Eat Healthy on a Budget

The economy is weighing heavy on a lot of people's minds right now. That combined with the rising food prices is a recipe for poor food choices. And poor food choices can lead to weight gain, declining energy, and heart disease.

That doesn't have to be the case, though. Many people turn to high fat, high calorie convenience foods during difficult times, but it's possible to eat healthy and on a budget without sacrificing taste. Here are some ideas that will help you stay healthy even if you have to cut food costs.

Go meatless twice a week: I'm not one to demonize meat. Meat is a great source of protein and minerals. It's also a good source of several important vitamins. Still, meat is the spendiest part of your food budget, so if budgeting is a concern, going meatless two nights a week isn't a bad idea. You can enjoy a hearty vegetable stew, Mexican style beans and rice with a salad, or a meatless chili. Another benefit of these meals is that they are rich in fiber.

Stock up: To make sure you don't have to give up meat too often, stock up when you find any that's on a good sale. The wonderful thing about meat is that it freezes well, so you can buy now and enjoy later.

Don't give up fresh fruits and vegetables: Aside from meat and dairy, fresh produce is probably the next most expensive item on your list. I can't emphasize enough the important of fresh produce as part of a healthy diet. There's no better source of soluble and insoluble fiber, antioxidants, and healthy carbohydrates. The key to eating fresh on a budget is to pick the foods that are in season. Thankfully, in winter oranges come into season, so you can get lots of tasty, juicy fruit for not much money. Apples and bananas typically remain affordable throughout the year. Carrots, broccoli, cauliflower, and sweet potatoes are affordable vegetable options during the winter.

Buy canned and frozen produce: You can also augment your fruit and vegetable intake with canned and frozen items. These are usually cheap, and they're certainly preferable to convenience foods.

Buy in bulk: For things like nuts, granola, and other snack items, buy in bulk. The food is just as good in quality as boxed items, but it's much cheaper. You can also save a lot on herbs by buying them in bulk.


Making healthy food choices is important no matter the state of the economy. Even in difficult circumstances, it's still possible to make healthy choices. And that means that you'll stay slimmer and you'll feel better… and that can many any difficulty easier to face.

Stay well,
Danny Wallace

Unusual Foods to Boost Your Health

If you're looking for an antioxidant boost going into the winter, then you might try some of these less mainstream foods. They are available in most grocery stores, but they are foods that you might overlook or that you might avoid because you're not sure how to prepare them.

Let me assure you that each of these foods are tasty, easy to prepare, and loaded with immune-enhancing antioxidants. Going into cold and flu season we can all use a little extra support for our immune defenses.

Tart Cherries: Tart cherries are those bright red, small cherries with a lot of pucker power. They are rich in antioxidants and good for your heart. In animal studies tart cherries helped to lower cholesterol and inflammation. They also promoted healthy weight loss. Look for dried tart cherries or juice made from them.

Purple Potatoes: These little relatives of the red and gold potatoes have purple skins and purple flesh. They are a good source of the vitamins and minerals found in regular potatoes, but they're much higher in antioxidants.

Pine Nuts: These are actually the seeds found in pinecones. They are rich in monounsaturated fats and in the antioxidant vitamins A and C. They're also rich in vitamin D, which plays an important role in your overall health. Try pine nuts blended with basil for your own tasty pesto.

Star Fruit: When you slice these unusual fruits width-wise, the pieces are shaped like a star, which makes them festive and fun to eat. Plus, they are rich in vitamin C and a good source in vitamin A, both of which boost your immune system.

Leeks: Leeks look like overgrown green onions. They have a mild flavor that can bring a lot to your savory dishes. Like garlic and onions, leeks are rich in antioxidants that fight inflammation and help to lower cholesterol.

Trying some new foods will bring variety to your holiday menu and can give your immune system a boost when it needs it most.

Stay well,
Heather Robwell

Warm Hands Make for a Happier You

Winter is nearly upon us and the weather in most parts of the country is getting colder. Cold days can mean chilly fingers and toes, especially if you spend time outside. You might think cold hands aren't a big deal, but new research shows that when your hands are cold, you're outlook and mood aren't as good.

In one experiment, people were asked to hold a cup of iced or hot coffee while the interviewer made some notes. After returning the coffee to the interviewer, they were asked to review information about a person they hadn't ever met and then evaluate that person. Even though the description of the person was entirely positive, those who had held the iced coffee (i.e. who had cold hands) were more likely to say negative things than those who held the hot coffee and had warm hands.

In another experiment, people evaluated a therapeutic pad. Some of the pads were hot and some were cold. When done with the evaluation, the real experiment began. The evaluator was offered a personal reward or a reward they could give to a friend. Those who'd been handling the warm therapeutic pads were much more likely to choose something they could offer to a friend.

