​Eating Healthy on a Budget

With the economic situation in the world being what it is, it's important to find ways of eating healthy on a budget. It's possible to purchase foods that are good for you and your budget; you merely have to plan ahead to get the best food you can for the money you have available.

Having a plan and sticking to it can help you get more food at less cost and allow you to prepare better, more healthy meals.

Here are some tips to help you succeed in eating healthy on a budget:

Grocery Shopping

1. Set aside time to make your food plan. Find the sales ads for each of the grocery stores in your area and decide on your meals for the coming week ahead of time.

2. Make a list. After you've planned your meals, write down everything you need for each meal. Check your pantry, freezer, and refrigerator to see if you already have some of the items. Make your grocery list and determine to stick with it!

• Include what you'll need for drinks, snacks and desserts.
• Remember your ingredients for preparation, such as butter, flour, sugar, and spices.
• Replenish cleaning supplies.

3. Clip coupons for items you know you'll use. Leave the remainder of the coupons at home so you're not tempted to save money on items you don't need.

4. Never go grocery shopping on an empty stomach because you're more likely to buy items that look good rather than those on your list.

• If you can't go to the store right after a meal, take along a light snack to help you resist temptation while in the store.

5. Buy items on the perimeter of the store first because these items are the healthiest choices. This will include fruits, vegetables, meats, and dairy items. The center items are processed or convenience foods. Not only are they more expensive, but they aren't healthy.

6. Look for fruits and vegetables that are in season as these will often be cheaper than non-seasonal choices. While you're looking at the fruits and vegetables, see if there are any sales on these healthy, nutrient rich foods.

• Choose large bags rather than individual pieces of fruit. The larger bags are often cheaper by the pound.

7. Buy store or generic brands. There usually isn't much difference in the way the foods taste but you can definitely see a difference in the price.

Other Ways to Eat Healthy on a Budget

1. Make your own snacks for your family's time away from home rather than allowing them to purchase food from vending machines. Fresh fruit and vegetable sticks with dip are much healthier than the bags of chips or crackers that come from the machines.

2. Eat at home. Whenever possible, make your food from scratch and eat it at home. Not only will this give you more control over what your family eats, but it can also save you a considerable amount of money.

• Eating out also encourages overeating because portion sizes are massive.

3. Drink healthy. Finally, when eating healthy on a budget, don't forget to think about what you're drinking. Expensive, sugar-laden drinks are the bane of your budget and counter-productive to healthy eating.
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• Look for 100% pure juices.
• Drink low fat milk.
• Drink more water.
• Cut out soft drinks.

If you follow these tips, you'll soon discover the joys of healthy eating and you'll save money in the process. You may have to spend some extra time preparing food, but the benefits are astounding!

​15 Health Tips Any Woman Over 40 Needs to Know

Our wisdom and compassion often increase as we grow older, but so do our health challenges. More than 90% of older adults have at least one chronic condition, and more than 75% have more than one. Plus, these figures are even higher for women than for men.

Natural changes like menopause and your family medical history play a part, but a healthy lifestyle can help you stay as strong and independent as possible in the years ahead.

Take a look at these tips to help you maintain your health as you age.

Dealing with Menopause:

1. Stay cool. Hot flashes can make you uncomfortable and disrupt your sleep. Reduce them by limiting triggers like alcohol and caffeine. Dress in layers and keep a fan next to your bed.

2. Manage stress. Stress can aggravate hot flashes and other symptoms of menopause. Meditate daily and think positive.

3. Lose weight. Your muscles shrink and your metabolism slows down as you age. The distribution of your body fat changes too, so more of those pounds wind up around your waist, increasing your risk for heart conditions and diabetes. Fight back by eating less and exercising more.

4. Eat soy. Many women find relief from menopause symptoms with soy and 1 supplements, even though studies give conflicting results. See if tofu and soymilk work for you.

5. Talk with your doctor. Your doctor can tell you whether you’re a good candidate for hormone replacement therapy or other treatments. Share your concerns and questions.

Staying Physically Fit:

1. Condition your heart. You’re about 5 times more likely to have heart disease after you turn 40. Aerobic exercise, along with a diet high in fiber and low in unhealthy fats, can help your heart start stay strong.

2. Build your muscles. Slow down muscle loss, and thicken your bones with strength training. Lift weights or try movements that use your own body weight for resistance, like planks and pushups.

3. Increase your balance. Avoid falls by becoming steadier on your feet. Practice yoga or just stand on one foot while you're talking on the phone.

4. Ask a trainer. Do you already have stiff hips or a sore back? Some professional trainers specialize in corrective fitness that will target the areas you need to limber up.

Other Health Tips for Women Over 40:

1. Sleep well. You may find it harder to fall asleep and stay asleep these days. Stick to a consistent schedule and block out nighttime noises.

2. Watch your blood pressure. Your blood pressure and heart rate rise as plaque deposits stiffen your arteries over the years. Losing weight, exercising, and limiting salt may help you to avoid needing medication.

3. Screen for cancer. Age increases your risk for many forms of cancer. Talk with your doctor about screening tests that spot cancers early when they're easier to treat and cure.

4. Check your hearing. You may already be noticing signs of age-related hearing loss. Shield your ears from loud and persistent noises by lowering the volume on media devices and wearing earplugs when necessary.

5. Protect your vision. Ensure your eyeglass and contact lens prescriptions are up to date if you're having trouble reading fine print. While no studies have shown a way to prevent cataracts, regular eye exams and managing conditions like diabetes can help.

6. Remain engaged. Staying connected is essential for vibrant aging. Cultivate close relationships and learn something new each day.

Staying informed and making healthy lifestyle choices can help you prevent and manage many of the conditions that come with aging. If you're a woman over 40, start now to maximize your chances of staying mentally sharp and physically fit in your golden years.

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Money and spirituality coexist in my life.

​I appreciate the value money has in society. Money provides many benefits. It can resolve many of the challenges that life presents. I have a positive opinion of money and appreciate the money I have. I am grateful for any boost in my income.

Spirituality is also very important to me. I am able to enjoy the benefits of wealth and be a very spiritual person at the same time. My wealth and spirituality are growing simultaneously. My spirituality continues to grow regardless of how wealthy I become.

In fact, it is easier to be spiritual when money is abundant in my life. I have less to worry about when I have enough money. I can be wealthy and spiritual at the same time. Many people believe that money is the root of all evil. I believe that money provides freedom.

My life has more potential when I have more money. Money provides the opportunity to explore my spirituality more freely and completely.

Today, I allow money to flow into my life. I experience spiritual growth, too. I am a perfect example of how money and spirituality can coexist.

Self-Reflection Questions:

1. What are my attitudes about money? Is my perception of wealth interfering with my ability to create more financial wealth in my life?
2. What are five ways having more money would benefit my desire to be more spiritual?
​3. Do I believe that having more money would interfere with my ability to grow spiritually?