The Thrifty Senior Citizens' Guide to Eating Healthy

As you get older, eating a healthy diet becomes even more important than when you were young. Seniors need more of certain nutrients, such as vitamin D, calcium, and B vitamins, as well as plenty of protein and fiber. Getting the nutrition you need doesn't have to break the bank, though. With a bit of planning and consideration, you can eat healthy without going over budget. Here's how.

Plan Your Meals

At the start of each week, or before you go grocery shopping, take 30 minutes or so to plan out your meals. Look at what you already have in the pantry or refrigerator and put together a list of simple, easy to prepare meals that use many of the ingredients you already have on hand.

Then, make a list of any additional groceries you'll need to buy to prepare those meals. When you go grocery shopping, stick to your list so that you don't feel tempted to overspend on impulse purchases.

Of course, if you are living in a retirement facility, then it can be harder to plan your own meals. Where possible discuss any nutritional or dietary requirements with the cooking staff to ensure that you get the nourishment you require in a specialized diet.

Shop the Sales (and Use Coupons)

Pretty much every item in the grocery store will go on sale at some time or another. When planning your weekly meals and grocery lists, consult the sales flyers from a few of your favorite stores. Try to only buy foods that are on sale that week.

Combining store sales with coupons can also help you save more on your groceries. Just remember that having a coupon isn't an excuse to buy something. If you wouldn't ordinarily buy an item or if the coupon is for an "unhealthy" food like candy or chips, you're better off not using it and skipping buying that product altogether.

Consider Lower Cost Swaps

Protein is an essential nutrient all throughout your life. It becomes even more necessary as you get older, as many seniors reduce their protein intake or are simply not getting enough. The tricky thing about protein is that many people think it's expensive.

While meats such as beef, chicken, and fish are pricier than other options, they aren't the only way to boost the protein in your diet. Plenty of low-cost foods, such as beans and eggs, are full of protein. If you can't afford meat with every meal, consider swapping in beans or eggs as needed.

Dairy products are also an excellent source of protein and are low cost. Plus, when you consume dairy, you are upping your intake of calcium and vitamin D, which boosts bone health. Look for low-fat dairy products, such as low-fat yogurt, 1 or 2 percent milk, and cottage cheese to increase your protein and calcium consumption without going over budget.

Skip the Processed Foods

While it's true that some processed foods are less expensive at the checkout register than healthy whole foods, those processed foods typically cost more in the long run. If you continue to eat sugary, high fat and high cholesterol foods throughout your life, you have an increased risk for pricey chronic conditions such as heart disease and diabetes.

Plus, the extra cost of healthy foods is usually negligible. A study published in the British Medical Journal found that healthy eating cost about $1.50 more per day. If that extra $1.50 per day saves you thousands on future medical bills, it's worth it.

Buy the Store Brand

Generic or store brand food products are typically the same quality as their branded counterparts, but often cost about 25 percent less. Whether you're buying milk, vegetables or other whole foods, trading a name brand for a generic brand can reduce your food spending without you noticing a big difference in taste.

Healthy eating doesn't have to be prohibitively expensive. Paying attention to the foods you eat can help you live a longer, healthier life.

Best Foods for Longevity and Health in Retirement

Getting old isn’t anybody’s idea of fun. However, it’s something that is inevitable, and that you can’t really escape. What you can control, however, is what sort of effect aging is going to have on you. 

Exercise and nutrition definitely delay the achiness and negative aspects of aging, and keep you feeling energized for years to come. Proper nutrition can stave off disease that can leave you paying out hospital bills for the rest of your days.

In terms of nutrition, there are several foods that, when consumed in a balanced diet, help improve your longevity...

Matcha tea

Matcha tea might seem like one of those health fad foods that rolls around and gets everyone talking, but there’s a good reason for that. Matcha tea is an incredibly nutrient rich powdered tea that traditionally comes from China, originally, and Japan. 

Not only do the intense amount nutrients in matcha make for a more nutritional diet, but matcha actually has mental benefits, such as improving your memory and potentially preventing Alzheimer’s disease. 

On top of these benefits, the matcha powder can be consumed in a variety of ways, not just as tea. You can put scoops of matcha into smoothies, and even use it in your baking, to get the benefits.

Sweet potatoes

While we wouldn’t recommend eating sweet potato fries for every meal, at least not for longevity, sweet potatoes are actually an incredibly rich source of a variety of nutrients, such as vitamin A and potassium. 

