Essential Superfoods for Senior Citizen Diets

If you’re a senior citizen, your body requires additional nutrients than when you were younger, due to different metabolic needs. There are essential foods that can help you feel better and fight diseases at the same time.

These three superfoods are easy to incorporate into daily meals and snacks:

#1 Apples

They’re easy to find in any grocery store, and they’re one of the top superfoods for senior citizens.

Apples have fiber, vitamins, and antioxidants. They’re also a good source of potassium and can help you feel full longer. In addition, apples can help prevent heart disease and several types of cancers.

If you’re getting ready to eat an apple, avoid peeling off the skin. The skin of an apple has high levels of antioxidants.

#2 Butternut squash

This squash is a superfood because of its high level of beta carotene.

Beta carotene is essential for healthy eyes and helps prevent heart disease. Senior citizens can also benefit from eating butternut squash because it has fiber and vitamin C.

#3 Fava beans.

These beans are superfoods for senior citizens because of fiber and vitamins.

Fava beans are linked to better memory and higher energy levels. They contain large amounts of L-dopa, which is also known as L-dopamine, and this amino acid may reduce the symptoms of Parkinson’s disease.

Fava beans, also known as broad beans, are considered to be a legume. A study, titled “Legume consumption and risk of coronary heart disease in U.S. men and women: NHANES I Epidemiologic Follow-up Study,” found that eating more legumes reduced the risk of heart disease.

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Get fava beans for a better memory and energy levels. Eat butternut squash for healthy eyes and your heart as well. Last but not least, an apple a day for overall health!

Boost Your Metabolism So You Can Quit Smoking Easily

You may feel frustrated if you find yourself gaining weight even though you're eating less. This can occur because your metabolism will slow down once nicotine is withdrawn. However, there are some simple things you can do to increase your basal metabolic rate, or how fast you burn calories.

Tips to Boost Your Metabolism

#1 Do aerobics.

Aerobic exercise is an effective method for burning more calories. Take a brisk walk or go for a morning swim. Find a variety of activities that you enjoy.

#2 Increase your muscle mass.

Even a modest gain in muscle mass will help you burn more calories all day and night. Try lifting weights or toning your body with Pilates or yoga.

#3 Eat more frequently. 

Eating food actually stimulates your metabolism because calories get burned in the process of digestion. Most of the action takes place in the first hour after dining, so try eating smaller meals with some healthy snacks in between.

#4 Forget about magical solutions.

All foods have about the same effect when it comes to burning calories. You might as well enjoy a cup of coffee rather than waste money on fat-burning pills whose only active ingredient is caffeine.

Helpful Tips and Tricks

#1 Remember the benefits of giving up tobacco. 

Take pleasure in what a great thing you're doing for yourself and your loved ones.

#2 Improve your lifestyle in advance.

It can sometimes help to lose weight or start a regular exercise program prior to giving up tobacco. That way, you can focus your energies on one challenge at a time.

#3 Avoid temptations.

Once you know your individual triggers, you can avoid them. Take a walk after dinner if that's the time you'll want to eat a heavy dessert and smoke.

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Congratulations on making the decision to stop smoking! You're on your way to better health and longer life. These suggestions can help you give up cigarettes without gaining weight, and the end result will be a happier, healthier you.

Quit Smoking Without Gaining Weight

Would you like to quit smoking but have concerns about gaining weight? While it's true that the average person gains about 10 pounds, you can beat those odds. Try these strategies to tackle the oral cravings.

Tips to Help You Resist the Urge to Eat More:

#1 Drink more water.

Plain water is the best thing you can reach for when you experience oral cravings. It's free of calories and keeps you hydrated. It will also suppress your appetite naturally.

Create a pleasant ritual by keeping a pitcher on your desk and carrying along with a water bottle wherever you go.

#2 Chew gum.

Sugar-free gum is another good friend to have around. The chewing action can help substitute for the satisfaction you got from cigarettes. It's even good for your teeth because it stimulates saliva, which breaks down bacteria.

#3 Eat more slowly

If you spend more time eating the same amount of food, you'll avoid packing on pounds and may even improve your digestion. Chew slowly. Put your fork and spoon down in between each bite.

#4 Seek out distractions

Even if your cravings are intense, you'll feel better knowing that the hardest part will be behind you within a few weeks. Meanwhile, take your mind off your discomfort by having a refreshing nap or playing with your kids.

#5 Give yourself non-food rewards.

Look forward to all the money you'll save on cigarette purchases. Try spending some of that on movie tickets or a good book to avoid feeling deprived.

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All these tips can help you deal with oral cravings, but there is another main challenge — slower metabolism, which we will talk about in the next article! So stay tuned and we’ll see you next time!

Turn Vegetables Into These Three Things So You Eat More Of Them

We’ve talked about 3 useful ways to use more healthy green vegetables in your cooking. Today we’re going to tell you more easy ways to put great veggies into your diet!

