Category Archives: How to

Senior Rules for a Safe and Happy Summer

Of course, the seniors to which I refer in the title are those of the “well-aged” variety rather than those who are about to enter their last year of high school or college.  As discussed in too much detail in my last post, summer in the northern hemisphere begins in the wee hours of the morning on June 21 and it is, by all accounts, the most joyous of seasons for most.  However, summer can pose a few heat-related dangers, especially for seniors.

As we age, our bodies become less efficient at regulating body temperature.  That’s why many older people tend to enjoy being in a warmer climate than younger folks.  As anecdotal evidence, I refer you, once again, to Seinfeld.  In episode three of season three (“The Pen”), Elaine is forced to beg Jerry’s elderly parents to turn on the air conditioning in their Florida condo as the previous night she complained to Jerry, “I’m sweating here.  I’m in bed…sweating.”

The next day, Jerry’s mom relents, but isn’t even sure she knows how to work the air conditioning.  As a result of this lessened ability to regulate temperature, many seniors fail to recognize the signs and symptoms of heat stroke and/or heat exhaustion.  So here are a few tips to keep in mind as the mercury (I figure most people reading this post can remember mercury thermometers) begins to rise this summer.

  • Use the frickin’ air conditioning if you have it. Electric bill be damned.  If you don’t have A/C, then on extremely hot and humid days go someplace that has it and isn’t afraid to crank it.  It matters not where you go…a friend’s place, the mall, a museum, the movies, a library are all good choices.  You’ll be amazed what a few hours out of the heat can do for your overworked body.
  • Avoid too much time in the sun especially if you’re engaged in strenuous activity like yard work or exercise. And if you’re just lounging in the glorious sun, don’t forget to slather on plenty of sunscreen with an SPF of at least 759, or those cool, box-like sunglasses that offer UV protection.
  • Get the heat out of a hot kitchen, or if you can’t stand the heat get out of the kitchen…choose whatever cliché you like, just avoid cooking on hot days and simply pop a delicious meal from MagicKitchen.com into the microwave machine which generates no heat at all. In fact, it’s probably a good idea to keep a few MagicKitchen.com meals in your freezer for those scorchers that you know are coming if they haven’t arrived already.
  • Hydrate, hydrate, hydrate BEFORE you get thirsty, because if you wait until the thirst arrives, you’re already dehydrated. And try to avoid “hydrating’ with alcohol or caffeinated drinks as they work as diuretics and serve to hasten dehydration.
  • Don’t just drink cool water, get in some, whether it’s a cool bath, shower, lake, pool, ocean, river…whatever. The cool water will help cool your blood which circulates throughout your body.  Another quick cooling off method is to run cold water over the inside of your wrists.  This area has a large number of blood vessels that run close to the surface and that cold water will cool all that blood as it circulates through your body.
  • Communicate often with friends and family to let them know you’re doing fine and staying cool on hot days. Use whatever method you, and they, are comfortable with, telephone, cell phone, Twitter, Snapchat…you get that idea.
  • Watch the humidity level. I’ve heard Arizona is hot, but it’s a dry heat.  That, however, is not the case in many places within our country.  High humidity levels are dangerous to us due to the fact that it causes our body’s cooling mechanism, sweating, not to work effectively.  The reason we perspire is to send liquid to the surface so that it can evaporate, thus, cooling our bodies.  When it’s excessively humid, that sweat on our skin’s surface doesn’t evaporate due to the high-water content in the atmosphere.  As a result, our bodies work harder to try and stay cool, placing more stress on our bodies, primarily on the heart.  So when the humidity’s up, keep your activity level down.

I’m not implying that you should cloister yourself in an air conditioned room for the entire summer.  I’m just giving you the same warning that Sergeant Esterhaus gave his officers after briefings on Hill Street Blues, “Hey, let’s be careful out there.”

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Home Safety Tips for Seniors

It’s just a fact of life: as we age we become less, shall we say…agile, nimble, sprightly, dexterous…choose any synonym for quick and spry you like, we simply don’t move the way we used to.  We also develop certain ailments that require certain medications and if we continue to live independently as we reach our “senior” years, certain accommodations must be made to these simple facts of life.  As I continually tell my kids, “Getting old generally sucks, but you can make some minor adjustments to make it suck less.”

