Healthy Aging and Percentages

Healthy Aging and Percentages

My blog today does not include specific statistics about staying healthy, but written based on what I have observed over the past years.  

There are no guarantees that if you eat healthy, exercise and stay in shape you will live longer or even enjoy better health.  I am a great observer of others and have been through the years. When we were younger in our 20s, 30s, 40s and even 50s, we all were generally fairly healthy and not hooked on prescription drugs to stay well.  We were naturally more active since many of us worked or took care of our families.  In other words we were moving a good deal of the time.   Some of us had a decent sense of what healthy eating was even though iceberg lettuce was premium. And not to forget our soil  was richer and our foods not filled with additives and preservatives.  Today grocery stores are a haven for busy people and dinners are stacked in the frozen food department ready for quick eating.

It pains me to watch the people around me  with their poor diets and lack of exercise. People with a variety of conditions are dependent on their prescriptions and rarely seek out natural means to find solutions.  They often feel that taking prescriptions continue to solve their healthy issue and regular doctor visits will keep them healthy. Please don’t get me wrong these drugs are keeping people alive and are very important.

We eat healthfully, exercise and monitor our weight and so far feel good and do not take drugs for any conditions.  We eat about 90 percent healthfully with lean protein, lots of produce and lots of healthy herbs.  It is rare we don’t feel good and seem to never have digestive issues.  Will we live longer..that is not my goal. I want to feel good while I am alive.  

I have a good friend who is diabetic and has lost a bunch of weight and his numbers are good.  However, he has felt deprived and is slowly working his way back to eating more junk food. 

I have another friend with cardio problems and diabetes and always has many foods with sugar  in his house and eats steaks regularly.  Another acquaintance who is about 60 pounds over weight and has some digestive issues, lung problems and more… and stuffs herself with carbs.  I know it is difficult to give up your favorite foods and ones you have always indulged in.  Here is a little help

1. Keep a bowl of fresh fruit cut up in fridge for snacking
2. While at the store walk quickly by the bakery department

3.  Think chicken and fish

4.  Increase your produce intake with veggies that you like. 

5. Drink a lot of water..hydration and it staves off hunger

6.  If the bad stuff is your house you will eat it. 

7.  Have a buddy to share your new eating habits

8.  Limit your treats and think about them before indulging.

9. No exercise— start out with a short walk around the block, and never sit for more than half hour with getting up.

*These ideas are simple and remember to always take baby steps when making changes,  and do one thing at a time.

Lets Get Creative with Left Over Chicken

Left overs are often a fact of life.  Some of us love the leftovers and others don’t.  I often have left overs and I almost never throw food out. I am always glad when I have chicken left over as there are so many creative dishes to make.  I am guilty of occasionally buying cooked rotisserie chickens from Costco and love creating dishes with the left overs. I know the chickens are fresh and also very  economical.  

The first night serving the chicken is easy. I just heat it up and we dig in.  I give my husband the leg and thigh and I have a few slices of the breast.  There is always a lot left over,, as these chickens are very large.  I make a salad and and cook a  vegetable and dinner is ready. 

We are lovers of curry so chicken curry is a great way to use the left over chicken. I will share this simple recipe. Feel free to substitute any veggies you have in the fridge.  My curry is always different depending on what is waiting in the vegetable bin.  

Chicken Curry Recipe—-Economical and easy as always

Ingredients:

Cut up left over chicken (whatever you have left)

1 cup of thinly sliced celery

1 cup of sliced mushrooms (a staple at our house.

