Proper Nutrition After Retirement

gluten free ThanksgivingProper Nutrition After Retirement is something that everyone should be concerned with. The actual time to start feeding your body proper Nutrition is now, regardless of what age you are. However, because of their budget, where they live or other factors, many retired people forget about nutrition and just eat the cheapest foods available, in order to avoid hunger.

Healthy eating and nutrition for this group is greatly impacted by several factors, one of them being a change in body composition.  During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren’t as active anymore.

There are many factors which can hinder this generation’s health.  The information below will help you to lead a healthy life – no matter what age  you may be. If you have retired patents, you might want to check in on them from time to time and make sure that they are eating enough of the proper foods to keep healthy.

Lets start with Water
Water in the body decreases with age, so as we age we will become dehydrated very watereasily.  Sometimes  you  won’t feel thirsty, while other times it’s too much work to pour a glass a water.  With this in mind, it’s recommended that they drink at least
1 ounce of water for every 2.2 pounds of weight each day. Start with a glass of water before breakfast and it will help you to avoid over eating. A filter on the kitchen tap will help make the water drinkable and in the long run will pay for itself.

At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle.  Since energy needs are less, as we raising cattle for foodage, we  should eat high quality protein such as farm fresh eggs, lean meats from grass feed cattle, free range poultry, and wild caught fish. There is also a lot of protein in beans, not the ones from the cans in the local grocery store, but cooked at home. We have a small crockpot that we picked up for a couple of bucks at a rummage sale or Goodwill. We put the beans in there, set on low, and come back in a couple of hours and they are ready.

Carbs and Fiber
Carbohydrates are the main source of energy for the entire body.  You can find carbs in bread, cereals, pasta, and other grain products.  However there is a lot of research going on today that points to a diet that is lower in carbs as being much healthier for us. The reports point out that if you have a few pounds to lose, reducing your carb intake allows your body to pull some of its energy needs from stored fat. A diet that’s high in fiber and water will help to prevent constipation as well, and again, not to dwell on it, but the beans we talked about above are also a good source of fiber.

Fat intake as we age  should be limited, not eliminated.  You can limit fat by choosing lean avocado mayomeats from grass fed livestock, low fat dairy products, and food that contain “good fat” such as avocados, which are loaded with Nutrition with vitamins A, B5, B6, C,E, and K plus potassium, copper, iron, zinc and more. You don’t need to eat guacamole every day to enjoy avocados, there are many ways to enjoy it including making avocado mayonnaise to use on your sandwiches. And try to use preparation methods that don’t include frying. You can find the mayonnaise recipe here

As we age and get near or  in the retirement age group, iron deficiency can be seen with those who aren’t eating much.  Good sources for iron include lean red meats from grass feed livestock, organic raised spinach and some breakfast cereals. Be careful of the cereals because most of the come with excess sugars that your body doesn’t need.

Zinc intake is normally low as we age, and to make matters worse, it’s not absorbed very

Eating Healthy is a matter of choice - Yours

Eating Healthy is a matter of choice – Yours

well either.  the meat, poultry, and fish that we have talked about should be a part of your diet to help you meet the requirements for zinc. You don’t need a large serving. In fact a serving about the size of a pack of playing cards, once a day, should be enough to keep your zinc at proper levels.

Calcium is one ingredient that most people in the age group simply aren’t getting enough of.  Most believe that milk upsets their stomach, and therefore they
will avoid it.  They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk.  Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12
In order to absorb the benefits of B12, the intrinsic factor must be produced by the stomach.  Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis.  This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed. To find out if you have this condition, and how to treat it, visit your local professional caregiver.

Vitamin D

This vitamin is on the front pages of almost every medical report being published today.It appears that most people are not getting anywhere enough vitamin D. You can get your daily supply by being in the sun for 15 to 20 minutes each day, but not everyone can do mushroomsthat. There are foods that have vitamin D that will help you meet your daily needs. Foods such as wild caught salmon and tuna, sardines, mushrooms, some cheese, and eggs. Not sure, there are supplements available but before starting to take a supplement, check with your medical professional. There is a simple blood test that will tell you if you are getting the proper amount of the vitamin.

Each one of the above nutrients are needed to keep an aging body in good health.  As we age, we  should try to stay active and strive for a well balanced diet.  Even though the aged body isn’t the same as it used to be, proper care and the right nutrients can help us enjoy a healthy and long life. Proper Nutrition After Retirement is more important than ever as we deal with new and different stress factors, that we may not of planned on before retirement.

If you have been putting off getting started with a healthy balanced diet, today would be a great day to start.

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Eating Healthy On Vacation


gluten free

choose wisely when eating on Vacation

My wife and I have spent the past month on vacation in Wisconsin, here are some Tips for Eating Healthy On Vacation that we used.

It can be very tempting to abandon your good sense of healthy eating on vacation.  When you are away from home, although you may strive for healthy eating, it’s easy to drift off and grab an ice cream cone, a burger with fries, or pizza with all the goodies,  here and there.  There are however, ways to watch what you eat on
vacation and keep very near your goals for Healthy eating

You need to be setting in First Class  these days to request a low fat or vegetarian meal on airplane flights.  Plan ahead if the flight is going to be more than a couple of hours and bring along a healthy snack or a piece of fruit to hold you over until you reach your destination. If you choose to  drive to your destination, the quest to find healthy food can get a bit more complicated while on the road for hours. We drive from our home in Puerto Vallarta, Mexico to Wisconsin which is about 3000 miles. And with our dogs, it is a five day trip each way,

Rather than simply relying on fast food restaurants for nutrition, pack some nutritious Aging Gracefullyfoods in a cooler full of ice packs.  Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road. If you are going to be stopping at fast food restaurants along the way, try to stick to salads where possible.

Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down – as this helps to avoid the temptation as well as save a little money. These Items are usually a little costly, but you don’t notice until you go to check out and see your bill.  If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins. A heavy breakfast will make your drive uncomfortable. If your hotel has a stove or microwave, consider bringing your own healthy food with you.

If you simply must eat out, do so only when you are hungry.  Restaurants will usually serve large portions, so be careful, remember, you don’t need to eat everything on your plate. You are on vacation.  If you do go a bit over on a meal, be sure to cut back on the next meal to get a balance. If you are eating in the hotel restaurant expect the prices to be higher as well.

Gluten-free pasta saladIf you find it hard to fit in three square meals a day,  fit in six smaller meals or snacks,
as your body needs fuel every four hours or so. When you eat out, avoid appetizers, or use them as a main course. A healthy appetizer along with a small salad (dressing on the side, please) can make for a nice meal.  Whatever you do, do not miss any meals or you will find yourself over eating at the next meal.

When it’s possible, you should avoid eating large meals at night.  When your body gets ready for sleep and slows down, it also burns calories at a much slower pace. Always allow a minimum  of a couple of hours after a meal before going to bed. If possible take a small walk after the meal. It really Helps. Never eat bread before bed, and
make sure to avoid the butter, there is nothing really healthy here that your body needs when you are sleeping.   Choose fish or poultry for your meal instead, and include vegetables as a side dish. Make sure the vegetables are not swimming in butter.

Even though it may sound hard, eating healthy on vacation isn’t really that difficult.  You will need to use a little will power, and pass up foods that you know aren’t good for you. Every time you avoid those foods, your will power will become stronger. This
will help you enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, remember that eating healthy is a way of life.  You can afford to get something you crave once in a while, although you shouldn’t make a habit of it.  One ice cream cone or a pizza isn’t going to destroy  your health goals – as long as you know when to stop.

One last note, if traveling with a pet, be sure to plan their meals in advance as well. It can become costly trying to find food for them along the way

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6 Things That Fit People Do Daily

Weight Loss in the retirement years

Hiking the hills of Mexico near Puerto Vallarta

I don’t think that I write often enough about the importance of exercise, eating right and our health. Here is a list of 6 Things That Fit People Do Daily one of which is exercise. Now I am not among the extremely fit, but I do try to stay fit by doing some exercise daily, eating a healthy diet and getting the right amount of sleep. Review the list and see how much of these 6 things are part of your daily lifestyle. You might want to make some adjustments and then again you might be just fine with the lifestyle you are already living.

1. They Exercise

If you’re a person who absolutely dreads exercising, then you will never be fit. Exercising, and eating right are two necessary components people use to get and stay fit. They are inseparable like a hand and glove, black and white, etc.

workout equipment

So if what you are doing in the gym or at home does not excite you, then it is time to try other forms of exercising until you find something that you look forward to doing. I started by replacing my naps with walks, I still get a short nap in the afternoon, but now it is after my walk. My walk is after I eat lunch. It’s not long, about 15 minutes, but it is much healthier than just setting around after a meal, and guess what. You can visit with your friends just as well while walking together as you can setting around the lunch table after a meal.

2. They Eat Healthily

Salmon Steak is rich in Omega 3 fatty acidIf you talk to fit people about how they train, you’ll find they listen to their body as far as knowing what to eat. Over time, they have figured out what makes them feel good, what keeps them full between meals and what kinds of food gives them the energy they need to make it through hard workouts.

One thing you’ll find they do not talk about is the latest diet fad – at least not seriously. Why? Because they already know what works for them and they know that with healthy food choices they will not need a fad diet to stay in shape

3. They Prioritize Their Health

Fit people put their diet and exercising ahead of everything else, after all it is their life and the only one they have. If that means getting up 30 minutes earlier to get in a workout before going to work, then so be it. If it means eating the healthy lunch you brought from home while your colleagues eat cafeteria food, oh well that it is their loss. Actually they know that most cafeteria food and fast food is not going to do anything good for their minds and bodies so they feel very good by sticking to the healthy choices that they have made.

4. They Get Enough Sleep

Sleep is one of the most underrated parts of fitness. Getting enough sleep is paramount to Retire to Mexicogetting fit. So don’t try to burn the candle at both ends. Some people require 8 hours of sleep while others can get by on 7. Health experts advise not to try to get by on less for any long term because your body needs the sleep

While you are sleeping, your body is busy repairing itself. By getting at least 7-8 hours of sleep each night, you’ll be healthier, happier and fitter.

5. They Associate With Likeminded People

You won’t see fit people chumming around with friends that are constantly getting fast food, eating donuts and sitting on their couch watching TV. If you think about it, there really is not much on TV worth your time when there is so much to life to enjoy if you just get out and enjoy it.
That’s why you will find people that are fit, hang with the crowd that is into healthy cooking or going on organized bike rides, healthy walks or a nice run.

exercise6. They Are Always Active

Fit people are always finding ways to stay active. While they plan exercise into their daily routine, they also opt for other activities that burn calories and use muscles, such as walking or taking the stairs. After they have added these to their daily routine, it is only a very short time until it becomes second nature to them.

