1) Canteloupe – One serving has just 46 calories and nearly a day’s worth of vitamins A & C. It’s also a very good source of potassium. Eating it raw or making a fruit salad with a little feta and mint makes a delicious summer lunch.
2) Zucchini – Wow, only 29 calories in one cup and is high in fiber, vitamins A, C and K and also potassium. It also adds bulk and substance to your diet. Zucchini is versatile in that it can be grilled, eaten raw, stuffed, made into chips or used to replace noodles in homemade lasagna.
3) Eggplant – This purple beauty is a good source of vitamins B6 & K as well as being a very good source of fiber. It is also low in calories and contains antioxidants that fight disease. The purple color is a cue that it will benefit the heart and memory. Prepare it sautéed, grilled or cubed in a stir fry or on a sandwich.
4) Blackberries – Blackberries are a good source of potassium and vitamins E, C, K & manganese. They are also loaded with fiber and antioxidants. Other benefits include protecting the heart and lowering blood pressure. They add a nice taste to a glass of ice water or seltzer or add them to salads. Blackberries are popular in baked goods as well.
5) Yellow Summer Squash – This is also known as “crookneck or straightneck” squash. It is rich in fiber, vitamins C, K, and potassium and has very few calories. Prepare it grilled, in a summer soup or be creative and use it as a pizza topping.
A culinary tip: A grilling basket or tray is a very easy way to prepare veggies alongside your main meal on the grill. It makes for easy clean up and no mess in the kitchen!
Let us know which summer super foods are your favorite…Comment Below
Read more here: Super Foods
Eat Plenty of Summer Super Foods for a Healthier Diet!
We are already well into 2020. Regardless of whether you are one of those people that make resolutions, go with the flow, or something in between, why not try a couple of new retirement adventures this year (also good for pre-retirees). There are literally hundreds (even thousands) of possibilities but I’ve given you a great starter list of 25 options.
Sports and Fitness
Oh, those mood swings that seem to be an inevitable part of our lives!
Did you know you can actually control them so the good days are even better and the bad days aren’t so bad after all? Regardless of your age, surroundings or background, you can reduce your mood swings and increase your overall happiness.
Special Information on COVID-19 and your mental health at the end of this article!
Four proven ways to reduce mood swings and increase your happiness:
1) Diet and Mood Swings – What you eat really does make a difference in how you feel each day, especially your overall mood. Eating lots of fresh, organic fruits, vegetables, high-quality grains and lean protein is a good place to start. Your “happiness baseline” will be higher and you can keep on improving. You can also add dark chocolate and stay away from alcohol, nicotine and sugar for even more success in balancing mood swings.
2) Exercise and Mood Swings – Getting a “runner’s high” is the result of prolonged physical activity because it releases mood-enhancing endorphins. This equates to 30 minutes of aerobic exercise two to three times a week which can have a very positive effect on your overall happiness. Exercise also keeps your body healthier and gives you more energy which lessens the risk of going into a slump.
3) Rest and Mood Swings – We can’t emphasize enough the importance of getting a minimum of six or seven hours of sleep a night. Your body must have sleep to repair itself! Rest also encompasses quiet time in the form of meditation, sitting quietly sipping a warm beverage or any other method of quieting the body and mind without distractions. Our addiction to technology is a major contributor to the stress in America today!
4) Happiness Emphasis and Mood Swings – It is possible to elevate your mood by simple daily exercises.
These bonus tips will help you get started on your way to more happiness and less stress in your life:
Worries and anxiety about COVID-19 and its impact can be overwhelming. Social distancing makes it even more challenging. Learn ways to cope during this pandemic ~ Mayo Clinic Resource
For Additional Info: Manage Mood Swings
It is Possible to Successfully Deal With Mood Swings!
So many people, especially those Over 50, are looking for ways to assure better sleep!
These ten tips are simple and can be easily incorporated into your day and evening routines.
Getting enough sleep is important because it helps you feel better during the day. Sleep also plays a critical role in maintaining your good health. according to The Sleep Council.
