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Health & Fitness

5 Ways To Improve Your Life AND Cut Expenses

The first thing we need to do is agree that some of the things in this article are not going to be more fun.  When I write, “Improve Your Life” I mean in a healthy way, not in a binge drinking frat party way.  The real key to this article is if follow all of these things, you should save many thousands of dollars per year and also be healthier and happier.

Next I want to say I got this information from all over.  We reference some things, in other cases you can do a search and find different numbers from different sources.  This is not a scientific research paper – just an interesting article on how to save money while improving your life.

Cold Showers

Your first reaction might be “Hell no!” but give me a moment.  There are a lot of people that swear by cold (or colder) showers because they have significant benefits and they save you money.  Cold showers have been associated with increases Alertness, Refines Hair and Skin, Improves Immunity and Circulation, Stimulating Weight Loss, Speeding Up Muscle Soreness and Recovery, Easing Stress and Relieving Depression.  I have also heard that taking a cold shower when you cannot go to sleep and getting in bed right away will put you in a great, deep sleep if you have trouble with that kind of thing.

So fine, it is good for you if you can hack it.  But does it save you a lot of money?  I found a calculator for shower costs online here.  I did an example where I did a colder, shorter shower and a longer, hotter shower and compared the cost.  Turns out a family of 4 would save $478.50 in a year.  Not bad – and good for you.

Drink Less

Well, this is already starting to sound really sucky.  Take cold showers and stop drinking.  But in 2018 more evidence has been steadily coming out that the whole 1-2 drinks a day are good for you thing is not really true.  Women should have much less than that and even men should only be have a couple a week.  I found another calculator that will help you see how much you are spending weekly on alcohol.  And remember, it is not as good for you as you have been lead to believe.

In this very reasonable example, I have used this calculator and estimated a $1,872 annual expense per person.  If you live in a big city and like to go out with friends or coworkers a lot you are spending a lot more than this in fact.

Eat Less

The average American consumes more than 3,600 calories daily.  This is a 24% increase from 1961, when the average was just 2,880 calories. A man needs around 2,500kcal a day to maintain his weight with a healthy , balanced diet. Woman need around 2,000kcal a day. These values can vary depending on age, metabolism and physical activity, among other things.  Body builders and professional swimmers should not try this at home.

With all of this in mind, we simply eat too much – and food costs money.  We eat 37.5% too much food to be exactish.

How much money does the average person spend on food per month?  This figure varies based on age and income level.  Assuming you are middle class and a fairly young adult, it is $173 per week times 52 weeks which equals $8,996 in annual food costs.  Now if we cut that back by 37.5%, we would be saving $3373.50 per year per person.  And you would also save money on health care as it would reduce the likelihood of many weight related diseases.

This gets even crazier when you consider Forty percent of food in the United States is never eaten, amounting to $165 billion a year in wasted food, according to a report from the Natural Resources Defense Council.  This would figure that you might be throwing away 40% of the groceries.  If you are someone throwing away a lot of food, plus eating 37% more calories than you need, it means 75% of your groceries could be wasted or eaten when they should not be.

Cook More

According to the Bureau of Labor Statistics, in 2014, the average American household spent $2,787 on restaurant meals and takeout, compared to $3,971 on groceries. But in 2015, the average amount spent on restaurants and takeout jumped $221 to $3,008. Grocery spending, by contrast, increased just $44 per household to $4,015.

We all know that restaurant food tastes great.  It is higher in sodium, bacon fat, fried breading and slathered in butter or some delicious sauce.   If you learn to make good, healthy meals at home and cut the restaurants, you can save money and be healthier very easily.  Going out no more than once a week should cut that restaurant bill in half or less, saving approximately $1,500 a year and

Walk or Bike More Short Trips

In 2017, the average household made 1.5 trips per week to grocery store.  Most likely these were done driving.  As mentioned above in the article, chances are you have too much food in your home already so going 6 times a month is too much.  But instead of saying “You can’t go”  let’s say you can only go on bike or walking unless you are going for a big run that should only happen 2-3 times per month.

