Eating Healthy on a Budget Is Possible Find Out How Now

Eating healthy is a struggle for many older adults, due to high food prices, fixed incomes and physical limitations, which can make shopping and cooking a challenge.  Furthermore, with too little food or too much processed food such as salty canned soups or fatty frozen dinners, chronic conditions worsen and make eating healthy a challenge. In this article you will find valuable information, showing you it is possible to eat healthy within your budget.

Facts  You Should Know

“It is not unusual to find seniors eating cereal for dinner,” said Jennifer Hinson, the nutrition services manager at Lifelong, a nonprofit group that offers programs to people living with chronic conditions. Unfortunately,  many seniors will frequently run out of food before the end of the month, too often resulting in a poor diet.

Unfortunately, there is a reluctance among low-income older adults to use Food Stamps.  However, the use of Food Stamps could help improve the quality of eating and improve health, thus improving allover quality of life. Nationally, only a third of people age 60 and older, who qualify for the assistance program, are enrolled.  So please consider finding out if you qualify for this and other government programs for seniors.  Bear in mind, there is no shame attached to accepting government help.

Eating Healthy Ideas

To improve food availability among older people, the AARP Foundation awarded nearly $2 million in Hunger Innovation Grants this year to 10 programs nationwide that go beyond food banks.

However, Food Bank staples help provide ingredients for eating healthy meals which can be prepared simply and take nutrition, fiber, fat and salt into account. There are recipes that use easy-to-find ingredients and common food bank staples such as oats and beans.  Dishes range from familiar standards, such as spaghetti sauce with three ingredients – tomatoes-onions and garlic, to quinoa which is rich in minerals and vitamins or whole wheat pasta.

Flavor is Everything

It’s easy to fall into bad habits as you age, however, you don’t want to eat boring, bland health foods either. Those who are on low salt diets may like substitutes such as Mrs. Dash.  Personally  I like the original, however, there are a variety of combinations. This is where herbs can enhance the flavor of your food without adding sugar or fat.

The use of herbs to flavor food is great, however, fresh or dried herbs can be expensive, but there’s a way to get around that. By growing them in small pots in your kitchen, you will cut down on expenses and enjoy them year round.  Moreover, you don’t even need to purchase pots. You can plant seeds by putting small rocks or pebbles in the bottom of a container for good drainage or even a tea cup that’s not used, put soil in and plant the seed. In addition, old egg cartons are a great way to start the seeds growing and then transplant them into your containers. The seeds can be purchased at a local nursery, Walmart, Home Depot or Lowe’s Hardware stores,  or other local hardware stores like ACE.

Other Resource Ideas

Some Senior Citizen Centers have classes on nutritional cooking, which is a great way to try new things and to eat better, lose weight and help you eat more vegetables. As for healthy produce, that is pricey at the food store, try your Farmers Market.  Frequently they are lower in price at your local Farmers Market.

Eating Healthy with Some of The Most Nutritional Foods:

 greens: romaine, kale, raw spinach and collards
 carrots
 Brussels sprouts
 peppers
 squash
 sweet potatoes (yams)
 celery
 avocado
 green beans
 peas
 asparagus
 parsley
 onions
 garlic
 broccoli
 all berries
 cantaloupe
 all melons
 bananas
 mangoes
 grapefruit
 oranges
 grapes
 pineapple
 cranberries
 apples
Nuts (raw)
 almonds
 walnuts
 cashews
 brazil
Seeds (raw)
 flax
 sunflower
 pumpkin
 sesame
 oats
 millet
 quinoa
 buckwheat
 spelt
 barley
 wheat
 chick peas
 black-eyed peas
 black beans
 pinto beans
 small white beans
Fats (Healthy)
 avocado oil
 flax oil
 pumpkin oil
 olive oil
Animal Products
 wild Pacific sockeye salmon
 skinless chicken breasts
 free range eggs
 yogurt
 goat’s cheese
 cottage cheese
Natural sweeteners
 molasses
 unpasteurized honey
 frozen juice concentrates
 blended dates and raisins

Exercise At Any Age

August 14, 2017                           

Exercises for Seniors and Others

Many of us spend more time sitting than we did just a decade ago, a recent study reveals. Middle-aged men spend close to half an hour longer seated at a desk every weekday and sometimes even on a Saturday, than their older counterparts did, according to a recent study by the University of Edinburgh. Meanwhile, working women under 45 years of age, spend only six minutes short of elderly people, including those in nursing facilities. But fear not! These are the eight exercises that anyone can do, from Senior Citizens to Office Workers. These exercises can fit into any schedule including a work day, enabling you to stay healthy and have strength in your muscles.