Practice these 6 Things That Fit People Do Daily  and you too can start down the road to becoming fit and feeling the health benefits that come with a healthy lifestyle.  What do you have to lose other than perhaps a pound or two or three of unwanted weight.

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Health Benefits of Tea and Honey

Green TeaHave you ever had one of those days when your body kind of aches but your not really sick or at least you don’t think you are. I’m having one of those days and thats where the Health Benefits of Tea and Honey come in. I like green tea and we always have a jar or two of unprocessed honey in the kitchen because we both like natural honey. We combine them early in the morning to start our day but when your not feeling 100% it’s time for a “pick me up” this is the answer for us.

We’ve long known that besides the incredible taste of tea, there are many health benefits associated with this enjoyable drink. We also know that honey is an undisputed force for combating diseases and maintaining good health. But, did you know that combining tea with honey inserts a blast of benefits that far exceeds ingesting each one by itself?

The Western hemisphere is far behind the Eastern hemisphere in knowledge and research of the health benefits of tea and honey. In fact, effects of drinking certain teas have been studied in China for 4,700 years when Emperor Shennong wrote that some teas (oolong, green, white and black) could successfully treat medical ailments such as fatigue, tumors, abscesses and conditions involving the bladder.

We now know that it’s the cleansing antioxidants in tea that makes it so valuable to our health. Tea is also a stimulant, which explains how it can help us overcome fatigue. Many recent studies have shown that green tea may reduce the risk of breast and prostate cancer.

Honey is also an ancient food source and beneficial method of treating certain medical conditions. It’s said to have been mentioned in Babylonian and Sumerian writings, in the ancient documents of Egypt and India and also believed to have been used even further back in time.

Together, tea and honey can provide powerful and extraordinary health benefits to our lives. In this report, we’ll explore which teas are valuable in antioxidants and are beneficial to reducing health maladies in our lives and how adding honey to tea can maximize the advantages.

Health Benefits of Tulsi Tea

A mix of spicy and sweet, Tulsi tea Organic India Tulsi, Original, 18-Count Boxes (Pack of 2) New Price: $9.91 Old Price: $13.14 You Save: $3.23 is said to be a gift from nature to the human race. You can name almost any health problem and learn why Tulsi tea can help improve or eradicate it.

Tulsi is actually an herb grown primarily in India, where it’s commonly referred to as

You can grown holy basil from seeds

You can grown holy basil from seeds

holy basil Organic India Tulsi Holy Basil, 90-Count New Price: $13.29 Old Price: $29.11 You Save: $15.82 .” India’s ancient health system is called Ayurveda, meaning “knowledge of life,” and the Tulsi herb is the foundation of the system. Ayurveda is mentioned in writings as far back as 5000 BC and is holistic in nature – promoting both mental and physical health.

Plentiful in antioxidants, Tulsi contains a myriad of properties that are essential to maintain good health. Among the health benefits you can reap by drinking Tulsi tea are:

· Respiratory health
· Protects against “free radicals” which damage our bodies. (Free radicals are caused by conditions in our lives such as smoking and environmental pollution).
· Digestive system
· Metabolism
· Vision
· Immune system
· Pain relief
· Slows aging

There’s almost no end to the benefits that Tulsi tea can bring to your body. You can easily see why the Tulsi plant was considered sacred in India and could be found in almost every Indian household, grown in pots and used daily to promote health.

What Makes Tulsi So Beneficial?

This unique herb also has a distinctive chemical makeup that’s very complex in nature. The Tulsi herb’s most beneficial component is the presence of “phytochemicals” which are found to contain properties that serve to both protect and boost the body’s health.

Phytochemicals work together to protect and heal your immune system, which is the foundation or good health. Certain plants such as the tulsi herb produce phytochemicals to protect themselves from diseases, and recent scientific studies have proven that they can also help protect and assist humans in fighting disease.

These powerful phytochemicals contain many chemical properties that may be benefiicial, including antioxidants; isoflavones, which help hormonal issues; saponins, which prevent cancer cells from multiplying; allicin, which has anti-bacterial properties; indoles, which reduce the risk for some cancers; and proanthocyanidins, which adhere to cell walls and prevent the invasion of pathogens.

Many foods are rich in phytochemicals, but getting enough of them in our modern daily diet is a problem. A tea produced from the tulsi herb is an easy and pleasant way to get more phytochemicals in our diets.

It’s easy to make and has a sweet and spicy taste that you’ll enjoy. You can find online sites that will ship tulsi tea and provide recommendations about how to brew it and how it can help your health.

Health Benefits of Green Tea

Green tea has been enjoyed by multitudes of people for many centuries, beginning over 4,000 years ago in China and later spreading to most of the Eastern countries. It was used

Green tea Health Benefits

Green tea holds more than just great taste.

as a medicine to help healing, level body temperature, aid digestion and control bleeding.

Many ancient writings touted the health benefits of drinking green tea, and also explained how to grow and brew the leaves. Green tea Bigelow Green Tea, 40-Count Boxes (Pack of 6) New Price: $23.38 Old Price: $32.26 You Save: $8.88 has now become a staple in many pantries around the world including ours.