Walking and biking are great exercise and if you really want something, just make yourself go on foot.  Chances are the craving will not be worth it if you have to walk there.

By using this strategy you will help yourself cut down on those food and alcohol expenses mentioned above while also saving gas and car maintenance.  AAA estimates that it costs 58 cents per mile to operate a car. Of that 58 cents,  only around 11 cents is in gas. The other 47 cents goes for expenses like, maintenance, insurance and depreciation.

So if you cut down on short trips by walking or riding your bike more, you could save several dollars on each trip and get better fit and buy less crap.  Putting a savings tag on this is harder but let’s say you cut $5 a week in car expenses plus another $10 per week in stuff you do not buy on a whim.  That is small but would add up to $780 saved in a year.

All told, all of these things would make you healthier.  And I certainly do not mean to imply to never take a hot shower or have a glass of wine again.  But the little daily things add up to huge savings and health benefits.  Let’s recap.

In one year, a family of 4 average people can save the following:

  • Cold Showers: $478.50
  • 2 Adults In Family Cut Drinking: $3,774
  • Eating Only Recommended Calories for Family of 4: $13,494
  • Eating Out Maximum 1 time per week: $1,500
  • Walking more and driving less: $780

This is all based on averages, different sources and fuzzy math.  We are just having fun here.  But this would suggest these changes could save an average family of four $20,026.50 per year.  Your results will vary.  But that is a lot of savings and health benefit.

If this all seems a little extreme, remember to start small and no one says you have to go to this level.  Shorter showers and less restaurants alone could save you some cash.  Make it work for you.  This is just an example of how you can imagine a different life.

Get Fit For Spring Hiking

Fitness and endurance are important as you move into the spring, and you must begin by finding places where you will get the best workout. You need not spend your time int he gym if you do not wish to, and you may begin to hike instead. The Akron area has many good hikes, and you will find that hiking is often better for then going to the gym if you are not the fitness type. This article will show you all that is beneficial about hiking, how you must hike and where you may go in the area.

#1: Why Hike?

You may hike for a number of reasons. You may not be a runner, and it is easier to hike because you are not going as hard as you may for many miles at a time. The hiking that you do will be quite a lot of fun because you will see all the sights that you go near, and you will have time to stop and rest while you are moving. Hiking is an event that you may bring the whole family around for, and you will quite enjoy going on hikes that you have selected for their beauty.

#2: How Hard Is Hiking

Hiking is easy for the whole family to, but it is hard on your body. You will get a full workout that pushes you quite hard, and you will feel the burn in all your muscles when your are done. It is wise for you to hike for small periods until your re strong enough to go on for longer, and you will quite enjoy the way it feels to get through a hike where you got a workout without wearing yourself out.

#3: Hikes In The Akron Area

“We hike every week and go to so many different trails in the Akron area. It is amazing there are so many options.” – Ron McDaniel

There are three very good hikes in the Akron area that you must try. You may go to Cascade Metro Parks North and South for your next hikes, and they have many trails that you will quite enjoy, and you may bring your children to play in the park at the same time. This is a lovely time for all, and it is a strong hike for someone who loves being on the trail.

You may go to the Sieberling Nature Realm when you wish to be on the trail among all the nature and animals that you may find. The Akron area is filled with wonderful wildlife, and you will quite enjoy seeing the park from a new perspective every time you take a hike there.

Each of these hikes will help you get the workout that you need, and you will feel much better about your body once you are finished.

Back Pain- When To See A Chiropractor

Chiropractors are doctors of chiropractic medicine and have extensive training in anatomy and physiology like medical doctors do. They spend as much time in advanced education as their medical counterparts. They perform carefully orchestrated manipulations of the spine to restore vertebrae into proper alignment. These subluxations of the spine often cause back and neck pain and can impinge or pinch nerves along the spine causing pain in other parts of the body.

