce can be made. To keep things as traditional as possible the recipe below is tomato-based. To make it convenient, this recipe uses tomato puree, but you can also make your own tomato sauce starting with fresh tomatoes or canned crushed tomatoes. The sugar in most tomato-based dishes is used to cut down on the acidity of the tomatoes.
1 onion, finely minced (can put in a food processor)
1 Tablespoon minced garlic
3 cups of tomato PUREE
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon salt
1 teaspoon honey or other sweetener of choice
½ teaspoon of crushed red pepper flakes or some other hot pepper (optional)
1 teaspoon red wine vinegar
1 Tablespoon of olive oil
Heat oil in pan and sauté onions until translucent over medium heat. Add garlic, and sauté another minute with the onions. Add tomato puree, the herbs, salt and sweetener. Stir. Bring to a low boil then turn down heat and simmer, stirring occasionally. Cook for 20 minutes until sauce has thickened a bit and flavors have married. Add vinegar, stir and simmer for another 5 minutes.
Send us your favorite pizza sauce recipes!
What’s in a label? The U.S. Food and Drug Administration (FDA) is considering making changes to nutrition labels to include additional information that will help consumers make responsible food choices. Until then, you can identify the best foods for your diet by using these simple tips:
Find the secret ingredient. Did you know that you can find partially hydrogenated oil in many foods packaged foods? This is the manufactured form of trans fat, which experts agree is among the worst fats for your body.
Less is more. Most health experts advise avoiding foods with long ingredient lists, which tend to belong to foods that are highly processed and full of chemicals and additives. Focus on whole foods that undergo less processing.
Go to the back. The back of the package, that is. Don’t be fooled by the BIG letters or claims on the front of the package. Look at the label on the back or side panel of the package to really understand the ingredient list. Continue Reading »