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Healthy Eating Tips for Seniors

February 14, 2014 by

You’re in the prime of your life, and it’s more important than ever to maintain a healthy, balanced diet. If you want to manage your weight and start to feel active and energized, these simple tips from the USDA can help.

  • Make sure at least half of your grains are whole grains. When you go to the grocery store, look for breads, pastas, and rice are labeled “whole grain” or “whole wheat."
  • Eat a variety of fruits and vegetables. The easiest way to ensure that you’re getting a good mixture is by buying them in a variety of different colors.
  • Eat seafood at least twice a week to get its beneficial protein and other nutrients.
  • Eat the proper calories for your lifestyle. Senior women need anywhere from 1,600 to 2,200 calories per day, while senior men need between 2,000 and 2,800 calories, depending on how active you are.
  • If foods start to taste different or irritate your stomach, talk to your doctor. Some medications diminish your sense of taste, but changing your dosage or your medication can usually help.

For more eating tips for seniors, visit the USDA website here.

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Four Steps to a Germ-Free Smartphone

December 6, 2013 by

A recent study revealed that a smartphone's touchscreen can harbor up to 20 times as many bacteria as a toilet seat. But before you trade in your phone for a carrier pigeon, take note: You can clean your smart phone without causing damage. Here's how:

1. Take out the battery before cleaning. The last thing you want is to expose your phone's life source to liquid.

2. Don't reach for household cleaners. Clean the screen and camera lens by dipping a cotton swab or a soft, lint-free cloth in distilled water. Use rubbing alcohol to clean the keypad and casing. 

3. Dry thoroughly. Apply cleaning solutions onto a cloth or cotton swab as opposed to applying directly to your phone, and quickly wick away liquids as you clean.

4. Splurge on a UV sanitizer. Break out the big guns with a UV sanitizer, like the Violife UV Cell Phone Sanitizer ($49.95), which uses ultra-violet light to obliterate any germs and bacteria lurking within your phone's nooks and crannies. 

· How smartphones now harbour thousands more germs than a TOILET SEAT [DailyMail]
· 31 Days of Spring Cleaning: Clean Your Cell Phone [Popsugar]
· How to Clean Your Smartphone [How-To Geek]

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Five Effective Anxiety-Management Techniques

May 13, 2013 by

Anxiety is a plague that affects millions of Americans. As today’s high-stress world makes things increasingly difficult, more people are looking for ways to self-soothe and release tension. Here are five techniques that you can do at home, prescribed by experts in the field.

Breathing is widely considered the most important thing you can do to manage the onset of anxiety symptoms. Anxiety generates real physical reactions in the body, but by performing controlled, even breathing you can mitigate many of those symptoms and prevent the attack from getting worse.

Mindful awareness is another common method used to deal with the early stages of an anxiety attack. Close your eyes and slow your breath, concentrating your focus on different parts of your body in turn. This will give you the understanding that you are in control of your attentions.

Try to avoid worrying. This is easier said than done, obviously, but most doctors agree that feelings of dread or concern for the future engender anxiety attacks. A simple cognitive therapy response is to note the worry and then reply to yourself silently “That’s just my brain worrying. I know I don’t have to worry.”

Avoid recursive or ruminant thoughts on negative experiences. Getting the brain caught in a thought loop can lead to serious anxiety, lost productivity and more. Being conscious of these loops and working to stop them with mental commands can give you increased control over your situation.

Most importantly, make sure your body is getting everything it needs to be healthy. Getting enough sleep and regular, nutritious meals will help your brain functionality as well.

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Do You Suffer From Dry Skin? Below Are Some Great Tips

April 22, 2013 by

If you suffer from dry, flaky skin, it can be both uncomfortable and embarrassing. If you're looking for some remedies for your dry skin, try these helpful tips below.

Eat Well
Did you know that hydrating your skin begins with your diet? Antioxidants and essential fatty acids are two essential things your skin needs to stay hydrated. So, to help your skin, fill up with foods such as spinach, broccoli, salmon, beans, and nuts.