Chiropractors do specialize in treating back pain that is localized and back pain that may radiate down the arms or legs. They can perform and order x rays, MRIs and CT scans. They do not prescribe drugs, preferring to keep treatments natural, when possible. They will, if necessary, refer patients to see orthopedists or surgeons if they feel they cannot help the spine health of a patient.

If you have experienced back pain that has not improved with rest or application of heat or ice in two days, see a chiropractor. They can do scans and a physical examination of the vertebrae and back musculature. They can apply heat or electrical stimulation in addition to spinal manipulations to realign the vertebrae. In a few visits per week for a few weeks, most patients feel significant relief.

Many chiropractors are used by sports amateurs and professionals to keep spinal health at optimum levels. Ideally, regular chiropractic manipulations maintain back and spine health. See your chiropractor regularly or if an injury of the back is causing significant pain. If you experience shooting pain down a leg or arm, your chiropractor can adjust the vertebrae of the neck, thoracic and lumbar areas of the spine that all of the nerves emanate from. Most sports injuries can be successfully treated with chiropractic adjustments, quickly and safely.

Whether the pain is from a sports injury, fall or strain, chiropractors are trained to treat and diagnose many spine and back problems. As with any injury, don’t wait until the pain is unbearable. Let your chiropractor examine you and perform scans, if deemed necessary, to determine how severe the injury is and how best to treat it.

Grief in Two Parts

Grief is in two parts. The first is experiencing a loss. The second is the remaking of life.  – Anne Roiphe

How I am Dealing With Tragedy

It was Christmas eve and he was five years old. He was dressed in his pajamas; the top was white, and the blue pants had feet to keep his toes warm. He was sitting on the landing of the stairs out of sight, watching his father put together Christmas gifts for him and his three brothers. It was at that time he realized there was no Santa Claus.

He thought to himself, “Who’s going to save me now?”

That’s when the depression started. It was a habit he learned at this very early age.

When things got tough he would go inside and protect himself by wrapping the cloak of depression around him. It was his way of protecting himself from feeling helpless. Here is where he learned what helplessness really was. The depression protected him. He went upstairs and put himself to bed and cried himself to sleep.

That is how I felt when my son died on May 30, 2017 at age 35. I would never wish that upon anyone else.

I found grieving to be a two-step process. You must grieve. You must experience the loss, and it is painful or it will forever define you. Grieving is a trying time filled with sorrow, anger, frustration, depression, embarrassment and sometimes, joy. You might experience all those emotions at the same time, a wild rollercoaster ride to be sure.

After you grieve, and it does take time, there comes a time when you start to rebuild.

Everything I believed in, I questioned. Everything that I held as important is not. I learned I can grieve and rebuild at the same time. It is not easy. However, I am determined to find something positive in this experience, I decided to use this opportunity to share with you what I learned.

Though these are difficult times, I have learned so much. I share some of my learning in the hope of helping others through any difficult times they are experiencing.

I learned I have no control over outcomes. I can influence them, but I cannot control them. The feeling of being in control is an illusion.

I learned the only thing I have any control over is how I choose to think, act and feel.

I learned humility. A lot of things I once held as important are not. Not the books I wrote, the awards I earned, the black belts I hold.

I learned compassion. I would wish no one to experience the pain of losing a loved one.

I learned to forgive. Forgiveness brings me comfort and hope.

I learned gratitude. The friends and family who supported me during these trying times are priceless. You have my gratitude.

I feel grateful for being comfortable with another’s persons’ pain while meeting them where they are.

I learned there is little value in judging another.

I am learning I want to stop judging. I have a long way to go here but I now know I have little to no understanding of why someone does what they do except that they are trying to take care of themselves. Taking care of yourself is a good thing. How it is expressed may not be.

I learned the value of ownership. If I cannot own what happens in my life I cannot change it or choose how I want to respond. It is my life and I want to be inner-directed and not be concerned about what others think. If I march to a different drum than accept me for the dance I chose or leave me alone.

