HOW TO EAT WELL AND STAY HEALTHY ON A BUDGET

In these time of soaring gas prices and rising grocery and medical bills, many find it impossible to make ends meet. With a little ingenuity and planning you can eat well and maintain a healthy life style while still watching the dollars.

The greatest challenge for many people especially older citizens is the choice between whether to purchase medication or food. And certainly this is not just a challenge for older citizens but for younger people as well especially those with small children and others just trying to raise families.

Eating Healthy on a Budget
It may certainly be a challenge to eat healthy and stay within your budget but it can be done with some quick planning. And while these tips may be all to familiar and we’ve heard them all before, it is certainly time now (given these economic times) that begin to put them into practice.

Before you Shop:
• Make a shopping list. Plan out weekly meals and only buy what you need.

• Check the local newspaper for grocery ads. Check for sales at your local supermarket and clip coupons accordingly. Take advantage of ‘double’ coupon days. Remember that many manufacturers coupons can also be printed from the internet.

• Limit pre-packaged junk foods such as sodas, chip, cookies and frozen meals. They tend to be more expensive and higher in calories. (As always and as we have always been told ~ fresh fruit and vegetables make a better choice for snacks and tend to be less expensive).

• Always, Always, Always eat before you go food shopping this will help you to avoid impulse buying and impulse buying can wreak havoc on your grocery budget.

Consider these other Budget Stretching Tips:
• Choose lean cuts of beef which are lower in fat and cost less (less expensive cuts of meats can be cooked to perfection in a crockpot)

• Poultry such and chicken and turkey are low in fats and calories. Choose whole chickens and cut them up yourself (pre-cut chicken is generally more expensive). Ground turkey is an excellent substitute for ground beef and is generally less expensive.

• Consider trying dried beans and peas instead of meats for some meals. Beans are a great source of fiber and protein and cost less. Try using Chicken Stock or Vegetable Broth in place of water; this ads excellent taste without having to add meat to the recipe.

• Trade your cereal for oatmeal. Oatmeal is a health grain costs about $4 a box and will last much longer than a box of cereal. Oatmeal has also been shown to help lower cholesterol-so how neat is that…

• Visit your local farmer’s market where local produce is cheaper than at the grocery stores and many times even fresher.

• When shopping compare store brands to name brands. Store brands are cheaper and generally taste the same (tip: Many store brands are made by the same manufactures that make the name brands ~~ Same Can Different Label)

• You may also consider a dietary supplement that will help to more efficiently absorb the nutrients that take in from food.


Ways to Save on Medications
If you are looking for ways to cut back on your medication spending ~ try following these cost-saving tips:

• Try Generics. Talk with your doctor about switching to generics. Generics are safe and effective. Additionally, the average copayment is less than half of the brand-name copayment for most health plans. Take advantage of lower-cost generic programs offered by pharmacies at Wal-Mart, Kroger, Target and K-Mart.

• Use Mail-Order. If you would like to use mail –order, you will generally need a 90-day prescription from your doctor with at least 3 refills. With most health plans you will get a three month supply for the cost of only two months after you mail in your payment and prescription. Check your particular health plan for specific benefits.

• Optimize your Dose. As your doctor or pharmacist whether you can take a higher dose of your medication once a day rather than multiple times a day. You can also ask your doctor if it would be safe to split certain medications (many are already scored).

• Be an Informed Consumer. Research information and do not be afraid to discuss your concerns with your doctor or pharmacist.

Note: You may consider speaking with your doctor about adding a dietary supplement to help enhance your overall health and well being. There are also supplements that can help you to more efficiently absorb the nutrients that you take in from food.

Stay Active ~ Walk to Fitness
If you can’t afford a gym membership or expensive exercise equipment, walking is one of the most effective ways to keep fit and it is easier on your joints than most forms of exercise. A regular period of walking at least 30-60 minutes at least four or five times a week is a good way to reap the benefits of exercise. Remember these tips before you begin your walking sessions:

~ Do a five minute warm-up of regular walking

~ Continue with a period of faster walking that will raise your heart rate

~ Take a five minute cool-down period of regular walking

~ Stretch after walking

If you haven’t exercised in a while, start slowly and work your way up to 30-60 minutes. Always remember to speak with your doctor before beginning any exercise program.

Eating well, staying healthy and keeping fit really is possible, even on a budget.