You need to “power down” your brain if you’re going to sleep well. Meditation is a great way to give your brain a break. Label your bedroom as a worry-free zone so you can sleep soundly.
Keep everything that relates to work or stress in a separate room which is physically separated from where you sleep. That means your phone, TV, paperwork, bills, etc., will be out of sight and, hopefully, out of mind!
Did you know that we spend 33% of our lives asleep? Therefore, improving sleep means improving 1/3 of your life!
Better Sleep is at Your Fingertips!
Sometimes we underestimate the health benefits that are sitting in our own cupboards! Learn more here about the health benefits of honey and especially for the Over 50 crowd.
Honey is one of nature’s natural sweeteners, but it also has many health benefits you may not be aware of. Honey is loaded with antibacterial and anti-fungal properties that have been used and appreciated since Ancient Egypt. Check out the many health benefits below, and start using more “liquid gold” in your daily routine to reap it’s benefits!
All Natural Energy Drink
Honey is comprised of 80% carbohydrates, so even one teaspoon is a big boost of energy for your body. It’s an all natural form of glucose and fructose, and it’s liquid form means it enters your bloodstream quickly when a much needed energy boost is required! Add it to tea or lemon water for a quick pick me up!
Honey has anti-inflammatory properties and many say it helps to soothe coughs and reduce symptoms of seasonal allergies. There are no clinical studies proving its efficacy, but Dr. Matthew Brennecke, a board certified naturopathic doctor in Fort Collins, Colo. says “A common theory is that honey acts like a natural vaccine.” It contains small amounts of pollen, which if the body is exposed to small amounts of it, it can trigger an immune response that produces antibodies to the pollen. “After repeated exposure, you should build up these antibodies and the body should become accustomed to their presence so that less histamine is released, resulting in a lesser allergic response.”
Honey is full of antioxidants that may help brain cells. A 2011 study published in Menopause found that a daily spoonful of Malaysian honey may boost postmenopausal women’s memory. After four months of taking 20 grams of honey a day, the women were more likely to have better short-term memory than their counterparts who took hormone pills.
The brain also needs calcium in order to process thoughts and make decisions, and honey helps with the absorption of calcium!
Honey’s thick consistency helps to coat the throat and suppresses the trigger to cough. Two tablespoons are said to do the trick! One of the great health benefits of honey!
That’s right! Honey contains many amino acids, including tryptophan which is often associated with turkey – this explains why we get so sleepy after a big Thanksgiving dinner! Honey also helps to release serotonin which is then converted to melatonin, which also helps with a good night’s sleep!
Mix honey with a little warm water and apply to problem areas on the scalp. Leave it on for three hours before rinsing and it is said to help with itching and scaling associated with dandruff.
Treats Wounds and Burns
Honey’s antiseptic and antibacterial properties help heal wounds quickly and naturally when applied topically. A 2005 study published in the British Journal of Surgery found all but one patient who suffered from wounds and leg ulcers showed remarkable improvement after applying a topical application of honey.
Aren’t these amazing health benefits of honey?
Coffee Drinkers…this is for you!
Go ahead. Pour yourself another cup of joe.
“Studies have shown that coffee may have health benefits, including protecting against Parkinson’s disease, type 2 diabetes and liver disease, including liver cancer. Coffee also appears to improve cognitive function and decrease the risk of depression.”
There is a word of caution in the research. There could be some risks. If you drink too much unfiltered coffee (boiled or espresso), you may have mild elevations in cholesterol levels.
There is also a caution for an increase in the risk of heart disease in people with a fairly common, specific genetic mutation that slows the breakdown of caffeine in the body. How fast you metabolize coffee may affect your health risk. There’s always something to put a damper on things!!
Just a reminder…adding cream and sugar to your coffee adds fat and calories. And, sometimes it’s hundreds of calories!
This video from the Mayo Clinic tells you why! There is also important information concerning peanut allergies.
Coffee Drinkers = Healthy Benefits!