1 cup of thinly sliced carrots

1 cup of chopped sweet red pepper

Sesame seed oil

1 cup of coconut milk (I always have a can of this around for curry night)

Spices:  2 tablespoons of curry powder, turmeric, coriander, cumin

1 tablespoon of cinnamon

Salt and pepper to taste

Directions:

1. Heat the oil in a large pan (about 1/4 cup)
2. Add all of the spices and stir
3. Add the veggies and cook for about 5 or 6 minutes
4. Add the coconut milk and stir the veggies
5. Add the chicken and simmer for about 10 minutes.
6. Serve the curry with brown rice

Left Over Quick Chicken Soup

I make a lot of soup, and always have some in the fridge and freezer for quick lunches. I made this chicken soup one night when I got home late in the afternoon and didn’t know what to make for dinner.  It was cold outside so this hit the spot.  I used up lots of veggies in the fridge that I was going to have to throw away.

Ingredients:

Left over chicken cut up in small pieces

2 quarts of water or one half chicken broth

2 tablespoons of olive oil

Left over spinach, zucchini, tomatoes, green onions, broccoli (that is what I had left over)

1 can of drained white beans

Spices: two tablespoons each:  oregano, basil, thyme, tarragon, fennel, cumin

Salt and pepper to taste

Directions:

1. Chop the veggies you have ( don’t worry about how much there is).  You can even add radishes, cabbage, peppers—all will work
2. Boil the water and chicken broth
3. Add the oil (this helps conduct the flavors)
4. Throw in the veggies and spices and the white beans
5. Cook the soup until the veggies are tender
6. Add the chicken and cook for about 15 minutes
7. Serve the chicken soup with some crusty french bread.

Healthy Recipes for Paleo Salads

 The paleo diet is one of many diets that is enjoying popularity today.   It is a simple and healthy diet based on what early man ate a very long time ago.  This of course was before prepared foods, additives and preservatives.  I think the diet has a lot of validity and can be simple way to eat.  Many people have claimed to lose weight with the diet.  There are no restrictions of carbohydrates from produce.  Though potatoes are not part of the diet one can still indulge in sweet potatoes which are filled with nutrition.  Wine, chocolate and coffee can be allowed in small quantities.  These healthy recipes are a part of your nutritious diet.

Paleo Steak Salad

Ingredients

2 cups of thinly sliced sirloin steak-cold

4 cups of romaine  lettuce chopped

1 cucumber sliced thin and peeled

2 chopped roma tomatoes

1/2 cup of chopped watercress

1/2 cup of pumpkin seeds

Dressing

1/2 cup of olive oil

1/4 cup of wine vinegar

1 tablespoon of water

1/2 teaspoon of horseradish root

Spices: 1 teaspoon each oregano, tarragon, basil, rosemary, garlic powder

Salt and Pepper to taste

Directions:

1 Blend all the veggies in a bowl except for the steak and pumpkin seeds

2, Blend all the dressing ingredients in a small bowl and whisk until smooth

3. Pour the dressing over the salad

4. Fold in the steak gently

5. Add the pumpkin seeds

6. Chill in the fridge for about an hour 

Chicken Salad with Flax seeds

Ingredients

2 cups of chopped dark chicken meat

1 cup of  chopped arugula

1 cup of chopped spinach

1/2 cup of slice radishes

2 tablespoons of capers

1 cup of chopped sweet red peppers

1 cup of chopped yellow neck squash

1/2 cup of whole flaxseed

Dressing:

1/2 cup of grapeseed oil

Juice of one lemon

2 tablespoons of water

Spices: 1 teaspoon of red pepper flakes, oregano, curry powder, turmeric, coriander, black pepper

Salt and additional pepper to taste

Directions: 

1 Blend all of the salad ingredients in a bowl

2 Dressing: Blend the ingredients in a small bowl with a whisk until smooth

3 Pour the dressing over the salad and blend well

4 Store in fridge for about one hour.

Healthy Recipes for Summer--Farro Salad

Healthy Recipes for Summer-Farro Salads

Summer is the time for light eating and I personally try to make many meals that do not require lengthly cooking.  We do often grill but sometimes salads seem just wonderful for dinner.  Another benefit of these salads is that they are easy on the budget.

