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Healthy meals: cooking for 1 or 2 (Mayo Clinic)

Beans and other legumes: types and cooking tips (Mayo Clinic)

Eat healthy advice. Sea salt and table salt have the same basic nutritional value. Both mostly consist of two minerals – sodium and chloride. Sea salt is often marketed as a more natural and healthy alternative. The real differences between sea salt and table salt are in their taste, texture and processing, not their chemical makeup. So no matter which you choose to use, keep sodium consumption between 1500 and 2300 milligrams a day if you are a healthy adult. If you are middle aged or older you should aim for the low end of that range.

Heart-healthy diet: 8 steps to prevent heart disease (Mayo Clinic)

 

 

 

 

 

Seniors

Safety Tips for Strength Exercises

Strength training is very important for muscle and bone health. Some movements may seem strange at first but you will get used to them. Some important things to remember when lifting weight of any kind:

• Don’t hold your breath. This can cause changes in blood pressure which can be a problem if you have heart disease. Breathe out as you lift or push and breathe in as you relax.
• Avoid jerking or thrusting the weights. Use smooth and steady movement.
• Don’t overdue the weight at first. Gradually lift more as you feel you are able.

Sodium in Softened Water

If you are trying to decrease the amount of sodium in your diet, do you need to worry about the sodium content of softened water? The amount of sodium a water softener adds to tap water depends on the “hardness” of the water. However, the amount of sodium in softened water that was originally very hard shouldn’t be cause for concern.

Softened water may add a small amount of sodium to your diet, depending on the type of softener you use, but not a significant amount. Generally an 8 ounce glass of softened tap water contains less than 12.5 milligrams of sodium which is in the very low sodium range.

Butternut Squash

Butternut squash is nutritious choice because it is:

• Fat free
• Cholesterol free
• Sodium free
• A good source of fiber, potassium and magnesium
• An excellent source of vitamins A and C

Choose a butternut squash that is heavy for its size. It can be stored in a cool, dark place for up to a month. Once it is cut, refrigerate unused portions. It can be used as a substitute in any recipe that calls for pumpkin. Top 10 Ways to Enjoy Butternut Squash

DASH (Dietary Approaches to Stop Hypertension) Diet

Protect your bones - a video from the National Institutes of Health on preventing osteoporosis.

Try yoga for a body makeover - yoga can help with high blood pressure, high cholesterol and other health problems.

Five easy steps to beginning strength exercises

Food fact: Is vegetable juice as good as whole vegetables? Low-sodium vegetable juice is an easy way to increase the amount of vegetables in our diet, but you shouldn’t routinely use it to replace other types of vegetables. Juice has plenty of vitamins and minerals but it’s lower in fiber. Without enough fiber in your diet you may risk constipation, high cholesterol, high blood sugar and weight gain.

You're It. Get Fit! President's Challenge

Calorie-restriction diet for anti-aging (Mayo Clinic)

MyPyramid for older adults

Small Steps Change of the Month

To increase your daily steps walk your dog..