I learned the impact I have on others even when I do not know I am having an impact. Therefore, I want to be thoughtful about what I think, say and do.

I learned I do not want drama in my life and it is my choice to accept it. When drama comes it can be a powerful source of learning.

I learned I am not responsible for how you feel. How you choose to feel is your choice and it has nothing to do with me.

I learned about the deepest pain a person can feel and realize there are always gifts if I am willing to look hard enough.

I learned material things will not change anything. I can be as happy or unhappy as I choose. It is not dependent on material things, though money can sometimes make it easier.

I learned being happy is a choice. Being happy is a decision. Happiness is not being giddy or loud, but a sense of peace and acceptance this too will pass.

I learned the value of having a personal relationship with God. Though I do not yet trust him, God does not test me or bring sorrow. He does comfort me if I let him.

I learned people really want to help during times of personal tragedy, but they don’t know how.

I learned I am responsible for all that happens to me and how I choose to react.

I learned how much I miss my son.

I learned how much I value my daughter

I learned a deeper love a grandfather can have for his grandson.

I learned to value my wife more than ever.

I learned I have friends I never really treated as friends.

I learned that I must forgive myself.

I learned I must forgive God.

I learned I don’t remember what I learned most of the time and that’s ok. The universe will keep sending me the same lesson in different forms until I learn it.

With that said, I learned I really don’t know much!

Ron Finklestein 330-990-0788 / ron@akris.net
Copyright 2018 – all rights reserved

Be patient with people who experienced a tragedy. The simplest act can bring tears. Do not judge, do not assume, ask. Give us time to heal. We all heal at our own pace.

 

Cheap Foods For A Healthy Diet

According to the Centers for Disease Control and Prevention (CDC), Obesity is common, serious and costly.  According to them, more than one-third (36.5%) of US adults have obesity, and while childhood obesity is declining it is still high and affects close to 13 million children in the United States.

What does that mean for your family?

According to them, low-income families are more in danger of having a child suffering from obesity, and also among adults, especially Blacks and Hispanics.

Obesity means a health issue problem that costs the United States government close to $150 million dollars a year.  If that is not something very troubling to consider, consider the health of your children and your spouse or partner and the health risks associated with obesity:

  1. Heart Disease
  2. Stroke
  3. Type 2 Diabetes
  4. Certain types of Cancer

All those diseases are preventable diseases that can be combatted by exercising and having a diet that is reasonable.  There seems to be a misconception between a healthy diet and the high cost of acquiring it.  Contrary to many of these misconceptions, there are many healthy foods you can find at your grocery store that do not cost a lot of money, for example:

  1. Lentils – A 1 lb. of Lentils at the local grocery cost can cost you around $1.50. Half a cup of cooked lentils can give you around 9 grams of protein, iron, and potassium with 115 calories.  You can cook the lentils in soups or side dishes with other vegetables that can give you many nutrients your body needs.
  2. Beans – A 1 lb. of beans at your local grocery store can cost you as little as $1.39. Beans are full of fiber, potassium, and magnesium.  They are a great source of healthy carbohydrates that can fight off hunger and keeps you feeling full longer. Beans and lentils are two cheap alternatives to meat and the recipes you can do with beans and lentils range from salads to soups and everything in between. Hint: soaking beans and lentils overnight can make it easy and quick for you to cook the next day.
  3. Oats – Who said cereals are the only breakfast in the United States?  Replacing cereal with oatmeal is not only cheaper but healthier too.  The sugars that are included in every serving of cereal will show in a bigger belly in your child.  Oatmeal will keep your child feeling full longer, and your wallet will show the difference.
  4. Sweet Potatoes –  sweet potatoes are full of vitamin A and vitamin C. A 3lb. bag of sweet potatoes at your grocery store can cost you around $2.94.  If you cook the potatoes in the oven with a teaspoon of oil and a dash of salt, you will have a dish that is filling, cheap and is good for you.
  5. Regular Potatoes – Regular potatoes are full of fiber but also full of vitamin C and Potassium.  The bad rep they get as a fatty, unhealthy food is because we think we need to eat them fried, full of butter and cheese, or accompanied by a big hamburger. This cheap food will certainly keep your child full and happy after they eat it for dinner.

