It takes a little knowledge, time, and planning, but it is possible to enjoy healthy food on any budget. Overall, the more you focus on purchasing local, unprocessed food and preparing meals at home, the healthier it is and the more money you will save.

You can save money and still enjoy healthy, delicious food

Making smart choices saves money. Evaluate how you spend your money on food. What unnecessary items do you purchase? Do you eat out often? The first way to save money on food is to limit or cut out unnecessary food spending. Some specific ways to do this:

• Cut the junk: Evaluate how much money you are spending on items such as soda (regular or diet), juice, packages of cookies, crackers, prepackaged meals, processed foods, etc. Limit or cut out completely these unhealthy foods. Your wallet and your body will thank you.
• Eat out less: Even just reducing your meals out by 1 or 2 times per week can save you about $15 – $25 per week. This is an easy way to save money and even have some extra to spend on higher quality foods.
• Stick to your grocery list: The more prepared you are when you get to the store the less impulse purchases you will make. So write out a grocery list and stick to it!
• Shop the perimeter of the store first: This way you will fill your cart with healthy whole foods like fresh produce and meat, leaving less room for the "junk food fillers" and thus saving money.
• Cook large portions ahead: It saves time to cook once and eat multiple times. One idea is to make a big pot of soup at the beginning of the week or whenever you go food shopping. When you don’t feel like cooking, help yourself to a hearty bowlful along with a green salad. This makes a nutritious lunch or dinner anytime.

Purchasing the healthiest food possible

When eating on a budget it is still important to think about the quality/purity of the food you purchase. How foods are grown or raised has an impact on their quality and also impact your health. Organically grown food reduces the potential health and environmental hazards posed by pesticides, GMOs, irradiation and additives. An investment in your food now, could save you money on health bills later.

Here are a few ways to stretch your money when purchasing high quality, organic foods:

• Buy the highest quality possible for the foods you eat the most. This way you reduce your exposure to things such as pesticides, herbicides, and antibiotics, while increasing the nutritional value of your food. Organic foods have higher levels of antioxidants and various vitamins and minerals such as: vitamin C, calcium, magnesium, and iron.
• Use excess food money to buy higher quality food. If possible, focus on purchasing organic/grass-fed/free-range sources of meat & dairy, because of the possible higher concentration of antibiotics and hormones that could be passed on to you.
• Educate yourself. When you know which produce has the most chemical residue (and which has the least) you can choose to buy certain things organic or from local farmers who do not use chemicals, and others conventional.

Eating right for diabetes comes down to three things:  

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!

Eat a rainbow of fruits and vegetables every day—the brighter the better. 

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer’s markets, and CSAs in your area, visit Local Harvest.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.

Make careful menu selections – pay attention to the descriptions on the menu.
Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

Drink water with your meal.
Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.

“Undress” your food.
When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

Don’t be afraid to special order.
Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

Watch portion size .
An average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don’t supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.

Watch your salt.
Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.

Avoid buffets – even seemingly healthy ones like salad bars.
You’ll likely overeat to get your money’s worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you’re really still hungry before going back for more.

Eat mindfully.
Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Remember the big picture.
Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.

Reduce Portions
You don’t have to cut out foods that you like. You just need to cut down on all foods you eat except fruits and vegetables. For example, eat one cookie instead of three, or one slice of bread instead of two. Use a smaller plate or don’t feel as though you need to fill your place. Tell yourself that it is okay to leave food on your plate at the end of the meal.

Eat Slowly
Put down your fork during your meal while you chew. You need time for your brain to tell you when you are full. If you eat fast, you will eat more than you need because you don’t realize that you are full. Allow at least 30 minutes for each meal. Take smaller bites and chew more. This will give your brain time to tell you that you have had enough.

Make Healthy Snacks
Avoid high/fat calorie snacks such as cookies, potato chips and regular sodas. Choose low calorie foods like fruits or vegetables. Reach for water instead of soda or juice. Limit juice to less than 8 ounces per day.