Its benefits are numerous and scientists are still finding more about the health advantages that green tea can bring into our lives. Among these health benefits are:

· Diabetes prevention and control – Green tea has long been linked to diabetes as a way to reduce insulin levels and blood glucose. Catechins, found in green tea are said to block sucrose and starch in the digestive system.
· Weight loss – Green tea’s ability to block starch may help to rid our bodies of excess fat.
· Lower blood pressure – Those who suffer from high blood pressure can benefit from the effects of drinking green tea.
· Lowering bad cholesterol (LDL) – Green tea’s antioxidants help improve the flexibility of our body’s blood vessels.
· Heart disease – Antioxidants in green tea help to dilate the blood vessels and other components help to strengthen cell walls.
· Cancer – Many cancers are caused by “free radicals,” which feed on the body’s pollution and poor health conditions. The catechins found in green tea can have a profound effect on promoting a health immune system, which in turn gets rid of free radicals.

There are many other benefits to drinking green tea, a fact that the Eastern hemisphere has known for millenniums. Those who have enjoyed green tea for years report that they have more energy, lost weight and that many health maladies have lessened as a result.

Green tea has been the focus of many scientific studies that helped to determine the short and long-term effect of consuming this beneficial substance.

Types of Green Tea

Green tea isn’t as popular in the West as in the East, but it’s fast replacing black tea as the tea of choice, mainly due to its proven health benefits. The green tea leaves are processed by heating before they oxidize, which means that they must be steam or dry heated immediately after they’re harvested.

There are so many great green teas to choose from. Online stores have an amazing collection of many Japanese and Chinese teas, but you can also find them in specialty stores. Beware of supermarket green teas – they tend to be of lower quality and can taste bitter.

You may want to try several types before deciding on a particular one. There are flavored green teas as well as roasted and steamed. Some online tea stores have specialty packages, which offer a sampling of teas that you can try and order more of when you decide on one that you like. Be sure to purchase high quality green teas to reap the full health benefits.

Health Benefits of Honey

Honey is sometimes called the ‘miracle of nature.’ In terms of health benefits, honey can strengthen your immune system, help treat many ailments such as arthritis and give you a natural boost of energy. And – it tastes great!

Athletes use honey to enhance their performance and reduce pain and weakness of

muscles from too much exercise. It’s the glucose contained in honey that gives an extra boost of energy and that can also keep your blood sugar at more constant levels.

Besides the quick benefits of boosting energy and giving you a “sweet” fix, there are long


A bee at work

term health benefits to adding honey to your daily diet:

· Immune System – Honey to your immune system is like using Draino to clean pipes. It rids the body of free radicals that pollute your system and keep it from being able to effectively fight diseases.
· Anti-bacterial – If you’ve had problems with your digestive system, honey can use its anti-bacterial attributes to help get your organs working in sync to promote and aid digestion.
· Anti-cancer – While honey can’t cure cancer, it can prevent carcinogens and tumors from forming in your body.
· Natural home remedy – Honey has been used for literally thousands of years to help treat a myriad of complaints such as yeast infections, skin problems and as a natural method to alleviate pain.
· Sleep inducement – Honey has sleep inducing qualities that can help you get a good night’s sleep, especially when combined with a cup of chamomile tea.
· Weight loss – Honey contains more calories than sugar, but its ability to help digest fat stored in your body makes it a great addition to your diet plan if you’re trying to lose weight.

The health benefits of honey are still being studied by the medical and scientific communities. Try to find absolutely pure honey Y.S. Eco Bee Farms Raw Honey - 22 oz New Price: $11.90 Old Price: $8.45 You Save: when you purchase it for health reasons. There are many online websites that offer great deals on the purest of honey and many health food stores also carry honey in pure form.

Combine Honey and Tea for Extra Health Benefits

Tea and honey go together like love and marriage. When you add honey to a cup of hot tulsi or green tea, you’ll reap health benefits many times more than having a single spoonful of honey or a cup of green tea.

The marriage of tea and honey produces and delicious beverage that provides medicinal values far beyond that of most items you can purchase in a pharmacy for certain ailments. Among the healing abilities of combining tea and honey are:

· Inflammation – When your body is inflamed because of an infection or illness, tea and honey can help to sooth the affected areas. Cancer is one of the inflammatory diseases that can benefit from a concoction of tea and honey, reducing swelling and bringing pain relief.
· LDL Cholesterol – Tea and honey provides an excellent medicinal combination for reducing bad (LDL) cholesterol and promoting good cholesterol. This powerful duo can free the arteries of debris caused by free radicals and plaque that can clog the arteries and cause a stroke.
· Heart Disease – Heart disease is caused by a number of different factors, including genetic, but by including tea and honey in your daily diet regimen, you can reduce the risks of having a heart attack. Tea and honey clears the arteries and promotes a healthy blood flow to the heart.
· Healing – Scientific research has revealed that tea and honey can advance the healing process of a body that’s been damaged in some way. The antioxidant powers of combining the two agents will trigger the healing of wounds and is also helpful after surgery.
· Cough and Cold – It was Grandma’s remedy back in the day, and it still works in today’s modern world of mentholated syrups and other sugary tasting medicines. While soothing a sore throat, tea and honey will also inhibit a severe cough.

Tea with honeyThe long-term effects of adding tea and honey to your diet can do wonders for your immune system and prevent the onslaught of diseases. Losing weight and feeling more energetic are also reasons for including honey and tea as part of your “get healthy” plan.

Besides the clearly defined health benefits of tulsi and green teas and the numerous advantages of honey, the combination of tastes from both of these powerful agents is like a burst of pure enjoyment. No wonder people have been combining tea and honey for centuries.