Having a healthy diet does not have to be expensive. You do have to adjust your thinking and your stomach to these new foods and to prepare them in a way that seem appetizing to you and your family.  But, the benefits associated with these foods are too many for you to ignore, and the cost associated with them is too little for you not to try.

Recipes with these items are abundant, and the steps to follow to get a great result are all over the internet.

Happy eating and Good health!

Addiction and Recognizing the Signs

How to Spot Addiction

This article is not written by a doctor.  If you have doubts about someone having an addition problem, call a specialist right away.  This article is for general information anyone should know to keep in mind when they see problems and changes in people around them.

Because an addiction can negatively affect someone’s entire life, and other people around them, it is very important that their loved ones know exactly how to spot addiction. Also, because not all addictions are the same, family and friends should also understand what an individual may be addicted to. Having said that, here are a few of the most common types of addictions that many people are dealing with today.

Substance Abuse Addictions

• Alcohol
• Opiods
• Cocaine
• Marijuana
• Hallucinogens
• Tobacco
• Prescription Drugs (like tranquilizers, sleeping pills, sedatives)

Behavior Addictions

• Sex
• Food
• Using the Internet / Social Media
• Porn
• Gaming
• Shopping
• Cutting

 

All of these can have different negative effects on that person’s life. In some cases, the addiction takes over their life, and can even be fatal in the end. Particularly, when the individual is dealing with some form of substance abuse addiction. Everyone should want to know the signs to recognize a person with addictions. Read further to see the different types, the changes in behavior and how to get help.

1. Changes in Appearance

When an individual is dealing with an alcohol or a drug abuse addiction, there are some common problems that they can begin to experience. For instance, the individual may begin to lose excessive amounts of weight at a time, and people around them may discover that there are strange smells on their breath and their clothing.

2. Loses their Appetite and Lack of Sleep

In some cases, people may begin to experience a loss of appetite and they do not want to sleep. The changes that people can see on the surface are lacks of interest in both eating and sleeping.

3. Personal Grooming Goes to the Wayside

Another easy to see sign of a substance abuse individual is a lack of interest in their overall appearance. Also, they may lose interest in personal grooming activities like showering, washing one’s clothing items and even brushing their own teeth. At this stage of substance abuse, it is not uncommon for loved ones to notice these visible changes and begin to make plans to intervene.

4. Begins to Forget Things

During an individual’s bout of dealing with substance abuse, they may also begin to lose track of information and forget things altogether. At this stage, intervention is even more important as it shows a serious degeneration of their lives and a lack of ability to function.

5. Begins to Withdraw from Others

When the individual has been under influence of these drugs, they may also begin to withdraw from others and stop going to social gatherings. This will only get worse if the addition is not addressed promptly.

Getting help is the first step to recovery. Fortunately, there are many different ways to address these issues and they include intervention, personal one on one help with a trained professional in the psychological, health and medical field.  The place to start is to call an addiction center or service.  There are free and paid options in most places and you can simply do a Google search for addiction services and your city name to find a variety of options.

 

Top Tennis Players Visit Akron Ohio – in February?

During a cold, February winter weekend in Akron Ohio, that last person you expect to meet is a top tier professional tennis player.  They are supposed to be in the south of France or Doha,  Qatar, Sofia, Bulgaria or Quito, Ecuador.   Akron Ohio?  Not so much.  But every year a great event is put on by Victory Gallop that does just that.  They manage to bring top tennis talent to the Akron area to meet local tennis enthusiasts and play exhibition matches with local players.  All in the name of helping kids.