The simple moves, including a chair twist and a buttock squeeze, have been recommended by a leading Physiotherapist, who warns that our ‘dangerously sedentary’ lifestyles are putting us at risk. Being inactive can be linked to type 2 diabetes, weight
gain and mobility problems. Furthermore, muscles can shorten and weaken if you don’t use them, which can lead to poor posture,
upper and lower back pain, plus muscle cramps.

There are topical pain relief options available, such as drug-free creams, glide on gels, patches and now even spray on relief. Most of which can be applied as often as required to provide fast-acting relief for sharp, shooting muscle and joint pain.

Most of us know the risks of being too sedentary and want to be healthier, however finding the time to do at least 30 minutes of moderate intensity physical activity, five times a week, can be a challenge. Doctors are now saying that just moving or walking for 10 minutes a day will help to improve health and strengthen muscles.

One of those important “MUSCLES” is our heart. Mobility is vital to strengthening our hearts and keeping them healthy.  There are many people who have heart conditions that limit their mobility. They need to check with their doctors before beginning any type of exercise, as should anyone else with a medical condition, however, the exercises that can be done while sitting should be less strenuous than other types of exercises.

By making a commitment to yourself, to do these simple exercises at least ten minutes each day, can bring great benefits to your overall health.

Equipment needed: You and a good sturdy Chair

Sit with you back upright.Head and neck straight.  Lift one arm at a time, stretching your arm straight up like you’re grabbing the sky. Wiggle your fingers, make a fist like you grabbed a bit of the sky and then lower your arm.  Do the same with your other arm. Start small try to do this five times with each arm.

Breathe in slowly through your nose, to the count of 5 and exhale slowly through your nose to the count of 5. Notice how calm you are feeling. Breathing though the nose helps to send more oxygen to our vital organs. This exercise can even be done to help calm you if you are feeling anxious.

Try to lift one leg at a time, bend at the knee if you are not able to raise it up and straight out in front of you. Raise it to either being straight out in front of you or with your knee bent as high as you can, but do not overdo it and not to the point
that you lose your balance. When your leg is lifted try to move your foot in a circular motion or wiggle it from left to right if you cannot move it in a circle. Lift each leg 5 times and move your foot.

With your foot on the floor, extend or  move one leg out in front of you and while keeping your heal on the floor, move your foot, bringing in towards you and then out like your pointing your toes, keeping your heal on the floor. Flex your foot five times and then do the other foot.  By stretching and flexing you are actually moving the muscles in your calves and thighs, without any strain.

Now place your arms on your hips, while sitting up straight. Move at your waist, bending to the side but not too far. We don’t want you to fall off your chair. Now move to your other side and bend sideways, but not too far.  Remember it is important
to keep your balance, safety is your priority.  It will become easier as you gain more flexibility. Try to repeat 5 times on each side.

Now sit up straight, try to move your shoulders back and then forward, slowly. Repeat 5 times if you are able to.

Now while still sitting up straight, turn your head to the right, back to center, then turn it to the left. Then move your head like you’re placing it on your shoulder, move to the right side shoulder then to the left. Now try to look straight ahead and raise your chin upwards, moving your head back.  Do all of these motions slowly, take your time in doing them. Try to repeat 5 times, but if not just work up to five.

Last, sit straight up,arms out to your side and move them in a circle forward and backward 5 times.Then bend your elbows and touch your fists together and pull them apart while keeping your elbows up. Stretch like your pushing your elbows backward, then bring them back together, repeat this 5 times if possible.  When you do this you are exercising your arm, chest and back muscles. By sitting up straight you are helping to strengthen your lower back.

For more information on how to Sit and Get Fit or easy exercises for Seniors, check out a variety of videos for sale on, or watch it on PBS TV.