As a matter of fact, sweet potatoes are actually considerably more rich in potassium than bananas. On top of this, sweet potatoes have even more antioxidants, such as beta-carotene, than most leafy green vegetables. 

This makes regularly eating sweet potatoes a great boon to your immune system. Sweet potatoes are also great if your teeth aren’t in great shape, and they’re easy on your digestive system, as evidenced by the fact that they’re regularly used to help babies transition to hard foods, as this article points out.

Broccoli and sprouts

One of the biggest pains of getting older is the wear and tear that starts to occur to your joints. 

Getting arthritis as you get older is practically a natural law. However, by improving your diet, along with taking care of yourself, physically, you can greatly reduce the effects of joint pain. 

Eating lots of broccoli and sprouts, besides being exceptionally healthy sources of various vitamins and minerals, is incredibly beneficial to reducing joint pain. This is because both broccoli and sprouts contain a compound called sulforaphane that helps protect cartilage.

Blueberries

Blueberries work very hard to earn their title as a world class superfood. Many of blueberries’ health benefits come from the anthocyanins inside of them, which also contribute to the deep purple color. 

A healthy intake of blueberries helps lower blood pressure and can prevent the development of diabetes, due to the amount of fiber inside of them. The various antioxidants in blueberries also help ward off cancer, which is more of a risk, as you get older. 

From an aesthetic standpoint, as well, blueberries improve collagen, which keeps our skin looking young and wrinkle-free.

Avocados

Keeping a healthy heart should be a priority, as you get older, in order to prevent heart attacks. 

Avocados are an excellent source of fat that are low in cholesterol, since the fats are full of water. On top of that, avocados have an incredible amount of vitamin E and magnesium, and even help you get a little bit of protein in, as well. 

Because the fats in avocados are anti-inflammatory, they also help keep your skin looking fresh.

Coconut

As you get older, your body needs more fiber to keep a healthy heart and to reduce the negative effects of aging. Coconut is an excellent source of fiber, and even is a good source of protein. 

The fat in coconut gives is a plant-based fat that has no bad cholesterol, but helps your body produce natural cholesterol that reduces aging. Coconut also helps your stomach produce more bacteria, which improves your immune system and keeps it strong in older age.

Apples

Everybody knows the phrase “an apple a day keeps the doctor away!” Well, it might be cliche, but there’s a lot of truth to that. 

Apples help put natural sugar into your diet. Apples also have one of the highest amount of antioxidants that you can get in your diet, which helps prevent cancer.

Sensational Summer: 4 Investments You Won't Regret This Season

One of the most highly anticipated times of the year is summer. During the summer months, many people try to spend as much time outdoors as possible.

To ensure that you can enjoy your summer as much as possible, there are four different investments that you should consider making that you will never regret.

Vacation

The first investment that you will not regret this summer is investing in a vacation. Over the past decade, the amount of extra vacation time people do not take advantage of has increased dramatically.

While people may do this to avoid the cost of vacation or due to a demanding job schedule, it can be a huge mistake. It would be a very good idea to instead invest in a vacation.

Taking a vacation at Jumby Bay island has a wide range of health benefits. It can help you relax and can help make your life way less stressful when you get back. Everyone needs a break sometimes.

Summer is the perfect time of year to party and play. To enjoy this season as much as possible, some investments are well worth making.

All you have to decide is what you want to invest in to be the life of the party. Once you find something that you love, you definitely won’t regret it.

Outdoor Living Set

One investment to consider in your home is an outdoor living set. One of the best parts of summer is being able to spend time outside and throw parties.

To fully enjoy this time of year, you should consider purchasing a full outdoor living set, including a patio set, a new grill, outdoor speakers, and even some fun outdoor games. This can make your home the perfect place for parties and fun during the warmer months.

New Pool

During the summer months, one of the most enjoyable things to do is to lounge in and outside of a pool. Getting a new pool, such as those by places like Legacy Pools, can allow you to do this.

There are a wide range of above and below-ground pools that you can choose from, which will help to ensure that you find one within your budget and could make a great long-term investment.

Improved Air Conditioning

Another investment that you should consider making for your home is the installation of a new air conditioner. Having a quality air conditioner in your home will help you feel much more comfortable and may even help you sleep better.