Let’s just accept the fact that accommodations must be made for our continued seniorly independence and those accommodations must be made for the sake of safety.  Given that the number one cause of injuries among seniors is from falls (falls are also the number one cause of fatal injuries), the following tips will focus on how to avoid them.  Simply stated, do whatever you need to do to avoid falls within and without your home. The other area of concern for seniors is that of medicine and ensuring that they take the proper amount…think Goldilocks here, neither too much nor too little, but the proper amount.

Tips to “fall-proof” your home

  • Add rails and grab bars where needed. The two main problem areas here are stairs and the bathroom.  Yes, this will probably require the assistance of either a contractor or someone with carpentry skills, but isn’t your safety worth it?  Along stairways, both interior and exterior, handrails should line both sides and both should be used, especially when descending.  In the bathroom, rails should be added in and around the tub/shower and around the toilet to prevent slipping and to assist with sitting and standing.
  • Remove excess clutter throughout the home. “Clutter,” in this instance, refers to anything that could be a tripping hazard and can include shoes (while not on your feet), magazines, pet toys, books, clothes, and trash in any form.  “Everything has a place and there’s a place for everything,” as my dad is still fond of telling me when I leave one of his tools in a place other than where it’s supposed to be.  It’s simple.  Keep your floors free from junk and you’ll greatly improve your odds of staying upright.
  • Watch those throw rugs and floor surfaces. Ensure that all rugs are properly secured to the floor to prevent them slipping from underfoot and avoid the use of slippery cleaning solutions on hardwood and tile floors.
  • Install non-slip surfaces in the tub and/or shower. Actually, this rule applies to people of all ages, not just seniors.  Water, soap/shampoo and a slick, smooth surface is a recipe for disaster, seriously.  It matters not whether you use simple non-slip strips or cute little fishies and duckies, just put them in place.
  • Light dark/dim places, inside and out. It really, really, really, really, helps if you can see where you’re walking…really.  Replace burned out or dim bulbs throughout your home and add additional lighting if there’s any question regarding proper illumination.  Oh yeah, leave some lights on during the night, especially in the bathroom.
  • Consider wearing a medical alert system with fall detection. Some come GPS equipped to ensure fallen seniors are quickly located and they are relatively inexpensive, usually under $50.

A few more safety tips

  • Create and use a system for your meds. There’s an app(lication) for that.  If you’re comfortable using a smart phone, download a medication reminder app.  It’s the next best thing to a nagging spouse.  Or use a pill box, or a pocket calendar, or link taking your meds to a daily activity (wake up, teeth brushing, eating), or use your friends and family members.  Also, keep an up-to-date list of your current meds, to include name, dosage, number of refills, and strength.
  • If you haven’t already, install smoke and carbon monoxide detectors on every floor of your home. And change the batteries every time you alter the clocks for daylight savings time.
  • Eat well and stay hydrated. MagicKitchen.com can sure help you here.  As we’ve discussed in previous posts, as we age our nutritional needs change.  Ensure you’re getting the RDA of all essential vitamins and minerals through eating a variety of fruits, vegetables and proteins.  As for hydration, there’s a simple test to determine if you’re properly hydrated.  If you’re urine is clear, you’re good, if it’s eye-blinding neon yellow, you’re dehydrated and need some liquid.

Getting old doesn’t necessarily mean you must give up your independence.  However, there’s no doubt that our bodies change as we age and some accommodations must be made due to this fact…so don’t be a “stubborn old codger,” as my mom likes to call my dad, and make them!

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Common Foods with Surprising Health Benefits

It seems that many people believe that some sort of special diet with exotic foods is required to “eat healthy.”  We go out of our way to locate and drive to so called specialty stores to find strange foods that we discovered in some online article that extolls the nutritional virtues of these foods we can’t pronounce (like spirulina, harissa and cupuaca).

And, often times, we pay exorbitant amounts of money to purchase these foods when we could gain the same health benefits from far more common and less expensive alternatives.  Since you seem skeptical, here are five examples of foods found in every local grocery store that offer numerous health benefits.

Heirloom Tomatoes
Heirloom Tomatoes

Tomatoes – There isn’t a more common food than tomatoes, is there?  These semi-round spheres of fruity goodness (yes, they are considered a fruit) are chock full of nutritional nutritioness that provide numerous health benefits.  They contain all four major antioxidants (alpha and beta carotene, lutein and lycopene) which are concentrated in their peels and provide them with their rich red color.  Studies have found that the regular consumption of tomatoes can reduce the risk of stroke and prostrate and pancreatic cancers due to the presence of these antioxidants.