Reduce Fat Intake
It’s easier than you think to reduce your fat intake. Cut down on the amount of cream, butter, bacon, ice cream and cheeses that you eat. Bake your food instead of frying.

Drink plenty of Water
Fluid needs vary greatly depending on age, weight, season and individual needs. Drink fluids throughout the day. Substitute water for other forms of drinks such as juice, soda, tea, etc.

Don’t Eat After Supper
Try to limit eating after dinner and before bed.

Eat at a Table
Try not to sit in front of the TV while eating. Eating at the table with family allows you to focus on the food you are eating and gives time for family members to talk about their day.

The truth is that you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy as you get older. It can help you manage the symptoms of illness and pain, maintain your independence, and even reverse some of the symptoms of aging. And not only is exercise good for your body—it’s good for your mind, mood, and memory.

No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health.

5 Myths about Exercise and Older Adults

Myth 1:  There’s no point to exercising. I’m going to get old anyway.

Fact:  Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.

Myth 2:  Elderly people shouldn’t exercise. They should save their strength and rest.

Fact:  Research shows that a sedentary lifestyle is unhealthy for the elderly. Period. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.

Myth 3:  Exercise puts me at risk of falling down.

Fact:  Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

Myth 4:  It’s too late. I’m already too old, to start exercising

Fact:  You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.

Myth 5:  I’m disabled. I can’t exercise sitting down.

Fact:  Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.

Here’s how to use the formula:

So, assuming an age of 27, a resting heart rate of 70 beats per minute, and a desired training range of 70%, the calculation would look like this:

220 – 27 = 193
193 – 70 = 123
123 x .70% = 86
86 + 70 = 156

Remember, this is an estimate, not an absolute. Also keep in mind that athletes may exceed the training zone, and even the maximum heart rate, during high-intensity training.

Both guidelines will help improve your health and fitness. Following the more vigorous ACSM recommendation will make you more aerobically fit, and its strength-training component will make you stronger and more toned. The Surgeon General guideline, meanwhile, may be easier to fit into your lifestyle — not replacing the ACSM guideline, but complementing it.

If you already exercise vigorously at the gym several times a week, there’s no reason to quit. But if the ACSM recommendation is too much for you, the Surgeon General’s report offers you an alternative.

The most important thing is that you do something.

Where Does This Dark Chocolate Antioxidant Come From?

The main ingredient in dark chocolate is cocoa, the darker the chocolate (Or just dark chocolate) is comprised of more cocoa then milk. So with that you don’t need to consume dark chocolate, you could also consider fresh cocoa powder, which is actually more rich in antioxidants then when It’s in chocolate form, or mixed with milk. If you want to maximize the benefits of dark chocolate antioxidant, seek out just dark chocolate bars, with no milk chocolate added.

So is this Good News?

Any one who is sitting there saying wow now I can eat as much dark chocolate as I want, after all It’s good for me. This is true, but everything in moderation, while dark chocolate antioxidant has positive health benefits, the chocolate also has negative items such as high in fat and calories.

So what’s moderation? To get maximum health benefit from dark chocolate antioxidant all you really need is an ounce a day. You’re body will give your body the required amount, anything more then an ounce while the antioxidants won’t hurt you the added weight might.

What does this Antioxidant do for us?

Dark chocolate antioxidants help clean arterial plaque, reduce/remove blood clots, and increases the flexibility of your arteries. Over all this helps with healthy blood flow, and promotes health heart living. You have a reduced chance of heart disease and other conditions.

Surprising but the antioxidant in dark chocolate has actually helped people who suffered heart problems live reasonably normal lives afterwards. It has excellent stroke prevention characteristics. Because the arteries become more flexible there is reduced chance of clots forming.

Antioxidants can actually help extend you life by up to 15 years, and if chocolate can help that why the heck not. Why not consider combining more then just dark chocolate antioxidants with others to help you stay healthy and combat diseases and illness before they start. Only an ounce a day to help keep the doctor away.