Consider turning vegetables into these foods so you eat more of them without noticing:

#1 Vegetables as wraps and sandwich bases

If you’re trying to reduce carbohydrates or are simply tired of eating bread, you can switch to green vegetables as your base.  

Use lettuce as a wrap for a different take on a burrito or taco.

Another option is to use a thick leaf of lettuce or kale instead of bread for a sandwich. You can stack your tomatoes, cheese, meat, and other items on top.

#2 Casseroles

Most casseroles tend to be bland concoctions of leftover rice, noodles, tuna, or other bits that haven’t been eaten. If your family dreads the leftovers you put in a casserole, add more green vegetables to kick the flavor up a notch.

Adding vegetables will not only make your casseroles look more pleasing with a variety of colors, but also have more flavor. You can use an assortment of veggies to make the casseroles bolder. Don’t be afraid to experiment to see what works best for you and your family!

#3 Smoothies

If you hate the taste of green vegetables, smoothies also give you the option of hiding them amid other flavors. Mix veggies with fruits in your smoothies for a variety of tastes.

Kale, lettuce, spinach, and other green veggies go well with bananas, strawberries, blueberries, and apples. The mixed results will be hard to distinguish, but the taste will be worth it. You can also add a little yogurt or nuts for protein.

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Green vegetables have multiple health advantages ranging from fiber to vitamins. If you’re struggling to eat salads, consider using vegetables in new ways. Your health and taste buds will both benefit!

3 Easy Ways to Use More Healthy Green Vegetables in Your Cooking

You know you should eat more green vegetables, but you may be tired of adding them to a salad each day. However, there are other options to use these healthy veggies while you cook or bake.

Consider these ways to include more green vegetables in your meals:

#1 Vegetable pasta.

There are two different techniques to use vegetables in a pasta dish:

1. Cook regular pasta and simply add healthy vegetables to it. The most popular options include tomatoes, peppers, broccoli, cauliflower, and kale. You can use raw veggies or steam them. Another option is to sauté them in healthy oils.

2. Make your pasta noodles out of vegetables. A spiralizer can help you make thin strips out of zucchini or eggplant. You can also use this technique to make noodles out of sweet potatoes or carrots. Another option if you don’t have a spiralizer is to cut thin slices or strips with a knife.

#2 Soups, sauces, and dressings.

Soups, sauces, and dressings can be used to hide healthy vegetables. This is a useful method for picky eaters or children who refuse to eat whole or raw veggies. You’ll need a blender or mixer to puree the veggies to hide them in sauces.

Consider the types of vegetables you can puree: tomatoes, squash, carrots, onions, potatoes, turnips, parsnips, broccoli, cauliflower, and others.

#3 Meatballs.

You can hide vegetables inside meatballs, too! Whether you stick to a completely vegetarian recipe or use meat, you can add green, healthy vegetables to meatballs.

The key is to add them to the mix before cooking. You can puree the veggies, so they’re easier to mix. Once they’re cooked, it’s usually impossible to see or taste the veggies.

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These three ways are very useful and easy to follow! Try it if you’re diet goal is increasing vegetable intake!

Eat Chocolate Everyday Without Gaining Weight

We’ve talked about choosing the right kind of chocolate in the last article, today we’re going to give out more great tips on weight loss strategies for chocolate lovers!

Control your portions:

#1 Plan ahead.

Limit your treats to once a day. If you want fudge brownies with dinner, pass on the birthday cake at the office. When you've had a chocolate croissant for breakfast, eat berries for dessert.

#2 Eat slowly.

Enjoy your food by sitting down and savoring every bite. Eating slower will also help you notice when you're full.

#3 Share desserts.

Many restaurants serve huge portions. Ask for one dessert and two spoons so you and your companion can share. You'll both be better off.

#4 Give away holiday chocolates.

Getting a huge assortment of chocolates for Christmas or your birthday may be too much temptation for any chocolate lover. Take them to the office or put them out for your houseguests to enjoy. Most artisan chocolates should be eaten while fresh, but some varieties may be frozen for a later date.

#5 Buy individual truffles.

Many bakeries, candy shops, and department stores sell individual pieces of candy or slices of cake. If you find it difficult to resist the lure of a whole box of cookies, take just one home.

Eating a Balanced Diet:

#1 Know your calories.

A three-and-a-half ounce chocolate bar contains about 480 calories. A single Hershey's Kiss has about 25 calories. Even though dark chocolate is healthy, you need to closely monitor the amount you eat if you're trying to lose weight. Those calories can add up fast!

#2 Replace other sweets with dark chocolate.

One easy strategy is to replace less nutritious snacks and desserts with chocolate. Two Hershey's Kisses is far less calories than a bag of almost any potato chips. And if you have a chocolate treat as part of your daily routine, you'll be more motivated to keep eating the complex carbohydrates, plant foods, and lean proteins necessary for a balanced diet.