Raisins – Also known as concentrated grapes, raisins possess plenty of B vitamins, iron, potassium, carbs and fiber.  Dietary iron is primarily used by our bodies to transport oxygen, via red blood cells, to our various muscles and brain.  It also supports our immune system, aids with metabolism and assists in the building of amino acids.  The potassium in raisins has been shown to lower blood pressure by limiting the effects of sodium.  Its fiber, half of which is soluble fiber, helps to lower cholesterol and regulate blood sugar levels.  And while the reputation of carbohydrates has recently been drug through the mud, they are very necessary for energy and many endurance athletes (yours truly included) substitute raisins for sport gels in order to avoid processed sugars.

Grapefruit – This low-cal, high nutrient fruit contains plenty of vitamins C and A, fiber, and the antioxidants beta-carotene, lycopene and flavanones.  Studies suggest that these nutrients reduce blood pressure, LDL (or bad) cholesterol and triglyceride levels.  They also provide a boost to our immune systems, stabilize our blood sugar levels and prevent insulin resistance whereby our cells stop responding to insulin which can lead to type 2 diabetes.  The fiber contained within grapefruit can also provide appetite control as it slows the rate at which our stomachs empty which causes us to feel full for longer periods of time.

Yogurt – One of the key elements contained within yogurt are probiotics or “friendly” bacteria that improves our digestive health and can help with constipation, diarrhea (side note: I could never spell “diarrhea” without spell check) and inflammatory bowel disease.  Yogurt also naturally contains plenty of calcium and many manufacturers add vitamin D, both of which are necessary for bone health and the prevention of osteoporosis.  Finally, yogurt also contains plenty of protein that assists with muscle recovery and creation.  One last piece of advice: use plain yogurt and add natural flavoring, such as berries and other fruit as many manufacturers add tons of unnecessary sugar, even the one with the “fruit on the bottom.”

Ginger – The Asian spice, not the British Spice…Girl (you knew I couldn’t go a whole post without a lame joke).  And yes, I realize that ginger is somewhat exotic as it originates from Asia, but its been here for centuries and its been used for medicinal purposes in Asia and India for longer than that.  The active ingredient in ginger is a volatile oil known, appropriately, as gingerol.  It is why, when we were children and had an upset stomach, our moms gave us ginger ale, which, for me, was a very rare treat and almost made vomiting worth it (side note II: ginger ale came from the practice of British pubs placing out bowls of ground ginger for the patorns to sprinkle in their beers).  Gingerol, it seems, eliminates excess gas within our digestive tracts and eases symptoms associated with motion sickness, such as dizziness and nausea.  Gingerol is also an anti-inflammatory which can lessen the pain associated with osteoarthritis and rheumatoid arthritis as well as improve mobility in the affected areas.

So, next time you’re contemplating a trip to a specialty grocery store for some durian or chayote, check yourself before you wreck yourself and stop by the local shop for a few tomatoes, grapefruit, boxes of raisins, some plain yogurt and ground ginger.  Your body will thank you for it.

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It’s Spring, Get Outside: 8 Outdoor Activities for Seniors

Have you noticed that the heat is coming on less and less in your home?  If not, just look at your last heating bill.  And in our world of cause and effect, the cause is increased outdoor temperatures and the effect SHOULD be increased outdoor activities on your part.  Outdoor activity is the panacea for cabin fever and you don’t even need to fill a prescription.

Look, I’m sure you’re aware about the benefits of regular physical activity, but what about the benefits of regular “outdoor” physical activity?  Humans have an innate connection and attraction to nature which is referred to as biophilia and too many of us attempt to resist that connection.  Yet another fact: less than 3% of America’s senior population attains the recommended 2.5 hours of physical activity per week, and that can have dangerous consequences.

Some of the benefits of outdoor activity are more obvious than others, such as increased exposure to sunlight which exposes us to vitamin D which improves brain, bone and muscle functions (just beware of overexposure…as with everything else, moderation is best).