Enjoying a cup of tulsi or green tea alone can reap untold benefits to your body, but when you combine it with a spoonful of honey, you’re extending the cup’s nutritional benefits and also its enjoyment. The natural antioxidants in all three can provide your body with a lift that no other natural remedies can offer.

While I have not completely stopped drinking coffee, I have switched to starting my day with a good cup of tea with honey. It’s fun and rewarding to add tulsi tea, green teas and honey to your diet as a supplemental drink – it’s a healthy and delicious plan and once you start enjoying the Health Benefits of Tea and Honey, you will wonder what you ever did without it.

Here’s a tip. I “Brew” my tea in an old coffee pot, and after enjoying as much tea as I wish Refreshing teain the morning, I put the remaining tea in a container and place it in the refrigerator and enjoy a cool glass of tea later in the day.

We just released our latest book to kindle. It is titled Mediterranean Style Mexican Recipes. Living here in Mexico one can follow the Mediterranean lifestyle but it requires some adjustments because of the difference of the vegetables and fruits. We have adjusted and share some of the recipes we use. You can find the book at Mediterranean Style Mexican Recipes Its a nice little book to read while enjoying a tall glass of Ice Cold Tea.

buen provecho

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How To Break Free From Junk Food

junk foodIf you are planning on getting  Healthier this year you want to know How To Break Free from Junk Food in Your Diet. Here is some information that might help.

Just as the name suggests junk food is junk. Junk food is full of calories that do absolutely nothing for your body. These are called empty calories because they have no or very little nutritional value. The truth is that most of these calories come from sugar and fats and they will do nothing but increase weight and body fat.

Junk food can also cause you to retain water which will make you feel bloated and sluggish. This causes you to feel tired instead of having the energy to get up and move around. The long term effects of eating junk food can be extreme from causing you to be overweight to causing the clogging of arteries that leads to heart attack.

Why do people love junk food? The truth is that our brains have very positive reactions to sugarfatty and sugary foods. It induces “feel good” hormones in the brain that actually mimic the effects of powerful addictive drugs like cocaine and heroin. It is no wonder that we need them.

How many people have cravings for spinach?

But, cravings for ice cream, chips, soda and cookies is a whole other matter. In order to overcome these perilous food addictions, you must retrain your body, change old habits and change tastes. It takes time and effort, but, it can be done.

Did you know that there are thousands of fitness conscious people who NEVER touch any junk food? Yes it’s true but in most cases it took a change of mind on how and what to eat.

Removing junk food from your diet is an important way to become proactive when it comes to your health.

How To Remove Junk Food From Your Diet

It starts with some common sense.

Many people say that it is cheaper to eat junk food than it is to eat healthy food. Or they use the excuse that they just don’t like the way healthy food tastes. Tastes are developed. When I was young I did not like the taste of turnips but now I enjoy them.

First you will have to reprogram your taste buds to get used to eating healthy foods. You have been eating junk food all of your life, this is what your body is used to and what it will crave but it is up to you to retrain your body and your mind to crave healthy foods.

It is not cheaper to eat junk food!

Let’s forget about the fact that you will save thousands on medical bills by eating healthy and let’s look at what you are spending right now.

Potato Chips Versus Oranges

junk foodA bag of potato chips costs about $3.99 this will usually last a family of four one day, if that long.

Now let’s look at a bag of oranges. One bag of oranges costs about $4 on average. When you buy a bag of oranges you will get 8-10 oranges. This can make as many as 16 snacks which can last up to four days for a family of four.
Now you have to look at which you would rather your family or yourself eat.

Potato chips are loaded with fat, salt and a lot of calories. 1 ounce of Lays plain chips has 160 calories, 1 grams of fat and 170 grams of sodium (7% of daily allowance).

An orange has 0 fat, 0 salt and only 45 calories. Plus, it’s loaded with essential nutrients, orangelike vitamin C (a whopping 85% of the daily recommended allowance), plus potassium and fiber.

When eating a bag of potato chips you may be watching television, letting all of that fat attach itself to your body, but, when you eat that orange, you are energized simply by the smell of it.

And, this is just one example of how junk food compares to healthier options. Next time you go to the market do some comparison shopping and you will see that the prices of healthy food are not so different from junk food.
There are also plenty of healthier snack options available that can fill kid’s lunch boxes with healthier alternatives.


It may take some planning when you are removing junk food from your diet, but, it is possible to eat healthy on the same budget you have right now.

Healthier Substitutions For Junk food

When you remove junk food from your diet you will find that you suffer from cravings. Here are a few substitutions you can use to get past the cravings.

• A square of dark chocolate Lindt Excellence Supreme Dark Chocolate 90% Cocoa, 3.5-Ounce Packages (Pack of 12) New Price: $28.56 Old Price: $0.00 You Save: instead of a chocolate candy bar
Unsalted pretzels Snyder's of Hanover Pretzels, Mini Pretzels Unsalted, 12 Ounce (Pack of 12) New Price: $38.13 Old Price: $38.13 You Save: or no butter popcorn instead of chips
• Baked vegetable strips instead of chips
Raw nuts Raw Deluxe Mixed Nuts (3 Pound Bag) - We Got Nuts New Price: $24.00 Old Price: You Save: instead of chips for a crunchy snack
• Plain yogurt with fruit, honey, or nuts instead of ice cream
• Flavored sparkling water instead of soda
• Fresh fruit instead of cake and cookies
• Raisins instead of candy
• Cherries instead of candy

Substituting In Recipes

There are also ways that you can alter your favorite recipes to create a healthier version. For example instead of using butter in your cakes and cookies you can create a healthier version by substituting the butter with apple sauce.