Based on these experiments experts believe that when your hands are warm you are more likely to see the best in other people and you're more likely to feel generous and giving. Given that those kinds of emotions are pleasant and can reduce stress, I'd say keeping your hands warm is a good idea. This winter treat yourself to a nice pair of gloves or by a box of hand-warmers so that you never have let cold hands bring you down.

Stay well,
Meghan Krohn

Western Diet is Bad for Your Heart

They typical western diet that is high in processed foods, fat, and sodium takes a real toll on your heart. That's no surprise. You might be surprised, though, to discover that 30 percent of heart disease cases around the globe can be chalked up to poor, westernized eating habits.

On the other hand people who eat a diet high in fruits and vegetables lower their heart disease risk by 30%.

Heart disease is such a big problem around the globe that it can sometimes seem like an impossible problem to tackle. But on the individual level, it's really just a matter of simple choices.

The first easy change you can make to reduce your risk of heart attack is to eat more fruits and vegetables. Have a piece of fruit with breakfast. Enjoy cut up veggies as a midmorning snack. Have a salad with your lunch or drink a glass of vegetable juice. Eat some fruit and yogurt for a late afternoon snack and serve one or two different kinds of vegetables with your dinner.

When you do this, a lot of good things happen. First, you'll find that you're eating less junk food because you've filled up on good things. You'll also be getting five to seven servings of fruits and vegetables a day. That will give you a big boost in the amount of fiber, antioxidants, vitamins and minerals in your diet.

The next good thing you can do for your body—and this will follow naturally from the first—is to eat less packaged foods. The easiest way to do this is not to buy packaged foods in the first place. Other changes you can make are to pack your lunch for work and to plan a menu for dinner so you're not tempted to eat fast food on a regular basis.

Another great change is to pay more attention to the types of fats you eat. Protein is great for your body, but if you choose poor sources, you end up with a lot of fat in the bargain. Instead choose lean cuts of meat like skinless chicken, trimmed steak, and fish. These will give you lots of protein without adding too much saturated fat. Also choose oils that are rich in monounsaturated fats like olive oil and nut oils.

By making simple changes to your diet you can help to protect your heart from disease and that will mean a longer, healthier life for you.

Stay well,
Heather Robwell

Healthy Heart, Healthy Liver

Heart health, fitness, mental sharpness… these are some of the most popular topics when it comes to health. Your liver, one of your hardest working organs, often gets ignored. Your liver has to work hard every day clearing out toxins from pollutants in the air, from chemicals and refined sugars in processed foods, from medications and more.

Yet few people make a conscious effort to give their liver the support it needs. When your liver doesn’t get the nutritional support it needs, it's at higher risk of fatty liver disease—especially if you are overweight.

Fatty liver disease occurs when excess fat begins to build up within your liver. It interferes with your liver's ability to function. Aside from feeling sluggish and experiencing minor abdominal pain from time to time, you might not even notice that something is wrong. However, over time, fatty liver disease can lead to cirrhosis and liver failure. The CDC estimates that nearly one in ten Americans has fatty liver disease, and many don't even realize it.

Fortunately, there is something you can do.

Resveratrol is the compound found in red wine that is often touted for its benefits to the heart. It can also help protect your liver from fatty liver disease. Resveratrol activates your body's fat metabolism and actually helps to clear fat out of your liver.

It may seem funny to suggest that drinking red wine can protect the health of your liver when heavy alcohol use is associated with liver damage, but it's true. A glass of red wine a day can keep your liver healthy and it will benefit your heart, too. Moderation is key, though, so don't overdo it.

Stay well,
Danny Wallace

The Hospital You Choose Matters

In a perfect world, you'd never have to be hospitalized. However, with the world being less than perfect, there is a chance that sometime you'll find yourself in need of hospital care. The chances go up as you age.

You might think that a hospital is a hospital and that if you ever need to go to the hospital, you'll just go to the closest one.

As it turns out, though, different hospitals provide dramatically different levels of care. And that can make a huge difference to you. In fact, top-ranked hospitals have a 70% lower death rate among their patients than low-ranking hospitals.

When choosing a hospital, here are some things to consider:
• Is the hospital accredited? This means that the hospital has met health and safety standards set by a national accrediting agency. You can find out if your local hospitals are accredited by visiting Quality Check.
• What is the nurse-to-patient ratio at the hospital? A higher number of nurses improves the quality of care. A ratio of five patients for fewer per nurse is good. If there are fewer nurses than that, you run the risk of having to wait for medications and having to deal with slower response times from the staff.
• Is the hospital clean? A hospital that isn't clean can increase your risk of infection and other complications.

You may not anticipate needing the services of a hospital any time soon, but knowing which hospitals in your area are best can be a lifesaver in an emergency. It only takes a little bit of time to find out what hospital can best serve your needs and it might be well worth your effort in the future.