However, studies have also shown that regular outdoor activity improves our health and well-being and improves our physical, emotional and cognitive functioning.  So, keeping all this in mind, here are eight outdoor activities we all should do more of:

  1. Tai Chi – Before you think I’m getting all “Karate Kid” on you, let me explain. Yes, tai chi began as a defensive martial art, but it has since evolved into a balletic activity of continuous, gentle movements.  It’s different from yoga in that with yoga you hold a pose (sleeping dog) for a short period of time, while with tai chi, you’re in continuous motion, albeit, at a slow pace.  Locate a “tai chi in the park” group in your area, or simply access the internet machine, learn the basics and head to your backyard.
  1. Search for gold — …with a metal detector. And no, it doesn’t have to be on a beach.  Grab your metal detector and head to the local park or historical site and you’ll be amazed at the objects that are lying around out there.  Here’s am interesting article that offers examples of successful treasure hunts and can help get you started: https://www.wired.com/2011/08/treasure-hunters/
  1. Picnics – Grab your basket, blanket, chicken salad sandwiches, your favorite companions and locate an out-of-the-way picnic spot, preferably on a level, grassy area near a babbling brook. Just ensure that getting to that spot requires some walking to get there.  You’ll be amazed how relaxing this activity is and how the conversation flows when you’re away from a screen.
  1. Yard games – Hit the backyard or park for a rousing round of horseshoes, bocce ball, croquet or badminton. These games are perfect for bringing out the competitor in all of us and can be a great way to reconnect with friends and/or family members.  Side note: I understand the safety aspect, but I truly miss “Jarts,” the yard game that involved plastic circles and metal tipped lawn darts…just sayin’.
  1. Be a tourist – even in your own hometown. Go on a historical walking tour, visit the zoo or botanical gardens or downtown area or local, state, or national parks or Civil War battlefields or any other outdoor place that interests you.
  1. Bird watch – Yeah, I know, I used this one in my fall outdoor activities post, but it’s perhaps even more relevant in the spring as birds become more active as they prepare to bring the next generation of our avian friends into the world. The few birders I know are extremely passionate about their hobby and tend to record just about every aspect of their sightings, to include the species (of course), and when, where, and under what weather conditions the sighting occurred.  This is one of those hobbies that permits various levels of immersion, but its seems to have some addictive qualities, and, in this instance, that’s not a bad thing.
  1. Gardening This activity is perfect for the spring for obvious reasons and there’s nothing more satisfying than eating delicious and healthy food you planted and cultivated yourself. And if you live in an apartment or senior community that does not offer space for this activity, move…just kidding.  There are many places that rent small plots for a nominal fee.
  1. Stroll through a local farmer’s, flea or craft markets – The larger the better. Heck, this one doesn’t even seem like an outdoor exercise, but it most certainly is.  Remember, all that’s required to reap the benefits is getting outside and slightly raising your heart and breathing rate for a moderate period of time, and wandering through a massive flea market in search of hidden treasures certainly qualifies.

One last note, try to do these activities with a group of friends or family members and do so on a regular schedule.  Also, use the group to coerce (or shame) each other to get out there and find that Baltimore Oriole, or practice tai chi like Anne Hathaway and Robert de Niro in “The Intern,” or go in search of lost jewelry, or weed the garden, or watch the handlers feed the elephants, or whack that shuttlecock around, or pack that picnic basket.  Hell, just get outside and be active.  You’ll be glad you did.

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For the Mom Who Has Everything…

Yes, it’s coming, like a shark’s dorsal fin speeding through the water that can’t be stopped…duuuh-nah……..…..duuuuh-nah……………duuuh-nah, duuuh-nah…………….duh-nah, duh-nah, duh-nah, duh-nah………dunn, dunn, dunn, dunn, dunn, dunn (yes, that’s my poor attempt to put the theme to Jaws into words, sorry).  Of course, that dorsal fin represents Mother’s Day, which arrives on Sunday, May 14th.  But don’t panic, at least not yet, because here are some unique gift ideas for the mother that has everything, I mean, after all, she has you!

Something different – Now, of course these gifts are not for all moms as we all know, every mom is different.  But here’s a sampling of some interesting gift ideas.

  • Drunken owl wine bottle holder – I don’t know why, but every time I look at this thing it makes me smile. Maybe it’s because it’s such a random animal (I mean an owl?) and it looks like a baby drinking a bottle…is that creepy?  Hopefully it will make your mom smile too.  Check it out here: http://www.homewetbar.com/drunken-owl-wine-bottle-holder-p-4187.html
  • Dawn redwood Bonsai forest – Rather than flowers, why not get your mom something that will last quite a while and is perfect for a table center and conversation piece? And it looks really cool.  Here it is: http://www.uncommongoods.com/product/dawn-redwood-bonsai-forest

  • A personalized smart phone case – Wouldn’t you like your mom to always carry a picture of her favorite child (you) in the form of a smart phone case? Well, all you need to do is go here and design a case that’s perfect for your perfect mother: https://www.mycustomcase.com/