This year, Sam Querry,  a top American tennis player currently ranked #12 in the world, spent the weekend getting to know local residents and sharing his tennis wisdom along with Reilly Opelka, the tallest player on tour and a young up and comer as well as Jill Craybas, who upset Serena Williams in the 3rd round of Wimbledon in 2005.

The relaxing atmosphere at the meet and greet made attendees feel very close to the players and their willingness to joke around and dish some dirt made it very entertaining.  Attendees learned that they all take a lot of pain relievers, but they all prefer different types.  Also, the discussion on gamesmanship and cheating was very informative for parents there with kids who dream of being a pro some day. We live streamed about half of the Q&A and you can watch the video below or on the Akron Today Facebook Page.

The evening was capped off with an auction to get a chance to play with players the next day at Springside Raquet and Fitness Club.

All of this is to raise money for children to participate in Victory Gallop.

Victory Gallop is located in Bath, Ohio and is a nonprofit organization that provides therapeutic and recreational horseback riding for children with behavioral and/or emotional challenges and life-threatening illnesses.

Founded in January of 1995 by David M. Miller, DVM, Susan J. Miller, M.Ed. and Kimberly A. Gustely, M.S., it has helped many children with “invisible” impairments and life-threatening illnesses. From their website, Victory Gallop describes itself as a place where children, ages 3-18 years of age, dealing with many different challenges are accepted for who they are. It provides an environment where children can learn, grow and succeed through their relationship with the horse. The farm is a place where a child can find a friend who is willing to listen and offer encouragement and support. There are high expectations for hard work, hand in hand with a supportive framework of caring volunteers who help each child build their self-esteem while they learn about riding and caring for the horses.

One parent at the even shared how his son and the whole family feels the impact of their program.  After working with the horses his son is far more confident at school and is thriving.  These kinds of personal stories are how you know an organization like this is making a difference in people’s lives.

Sam Querry, Jill Craybas, Maya McDaniel (Local Junior Player) and Reilly Opelka

This event is not a onetime thing.  A couple of years ago my family and I attended and met the Bryant Brothers, Melanie Oudin and Sachia Vickery, who is having a good year this year.  If you are a tennis fan you need to put a reminder on your calendar and check out Victory Gallop each year after the holidays and get tickets to come a support a great cause and attend the biggest Akron tennis event of the year.

The Connection Between Health and Sleep

Research has for many years associated the lack of sleep to poor performance at work, school, and people’s health. Now, the correlation between some illnesses and lack of sleep has been more troubling for some people, considering the fact that many Americans are sleeping less than ever before.

School age children need a minimum of 9 hours of sleep per night, and with the increasing extra curricular activities, homework, and computer games  they are involved in, they are not getting enough sleep.

Women’s number one sleep problem is insomnia. Juggling work, home and children, one has to wonder if they ever get 8 hours of sleep per night. Sleep deprivation and low levels of melatonin have been associated with an increase risk of developing type 2 diabetes. Melatonin, a natural hormone made by our bodies is inactive during the day, but it’s active when the sun goes down.

So, how many hours of sleep do you really need to get? Here is the recommended sleep list by the National Sleep foundation.

1.Adults 65 and over, 7-8 hours

2. Adults 24-64 years old,  7-9 hours

3.Young Adults, 18-25 years old, 7-9 hours

4. Teenagers 14-17 years old, 8-10 hours

5. School Age Children 6-13 years old, 9-11 hours

6.Preschool children 3-5 years old, 10-13 hours

7. Toddlers 1-2 years old,11-14 hours

8. Infants 4-11 months old,  12-15 hours

9. Newborns 0-3 months old, 14-17 hours

Middle schoolers and high schoolers across the country get up very early to get to school on time.  The chances they are not getting enough sleep are pretty likely.  Avoiding caffeinated drinks and sugar rich beverages late in the afternoon should be avoided.  Turn off the TV, and video games console; they will complain, but their sleep is more important. At this age in their lives, sleep is not priority number one, or two , or three.  It is your responsibility to at least turn off their devices, and tell them to go to sleep.