You can also use non-fat plain yogurt instead of sour cream or mayonnaise. If you are a real lover of mayonnaise than try replacing it with avocado mayonnaise on your sandwiches. It has the same texture and you never miss the empty calories of the mayonnaise. For a recipe visit Avocado Mayonnaise

Bottom Line

These are just a few ideas on  How To Break Free from Junk Food in your diet. There are so many other options that you can do, but, rest assured it is possible to remove the junk food from your diet and replace it with much healthier alternatives. This will ensure your good health and the health of your family. Once you have made the switch you will feel so much better with yourself you will wonder what took you so long to make the change.

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Cilantro Ginger Shrimp

Shrimp on riceIf you like shrimp you are going to like this easy Cilantro Ginger Shrimp recipe. I understand that there are those that don’t eat shrimp but if you do enjoy shrimp and you like ginger you might want to give this a try. This can be served with rice or with broad noodles so I consider five to six shrimp per person when making it for guests. I also purchase u-15 shrimp for this dish which yields about 3 orders per pound.

Cilantro Ginger Shrimp
Recipe type: Dinner
Serves: 2 - 4
  • 1-1/2 lbs large Gulf shrimp, peeled , cleaned, and cut in half lengthwise
  • 1 tsp lite soy sauce
  • 1 tsp rice wine
  • 1 tsp sesame oil
  • 2 tsps chopped fresh cilantro
  • 2 tsps white rice vinegar
  • 1 tsp grated ginger root
  1. Put the shrimp, lite soy sauce, rice wine, and sesame oil in a bowl and toss to combine well; set aside to marinade for 15 to 20 minutes.
  2. Turn oven on to preheat at 350 degrees.
  3. Put the cilantro, vinegar, and ginger in a large bowl and whisk well; set aside.
  4. Dump the marinaded shrimp out onto a baking sheet and place in preheated oven and bake for about 6 minutes, turning once. Shrimp should be pink when done.Do not over bake or they will become tough.
  5. Put the cooked shrimp in the bowl along with the cilantro/ginger mixture and toss to coat well.
  6. Serve shrimp warm, spooned over hot cooked rice or noodles if desired.


When buying shrimp, size tells you how many shrimp are in a pound. If it states U15 on the package, they are pretty big and you will get about 12 to 15 shrimp to a pound. It if states U40 they are pretty small, salad shrimp with about 40 per pound. I usually purchase 15-21 so that I have about 18 to a pound. I allow about 6 shrimp per person if they are being served on something like rice or noodles.

If I will be doing shrimp wrapped in bacon or coconut shrimp I use U-15 which seems to work better for me. Use the larger sizes for stuffed shrimp as well.

I also always offer a second choice just in case some of my guests don’t eat shrimp. Shrimp is  high in cholesterol but very low in total fat. If you have concerns about your cholesterol, limit yourself to one serving and then only once in a while.

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6 Benefits of Fitting Walks Into Your Day

walking near the beach in Puerto Vallarta

walking near the beach in Puerto Vallarta

This week a friend reminded me of how much I enjoy walking when he read an article I had written a year ago. Here are 6 Benefits of Fitting Walks Into Your Day that were not in that article but you might enjoy.

There are many benefits of walking during your day. While most of them are physically health-related, a few have some mental health benefits too. Below is a sample of 6 of the more important benefit of walking:

1) Improve Your Circulatory System

When walking, your heart rate increases, thus moving more blood over a given period of time. More blood to the cells means a better transfer of oxygen in and carbon dioxide and wastes out. By strengthening your circulatory system, you reduce your risk of heart disease, along with lowering your blood pressure.

2) Lower Your Total Cholesterol Ratio

Walking also has another effect on your blood,  it raises your good HDL while at the same couple on the beachtime lowering your bad LDL. A better cholesterol ratio means less chance of developing plaque that narrows your arteries and causes a stroke.

3) Improve Lung Capacity

When you walk, your lungs have to work harder to get air in and out. In the process, your lungs will not only gain capacity, but get more efficient. More capacity and better efficiency helps with carbon dioxide and oxygen exchange. Because the brain needs a fresh supply of oxygen at all times, this becomes a win/win for you.

We should try to walk all year long

We should try to walk all year long

4) Manage Your Weight

As a form of exercise walking burns extra calories. A 15-minute walk after lunch at 3 mph will burn around 60-70 calories depending on your weight. While this doesn’t  seem like much, it amounts to 300 calories over a 5-day week. Just think what can happen when you can fit in an hour or two of walking each day. This shouldn’t be to had to do for us that are retired from the workforce.

5) Improve Mood

The benefits we talked about up to this point have all been physical, but walking also has a mental health benefit to it too. A mid-day walk after lunch can relieve stress from the morning’s activities and better prepare you to handle what’s coming in the afternoon.

6) Boost Your Brain Power

With your blood flowing faster while walking, better oxygen/carbon dioxide exchange, and

remember to eat healthy so that you benefit from your walk

remember to eat healthy so that you benefit from your walk

reduced stress, the brain functions better than it would if you had not walked. And the positive effects carry over for hours after you are done walking. This translates to you being able to get more done with less stress. When we don’t walk, most of us are shallow breathers, thus the extra bust from breathing better during our walk does a lot of good for not only our brain but our whole body.