Stay well,
Meghan Krohn

Stress is on the Rise. How Will You Cope?

The bad news in the economy has got people stressed out. The American Psychological Association reports that according to surveys 80 percent of Americans are stressed out because of money and the economy.

People responding to the survey report fatigue, irritability, and difficulty sleeping because of stress. That's not good news. Stress can trigger all sorts of health problems. It can contribute to weight gain and even increase your risk of heart disease.

Of course, stress is unavoidable. The important question is, "How will you cope?"

There are healthy and unhealthy ways to cope with stress. All too often, people turn to less than ideal options. Nearly half of people say that they overeat or eat junk food when they are feeling stressed. More than one in eight smoke when their stress levels are high.

There are better ways to deal with stress—methods that are healthier and more effective. One of the most effective ways to deal with stress is to do a good, hard workout. I know my favorite workout when my stress levels are high is to spend some time punching my heavy bag. It's very cathartic and it works up a good sweat.

Food can help you cope with stress, too, but it doesn't have to be unhealthy. Try making a rich, hearty vegetable soup and serving it up with a loaf of warm, crusty bread. This is comfort food at its best. Warm. Filling. And full of vitamins, minerals, and fiber.

Passive stress busters are very popular, and they can be effective, too. Listening to your favorite music, talking about what's bothering you with someone you trust, or spending time meditating each day can all help to relieve stress.

Times are uncertain, but that doesn't mean you have to let that uncertainty take a toll on your health. Take control of your stress levels, and you'll feel much better about the tackling the things that are causing your stress. The end result is less stress and better health.

Stay well,
Danny Wallace

You Knew Red Wine Was Good for Your Heart, but…

Did you know it could protect you from lung cancer?

In a new study, researchers have discovered that red wine helps to reduce the risks of lung cancer in men, including men who smoke. Men who smoke and drink two glasses of red wine a day lower their risk of lung cancer by 60% compared with men who smoke and don't indulge regularly in wine.

Of course, I'm not advocating that you smoke. Quitting smoking is one of the most beneficial things you can do for your body. For most men, though, I do think a glass or two of red wine a day is a good idea.

Red wine is bursting with powerful antioxidants. It contains the polyphenols catechin, gallic acid, and epicatechin. These compounds help protect your cells from damage caused by free radicals. Free radicals are a byproduct of energy production in your body. Free radical levels can be increased by poor health choices—eating too much sugar, not exercising, or smoking. They can be decreased by good choices, including boosting your antioxidant levels.

When you drink red wine, it helps your body to neutralize free radicals and that protects your cells from damage that can lead to cancer.

Red wine also contains resveratrol, a very special type of polyphenol that can actually stop cancer cells from growing.

In addition to protecting against lung cancer, red wine might also protect you from prostate cancer, skin cancer, and certain blood cancers.

Some people have health conditions that alcohol can make worse, so it's a good idea to discuss the risks and benefits of wine with your doctor. And remember, moderation is key. One to two glasses a day is beneficial. More than that can do more harm than good.

Stay well,
Meghan Krohn

Parenting Role Reversals

We're living longer than ever, and that's a good thing. Improvements in medical care and increases in the average lifespan means that you'll have the opportunity to do more, to try more things, to have more experiences. It means you'll get to enjoy the world around you for longer.

But there are some caveats.

Because everyone is living longer, there's a chance you will find yourself in the role as caregiver to one or both of your parents.

This can be a mixed blessing. It gives you a chance to renew and strengthen your relationship with your parents. On the other hand, it's a difficult role. You become like the parent instead of the child, and that takes some adjustment. You also may become responsible for running the logistics of your parent's household—the finances, the grocery shopping, repairs, insurance policies… the list goes on.

Being a caregiver is hard and emotional work. It's important to be prepared. If your parents are in good health, then it's a good time to discuss their wishes should they become sick. Do they want in-home care or would they prefer to live in a community environment? What role do you want to play and what role are they hoping you'll play?

It's also important to talk over insurance policies with them. You might want to ask if they have long-term care insurance. Long-term care is one of the most expensive kinds of care and it can quickly bleed your parents' finances. Long-term care can be a real lifesaver, so having insurance for it is a good idea.

If you find yourself in the role of caregiver, it's very important that you enlist the support you need. Caregivers are at a higher risk of stress and stress-related conditions. Stress also contributes to weight gain, sleep problems, and heart disease.

Most people don't take the time to consider what they'll do if their parents need them as a caregiver. In many cases, they go from leading their life as normal to being in a caregiver role in as little as 24 hours. In that time, they have to make enormous adjustments. By giving a little thought to the "what ifs…" life might send your way, you can save yourself and your loved ones a good deal of stress.

Stay well,
Danny Wallace