Coffee: The Pros and Cons

Many people, from adults with full-time jobs, or college kids with packed schedules, rely on coffee as a source of energy. People not only depend on the effects from the caffeine, but genuinely enjoy the flavor. Coffee can be comforting, especially during the cooler months, when it feels even better to sip on something warm. According to an analysis by the European Journal of Epidemiology and a study conducted by the McGill University Health Centre, coffee’s benefits outweigh its risks.

  1. Coffee consumption helps prevent against cardiovascular diseases and cancer.
  2. Smoking decreases the benefits that coffee has for your body.
  3. Despite popular belief, there is no correlation between coffee and its link to the probably of getting gastric cancer.
  4. Can help prevent diabetes by increasing plasma levels and boosting your metabolism.
  5. Can aid/prevent damage in the liver.
  6. Drinking coffee can help stimulate the central nervous system which can protect against neurodegenerative disorders such as Parkinson’s disease.
  7. A single cup of coffee also contains many nutrients such as Riboflavin, magnesium, manganese, potassium, and niacin.
  8. According to a 2011 study conducted by Harvard School of Public Health, women who drank at least four cups of coffee per day, were 20% less likely to become depressed.

When coffee might not be the right call for you…

  1. There is a very small link between coffee and miscarriage, so if you’re expecting, coffee might not be your #1 go to beverage.
  2. Caffeine can raise LDL cholesterol, however proper filtration of the coffee grounds can help eliminate most of the risk.
  3. If you have trouble sleeping at night, or suffer from anxiety, coffee might not be the right drink for you.

In conclusion, although coffee has a multitude of benefits, those benefits can also be overshadowed by how you drink it. Many of the pros that are related to coffee are not included in high-calorie options from popular coffee shops. When drinks contain more milk, than coffee, it is likely that you are just getting more sugar and fats than any real health advantages. Be wary of flavored creams and artificial sugars, instead, opt for a splash of milk, or even some honey or agave nectar for added sweetness.

Akron is full of wonderful coffee shops and cafes.  Near colleges, like Kent State University in Kent you can find local, one of a kind places to get a fresh cup.

Basic Healthy Living Roadmap

The Cleveland Clinic and many other hospitals and organizations across the country offer programs on health and nutrition that can help you live a healthy life.  The Cleveland Clinic lists 7 things you need to eat and do to live a healthy life.

  1. Eat at least 7 helping of fruits and vegetables daily.
  2. Choose whole grain more often. Packages  are now labeled with whole grain, multigrain , etc. Read the labels!
  3. Limit your meat consumption.  Chicken and fish are the recommended meats by every organization that deals with healthy living.  Processed meats are not to be included in your diet, or to be kept to a very minimum.
  4. Consume foods rich in calcium and vitamin D.  While exercising, aim to get fifteen minutes of sun exposure
  5. The way you cook your meals is important.  Poaching eggs instead of frying them can help you maintain a healthy weight.  Steaming vegetables instead of frying them, or microwaving them is always preferable.
  6. Get active.  If you start slowly is better than not starting at all.  Dedicate a set  time where you exercise regardless of whether you have dishes in the sink, or laundry to switch.  Choose a time where it’s very probable you’ll make it.  It will become a habit if you stick to it for a week or two.
  7. And last but not least, Keep a healthy body weight.  It is so hard to start when you have 30 or more pounds to loose, that you get discouraged.  But, remember the weight didn’t come overnight, and having a healthy body weight lets you live longer.  Isn’t that worth the effort?

Before I close this, there is something you need to check out as well. The United States Department of Agriculture Supertracker allows you to create a profile to find out what and how much to eat. You can enter basic information, and they will have a personalized plan for you to explore. Check it out and see if it fits your lifestyle. GO! and let us know if it works for you.