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Nutrition - eating healthy to get healthy

Nutrition and Healthy Foods - Fruits and VegetablesIf you are like most baby boomers, nutrition and eating healthy can be complex and confusing. Every day brings new health studies saying the things we thought were good for us, are suddenly considered bad, and then good again. Eggs, butter, and coffee are all good examples of this. How do we know what to believe? What is eating healthy?Our goal at BestBoomer.com is to sort through the complex world of nutrition and help you understand what foods are optimal for you at this stage in your life and why. I am going to serve as the BestBoomer.com eating healthy guinea pig. Without drastic improvement in the nutrition and eating healthy area, I will soon be adding diabetic and high blood pressure medicine to my daily routine. I would very much like to avoid this. Eating healthy will help me avoid the medication.

Lastly, please be aware that nutrition is not just about food. It is about how your body breaks down food and repairs and creates cells and tissues. As baby boomers live longer, embracing good nutrition and healthy eating will help keep you active and mobile in your later years. We will be looking into healthy eating in the coming months to let you know what foods are good and what foods are not so you can begin healthy eating and getting fit.

Eating healthy is not hard to do, it just takes a little research to know what is eating healthy and what is not. One mistake people make is thinking that eating healthy will not taste good. In reality eating healthy can be very tasty and filling. Eating healthy will fill you up so you do not have the urge to snack between meals. Eating healthy will also mean that you will not need to overeat. Follow us as we try to solve the mystery of eating healthy so that we can all get healthy and live longer.

As we embark on our search to find the keys to eating healthy we will investigate many ways to cut calories. Replacing fatty foods with vegetables is a great way to start eating healthy. Fast food is a thing to stay away from, substituting a spinach salad for a lunch of a fast food burger is a big step to eating healthy. Hold the soda, drink a bottle of water with your salad and cut all that sugar out of your diet. An afternoon snack can be some sticks of lettuce instead of a cola and a bag of chips and you will avoid the sugar crush that is surely coming from drinking soft drinks ful of sugar. This little eating healthy tip will cut lots of calories and fat from your diet. Easy, wasn’t it? You’re on your way to getting healthy!

  • Boomer Health Challenges

    Boomer Health ChallengesBoomer Health Challenges outlines the key health issues that are plaguing baby boomers as they age.  Physicians are seeing rising growth in all these categories.  While some of these conditions are unavoidable, many of them can be prevented or controlled by lifestyle choices.  Below are the top boomer health challenges:

    Boomer Health Challenges

    Obesity

    Obesity, alone, causes many of the boomer health challenges listed below.  Sadly, this is a condition that can be completely prevented by practicing positive lifestyle choices, such as exercise and a healthy diet.

    Type 2 Diabetes

    Kidney damage, high blood pressure, cardiovascular disease, vision loss, and nerve damage are just a few of the health issues that Type 2 diabetes can cause. Be smart. This is a disease that is preventable and controllable through healthy lifestyle choices.

    Cardiovascular disease

    As one of the top boomer health challenges, cardiovascular disease is the leading cause of death in both men and women over the age of 60.  Coronary heart disease, which narrows and/or blocks the arteries carrying blood to the heart is the most common. Do yourself a favor and eliminate tobacco products, control high blood pressure/high cholesterol, exercise, and eat right.

    Cancer

    There is probably at least one person in your family that has developed cancer.  It is the second leading cause of death among baby boomers.  Early screenings for colon, breast, skin and prostate cancer can catch these diseases in the early stages while they are still highly treatable.

    Arthritis and Joint Replacement 

    Arthritis and joint replacement are common as we age.  Joint swelling and cartilage breakdown can be very painful.  Treatment options are extremely diverse.  You can choose from medication options, natural healing solutions or actual joint replacement.

    Alzheimer’s

    Unfortunately for baby boomers, Alzheimer’s disease is dramatically rising in our age group.  There is no cause or cure for Alzheimer’s.  It has quickly become the disease that baby boomers fear the most. While new research has not found a cure, it has begun to identify some key information to aid in identification and treatment.

    I hope this information has given you a better idea of the boomer health challenges that we are all facing.  Make your health a priority.  Simple lifestyle changes can go a long way to keeping you healthy.  More importantly, many of these conditions are PREVENTABLE!  Don’t throw away your chance at a happy, healthy boomer life by making poor lifestyle choices.  You can find additional information in a Scripps Health article on the Top 10 Health Concerns of Baby Boomers.

    Chief Boomer Sue at www.bestboomer.com

  • Changing Eating Habits

    Changing Eating Habits is a story for the cynics out there.  The ones who can’t envision ever giving up their ice cream, chips, diet soda, etc.  I was one of those people.  I’m Sue, a 50+ female who needs to lose some pounds and is overly fond of ice cream and diet soda (and let’s be honest…anything that contains sugar). At the end of 2013, I decided that I needed to change my lifestyle, get in shape, and work on changing my eating habits.  Unfortunately, due to some unexpected surgery, I was seriously delayed in the fitness side of my goal.

