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Healthy meals: cooking for 1 or 2 (Mayo Clinic)

Beans and other legumes: types and cooking tips (Mayo Clinic)

Eat healthy advice. Eating healthfully, that is, choosing foods that contain whole grains, vitamins C and E, and omega-3 fatty acids, may protect against vision loss due to age-related macular degeneration and other sight-robbing diseases.

 

 

 

 

 

Seniors

5 Causes of Inactivity and What to Do About It: #5 Injury

The problem: weeks or months of inactivity cause loss of strength and flexibility, which makes exercise difficult; injury becomes a long-term excuse to avoid activity.

Solution: rehabilitate and then resume an active lifestyle; schedule regular exercise for injured area and whole body. Symptoms of inactivity-related loss of function:

• Difficulty walking up stairs or performing simple tasks like lifting a gallon of milk
• Muscle aches, strains, and sprains occurring more frequently.

Whole Grain Options for a Healthy Diet

Grains are an essential part of a healthy diet. Also called cereals, grains are the seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

Grains are a good source of complex carbohydrates, various vitamins and minerals, and are naturally low in fat. They are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium if you choose whole grains over refined grains. Whole grains haven’t had their bran and germ removed by milling so they are good in fiber. High fiber foods tend to make you feel full longer.

When selecting foods check the label for the word “whole” and make sure whole grains appear among the first items in the ingredient list. Try to choose items with at least 3 grams of dietary fiber per serving.

Reduce High Blood Cholesterol

There is more evidence that oats are a good choice for heart health. USDA scientists have found that certain compounds in oats can help prevent inflammation in artery walls, leading to lower risk for heart disease.

 

DASH (Dietary Approaches to Stop Hypertension) Diet

Protect your bones - a video from the National Institutes of Health on preventing osteoporosis.

Try yoga for a body makeover - yoga can help with high blood pressure, high cholesterol and other health problems.

Five easy steps to beginning strength exercises

Food fact: “Functional Foods” are foods that have a positive effect on health by offering additional benefits that may reduce the risk of disease or promote optimal health. Examples of so-called functional foods include calcium-fortified orange juice and spreads with omega-3 added.

You're It. Get Fit! President's Challenge

What is the best frequency for aerobic exercise workouts? (Mayo Clinic)

MyPyramid for older adults

Small Steps Change of the Month

Plan your meals ahead of time and purchase only the amount of food you plan to eat. If you find yourself throwing food away each month, buy less.