  • Literary candles – I think, genetically, once a woman becomes a mother they immediately become candle aficionados. I don’t question this strange phenomenon, I just cater to it.  That being the case, here are some unique scents for the candle and literature loving mom in your life that are linked to Sherlock Holmes, Alice in Wonderland, Jane Eyre, and Pride and Prejudice (and zombies…yes, a book was written and a movie produced entitled “Pride and Prejudice and Zombies.  I neither read the book nor viewed the movie).  Peruse them here: http://www.uncommongoods.com/product/literary-candles

  • Time saving and delicious meals from MagicKitchen.com – The last thing you want your mother doing on her day is cooking, or on any other special or non-special day for that matter. Have the Mother’s Day meal delivered to her (or your) door and save her (or you) a great deal of time and hassle.  MagicKitchen permits you to customize your meal and also offers delectable “bundles” to include Gourmet, Customer Favorites, Homestyle, and Top-Rated bundles.  Have your Pavlovian (you know, that Russian dude that conditioned a poor dog to salivate at the sound of a bell) moment here: http://www.magickitchen.com/menu/mothers-day.html

“Make” her something – And no, I’m not referring to like a dining room table or a back porch or something, unless she really needs either of those two things.  I was thinking of something a bit more personal, something that she wants rather than needs, something intimately linked to you, her and your family.

Here’s a quick example: last year I semi-learned how to play the guitar (no, I didn’t go so far as to write the music and lyrics to a sappy “I Love You Mom” type song).  My mother, as she constantly reminds me, was born in Ireland and we immigrated to the US back in 1968.  Anyway, despite becoming an American citizen, she has missed her homeland ever since.

So last year, I learned to play and sing (terribly, I might add) “Danny Boy” and I played and sang it for her on Mother’s Day.  Yes, I missed a few notes and sang REALLY off key.  However, by the time I was done, she had a tear on her cheek and a smile on her face.  She then exclaimed it was the most thoughtful Mother’s Day gift I had ever bestowed upon her in my 51 years on this earth.  I then asked her “why?” and she simply said, in her fading Irish accent, “Because you put some thought into the gift and “made” it just for me.  Nothing’s more personal than that.”

I firmly believe that you can do the same thing for your mother…not play and sing Danny Boy, but make her something with your mind and two hands.  Write her a poem, or a song, or a play, or a rap song, or a short story about you, her and your family.  Create a photo essay or a humorous, yet poignant power point presentation that you present to her and the whole family or montage with old family photos.

Draw or paint your family or an old house you all lived in, or her favorite place she likes to sit and think, or an old pet.  Throw (as on a pottery wheel, not literally “throw”) a flower pot or coffee mug for her.  Plant a tree for her, or her favorite plant, flowering bush, or perennial.  Create a short movie for her with your smart phone.  Just use your imagination, make the gift personal to her and try to make her laugh and cry at the same time.  She’ll love you even more for it, if that’s possible.

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How to Keep that New Year’s Resolution for the Entire Year

As you probably know, making a New Year’s resolution is easy, keeping it…well, that’s where things get difficult.  A recent study found that 80% of New Year’s resolutions are toast by mid-February, and since it is now mid-January, we here at MagicKitchen.com thought we’d help you become one of the 20% who carry their resolution through February and beyond.  If you recall, just a few short weeks ago I wrote a post that dealt with creating resolutions that were both specific and achievable.  So let’s follow that up with one dedicated to keeping that resolution through the winter doldrums and beyond.

persona-trainer-memeUse your friends and family – Come on, you know you use them all the time already!  I mean, that’s what they’re there for, right…to be used and manipulated to help you get what you want.  Go public with your resolution, unless it’s of a really personal nature, like…never mind, I won’t gross you out with examples.  After you’ve publicized your resolution, give your friends, family, co-workers, Uber driver, whoever, free rein to harass, harangue and help you stay on the straight and narrow.  Tell them to slap that donut or cigarette out of your hand, or chase you around with a cattle prod to get you exercising, or give you money for staying off the Twitter machine.  You get the idea.