To Your Continued Health and Success!
Miss Julia

SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 4~Healthy Living During Menopause

Improve Your Health Whether You Use Hormones or Not

There are a lot of ways to stay healthy during this time in your life. These steps are more likely to keep you healthy than just taking hormones.

Be active and get more exercise. Try to get at least 30 minutes on most days of the week. Try weight-bearing exercises, like walking, running or dancing. If you smoke, quit. Ask your doctor for help.

Eat healthy. Eat lots of whole-grain products, vegetables, and fruits. Choose foods low in fat and cholesterol. Get enough calcium to keep your bones strong. Before menopause you need about 1,000mg of calcium per day. After menopause you need 1,500mg per day. If you drink alcohol, limit it to no more than one drink per day.

Control your weight. Ask your doctor what a healthy weight is for you. Talk with you doctor and get regular checkups.

Discuss bone health. Ask if you're getting enough calcium and vitamin D. Get a Bone Density Test if you are older than 65, or if your doctor says you have a high chance of Osteoporosis. Ask about taking medicine to help preserve bone and slow down bone loss.

Have your blood pressure, cholesterol, and blood sugar checked. Have a breast exam and a breast x-ray (mammogram)

Researchers used to think that thin women have the worse menopausal symptoms. But researchers are now finding that the opposite is true ~ the heavier the woman, the worse some menopausal symptoms, such as hot flashes or night sweats, actually are.

Who should NOT take hormone therapy for menopause ~

Women who

• think they are pregnant
• have problems with vaginal bleeding
• have had certain kinds of cancers (such as breast and uterine cancer)
• have had a stroke or heart attack
• have had blood clots
• have liver disease

Just remember menopause is a normal change in you life. You can feel better by learning all you can about menopause and by talking with your doctor about your health and your symptoms. If you want to treat your symptoms, he or she can teach you more about your options and help you make the best treatment choices.

Part 1 - What's it all About Any?

Part 2 - Treatments for Menopause

Part 3- Practical Ways to Help Your Symptoms

Part 4 ~ Healthy Living During Menopause

To Your Continued Health and Success!

Miss Julia

GOOD NEWS ABOUT COFFEE ~~

BENEFITS OF COFFEE IN MODERATION
In large quantities, coffee - can be bad for your health. However, researchers at Harvard have recently shown that drinking coffee in moderation may not only be harmless, but can possibly have positive benefits.


Among these benefits are:

~ Lowering your risk of developing Type 2 diabetes

~ Lowering your risk of developing gallstones

~Lowering your risk of Colon cancer

~ Lowering your risk of Liver damage and Parkinson's disease.

~ Coffee may also help improve endurance in long-duration physical activities.


DRINKING COFFEE WISELY !
Spreading your coffee consumption over the course of the day will help you stay more alert than drinking most of your coffee intake during one period. So, instead of a 16 ounce serving first thing in the morning, try consuming 4-6 ounces every hour.

Moderation is still the key. Caffeine is a mild addictive stimulant that can still have harmful effects such as an increased heart rate and blood pressure. Limit yourself to two or three cups a day.

SPECIAL FEATURE
"Reduce Your Risk of Cancer"

The National Cancer Institute estimates that over 11 million North Americans have a history of cancer. If you have been thinking about quitting smoking, here's another reason. Tobacco can cause cancer in the lungs, throat, mouth and esophagus. More than 80 percent of lung cancer is caused by cigarette smoke.


Get Screened. There are many tests that can help detect cancer before it becomes difficult to treat. The earlier you spot it, the faster and easier it will be to contain.

Eat Healthy. One-third of all cancers diagnosed every year may be related to what we eat. Cut down on fat and eat more fruits, vegetable, nuts, beans and whole grains.

Start Exercising. A little more physical activity will help control your weight and reduce your chance of developing some types of cancer.

To Your Health and Success !
Julia Gray, Licensed Practical Nurse
Proud Member of MyVMTeam

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10 Tips to help You Stay Young and Live a Fuller, Happier, Healthier Life ~~

While eating healthy and exercising are proven ways for living a healthier life; there are other things that you can do to help you live a longer, fuller more fun-filled life. And remember no matter what your age you are still 'aging'...

Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.


Here's to a Fuller, Longer Life for You ...

1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.

2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.

3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).

4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.

5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.

6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).

7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.

8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.

9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.

10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!


You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".

If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.


~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~


HEALTHY LIVING - TIPS - FACTS & INFO

HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.

DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.


To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam

Visit me online @ JuliaGrayonLine.com
or
Google Me --> Julia Gray


Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com