Farro is one our favorite grains and it is very versatile  It is delightfully chewy and mellow tasting.  I always have a supply on hand.  Here are a few of our favorite faro salads to add to your healthy recipe collection.  Both recipes will serve at least four people.  For a complete meal add some crusty french bread to dip in olive oil.  

Farro and Tomato Salad

Ingredients:

3 cups of cooked Farro

3 roma tomatoes chopped

1 medium cucumber peeled and choppedped

1/2 cup of chopped sweet onions

1/2 cup of chopped cilantro

1 cup of chopped sweet red pepper

Dressing:

1/4 cup of Olive oil

3 tablespoons of wine vinegar

1 tablespoon of water

Spices: 1 teaspoon each of oregano, basil, tarragon, lemon pepper spice

Salt and pepper to taste

Directions:

1. Blend the faro with all of the veggies and mix gently
2. Make the salad dressing:  Blend all the ingredients in a small bowl and whisk until smooth and well blended.
3. Pour the dressing over the salad and chill for one hour.

Farro and Spinach Salad

Ingredients:

3 cups of cooked Farro

3 cups of raw spinach chopped in small pieces

1/2 cup of chopped red onion

1/2 cup of sliced white radishes

1/4 cup of crumbled Feta cheese

Dressing:

1/4 cup of avocado oil

Juice of one lemon

1 tablespoon of water

Spices: 1 teaspoon each of turmeric, curry powder, coriander

Salt and pepper to taste

Directions:

1. Cook the faro according to directions.
2. Cool the faro
3. Blend the farro with the veggies
4. The Dressing:  Blend all the ingredients in a small bowl and whisk until thoroughly mixed
5. Pour the dressing over the salad and blend thoroughly
6. Chill the salad for about one hour

These healthy recipes will add to your daily requirement of produce.

*Both of these recipes will keep well in the fridge for several days—if you have any left.

Healthy Recipes-Salads

Healthy Salad Recipes for Summer

Now that summer is slowly creeping up on us, it is time for recipes that don’t require cooking  It is so nice not to heat up the kitchen, and salads usually fill that bill. I like to keep the salads simple and economical and of course tasty and healthy.  Salads are excellent as you can include a ton of veggies to get your required 5 or 6 servings per day.  Not to mention all the vitamins and minerals you need. Here are a few more healthy recipes to add to your repertoire. 

Here is one of my favorites which I make several times during the summer for either lunch or a light dinner

Tuna Mix

Ingredients:

1 small can of

2 cups of chopped romaine lettuce

1 cup of chopped and peeled cucumber

2 roma tomatoes chopped

1/2 cup of chopped fresh cilantro

1 cup of finely chopped celery

2 green onions chopped

3 radishes chopped

Dressing

1/4 cup of olive oil

juice of one lemon

2 tablespoons of water

1 tablespoon each of cumin, curry powder, oregano, basil, garlic powder

3 tablespoons of dried parmesan cheese

Directions:

1. Crumble the tuna
2. Mix all the veggies in a bowl
3. Blend in the tuna
4. Pour the dressing over the salad
5. Stir the dressing until everything is covered
6. Serve immediately

Chicken Salad with Walnuts

Ingredients

2 cups of cooked chicken breast in small pieces

1 cup of thinly sliced celery

1 cup of chopped zucchini

1 cup of chopped yellow neck squash

1/2cup of chopped parsley

1 cup of chopped walnuts

Seasoning: 1 tablespoon each of tarragon, rosemary, oregano, garlic powder

salt and pepper to taste

Salad dressing:

1/4cup of mayonnaise

1/2 cup of Greek yogurt

1 tablespoon of lemon juice

1 tablespoon of lemon pepper spice

Salt to taste

Directions:

1. Put all the veggies and walnuts in a large bowl
2. Mix all the ingredients of the salad dressing
3. Fold the dressing in the salad
4. Chill the salad for at least one hour

Salads are always great for enduring healthy recipes for healthy diets.