If you have an older air conditioner it may no longer have the ability to cool your entire home especially after the long winter months. By replacing it with a new air conditioner, with modern amenities, you will have far more control over the temperature in all areas of your home.

Furthermore, it will run more efficiently which can help reduce your energy bills during the summer months.

Top Strategies for A Quick Financial Recovery After A Car Crash

A car crash can take a serious toll on your finances whether you suffered serious injuries or not. Even if you are not hurt, you may still need to pay to have your car repaired as well as pay to replace any other damaged property. 

This may result in missed time at work, which could result in lost wages or other compensation. What are some ways to bounce back financially after a crash?

File A Claim with Your Insurance Company

The first way to get paid quickly is to file a claim with your insurance company. This may help you get paid for any repair work done to your vehicle or help to pay the doctors if you are treated after the crash. 

In some cases, the insurance company may choose to go after the other party in court for reimbursement of any money paid out as required by your policy.

File A Lawsuit Against Whoever Caused the Crash

It may be in your best interest to file a lawsuit against the person who caused the accident. 

At the very least, you should signal your intent to file a lawsuit as a means of preserving your rights under the law. In the event that you decide to take legal action, you should hire an accident lawyer, like the professionals at Knochel Law Offices PC, to help with your case.

File A Workers' Compensation Claim

If the crash took place while in an employer's vehicle, the employer may be responsible for paying workers' compensation benefits. 

Such benefits may make it possible to recover a portion of any wages lost while out of work, and they may be offered on a permanent basis if you can't ever return to your job.

Settle Debts with Your Creditors

When you can't earn money to pay your bills, the only option that you may have is to settle your debts. 

This is done by offering to pay a portion of your balance with whatever money that you may have in the bank. If you don't have any money or assets to liquidate, look into filing for bankruptcy to discharge some or all of your debts.

Your life could change permanently after a car crash. While you may not be able to work again, it doesn't mean that you will never be able to make money again. 

Through a combination of insurance claims and legal action, it may be possible to obtain the financial resources necessary to provide for yourself and for your family.

7 Habits of Successful People At All Stages Of Life

If you really want to be successful in your life, it is important to adopt the habits of successful people. This is because success is not a destination, in fact, it is a journey. Therefore, it is your actions that will decide the results you get.

In other words, it can be said that it will be your habits that will determine what you do and what you do every single day will give you the results in your life. 

This is why success starts from endorsing the habits that will bring closer to your goals. So, allow me to discuss top 7 habits you must adopt to become successful. 

Have A Schedule

One of the common layman excuses is that there are not enough hours in a day to complete the tasks. The best way is to figure out how you will be spending your time. 

If you have some work, that needs to be done, then make sure you have spared some time to finish that work.

This will help you to avoid a situation where you will give an excuse like ‘I will finish it later’ and it further evolves into ‘I don’t have time to finish it’ and finally ‘I will do it tomorrow’. 

When you don’t have a structure, procrastination creeps in and it is important to have a schedule for the structures. 

Have an End In Mind

Before you can achieve your goal, it is important you are clear in your mind as what actually your goal is. When you clearly define goals to yourself, you save yourself from a ‘no compromises’ situation. 

Both the internal pressure and the enthusiasm of the end result will keep you motivated to keep trying hard rather than stopping half way through.

Be Positive

Having a negative attitude has hardly proved beneficial for anybody. If you come across a problem and you face it with a positive attitude, it becomes much easier to combat that problem. 

When you know the positive outcome that could turn out to all your efforts will make you more confident and motivated to reach your goal. 

Well, there are certain ways in which you can stay positive –

• Believe in yourself – Make sure you remember that everyone, before achieving their goals, have faced failures. Only positive-minded people believe in themselves and realise the fact that they need to take the road less travelled to be successful. 
• Appreciate things – All those who succeed in staying positive are the ones who are grateful of what they already have. In addition, they also thank all those who have helped them along the way. 
• Eager to learn more – Successful people are always on the lookout to increase the knowledge they are already having. They constantly toil to learn something new by attending seminars, lectures, online references, and podcasts. 

Be Persistent

In your pursuit to happiness, you will come across failures. But, you should take all these failures positively, then only you have higher chances of getting successful. 

Make sure you have taken the failure head-on as that is the only way you can overcome adversity and this is best accomplished by trying again. Are you wondering how to be persistent?