Accept small failures – Remember, losing a battle does not mean you’ve lost the war (I think that’s from Sun Tzu’s The Art of War…no, not really).  Look, you’re going to, occasionally, stuff a bear claw in your face, or direct some anger transference towards your kids (I think that’s from Sigmund Freud’s The Interpretation of Dreams…but I doubt it).  Please, just accept those little transgressions and use them to strengthen your resolve moving FORWARD…always look forward, not back.  As long as you’re making progress over the course of a long year, that’s what is important.

apps1There’s an app for that – No, not an appetizer, especially if you’re trying to eat healthier over the new year, but a smart phone application, and many of them are resolution specific.  Three apps that are more general in nature are Strides, Resolutions, and HabitBull.

Strides is a free app that allows you to create goals, track your habits, set reminders and keep up a specific pace.  Resolutions, an Android app, informs you when you last worked out, or had your last smoke, or deposited money in your savings account, etc.  It also has various home screen widgets that help you track your progress and act as reminders.  It also awards virtual “trophies” for milestones achieved.

Lastly, HabitBull tracks your habits, good or bad…it’s all relative.  It assists you in either breaking a bad habit or beginning a good one with reminders, a streaks calendar, and motivational quotes.  It also tracks your progress in the form of graphs and has a built-in discussion forum.  The free version allows you to track up to five habits while you can track up 100 with the premium version.

“Know thyself “(I think that’s a quote from ancient Greece or Egypt…no, seriously).  Wherever the quote came from, use it to do whatever YOU require to maintain your resolution over the course of twelve long months and beyond.  You should know what motivates you best, if not, take a moment, think about it and list the things you’re motivated by.  Then use them to create a plan that involves, friends and family, acceptance of small failures, and apps, or all three.  Good luck.

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Quit Messin’ Around: How to Eat Healthier in 2017

Yes, devoted reader, it’s time to set yourself up for failure once again by making a non-specific (eat healthier) and unattainable (cut out ALL junk food) New Year’s resolution.  Those two reasons, setting broad and impossible to achieve goals, are why 92% of all resolutions made are doomed to failure.

Look, a resolution is nothing more than a goal and we (or someone else…think boss or significant other) set goals for ourselves all the time, either in our professional or private lives.  And the rules for goal-setting also apply to end-of-year resolution-setting, and they are: make your goal/resolution as specific as possible and make it attainable.  Therefore, let’s combine those two rules with your vague resolution to eat better in 2017.

vegetables-449950_640Rule number one: make your “eating better” resolution as specific as possible.  Instead of “I resolve (sounds like you’re on the floor of the Senate) to eat better in 2017,” resolve to “eat five helpings of fruits and vegetables most days of the week…that would be four or more for the numerically challenged out there like your esteemed author.  Why only “most” days of the week?  DUH!…remember rule number two…make your goal achievable.

Or how about printing a list of healthy “superfoods” you’ve never eaten and resolving to try at least one item on that list every week of 2017?  Better yet, turn it into a checklist, then, check each item off and make a few notes about that item, such as “If anyone is trying to torture me for information, just threaten me with Brussels sprouts and I’ll tell them everything.”

Ok, last example of a specific goal: “I resolve to eat at least one meal per day that contains

Flaxseed
Flaxseed

no processed foods.” Like a meal comprised of roast chicken and potatoes with a side of green beans.  In fact, we here at MagicKitchen offer a number of meals that fit this category in our portion controlled and signature meals sections.  It’s a great way to keep your resolution as we do most of the work, all that’s required of you is to heat and enjoy!

Rule number two: make your goal achievable, but not too easily achievable, there must be an element of resolve (hence the term “resolution”) and sacrifice involved.  Please don’t resolve to adopt a diet of nothing but kale, honey and quinoa for all of 2017.  My guess is that you’re going to fall off the wagon with that resolution.  How about, “I resolve to

substitute either kale, honey, or quinoa for an unhealthy item I usually eat at least every other day.  Or if you can’t stand kale, (which is perfectly understandable), try one of these new superfoods for 2017.  And then track each time you make that substitution on a calendar.

Here are a few other tips to help you achieve your specific resolution that involves eating healthier in 2017:

  • Take a grocery list to the supermarket and stick to it.
  • Choose fresh or frozen food over canned.
  • Spinach-Mushroom Lasagna with Green Beans from MagicKitchen.com
    Spinach-Mushroom Lasagna with Green Beans from MagicKitchen.com

    Plan ahead by making menus and, as with the rule above, stick to them!