Did you know? Jigsaw puzzles help you exercise both the right and left side of the brain. Working a jigsaw puzzle helps keep your brain young!
Your left brain thinks logically and follows sequence while the right brain is creative, intuitive and emotional. When working a jigsaw puzzle, you harness both sides of the brain.
Jigsaw puzzles engage the brain to retain information on shapes and colors in order to choose pieces that will fit together properly.This hunt for pieces requires your brain to memorize what each piece looks like or should look like and what kinds of pieces you are searching for in order to complete the picture. Doing this repeatedly reinforces short-term memory.
This engaging activity:
Here are two jigsaw puzzles for you to work and enjoy!
Click link beside each photo…
Interesting facts about jigsaw puzzles!
They were first created by an English mapmaker by the name of John Spilsbury in the late 1760’s. He made a puzzle by gluing a map of the world on a piece of wood and cut out the countries. Children would put the pieces together to learn to identify individual countries and their relation to one another. This was much like our puzzles of the United States that we all worked on when we were growing up.
Thus, jigsaw puzzles were originally invented for education instead of entertainment. Jigsaw puzzles are now loved by people of all ages. Jigsaw puzzles became a form of daily amusement and activity for adults in the early 1900’s. However, they were quite expensive ($5 for a 500-piece puzzle in 1908). By the time of the Great Depression in the early 1930’s, they became more reasonable in price. In fact, 10 million puzzles were sold per week during this time in history. This was an escape from the troubles of the Depression years.
Mesothelioma is an incurable, asbestos-related cancer that typically affects the lining of the lungs. Symptoms can include shortness of breath, dry coughing, and chest pain.
There is a long latency period associated with mesothelioma and asbestos exposure. Due to the long latency period of mesothelioma, approximately 20-50 years, about 80% of those who are diagnosed with this terrible disease are seniors. The average age of mesothelioma patients is 69.
Pleural mesothelioma accounts for 75% of cases. It forms on the soft tissue covering the lungs and sometimes abdomen. The prognosis for this type of cancer is poor because there is no cure, and the cancer is aggressive once it develops. Those who can undergo multimodal therapy, which is a combination of two or more treatments, have an improved prognosis. And some mesothelioma survivors have lived a long time despite the poor prognosis.
Fortunately, for seniors and their families, there are treatment options and advocacy centers, such as The Pleural Mesothelioma Center. The Pleural Mesothelioma Center offers free assistance and resources to anyone coping with pleural mesothelioma, as well as their loved ones. This is done through patient advocacy, medical content from our accredited experts, public outreach, and a veterans department specifically for those who have served.
Many mesothelioma survivors credit the people who supported them along the journey as vital to their survival, and that is exactly what we are here to do!
Want to keep your heart healthy? Finally! We’ve been looking for a valid reason to justify the afternoon nap and now we have it. This is especially helpful for the Over 50 population.
Researchers at the European Society of Cardiology conference in London stated that that an hour or more nap has important health benefits. It can cut blood pressure and lower the chance of a heart attack or stroke. It also contributes to people taking fewer blood pressure medications. What a great way to keep your heart healthy!
Lead researcher, Dr Manolis Kallistratos, a cardiologist at Asklepieion Voula General Hospital in Athens, Greece, said, “Two influential UK prime ministers were supporters of the midday nap. Winston Churchill said that we must sleep some time between lunch and dinner while Margaret Thatcher didn’t want to be disturbed around 3pm. According to our study, they were right because midday naps seem to lower blood pressure levels. They may also probably decrease the number of required anti-hypertensive medications.”
He added: “Μidday sleep is a habit that nowadays is almost a privileged due to a nine to five working culture and intense daily routine. However the real question regarding this habit is: is it only a custom or is it also beneficial?”
The findings of the study suggest that midday sleepers have less damage from high blood pressure in their arteries and heart,” according to Dr Kallistratos.