Here are some of the ways to become persistent –

• Know your wants – First step before you develop persistence is realising what are your desires? One of the most effective ways is to write down all the things you want to accomplish. No matter how impossible they are, make sure you have written all of them. 
• Define action plan – When you have identified what are your wants, it will help you in defining what exactly you want to achieve. When you determine your motivation, it will exhibit the reasons behind why you want to achieve what you want. 
• Positive mental attitude – Well, the road to success is not easy and this is the reason not many people are able to taste success. You will come across various challenging situations and failures, but if you want to develop persistence, it is imperative you are mentally positive. 

Embrace Opportunity

For some people, certain opportunities come once in a lifetime. A successful individual also grasps each chance with both hands and move closer to the goals. Always say “Yes” to the opportunities you come across, despite all your fears. 

Keep Moving

If you really want to achieve success, then make you are not slowed down by hardships, barriers, and obstacles. When you accomplish something once, it certainly makes it easier for the next time. 

For instance – the journey of the weight loss starts with the first visit to the gym. Overall, make sure you stay steady in your efforts. 

Regular Exercise Schedule

There are numerous benefits of following a regular exercise schedule, it also proves beneficial for both your physical and mental health. For successful people, it is a perfect way to start the day, providing you the required energy to keep you active throughout the day.

Regular exercise helps you to become sharper and more competitive, helping you to make smart decisions. 

When you work out, you are also decreasing your stress levels and encourages you to go beyond the limitations. You will be working smarter instead of harder.

Author Bio

Sophia Jones tries to live her life like the sun – setting her sights high and vowing to always rise up again. Always game for an adventure, Sophia loves widening readers and her own expectations of our vast, beautiful world. As a journalist, Sophia writes to inform. As a creative writer, Sophia strives to inspire. Overall, she hopes to captivate. She currently writes for sites like followthesteps etc.

Understanding Bankruptcy and How it is Not the End

For most people, the decision to file for bankruptcy relief is a difficult one. It is a scary process a nd it can feel like that you are just giving up. 

That you will never be the same again. Well, nothing could be further from the truth. Bankruptcy doesn’t have to be the scary process. While it may be difficult and life changing, it is actually meant to help you start over. 

With that said, bankruptcy is a process that should never be taken lightly and it will likely be a process where you will need help in order to get through it in one piece.

What Bankruptcy is

Bankruptcy is a legal process that allows some people and businesses to repay or completely eliminate debts. It occurs when a person or business cannot repay their creditors. 

While bankruptcy is not usually the first option, for many individuals it is the only one that makes sense. It can help you get your life back on track. Since this is a legal process, you are going to need to hire an attorney with expertise in the field. 

Bankruptcy laws are complex. Do you need to file a Chapter 7 or a Chapter 13? Do you know the difference? A bankruptcy lawyer will work with you through the process. 

In addition to the bankruptcy filing, you should also consult with an attorney like those at the Law Offices of Barbara B. Braziel.

What Bankruptcy is not

The stigma attached to a bankruptcy no longer exists. It is not a sign that you have failed. It does not mean that you have been reckless with your finances. 

It does not mean an end to your dreams of home ownership or new cars. It is a setback. It is a setback that will take some time depending how bad your financial situation is. 

You may not be able to buy that nice house or nice shiny new car when you originally planned on it. You have to postpone those purchases. Bankruptcy is meant to help you start over and reset your finances and for you to get everything in order again.

Is There Life After Bankruptcy?

The answer is a definitive “yes.” You are not the only one to face financial difficulties. It is true that a bankruptcy record will be on your credit file for up to ten years. 

However, most people are surprised to find that even with a history of bankruptcy, lenders are often eager to extend credit. That actually makes good sense. With your bankruptcy, your debt has been eliminated. 

You now have more funds available to make your payments than prior to your bankruptcy. In many ways, you are seen as a better risk than someone with existing debt. Many people who file bankruptcy are surprised to learn that they can often purchase a new car within a short period of time. 

Most mortgage companies are willing to finance a home if you wait at least 24 months after your bankruptcy has been discharged.

Bankruptcy is not the first option for most individuals, but it is the only solution for many. Especially if you have hit some financial hard times or have owned a business that consequently went under. 

The bottom line that everyone needs to understand, is that while bankruptcy may carry that negative connotation, while it may not be as situation anyone wants to be in, it is ultimately there to help you out of the financial hole that you might be in. 

With expert legal help, you can survive a bankruptcy and face a future that is brighter than you may expect.