  • Don’t drink your calories…stay away from the sugary drinks.
  • Patrol the edges of your grocery store where the fresh produce, meats, dairy and whole grains are located.
  • Try out MagicKitchen.com complete meals for a change of pace. No rules, no sign-ups, no commitments required, try one or many.
  • Eat a lot of different colors when it comes to fruits and vegetables.
  • Replace dessert with fruit or at least add fruit to your dessert.
  • Accept the fact that you’re going to backslide a few times during the year…get over it and then get back on the horse or wagon or both. I’m not sure which.
  • Publicize your resolution to all who are willing to listen and tell them to nag you throughout the year. Also, write it down and stick it to both the doors of your fridge and pantry.
  • Finally, remember that doing something towards attaining or keeping your resolution is better than quitting and doing nothing…little steps matter!

So, good luck as you resolve to eat healthier in 2017 and remember to follow the two main rules (and various tips) and perhaps you’ll be part of the 8% that successfully stick to their resolutions through the entire year. May your New Year be a healthy and happy one!

 

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Sweat the Small Stuff: 5 Small Steps You Can Take to Improve Your Life.

Yeah, I know the quote is usually “DON’T sweat the small stuff,” but sometimes the small stuff matters.  If you think about it, our entire lives are comprised of “small stuff,” in the form of the thousands of decisions we make on a daily basis.  Should I eat just one more?  Binge watch The Walking Dead or work on the house?  Wear these yoga pants or not?  Hit the snooze again?

These seemingly small decisions add up and become who we are.  So why not make a few small decisions that, when done consistently, can actually improve your life for the better?  That’s what I thought, you have no argument…and “I don’t have the time” counts as no argument.

  1. pedometerGet (and use) a pedometer – But just don’t wear it around and look at the total at the end of your day. Set benchmarks (or goals if you prefer) and break them!  Make small bets with your friends, family and coworkers.  For example: “I’ll bet all of you a tarantula that I take more steps than you over the weekend.”  Or create a contest with a prize for the winner.  For example: “whoever takes the most steps today gets the last MagicKitchen.com Panna Cotta.” Of course, there are plenty of pedometer apps for your phone, too.
  1. Breathe deep…the gathering gloom (sorry, I regressed to my teenage years when I kept trying to figure out those strange lyrics to “Nights in White Satin”). Research has shown that deep breathing exercises (just 5 minutes a day) reduces stress producing hormone levels, decreases anxiety, lowers blood pressure, and improves sleep.
  1. scrabbleDo a crossword, or Sudoku, or play Scrabble – In other words, exercise your brain as if it were a muscle (Is it a muscle? Or an organ?…Does it matter?). No, it doesn’t matter.  The brain ACTS like a muscle and the more you exercise it, the more efficient it gets.  Of course, the obverse is also true.  Your brain will atrophy like any other muscle if it remains sedentary for an extended period of time.  Studies have shown brain exercises can extend its cognitive reserve…aka its ability to withstand damage due to aging, such as dementia.  Learning new things, such as a musical instrument or foreign language does the trick as well.
  1. Read nutrition labels – Contrary to popular belief, ignorance is NOT bliss when it comes to your nutrition (sorry for contradicting so many popular idioms in this post). Your body knows what you’re putting in it even if you keep it from your mind and the results (good or bad) happen regardless.  You might set that Snickers bar aside when you find out it has 280 calories, 14 grams of fat, 30 grams of sugar and contains trans fat.  Look at it this way, after eating that Snickers, you’ll have to run about 2.5 miles to burn it off (and that doesn’t even take into account the effects of the saturated and trans fat consumed).
  1. hug2Hug someone…just make sure it’s consensual. The hugging of loved ones reduces stress, anxiety, feelings of loneliness, and releases anti-depressant hormones such as oxytocin and serotonin.  Regular hugging has also been shown to aid in healing and recovering from illness.  Hugs also increase self-esteem, ease tension, teach the concepts of giving and receiving, and encourage empathy and understanding.  All these benefits apply equally to the hugger we well as the huggee.

So, to recap: work the heck out of that pedometer, breathe deep the gathering gloom (or just do deep breathing exercises), work the heck out of your brain, flip it over and read that nutrition label, and get and give plenty of hugs…and don’t forget to do all these things on a consistent basis.

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Send a Group Gift Certificate for Healthy Meals

How often do you look to the Internet for something to send to a friend, loved one, or co-workers when they are grieving or, perhaps celebrating? You want to show your friend you are thinking of them and that you care when they are going through difficult times.