The study showed that midday sleep is associated with lower blood pressure. It also found that longer ‘sleeps’ are even more beneficial. It’s interesting that the midday sleepers had greater dips in blood pressure while sleeping at night. This is associated with better health outcomes.
Patients who slept during the midday were under fewer anti-hypertension medications compared to those who didn’t have their midday nap.
The conclusion was that the midday nap is associated with lower 24 hour blood pressure as well as a fall of BP at night. This results in less damage to the arteries and the heart.
The longer the midday nap, the lower the systolic BP levels and probably fewer drugs needed to lower BP.”
Of course, there is balance in all things. You should still make daily exercise and healthy eating a priority. But, it’s nice to know we can reward ourselves with some rest on a daily basis!
So, if you can, make naps a priority in your daily schedule, and if you really need an excuse, tell people you are doing it for your health!
Over 50? Indulge in a nap to keep your heart healthy!
Design Your life – Healthy living for Grandparents
Looking into the mirror at your grayed out hair and wrinkled skin, you probably reminisce about those blissful moments when you held your bundle of joy in your arms for the first time. Now, a couple of decades later, your bundle(s) of joy have flown the nest and you are back to thinking about what makes your life worth living. It is just a matter of time before you receive an answer to that question.
Grandkids not only let you relive your life’s greatest moments but also make it much more fun to do so! Somehow looking after grandchildren is a lot more enjoyable and much less demanding affair. But to keep pace with those young and energetic hearts and to maximize your fun quotient, it is necessary to build up your strength and sustain it. Healthy living is not a fad that is meant for the younger generation.
As archaic as it sounds, life definitely starts after 40 and it is in your hands to make it worthwhile. Here are a few pointers for you to become the healthiest and the most involved grandparents ever.
Keep close tabs on your health
The best way to keep your body healthy is to know what you are up against. Keep close tabs on your health by drafting regular check-up plans and sticking to it diligently. Getting screened for ailments that are common after the 50 age mark, everything from diabetes to heart, kidney ailments and cancer, should be in your top priority list every few months. Identifying your problems on time helps greatly with the treatment and its success.
Watch what you put into your mouth
Age transforms the way you and your body look at food. From changes in metabolism to modifications in taste buds, you need to adapt your lifestyle to suit your body and its demands. While minimizing sodium and sugar intake, it is necessary to maximize intake of fruits, vegetables, fibers, lean protein etc, Ensure that you always stay hydrated with water and other fluids. Cooking and eating need not be a lonely affair. Socialize and get more involved with people around you to make it more interesting.
Bring in that zing
Age is all the more reason to stay lively and active. Add some physical and mental activity into your daily routine. Take an hour of your time to invigorate your body through simple workouts like walking, jogging, yoga and fight your heart and bone ailments much more effectively. It is best to consult your physician and health advisor before starting any physical activity. As you age your mental acumen declines and that is not a secret but there are ways to reduce its effect. From books, simple puzzles, crosswords and small games to hobbies that motivate you, spare some time to bring back the zing in your routine.
Get some shut-eye
Sleep issues like insomnia are some of the major causes of physical ailments in older people. Though your sleep patterns might undergo changes as you age, simple practices like transforming your bedroom to look and feel more dark and comfortable, changing your bedtime, taking a bath before bed, avoiding television etc, can significantly boost the chances of getting a good night’s sleep.
You are the one person in this world to know what brings you happiness. Be it long forgotten hobbies or contributing for worthy causes or participating in community development programs, be it socializing and finding new friends and connecting with your family or bonding with pets, pick your source of joy and work on it to peel away any discontent and depression from your life.
By choosing to be healthy and happy you are transforming yourself into fantastic role models for your grandkids to follow. As much as grandchildren would like to hear stories from you, you should remember that the greatest story that you share with them will be that of your life.
For More: Healthy Living Tips for Grandparents
A Neat & Tidy Post: A Less-Cluttered Bedroom
Healthy Living for Grandparents – A Must to Age Well and Enjoy Life!
Colorado Springs Over 50
We would love to hear from you on ideas you would like us to investigate and write about.