So my friend Mark, I hope these 6 Benefits of Fitting Walks Into Your Day will add to your enjoyment each day when you are out in field service. One last thing, carry some drinking water when your walking here in Mexico. It can get very hot out there.


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Alkaline Foods, Do They Benefit Your Body?

HeartbeatTodays Question is; Alkaline Foods, Do They Benefit Your Body? By the time you finish this article you will have a good idea of the difference between a high-Acid diet and a high-Alkaline Diet and how to get the proper balance.

In the average American diet, many consume foods which are too acidic to effectively promote and maintain a healthy body.

Some examples of these acidic sources we consume are refined sugars, dairy products, and meat, such as, beef and pork.

There are different side effects that result from a high-acid diet, such as, a diminished immune system and lethargy.

A sugar high can feel good every once in a while when eating rocky road ice cream, but remember that unless you attempt to alkalize your body, you run the risk of a crash as a result not to count the feeling that you need more to keep going.

Alkalizing the body is not difficult, but, in order to understand the benefits of doing so, one cabbage, it's one of the good guysmust first understand the definition of alkaline foods, how they work with the body, and which foods in particular will counteract the effects of their acidic counterparts.

What Is Alkaline?

Alkaline is defined as that which has a pH greater than 7. Because the body functions best at a pH level of about 7.4, it is important to consume foods which will bring those levels up to an appropriate level.

This is especially crucial when consuming foods which are acidic, and, which, will bring those levels lower than they should be.

Pure, distilled water sits at almost exactly 7 on the pH scale. Foods with a higher number are alkaline, while anything that is lower than 7 is considered acidic.

Benefits Of An Alkaline Diet

As a general rule, foods can be classified as either acid-forming or alkaline forming.

The human body‘s pH is 7.35, or slightly alkaline. The body is always seeking a state of homeostasis (balance) and it works hard to maintain the healthy neutral alkaline zone.

broccolli, a superfoodNow, keep in mind that foods in in of themselves cannot change this zone in the body, but, the body does have to work extra hard to compensate for the intake of acid-forming foods that are ingested in excess.

This happens because when your diet is highly acidic the body has to leech calcium from

the bones, as calcium is an alkalizing mineral. Over time this can lead to bone mineral loss, which, can result in osteoporosis.

Additionally, as a stressor it can lead to inflammation along with increased cortisol levels, and this can impact overall health in the long term. (Cortisol is a steroid hormone)

Conversely, those foods that are alkaline forming are typically plant based and highly nutrient dense, and also loaded with antioxidants.

Including a variety of alkaline-forming foods in your diet allows the slowing of leech of calcium from the bones, and this results in improved bone health.

These foods also support healthy cell regeneration and fights the effects of free-radicals on the body.

Since it is the pH level of blood which concerns us, putting additional acidic foods into our diets actually works against the human system. When more strain is put on the body to fight sickness and disease, it is no wonder a highly acidic diet might make one feel tired and lethargic.

Benefits Of Alkaline Forming Foods For Athletes And Exercise

There is more goods news and that is the major benefits that alkalizing foods have on athletes and for the human body during exercise in general.

A diet high in acid forming foods results in reduction of muscle efficiency, so more energy expenditure is needed for each and every muscle contraction. Now, during a race or intense activity, this means a lot of extra work for the body.

Since alkaline-forming foods greatly reduce inflammation, the muscles work at more functional levels, and they also require less force to move.

This allows endurance athletes, such as, those who run marathons and participate in triathlons to push harder for longer. For those who do strength training, and bodybuilders, alkalizing foods will allow you to lift heavier weights with less negative stress on the body.

How To Eat An Alkaline Diet

Increasing the alkaline intake does not have to be extraordinarily difficult, and one must not cut acidic foods entirely from his or her diet.

It is recommended that your diet consist of around 80% alkaline food sources while acidic foods make up the remaining 20%. This might be a challenge in the beginning if you don’t include fruits and vegetables in your meals as often as you should.

This contrasts the average diet in America, which often flips that ratio around. There are some changes in the diet which can be made quickly and easily in order to alter your pH

Green tea Health Benefits

Green tea holds more than just great taste.


Swap Coffee For Green Tea

For example, you might switch from coffee to green tea in order to bring your blood’s pH level higher. Green tea is alkaline while coffee is acidic, so the substitution might make a drastic change especially if you consume coffee quite often.

This is a change which any Zen master will definitely approve of, and green tea contains many antioxidants as well.

Alkalizing Vegetables

Always eat your vegetables, the best choice in alkalizing varieties, are broccoli, celery, chard greens, collard greens, cucumber, cauliflower, and mushrooms, just to name a few. These foods are alkaline and will not only help reduce stress on the body in fighting acid, but are also highly nutrient dense and plain good for you!

Fresh Fruits are Rich in Vitamin C

Fresh Fruits are Rich in Vitamin C

Alkalizing Fruits

Some of the best fruits are also alkalizing ones, including, melons, lemons, oranges, peaches, pears, apples, bananas, berries, cantaloupe and grapes.

Remember, you do not have to eliminate dairy products, rice, and all protein from animal sources in order to maintain a healthy pH level, but you do want to make the chicken free range chicken and the beef grass feed beef.

For a big benefit fast, substitute your refined sugars with healthy fruits and vegetables more often than not.

Doing that, along with drinking plenty of green tea, will increase pH levels and your chances of finding health-nirvana naturally and easily!