    Fruit Infusion Water Pitcher  However, I decided there was no reason I could not  focus on changing my eating habits.  So what did I do?  First, I bought myself one of those cool water pitchers that have the column in the middle that you         can put fruit in. You can find one here at: http://www.target.com/p/fruit-infusion-pitcher/-/A-11209652#prodSlot=medium_1_1&term=fruit+infusion+water+pitcher.  It flavors the water.  This was a big help   to me, because I really don’t care for just plain water.  The next thing I did was cut out the diet soda.  I did this cold turkey, because I felt it was the best option for me.  I started drinking the flavored water      (lemon is my favorite), and I focused on drinking at least four glasses of water a day.  While it is not the eight glasses of water per day that the experts recommend, it was a huge improvement for me.  Currently, I   am working on getting that number up to six glasses of day.

    The next thing I did, was work on my peanut butter obsession.  Once I looked at the calorie count per serving (and I was eating at least 2-3 servings per day), I knew I had to stop eating it.  Since “natural” peanut   butter was not for me, I just decided to eliminate it altogether.  Instead, every morning, I have a piece of healthy nutty bread with just all fruit spread on it.  I cannot believe how many calories I eliminated just by cutting this one thing out of my diet!

    I also worked on changing my eating habits by substantially cut down on the ice cream.  I was to the point that I could finish a pint of this wondrous gelato in one sitting.  Needless to say, when I finally got up theIce Cream Containers courage to look at the sugar content, it was a staggering 27 grams of sugar, PER SERVING!   I knew I could not completely cut out ice cream.  So, once a week, I allow myself one of those really tiny ice cream servings you find in the supermarket.

    As much as a cynic as I am, I have found that the experts were right.  I do not miss these items in my diet.  I would never have believed it!   I still have work to do, but I am much more confident now that I can achieve my overall eating goals. Give this a try.  Just a few little changes can improve your health substantially.

    Chief Boomer Sue at www. bestboomer.com

     

     

     

     

  • Checking Nutrition Labels is Not Optional Nutrition Fact Label

    Nutrition facts Labels - dreamstime_s_28179765

    Looking at Nutrition Labels is no longer an option.  If you want to eat healthy, you need to look at food labels to have a better idea of what you are putting in your body.  Since the information on a food nutrition label can seem confusing, we have put together a quick overview of the basics.

    Serving Size & Servings per Container

    • Serving Sizes are a standardized measurement, such as cups or pieces. Recognizable Serving Sizes make it easier to compare similar foods. It is also what dictates the number of calories and nutrient amounts that are listed in the top of the nutrition label.
    •  Pay attention to the Serving Size and the number of Servings per Container.  Monitor yourself so you know EXACTLY how many servings you are eating (e.g., 1/2 serving, 1 serving, or more).  Without being aware of it, you could double or triple your calorie count simply by consuming more than the Serving Size listed. (Who hasn’t gobbled down a whole bag of chips before they realized it?)

    Calories and Calories from Fat

    • Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need, and the calorie section of the label can help you manage this issue.  Remember: the number of servings you consume determines the number of calories you actually eat.
    • Be aware of calories from fat.  If the Nutrition Label has a serving size that is 250 calories, but 50% of that comes from fat, than you need to rethink this food choice.

     Nutrients 

    • The nutrient section of the Food Label is made up of nutrients that you want to limit and those that you want to eat more of.
    • Nutrients to limit are:  Total Fat (Saturated Fat and Trans Fat), Cholesterol, and Sodium.
    • Nutrients to get enough of are these:  Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron

    Footnote on the Bottom of the Nutrition Fact Label

    • Note the * used after the heading “%Daily Value” on the Nutrition Facts label. It refers to the Footnote in the lower part of the nutrition label, which tells you “%DVs are based on a 2,000 calorie diet“. This statement must be on all food labels.

    For more detailed information check out this info from the Food and Drug Administration:  http://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm274593.htm

     

    Chief Boomer Sue

     

     

     

  • Nutrition Tip water glass nutrition tips drink water

    water glass nutrition tips drink waterNutrition Tip – DRINK 8 GLASSES OF WATER PER DAY:    We have all heard this one.   Drinking enough water is beneficial for many reasons.  It hydrates your body, keeps toxins flowing out of your system, and improves skin tone.

    Personally, I am terrible at drinking water.  I just don’t like it.   However, to improve my health, today I will commit to drinking 4 glasses of water per day for the following seven days.  I will then up it to 6 glasses per day for one week and then up it again to 8 glasses per day for seven days. I will keep a three week log and report on my progress.  Follow along with me and let’s see how we do!

    Week 1 – I got myself up to drinking two 16 oz. bottles of water a day.  That is a lot of water for me.  I just try chugging as much as I can at one time.  I also find that drinking water that is not refrigerated makes it easier for me to drink more.  Not sure this will be the case in summer.

    Week 2 – Now I’m trying to add water to things like tea, hot chocolate, powdered stuff to make lemonade because I just cannot stand all that plain water!  My initial thought was not to worry about anything other than the actual water I was taking in.  I’m worried about some of those extra calories.

    Week 3 – I have now realized that adding water to unhealthy things like hot chocolate is probably not the best option.  I have seen some great posts regarding making infused water.  This is where you can add fruit (like lemons, berries) to water.  I have seen actual infusion water pitchers.  I vow to get one, but seem to be drinking less water than before.  Yikes.

    Week 4 – Back on track.  Have ordered the water infusion pitcher.  Can’t wait to try it.  Heard someone mention using a timer to remind yourself to drink water.  Great idea, which I am going to implement.  I just never think to drink, especially if I am not feeling thirsty.  No one said this is easy.  However, one of the best ways to improve your health immediately is to start drinking more water.

    Chief Boomer Sue