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:
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!
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.
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.
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.
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.
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.
Powered by TCPDF (www.tcpdf.org)
The Surprising Connection Between Being Busy and Being Healthy
Do you believe the stereotype of busy professionals grabbing fast food burgers and letting their treadmills collect dust while they’re rushing from one meeting to the next? In reality, a growing body of research shows that being busy helps you to make healthier choices.
To be more precise, thinking you’re busy seems to increase your sense of self-importance, as well as your self-control. That’s the conclusion from several recent studies of university students at a global business school.
After writing an essay about how much they had to do, they were more likely to opt for apples over brownies and extra credit over a day off.
There are at least two exceptions to the findings. Feeling pressed for time undermined self-control and made the students more likely to indulge themselves. Also, being busy had less effect on students who were described as having a low work ethic.
If you’re trying to live healthier, cultivating a busy mindset may help. See how having a full plate can and busy mindset may help you to stay focused on your long-term wellbeing.
Doing Meaningful Work
If you find your job fulfilling, being busy at the office may enhance your fitness as well as your finances. On the other hand, if you’re not fully engaged, you may need to change your thinking or rely on other activities to boost your self-esteem.
1. Continue learning. Keeping your skills and knowledge up to date will give you the qualifications you need to work on challenging and interesting projects. 1 Sign up for workplace trainings and take courses online.
2. Build community. Developing relationships with your colleagues adds to job satisfaction. Be generous with your time and assistance and attend office parties.
3. Recognize your power. Regardless of your job description, you have the ability to make your job more gratifying. Learn as much as possible about your company and your industry. Think about the purpose behind your tasks.
4. Reshape your job. You may even be able to adjust your responsibilities. Volunteer for assignments that leverage your strengths and join committees that will make you more visible.
5. Pursue your passions. Channel your time and efforts into activities that excite you, whether it’s during the work day or on your own time. Think less about money and more about doing what you love and making a difference.
Dealing with Time Pressures
A long to do list will backfire if you feel like you lack the time to complete it. Learn how to manage your time so you can stay busy without becoming burnt out.
1. Track your time. Figure out where you currently spend most of your hours. You can find free apps online like Clockify or Toggle or use a plain old paper journal.
2. Set priorities. Block out time for the activities that add the most value to your life. Limit distractions like watching TV and superficial phone conversations.
3. Break things down. If you’re feeling overwhelmed, organize large projects into 2 smaller steps. Work backwards from the final deadline so you can set reasonable targets that you can meet.
4. Work mindfully. You’ll accomplish more with less stress by tackling one thing at a time. If you’re still distracted by other thoughts, write them down so you can return to them later.
5. Sleep well. To remain productive and healthy, resist any temptation to cut back on the TV. Go to bed early so you’ll be refreshed and ready for your next busy day.
A demanding job can actually be an asset when you’re trying to stay healthy. Use those busy feelings to reinforce your sense of self-esteem and encourage you to make choices that will keep you strong and fit.
Thank you for reading, interacting through the comments & sharing my posts. 🤗🥰🥰