It seems we tend to think of flowers as an appropriate gesture when someone has lost a loved one. They convey respect, love, and of course sympathy. But maybe it’s time to think outside the vase, and send healthy prepared meals instead.

date-meals2This is also true when someone is ill. In essence, they have lost the life they once knew, this can be pretty devastating. During the grieving process, self-care can get placed on the back burner. On the flip side, when celebrating a birthday, anniversary, or even the birth of a child, flowers serve as a common gift. With that said, the new parents, elderly, or college student might appreciate a different type of gift.

Take a moment to consider something to replace the standard gift basket or vase of flowers. Flowers are wonderful; beautiful to look at, but maybe the situation really calls for an alternative. Perhaps something more practical.

Sending healthy meals as a gift just might be more useful. Think of the time saved in meal planning, the grocery store run, and preparation. If someone is sick, wouldn’t it be great to send them a healthy, delicious, comforting bowl of soup?

How about giving the new parents a break and have meals ready to pop in the oven or microwave? These would definitely come in handy for parents of multiples. What do you do when there are several people who love the idea of sending meals rather than flowers? MagicKitchen.com has the answer for you in the form of group gift certificates.

Group gift certificates work especially nicely when the group of people live in various parts of the country. Send an email to everyone in the family or office, letting them know the gift certificate is available and ready to load. They each can decide whether they want to contribute and how much to give. And the person receiving the gift certificate can select what meals they like, as well as using the gift certificate for delivery charges.

date-meals1Using MagicKitchen.com’s website to do all of this takes the chore off your shoulders. These group gift certificates for meals can work essentially for all occasions when you typically give presents. New parents are learning to work on very little sleep while maintaining the rest of their chores. Friends and family members have birthdays, anniversaries, holidays, and a plethora of other opportunities where a group gift certificate would be a welcome surprise. It means they get a break from the chore of cooking and can enjoy your thoughtfulness when they sit down to eat. I know I will be using this option next time the opportunity arises. Will you?

Valerie, MagicKitchen.com Blogger

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Tips for Back to School

It’s the most wonderful time of the year…I know there are millions of parents out there feeling the exact same way I do. Why? It’s that time of year again, time for those kids to head back to school. In some parts of the country, school has been in session for several weeks already. Some even started the end of July.

College students, though aren’t quite so fortunate. The average start date across the nation is late August. Right now there are many college students buying bedding, laptops, and other electronic devices and accessories. Here’s a few tips for those headed back to class soon.

  1. 41oiFXyshXL._AC_UL480_SR480,480_Stay Motivated: It’s hard to stay motivated to study or go to class when the memories of Summer are still on the surface. Who wants to be stuck in a class room when the sun is shining outside and the thoughts of the pool are beckoning? How do you stay motivated? Here are a few suggestions. Use fun flags to mark the important items for tests or papers. These are super cute and you can find them on Amazon.Another great way is to make your notes look pretty with different colored pens and highlighters. Change colors every 10-20 minutes, or as your focus/topic changes. You’ll start to see a difference and it will make you want to study those pretty notes.
  1. organizedBe Organized: Organization is one of the best ways to get your act together and keep it together the whole semester. There are literally a ton of planners and organizational tools on the market right now. If you choose to start being a more organized person when heading to college this year, start with a planner. Get one that has plenty of room for keeping track of your activities. Write down the dates/times for those study groups, keep your goals in one place, and color code important items.
  1. college-sleepGet enough sleep. This is when you rest and recharge your body and brain. Something we all need. Late night study sessions…or parties…aren’t great for when you have class at 8 am.
  1. Resources: Know what resources are available to you and how to access them. I’m not talking about just the library and tutoring. You should have online access at this point, so don’t forget about the resources there…possible books (free?), local maps, check for discounts for being a student, transportation, and other opportunities available to you as a student. Don’t be afraid to ask.
  1. Meals for One from MagicKitchen.com, prefect for college kids
    Meals for One from MagicKitchen.com

    Food: You need some…make it healthy. The Freshman 15 (15 pounds added your Freshman year) are REAL! Parents of new Freshmen – (ok, even Seniors) we want to make sure our kids eat healthy. They will always be our kids, right? What better way for them to kick off the new school year than with a send off gift they can really appreciate? I’m not talking about a new laptop or cell phone. I mean healthy meals, delivered right to their apartment or dorm rooms. None of us want to see our kids spending either their hard earned money (or ours) on fast food. They need to eat much healthier than that in order to be able to soak up all the information they will be getting during the semester. So do them a favor and make sure they have a few healthy, “brain food” meals for the week.

Good luck this year to all college students, near and far. I wish you a happy, safe, and productive year!

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