Hit the Gym
Exercise promotes circulation and increases blood flow, and that results in healthy, rejuvenated skin. And, believe it or not, all that sweat is a natural moisturizer!

Hydrate
Drink a minimum of six glasses of water daily. If your home's air system contributes to your dry skin, invest in a humidifier to put some moisture back in the air.

Stay Dry
Shower just once a day, or even every other day. Water washes away your skin’s natural oils that keep your skin moisturized.

Prepare
After you shower, dry off well using an absorbent towel. After you're completely dry, use an alcohol-free moisturizer.

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Trying to Lose Weight? Discover Your Ideal Caloric Intake

March 15, 2013 by

We’ve all been conditioned to read nutritional labels on our food to evaluate how healthy it is. And, with so many 100-calorie snacks available today, it's easy to forget the true issue — your total caloric intake! So, how many calories do you really need in a day?

The answer to that age old question is a bit more complex than you might expect. Your ideal daily calorie intake depends on many factors, including your weight (and your target weight, if you're trying to lose pounds). Also, you have to consider if you have an active or a sedentary lifestyle, whether you’re trying to lose some weight, and of course, whether you are currently or soon plan to be pregnant or breastfeeding.

If you are in decent health, you can get a general idea of your caloric needs by filling these values into an online calorie calculator. Keep in mind, however, if you are in poor health or are under a doctor’s treatment, it is best to talk to your doctor before you establish a daily calorie goal for yourself. Also, if you are setting a goal for weight loss, it might be helpful to talk to your doctor or a nutritionist to help you set realistic, healthy goals.

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Why Shop Local?

December 13, 2012 by

You’ve probably noticed the big push toward buying local, especially when it comes to your food. If you’re wondering why “local” is so popular, or are interested in joining this movement, check out this list of reasons why local is truly great for all involved:

It supports the community – Buying locally grown and locally produced goods is a great way to support the economy in your town or community.

You know where it comes from – When you purchase your food in a grocery store, you have no connection to its roots. When you buy local, you get to know the farmer, bee keeper, or baker who is responsible for your edibles.

It’s “green” – Purchasing your food locally cuts down on transportation. Often, food travels thousands of miles to the grocery store, which means tons of pollution. Buying local eliminates that because you go straight to the source.

It’s more nutritious – Studies show that the fresher your food, the more nutrients it contains. Instead of eating week-old (or weeks-old) produce from the grocery store, get fresh picked delights at the local market – it’s better for your health!

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Want To Improve Your Posture? Take These Steps

November 27, 2012 by

When you have good posture, you look thinner, feel better, and people will be pulled in by your confident stance. If you have a habit of slouching, it's important to know the effects it's having on your body. Poor posture can result in your inability to breathe fully, back pain, lost  sleep, or even illness. Check out these helpful tips that will keep your posture straight as an arrow:

Check your reflection. As you move through your day, try to catch your reflection, and notice your posture. If you’re hunched over, gently engage your stomach muscles to support your low back and lift your chin. Breathe in fully, and feel your spine growing taller.

Sit up straight. If you're work keeps you at a desk, try to sit with your back against the chair, with both feet flat on the floor, and with your knees in line with your hips. Keep your head held high, with your ears over your shoulders. If you're working on a computer, be sure the screen is high enough that you only have to gaze slightly downward to do your work.

Invest in good shoes. Our shoes do a number on our posture — high heels, ballet flats, flip flops, and sandals don’t give you the support you need to stand tall. Instead, invest in a comfortable, supportive, cushioned shoe that offers arch support, wide toe boxes, and no more than one-inch heels.

Exercise. Yoga, tai chi, and lesser-known disciplines such as Feldenkrais are all great for improving your posture. Attend a few classes, and see what works best for you! If you still have trouble, consider seeing a physical therapist.

Don’t take shortcuts. The only true way to improve posture is with dedication and consistent practice. So, don’t fall prey to commercials for braces or other “posture aids”. In truth, they could immobilize essentials muscles needed for a straight spine, and just make your posture worse!

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