What I have Learned About Aging

Each decade brings new challenges, rewards and changes.   I remember being in my 20s and thinking that I had eternal youth; and would never feel or look older.  Turning 30 was a shock because I knew then that the 20s attitude was history.   Turning 40 was a true milestone and I remember feeling all was well in my world.  Turning 50 was the beginning of a decade of working hard in a new business.  Maybe I should stop here—seriously each decade brings new happenings but doesn’t mean we cannot still be productive and enjoy life.   I truly believe that people change attitudes and actions as they reach the golden years.  I am going to list a few of my thoughts.

1. I have a lot of energy but it doesn’t last as long
2. In some ways I am more tolerant and other ways not
3. I am not the clothes horse I used to be 
4. I am happiest in warm ups or jeans
5. Shoes are now for comfort and style is secondary
6. I eat about 25 percent less to keep my weight even
7. Making friends works best when you meet them at a chosen activity
8. I would prefer going out during the day and staying home at night
9. There are no magic bullets in life in the medicine, food, life experiences that work all the time
10. It takes longer to adjust to change and happenings in life
11. We are not getting any younger, any prettier or more than likely any richer so today is it!
12. We often have the choice how we spend our days and have to work at feeling productive
13. Accepting has become a keyword in my vocabulary
14. Sleep is a little tougher to come by and staying there another challenge.
15. The realization that this century has brought so many changes to our lives and adjusting to them can often be a challenge
16. Life has gotten simpler and more complicated at the same time
17. There is more competition in the arts if you are involved in writing a book or painting
18. Selling your service or product has become far more challenging.  I do remember making phone calls and writing letters with great success.
19. I don’t trust the ingredients that are in food and try to eat food that does not have ingredients
20. There are way too many choices at the grocery store, car dealer and most products we purchase.
21. Even though I am in good health and active our bodies do change
22. If I miss more than a few days of bike riding I have to build up strength
23. Worrying and stress are often part of the landscape so it is really about how we deal with it.
24. We often have less responsibilities with family but that does not stop us from worrying.
25. The word “choice” is definitely part of our daily living.
26. Healing from any health issue takes a long time in comparison to when we were younger.
27. Life is all about today
28. Sometimes being kind is merely a smile.

Are you a Morning Person, Afternoon Person or a Night Owl

There us a claim that  the time of day you  were born will determine what your best time of day that you will be full of energy and getting things accomplished. I was born at 2:30AM so I am really an early morning person. So, this assumption applies to me.  How does this apply to you?

I am extremely productive in the morning after rising at 4 AM,  I take care of my cat, set out the vitamins and clean up the dishes from the night before.  Not being a night person I admit I leave the dishes until morning. I head for the computer and do my social networking marketing, write an article or two and write my daily list of things to do.  We exercise with a bike ride or walk almost every day which helps get the motor running.  I also take care of errands and anything I have to do around the house. 

Around 1Pm I start to fade a little particularly after I have had lunch.  I reward my hard work with a half hour of reading one of my favorite mystery books.  and a quick power nap..

I work at about 75 percent speed in the afternoon often taking time to play the keyboard which I love and just puttering around. No matter how I try I don’t have the same concentration and energy that I have in the morning.  Sometimes I will go to my garage studio and work on some older paintings though I rarely start a new one. 

I usually start dinner about 5PM and enjoy a glass of wine.  After that glass of wine and dinner is over, I am pretty much in sitting position chatting with my husband and watching favorite TV shows. 

I have tried many times to get some things accomplished in the evening like starting a new article, working on the computer keeping up on social sites and answering emails.  It just does not work for me so I have pretty much given up.  I always keep thinking how much more I could get done if I stayed up a later and tried.  

I have friends who do their housecleaning at night, cooking dinners ahead of time, writing or even working on art projects.  I do admire this but for me it is never going to happen.

I have accepted my early morning surge of energy and take advantage of it.  I know my first 6 hours of being awake are my most productive.  And honestly I love the early morning quiet and enjoying the early part of the day with energy and enthusiasm.

