Category: Health

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My Favorite Juices for Health

Have you noticed how the entire world is focusing more on health now than seemingly ever before? If you haven’t jumped on the bandwagon yet, it’s time to! Good health is essential for overcoming illness and staving off disease. Not to mention the fact that you feel so much better when you take good care of your body and give it the nutrients it needs.

Recently, I’ve been experimenting with different juices to see how they make me feel. After a lot of trial and error, I’ve come up with a list of juices that help me feel healthy and vibrant while giving me a little extra pep in my step. I decided to share this list with you so you can benefit from these incredible juices as well! So check out this list of my favorite juices for optimizing my health

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Watermelon Juice

Who doesn’t love the sweet, invigorating flavor of watermelon? If you like fresh watermelon, you’ll probably love watermelon juice. It’s full of lycopene and beta carotene (which are both powerful phytonutrients known to boost the immune system and help neutralize free radicals in the body). In fact, you won’t find another fruit that has more lycopene in it than watermelon.

Watermelon is also very hydrating since it’s comprised mostly of water (approximately 91%). Since most of us are dehydrated at least some of the time without even knowing it, drinking watermelon juice can help keep us properly hydrated (especially those of us who have a difficult time drinking plain water).

Spinach Juice

I thought I’d lead out with watermelon juice before talking about a juice that seems much less appealing. If you find yourself grimacing at the thought of spinach juice, just hear me out. Spinach juice is one of my very favorites to drink, though I usually combine it with other ingredients to mask its flavor.

Spinach is one of the most nutritious ingredients you can consume. It’s also very low in calories, which is a huge plus if you’re watching your weight like I am. In just 3 cups of spinach, you can get as much as 340% of your daily vitamin K content and up to 25% of your vitamin C needs.

Usually, I put one or two cups of spinach in my blender with one cup of water, then blend it until it’s smooth. After that, I’ll often toss in a small handful of blueberries or strawberries, a squeeze of lemon juice, and a small apple and blend it all together. This makes a pleasant, but not overly sweet juice that’s packed full of immune-boosting nutrients. I prefer to drink this juice first thing in the morning, as it energizes me and helps me feel ready to tackle my day.

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Carrot Juice

If you’ve never had carrot juice made from organic, subtly sweet carrots, you’re in for a treat. I like to buy my carrot juice from my local health food store, but you can make your own carrot juice if you have a good juicer at home.

Carrots are a great nutritional choice for mature adults because they contain a lot of beta-carotene, which is important for good eyesight. Carrot juice also contains vitamin K, vitamin C, vitamin B6, and many other nutrients. If you don’t think straight carrot juice is sweet enough for your tastes, try adding a small amount of stevia to sweeten it without adding harmful sugars.

These are three of my favorite go-to juices for good health. I tend to drink the watermelon juice in the summer and the other two juices year-round. None of these juices are calorically dense enough to be a meal replacement, but you can drink them along with a meal or as a light snack to give your body the nutrients it needs to stay healthy and energetic.
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6 Reasons Why I Keep a Health Journal (Every Senior Should)

A health journal is exactly what it sounds like: a diary for recording information about your health. Writing in it doesn’t take long, and the benefits are amazing. Aging doesn’t have to be some big mystery. Journaling about your health is like having a map to guide you to personal wellbeing.

1. Alleviates Inflammation and Pain

Some foods, movements or lifestyle habits make pain and inflammation worse. There are also good foods, such as turmeric, that have powerful anti-inflammatory and pain-relieving effects for many seniors. The key is to figure out what helps and hurts you personally. That’s where your health diary comes in.

2. Teaches You What Your Body Likes

I’m a big believer in listening to your body. By keeping a health journal, you can find out if certain things are triggering mood changes, anxiety, pain or sleep problems. You can also discover positive triggers that help you sleep better, feel happier and stay healthier. For example, if you notice that valerian tea helps you sleep like a baby, then you’ve discovered an important secret for your health!

3. Makes You Happier

Natural foods and positive activities have the power to improve your mood. Many people feel less stressed or depressed when they follow a Mediterranean diet of fresh fish, lean meats, olive oil, fruit, herbs and lots of leafy green veggies. Exercising — even if it’s just going for a walk in the morning — can be another key to feeling happy and energized. Your health journal keeps track of things that help you wake up with a smile.

4. Helps You Make Smart Decisions About Your Health

I love my health journal. It turns me into a detective. After a few weeks or months, I can see “clues” that warn me when something is going to make my body hurt, make me irritable, or mess with my immune system. That way, I can avoid many of the aches and pains that are supposedly “normal” in aging.

5. Keeps You in Control of Aging

I don’t like it when people make decisions for me without asking me first, and I really don’t like feeling helpless. That’s what’s amazing about journaling. It gives you a measure of control over your health. Your family history may not let you avoid gout completely, but you can definitely figure out ways to have fewer gout attacks and better mobility.

