Skip to main content

Ayurvedic Tips for Aging in our sunset yearsπŸŒ›

Gray hair and wrinkles can be a testimony of wisdom. But in a stressful world we often get caught up in equating our worth with productivity that could weigh on us post-retirement. Everyone, at every stage of life is a gift to the world.  That said, aging does bring preventable and costly health challenges that we need to face squarely, from heart diseases, type 2 diabetes, obesity, arthritis, dry skin, falling hair, cognitive decline, stroke and cancer. There is also the possibility of depletion, loneliness and ageism. So, how can we look after ourselves better to ensure we are physically and mentally stronger as we age? Ayurveda is a holistic mind-body science which supports people through a comprehensive approach to live a healthier life right into their sunset years. It emphasizes that  aging  ( Jara ) is a natural process just like the seasons. It does acknowledge natural degenerative changes but recommends prevention, building resilience and an anti-aging regimen through its br

How to Keep Your Shopping Basket Healthy ? πŸ“πŸ‡πŸˆπŸ‰πŸ…

Now that you’ve reached the maintenance stage of your weight loss journey, one way to help keep your shopping basket healthy is to plan your meals for the week in advance. This will help you know exactly what you will need at the supermarket.

When you’re in the supermarket, being prepared and having a list will help you resist the temptation of putting unhealthy food choices into your basket.

Here are some simple ways to plan and build a healthy shopping basket, and help you stay on track and maintain your weight loss:

1. Plan Your Weekly Menu

A great way to create a healthy shopping basket is to first plan out your meals for the week ahead. Whether you prefer to use pen and paper or a meal planning app, decide what you’d like to eat for breakfast, lunch and dinner over the coming week.

Ideally, the majority of your meals should include fresh vegetables and leafy greens. An easy way to know if you’re getting enough vegetables is to make sure they take up at least half of your plate at each meal.

2. Write a Shopping List

Creating a shopping list is a great way to save time and money, and stay focused while you’re shopping. By knowing your meals for the week, you can determine exactly what ingredients you’ll need to buy.

A great tip to make your supermarket trip even more efficient is to list your items in groups according to which aisle they’re located.

3. Work the Perimeter of the Shop

The outer aisles of supermarkets are often where you’ll find the most nutrient-dense whole foods, such as whole grain breads, pastas, and cereals. Processed foods tend to offer little nutritional value and are often high in sodium, sugar, unhealthy fats and preservatives. By sticking to the perimeter of the store, you may be better able to steer clear of the unhealthy foods you’re trying to resist.

Of course, there are healthy items in the middle aisles as well, particularly ingredients that round out your meals like heart-healthy nutsolive oil, vinegar, spices and canned items. However, these are items you don’t need to buy weekly.

4. Create a Rainbow

An easy way to make sure you’re getting a variety of nutritious foods in your shopping basket is to make it as colourful as possible. Think dark leafy greens, bright red tomatoes, crunchy orange carrots, yellow bell peppers and juicy blueberries. A good tip to follow when it comes to shopping for fresh produce is to have at least four to six different colours in your basket.

The bright colours in fresh produce not only make your meals look delicious, but also provide a variety of health-promoting phytonutrients. Phytonutrients are the key antioxidant compounds in plants and can help you to keep your body well-nourished*. Fresh fruits and vegetables are also packed with vitamins and minerals, and are full of fibre to help to keep you satisfied after a meal and keep your digestive system on track.

5. Always Read the Label

It’s not only important to know what to buy, but also to know what’s in the foods you’re planning to eat.

Reading and understanding food labels can be tricky – food packaging is designed purposely to make things look incredibly appealing. Many of the claims on packages can make you think you’re buying something healthy, when in reality you’re not. For example, phrases like ‘made with real fruit’, ‘all-natural’, or ‘no added sugar’ may sound attractive, but this doesn’t tell you what is in the product.

In general, the shorter the list of ingredients, the better**. If you’re unsure of an ingredient, look it up. The more you read labels, the quicker you’ll be able to spot things you probably don’t want to be eating.

Resources:

*https://www.deannaminich.com/the-color-density-table-colorful-phytonutrients-in-common-foods/

**https://www.heartfoundation.org.nz/wellbeing/healthy-eating/how-to-read-food-labels

https://www.optifast.co.uk/blog/lifestyle/keep-your-shopping-basket-healthy/

Comments

Popular posts from this blog

11 Calming Herbs to keep your Mind Balanced πŸ’†

          Life is hard. Every day it seems like a new challenge appears to test your patience. You may not realize that chronic stress can also lead to long-term health complications. Living in a constant state of fight-or-flight tells your body to produce too much cortisol which can lead to weight gain, diabetes, mood swings, fatigue, and many other conditions. ( 1 ) While it’s important to take steps to manage stress, certain calming herbs can help strengthen your body’s stress response. Adaptogens are some of the best calming herbs because studies show they might make your body and mind more resilient to external stress. Keep in mind that adaptogens don’t work like prescription drugs for anxiety in that they kick in instantly. Instead, they need a few weeks to build up in your system before you notice the effects. When you need something in a pinch, however, other herbs and  essential oils  – like lavender oil – can ease symptoms almost instantly. 1.  LEMON BALM Lemon balm , also kn

Natural Home Remedies For Minor Burns πŸ”₯

Natural Home remedies for Burns The use of natural remedies given below can be highly effective in managing such minor burns. These remedies are aimed at promoting healing of the damaged skin tissues and minimizing pain. Raw Potato Raw potato can be used to treat minor skin burns. It possesses soothing properties, which help in providing relief from the burning sensation caused by burns. It also acts as an anti-inflammatory agent and reduces redness and inflammation of the skin. It can also reduce the chances of having blisters. Research has proved the beneficial effect of raw potato in the management of minor burns. The histological examination of the burnt area and clinical studies made on the comparable burn wounds treated with either peel of boiled potato affixed to gauze bandages or just gauze dressings showed that the patients treated with raw potato had a faster rate of recovery from the symptoms. It was found that the usage of the potato peel dressing eliminated or reduced desi

Spring Detox Smoothie

When spring arrives, I can't help but think about cleaning up my eating habits. After all, spring detox is a thing (along with spring cleaning, which technically is a detox for your home). That's why I’m sharing with you a smoothie packed with nutrients your body will love. Drink it in the morning and you'll give your body a much-needed boost of energy to get you through the day. Ingredient Breakdown: Why Each One Matters  Before I get to the actual recipe, I'd like to shine the spotlight on each individual ingredient used in this smoothie. You'll quickly see why this is a great spring detox smoothie worth drinking. Green Tea Not only is  green tea tasty to drink on its own, but it's also full of health benefits. It's high in antioxidants and contains a large amount of catechins, polyphenolic compounds that are thought to exert numerous protective effects, especially for your heart. Green tea is great for your cardiovascular system and