Diabetes and What it Means to You

I decided to address this health issue that is now striking young kids.  Many young people are getting type 2 Diabetes, which was almost unheard of a few decades ago.  I am not a doctor nor do I have special training in medicine, except I read everything I can about staying healthy as we age.

Diabetes often starts with pre diabetes which means the insulin in your body is not producing up to par or is resistant.  This warning is so important to your good health,  and at this time you can start regulating your diet with good hopes of eliminating this disease.

Very often when diagnosed with Diabetes your primary care physician will put you on a insulin regulating drug.  Unfortunately for many this means they can eat what they want and the drug will do its job.  To me it would mean to clean up the food intake and start eating healthfully and eliminating processed sugar products. We live in a society today that is filled with fast food restaurants, aisles in the grocery store with sugar laden cereals and convenience foods filled with preservatives and additives.  Making wiser food choices can be a step in the right direction to keeping your blood sugar at normal levels.  I have known many people who have gotten off the Diabetes drugs by regulating their diets.  There are books and tutorials on how to do this.

A large percentage of people with pre diabetes  turn into full Diabetes.  Many people who take drugs for Diabetes eventually end up taking Insulin injections.  And accordingly  people with Diabetes are more susceptible to cardiovascular  conditions.  There are other factors which can create Diabetes which include family predisposition.

It seems simple enough to change your diet, add some exercise and rid yourself of the possibility of getting this disease.  And don’t forget to keep your weight in normal ranges.

Mayo Clinic has some sound advice to avoid young children from getting Diabetes: 

https://www.mayoclinic.org/diseases-conditions/diabetes

 There are also several herbs that help regulate blood sugar:

1. Cinnamon
2. Cumin
3. Ginger
4. Rosemary

A major supplement which helps support normal blood sugar range is Alpha Lipoic Acid.  Ask your physical about this one.  We take this supplement on a regular basis because it has so many health benefits.  

The good news is that for the most part with changes in life  style Pre Diabetes will not turn into DIabetes.  I hope you all take this seriously and realize that Diabetes takes a health toll. Please check with your health provider before making any changes.

Fun Hobbies in Retirement

For many of us during the working years did not have time to enjoy special hobbies that we often dreamed about.  Sometimes when we embark on these hobbies they turn into money making ventures.  And sometimes new talents we didn’t know we may have emerged.

I had many businesses when I war working full time.  My husband always reminds me that he could have wallpapered a wall with all of my ventures.  I had a gift basket business, marketing business, acted as a salesperson for small businesses, wrote a few books and taught telephone sales and etiquette.  Also I have had a few online businesses selling my art and hand painted tote bags and t-shirts.  During this time I had a few jobs but found I worked better for myself.

I have tried many things in past years. I took guitar lessons, cello lessons and karate to name a few. I also indulged in a few craft projects.  I have painted for most of my adult life off and on and have managed to sell a few paintings.  Today this is my hobby of choice.

My latest venture is playing the keyboard.  True I took some piano lessons throughout the years but this is entirely different.   And anyone can play the keyboard.  The keyboards are set so you can learn to play in a short time.  There is a method called E Z Play where the chords are shortened and you just learn the melody with your right hand.  I love sitting down at the keyboard and whipping out favorite songs.  Music is soothing and has many wonderful health benefits.  I feel calm and happy playing and listening to some of my favorite songs from the past.

My husband is a musician and plays the keyboard almost everyday.  He has fun making his own arrangements and creating new sounds.  Unfortunately pianos and organs have gone by the wayside in many cases.  We tried to sell a piano and organ a few years ago and we found we could not even give them away.  They have become a glut on the market.

I wanted to share this with you because of the great pleasure I derive from playing.  

Having a variety of fun things you enjoy doing makes for a day of happiness.  This is the time of our life we hopefully have choices how we spend our days.