#3 Get more exercise.

Complement your healthy eating with regular exercise. Daily aerobics is the best way to lose weight safely. Take a walk or go ride a bike. Look for opportunities to stay active throughout the day, like doing floor exercises during television commercials.

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As long as you stick with dark chocolate, the treats you love can be good for your health. Practice moderation, and you can eat a little bit of chocolate every day without gaining weight.

Delicious Weight Loss Strategies for Chocolate Lovers

If you love chocolate but want to lose weight, there are ways to keep those calories from sabotaging your diet. First of all, we’d like to introduce the right kind of chocolate for you to pick! Here are some suggestions for taking care of your health while you indulge your sweet tooth.

Choosing the Right Chocolate:

#1 Eat dark chocolate.

Dark chocolate is good for your heart and overall health. Studies show that it contains plant flavonoids and antioxidants that can improve the functioning of your blood vessels and protect you from clogged arteries. When you want something sweet, go with dark chocolate.

#2 Drink cocoa.

Cocoa is the ingredient that endows dark chocolate with its health benefits. Drinking unsweetened cocoa powder in skim milk is another way to get the flavor you crave without much fat or calories. Just keep in mind that milk can interfere with how your body absorbs the antioxidants. Another alternative is to sprinkle some cocoa in your yogurt.

#3 Try chocolate-flavored products with no calories.

Suck on sugar-free hard candies in chocolate flavors. A small indulgence can help keep you from feeling deprived, which will keep you from splurging on something that will wreck your diet.

#4 Enjoy chocolate scents.

In between meals, surround yourself with chocolate scents. Today, you can find products ranging from candles to lip balms.

#5 Avoid milk chocolate and white chocolate.

White chocolate contains no cocoa solids, and milk chocolate contains much less than the darker version. Dark chocolate is much more nutritious, especially when you're trying to limit your overall calories.

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Choosing the right kind of chocolate will keep you stay healthy and hit your diet goal in the end without a strict limit on chocolate intake. You can also make it by controlling your portions, and eating a balanced diet, which we’re going to introduce in the next article! So stay tuned with us and see you next time!

How Meditation Can Improve Your Health

The most common image of meditation is one of a monk in a religious experience. However, meditation is actually a practice that anyone can do to improve mental function and overall health. 

Meditation has been proven to reduce stress levels and it can even help with conditions such as high blood pressure. Once you've become more calm and peaceful through meditation, your life will open up to more opportunities and you'll find it easier to make healthy choices.

What Exactly Is Meditation?

Meditation is a way of clearing the mind. Once you've gotten into a habit of meditating often, you'll discover that it's easier than you think. 

Some people sit in a cross-legged position when they meditate, but this isn't mandatory. Another sitting position might be more comfortable for you, but the key is to maintain a good posture. If you slouch, you're more likely to get tired and feel like falling asleep. 

To get started, find a quiet place and get comfortable. Then start taking deep breaths in and out. Pay attention to your breath. You might find it helpful to say a "mantra" to yourself as you breathe in and out. Your goal is to keep your mind clear of thoughts.

Thoughts are inevitable though. The best way to eliminate them is to recognize that you've had a thought and then focus on your breathing and clearing your mind again. This will get easier with frequent practice. 

Stress Free

When you focus on breathing and clearing your mind, you're actually centered on the present moment. On the other hand, stress arises when you think about something in the past or future.

Since you have little stress when you have a clear mind in the present moment, you exude calmness. When you practice this often, you can bring a calm, stress-free demeanor to your everyday life. 

Stress And The Body

When you feel stressed, you put your body into overdrive. When it's overworked, it's more open to various diseases and disorders. Stress exists for a reason; you need to have the hormonal adrenalin rush and increased breathing and heart rate in order to escape threatening situations. It's simply how you're able to handle threats. 

By always having your mind on past or future stressors, you keep your mind and body in a stressful state even when you aren't enduring a stressful situation in the present. This is exactly why it's important to give your body a much needed break from all the stress. When you learn to meditate often, you're giving your body the energy and rest it needs to stave off exhaustion and disease. 

Improving Your Health

The absence of overwhelming stress improves your health in many ways. You'll likely enjoy lower blood pressure and a strengthened immune system. Stress can also lead to mental disorders, so when you strive to be stress-free, you'll keep anxiety and depression away as well. 

When you meditate, you place your body in a kind of sleep state. You're still awake, but your body can begin to repair itself in the same way that it does when you sleep. If you meditate in the morning or at night, you can help yourself transition from sleeping to wakefulness and vice versa. 

Meditation is the ultimate exercise for a healthy mind and body. You'll feel refreshed and rejuvenated once you've given it a try. Who knew that "just sitting" could be so helpful!