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Easy Avocado Mayonnaise

Avocado spreadFrom as far back as I can remember, I have always “over done it” when it comes to mayonnaise. I have started using this Easy Avocado Mayonnaise because for one thing it is much healthier. If you look at the ingredients on the back of a jar of regular mayonnaise the list of ingredients  is way to long, with all kinds of items to allow the product to set on shelves of stores for weeks at a time without turning bad.

Avocados contain what is considered a healthy fat, they are great tasting and they avocado mayocontain all 18 essential amino acids necessary for the body to form a complete protein. Furthermore, avocados’  combination of Vitamins A, C, E and K, plus carotenoids, selenium, zinc, and omega-3 fatty acids helps guard against inflammation and provide other health benefits.


Avocado Mayonnaise
Prep time
Total time
Recipe type: Sandwich Spread
Cuisine: International
Serves: ¾ cup
  • 1 medium Haas avocado, cut in half, pit removed, and flesh scooped out
  • 1 tablespoon lime or lemon juice
  • 1 teaspoon Dijon mustard (optional)
  • ⅛ to ¼ teaspoon sea salt (adjust to taste according to size of avocado)
  • 2 tablespoons extra virgin olive oil
  • ½ stemmed and seeded jalapeno pepper (optional)
  1. Add the avocado, lemon, mustard (if using) jalapeno pepper and salt to a food processor or high speed blender and process until it is well blended, stopping a few times to scrape the bowl down as needed.
  2. With the motor running slowly, drizzle in the olive oil. Continue blending till the mixture takes on a creamy, light texture.

If there is any left over, it can be stored in a tightly covered container for a day in the refrigerator but unless you are eating alone, there is a good chance that there will be nothing left. Remember it can also be used as a dip if you happen to have some veggies nearby.

 My wife does not care for the taste of olive oil so I will replace that with a very ripe small avocado and just leave the oil out. You can also replace it with avocado oil if you have it on hand.

This Easy Avocado Mayonnaise goes well on sandwiches made with wholesome bread as well as wraps made with romaine lettuce or kale.

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Weight Loss In The Retirement Years.

Weight Loss in the retirement years

Hiking the hills of Mexico showed my just how much out of shape I was. That’s me on the bottom trying to catch up.

A couple of weeks ago my doctor confirmed what I already knew and that is I need to lose weight. But Weight Loss In The Retirement Years can be a special challenge. I have chosen to retire to Mexico, a country that lives on Fresh made tortillas at every meal. To make it worse we live two doors from a tortilla store where they are making fresh tortillas from about 5 a.m. until 5 p.m. every day except Sunday when they only work half a day. I know what your saying, “just don’t buy the tortillas”. It is not that simple because my wife, being Mexican, loves her tortillas and enjoys them at all meals.

Then there is the Mexican rice that is served with about 90 percent of the meals. It is made with white rice and it does taste good and many people enjoy it, so it can be a challenge for some. The problem is that brown rice is almost impossible to find in this area of Mexico.

Healthy Mexican FoodRefried beans, yap, while beans are good for you, beans that are cooked in lard won’t do much for someone trying to shed pounds.

salsa ans chipsThose deep fried  tortilla chips that are served with salsa at the beginning of most meals aren’t doing a lot for weight loss. It looks like the first step is to make a plan to avoid these items while my wife and family enjoy them. That should be no problem as long as I am doing the cooking. I can make healthy entrees that everyone can enjoy, plus I’ll make the supporting dishes that they love while I add more salads as an optional side dish.

I invite you to go along with me on this journey. We will be making adjustments to the foods we eat but we won’t be giving up refried beans, we will just make them a little differently. We will keep the rice but we will use rices that are healthy and have not had all the nutritional value stripped from them. And those chips that are served with the salsas, we can bake the chips to reduce the fat content or, here’s a wild thought, we could use vegetables instead of the chips…….

Heart healthy foodsWe are not looking at this as a diet but it will be a shift towards whole foods vis processed foods. Weight Loss In The Retirement Years goal is to bring food more in line with what it is intended to be, Fuel for our body to do it’s job. It can be a very enjoyable adventure that will perhaps result is a healthier happier you and me.

We live by the ocean, which is a nice place for a walk

We live by the ocean, which is a nice place for a walk

Being retired, it is very easy to lay back and let the world glide along it’s path while you do little or nothing. Yes, anti-aging and retirement require some exercise. Now in Mexico, that would be an early morning or later evening thing because mid-day it is just to hot to exercise. It could actually be unhealthy to do much between 2 p.m. and 6 p.m. when the temperature will reach the mid to high 90’s some of the year in the area where we live. In the series we will talk a little about exercise but eating fresh whole foods will be our main focus. We will share recipes that will make it so easy, you will be asking yourselves why you never did this before. The recipes will be printable so hopefully you will want to save them to a binder to uses again and again.

I will share the websites and product information on products I use and in some cases have become an affiliate because I understand how important their information and products are in helping us reach our goals.

Food presentation is very important. As a chef, I will be stressing food presentation. You eat with your eyes and your nose before you ever taste a bit of food. With the proper presentation a plate can look full with a lot less food and eye appeal will go a long way towards helping us reach our goals.

Weight Loss In The Retirement Years is the starting point but you don’t need to be retired to join us on this adventure. Everyone interested in clean food and healthy eating is invited to join in. We will be sharing a great recipe in the next couple of days so be sure to check back.

buen provecho.

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