How about a Garden this Year

Last year we got a few pots and grew some tomatoes, peppers and herbs. Everything grew well and we enjoyed tomatoes everyday along with peppers.  I did put Oregano, Basil and Thyme in one pot and the aggressive oregano took over.   I nagged at my husband all winter to expand our garden this year.  He was less than enthusiastic.  

He came into my workroom about three weeks ago and said he ordered two large wooded garden beds.  I was shocked but delighted.  We live in Arizona and the ground is  often not suitable for growing. However, he took the first step to our new and improved garden. The beds were half price so that did help the cause.

Being of green thumb intelligence  he checked out prices of all the different types of dirt he needed.  We truly lucked out as the dirt we needed was originally $7.00 a bag on special for $2.00 a bag. This was very helpful as we needed over 40 bags.  This just gave him more inspiration for the garden.

We now have a variety of vegetables happily growing  including radishes, tomatoes, cauliflower, brussell sprouts, cucumbers, peppers (hot ones and sweet ones).  We have a fine looking raspberry plant, blue berries, watermelon and cantaloup.  The herbs we have so far are oregano, basil, sage and tarragon.  I am looking to add lemon cucumbers, garlic, shallots, marjoram, and cilantro.  This year there probably will be no savings,  but next year will start the savings as the expensive items are already in place. 

We sit in the backyard with a glass of wine watching our little garden grow.  Hopefully all will stay healthy and mature properly.

We decided against growing  lettuce as it attracts bugs and generally inexpensive in the stores.

Even if you are not an avid gardener why not fill a few pots with dirt and grow some herbs and maybe a few peppers and tomatoes as we started out.  I love going to the garden and cutting herbs for different recipes I make.  Herbs all have special medicinal qualities and eating them fresh is the best.

There is something very spiritual about growing food and eating it.  The good news is that you never have to question the freshness of your produce.

I Eat Whatever I want and Never gain a pound

This is pretty much a true story but there is a glitch.  I truly love healthy foods.  If I am at a buffet and there are many salads including pasta, potato salad and fresh veggies. I always go for the fresh veggies because I like the taste much better.  Potatoes, rice and pasta are not my favorite foods so I can avoid them.  I will eat these foods if I am invited to someone’s house and they serve them.   As for bread i am really fussy about what I will eat.  Why waste calories on store bought roles? My weakness is crusty french bread and if this is served in a restaurant I will indulge lathering with lots of butter.

I do order a sandwich when out to lunch.  I may eat half a piece of bread and just eat the sandwich filling like turkey, tuna or whatever I decide.  I choose a salad for side instead of french fries because I like salads.

My house is absent from sugar and sugar products.  Though we do not live by a certain diet I keep starchy food to a minimum.  Usually for dinner with the meat or chicken course I make a salad and cook a vegetable.  Sometimes I may make two vegetables.  A favorite of ours along with grilling different meats and fish is also grilling  pan filled with with a variety of vegetables—onions, tomatoes, mushrooms, peppers and I season with olive oil and a ton of spices and herbs.

I have a weakness for red meat and I make it about once a week.   

For sweetness in our lives I keep a wide variety of fruit to snack between meals.  Once in a while I get a craving for something very sweet. Lucky if it happens at night I just live with the craving as it goes away.  Every few months I will ask my husband to go to dairy queen and get a blizzard with M and Ms.  When I am hungry I normally go to the fridge and break off a piece of left over chicken or slice a piece of cheese.  We love nuts.  I buy raw nuts and make a marinade of olive oil, garlic powder, parmesan cheese, curry powder salt and pepper  I cover the nuts  and spread on a cookie  sheet and bake them for about 20 minutes.  This is better than the artificial flavorings they often use to season nuts.

One of the bad things about loving foods laden with carbohydrates  is that it makes you hungrier for more.  If I have a salad, veggies and some chicken I am full.  If I eat pasta it leave me with a craving for more.  

One of the main reasons I do eat healthy is that I rarely do any random eating of cookies or candy.  When I am going to be bad-in the food department-I plan for it.

 I do eat whatever I want as you can see.