Thursday, August 18, 2016

PROTEIN FOR MUSCLES

Once we humans reach around 50 years of age we start to have weakened muscles.  This is a normal part of the aging process but it is important we do what we can to maintain our muscles. Weakened muscles can cause falls which can be very damaging to older people. Maintaining our muscles helps us to function better overall. Protein is an important muscle builder so we must be sure we get enough in our diets. The average 150 pound adult needs approximately 55 grams of protein per day. Older folks should probably have more. Learn to read nutritional labels on your foods and monitor your protein intake for a week. See if you are getting at least the recommended amounts, especially if you are an older person like me. Discuss with your doctor if you find yourself falling short of the recommended amount.

This file photo shows some samples of protein foods to consider. (I am preaching to myself here as I do not like any of the foods pictured below. Shame on me!)

Monday, August 15, 2016

DON'T AVOID SNACKING TO LOSE WEIGHT

If you are trying to lose or maintain weight you should have healthy snacks. Too many people try to avoid snacks thinking they are adding too many calories and that can be a big mistake.  Notice the word healthy is bold in the first sentence. This is not a recommendation to eat cookies, chips, candy, etc a couple of times a day. But a healthy snack, especially in the afternoon, can keep you from overeating at dinner. Overeating at dinner is one of the best ways to sabotage your weight loss or weight maintenance plan. So what is a healthy snack? Here are some ideas: A stick of string cheese, nuts (not salty or candy coated, fresh fruit, carrots with hummus, a few chickpeas (tasty roasted), air-popped popcorn, or a handful of pretzels with hummus. This is certainly not a complete list but should give you an idea to get you started.

Saturday, August 6, 2016

SUGAR IN BBQ SAUCE

Another caution to "hidden sugars", that is sugars you don't realize you are eating. Be cautious with BBQ sauce and as always read the nutrition labels.

Tuesday, August 2, 2016

WALKING TO LOSE WEIGHT

If you want to shed a few pounds but you hate dieting, and who doesn't, try walking 4 times a week. According to Dr. James Rippe one can lose about 18 pounds a year by walking for 45 minutes 4 times a week. An added benefit will be other health improvements from walking. It's cheap, easy and better than dieting any day. At least that's my opinion.

Saturday, July 30, 2016

BROCCOLI IS A NUTRIENT POWERHOUSE

Image result for free pictures broccoli


Eat your broccoli! Broccoli is full of nutrients and only has 40 calories per cup (raw). Broccoli is chock full of vitamin A, vitamin C, vitamin B, calcium and iron. That's a lot of benefits for only 40 calories.

Thursday, July 28, 2016

KALE AND BAKED POTATO TOGETHER FOR A NUTRITIONAL PUNCH

You can improve your bodies absorption of the nutrients in these two foods by eating them together. The iron in the kale will be absorbed better because of the vitamin C in the baked potato, according to Bonnie Taub-Dix, RDN.

Image result for free pictures kale and baked potato

Saturday, July 23, 2016

STORING EGGS

It is recommended that eggs be stored at no higher than 40 degrees. This includes hard boiled eggs which may be kept refrigerated for up to 7 days.


Sunday, May 22, 2016

TAKE CARE OF YOUR FEET

This post is a little different but important. I think most of us have heard the saying, "When your feet hurt, you hurt all over".  It is no wonder that seems true. Did you know that a quarter of all the bones in your body are in your feet? That's right. Each foot has 26 bones which means your feet contain 52 bones. In addition to bones the feet and ankles also have 33 joints and more than 240 muscles, ligaments, nerves and tendons.  And we keep all those things busy. The average American will have logged approximately 75,000 miles on their feet by age 50. So don't just take your feet for granted, take good care of them.

Ladies are four times more likely than men to have foot problems. The experts say this is probably due to shoe choices. If the shoe hurts or doesn't fit properly, don't wear it! "Listen" to your feet when they try to tell you something.

Important tip: Feet naturally swell in the afternoon so buy shoes in the afternoon to avoid buying shoes that are too tight.

Friday, January 29, 2016

HEALTH BENEFITS OF BLACK RASPBERRIES

If black raspberries aren't currently part of your diet, consider adding them. Black raspberries contain a great amount of anthocyanins which are immunity-boosting antioxidants. They also contain ellagic acid which is both antiviral and antibacterial. Ellagic acid also works to detoxify the body. These berries are thought to be cancer fighters. Eat these tasty berries several times a week to reap the benefits.

Thursday, January 28, 2016

SUNLIGHT FOR THAT AFTERNOON SLUMP

I recently saw this article in an outdated magazine I was starting to toss out. Thought it might be helpful to some of you.