6. Makes It Easier for Your Doctor To Pinpoint Health Problems

Always take your health diary with you when you have a doctor’s appointment. The details in there can help your doctor discover the underlying cause for symptoms. For example, instead of instantly responding to a rise in blood pressure with medication, the doctor may see lifestyle clues that you can change instead.

An Easy Way to Journal About Your Health

Keeping a health journal doesn’t need to be complicated. Some people prefer good old-fashioned pen and paper. Others use modern smartphone apps to make things easier. What should you keep track of?

  • Foods you eat (including snacks)
  • Vitamins or supplements
  • Medications
  • Amount of water you drink
  • Sleep quantity and quality
  • Exercise
  • Illnesses or health problems
  • Pain or inflammation
  • Energy levels
  • Mood
  • Digestive health and/or bowel habits

Don't forget to include details about surgeries or new treatments. Whatever works for you, I highly recommend getting into the habit of journaling about your health. It can help you stay active and feel great as you get older!

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Reduce These Six Foods To Fight Your Battle With the Bloat

Do you notice you feel gassy, bloated, or overly full, especially after a meal? That feeling stems from gas or air accumulation in the stomach and digestive system. While bloating can occur with the menstrual cycle or with certain medications, often the foods we eat create this uncomfortable sensation. Check out this list of foods to avoid when you need to keep the bloat at bay.

Beans

While beans are a staple of a healthy diet because of their rich fiber content, they can also cause unwanted abdominal gas. Sugars that naturally occur in beans ferment when they come in contact with digestive bacteria, resulting in that familiar gassy feeling.

Some people find that soaking dry beans rather than eating canned beans helps with this issue. You can also swap out your favorite beans for rice or quinoa as a side dish. If you can't live without beans, black and pinto varieties are the easiest to digest for most people.

Gum and Hard Candy

While not technically a food, chewing gum can cause bloating because we tend to swallow air. The same phenomenon occurs when sucking on hard candy. If you use mints or gum to keep your breath fresh, you might not realize this hygiene habit results in a gas increase that can cause flatulence, swelling and even pain.

Processed Foods

Most snacks and meals that come in packages are packed with sodium, one of the leading causes of belly bloat. Some of the saltiest options include canned soup, baked goods, deli meats, fast food, sauces and salad dressings.

Processed foods also tend to be high in fat, which causes bloating because it moves slowly through the digestive system. Pizza, fast food, meats, cheeses and baked goods are the biggest culprits in this category. Saturated fat should represent no more than about 10% of your daily caloric intake. In other words, if you eat about 2,200 calories a day, limit fatty foods to less than 220 calories. 

If you tend to grab convenience foods on the go, look for healthy options such as dried fruits, nuts and rice crackers. I like to package them in small sandwich bags and throw them in my purse so I can snack during the workday or on an outing. Not only will you notice less bloating, but your overall health also will likely improve if you cut out processed foods. 

Onions and Garlic

While these savory veggies add flavor to all types of dishes, they can also make you feel bloated. Garlic and onions contain fibers called fructans that contribute to the development of gas in the GI tract. For a similar taste without the risk of bloating, try trading your garlic and onions for chives, basil, fennel, leaks, collard greens or celery.

Carbonated Beverages

You already know that sugary sodas are bad for your health, but even diet versions of carbonated beverages can lead to bloating. Reduce your consumption of beverages with bubbles if you tend to experience gas. Better choices include fruit juice, tea, coffee and, of course, good old-fashioned water.

Whole Grains

If you boost your intake of whole grains because of their health benefits, you may notice increased bloating. While brown rice, barley, oats and other whole grains are full of fiber, as well as nutritious ingredients, the fiber content also causes gas during the digestive process. Dietary experts recommend slowly increasing the number of whole grains you eat rather than switching from white bread and rice overnight. 

If eliminating these items from your diet doesn't solve your bloating issue, see your health care provider. He or she can determine whether underlying health problems may be causing excessive gas. 

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Stress, Memory, and the Brain

A common characteristic of stress is forgetfulness and disorientation. Most people accept that bouts with anxiety or worry will result in diminished cognitive returns. However, many do not realize that chronic stress can affect memory and cognitive health.

According to medical research on people and animals, there is a direct correlation between stress and brain function, particularly with how the brain processes information. Whether real-life stress or manufactured stress in a lab setting, the research demonstrates how stress interferes with attention, cognition, and memory.

Studies also show a correlation between stress, emotional states, and inflammation. The effects of stress are both psychological and physical, and it is common for chronic sufferers to experience health problems, including brain and heart diseases.

The Brain and Stress

Before you can understand the effects of stress on thinking and memory, you must acknowledge some of the fundamental processes of the brain. The brain compromises several parts that perform individual tasks and operate as a whole. Therefore the brain is not a single unit. The general understanding from this singular observation is when one part of the brain takes center stage; the other parts give up some of their collective energy to focus on the primary task.

When in a dangerous, stressful, or emotionally taxing situation, the amygdala, or survival guru of the brain, takes over. The other parts of the brain tasked with memory and higher-order tasks receive less energy, meaning they are less capable at the moment. Many scientists speculate survival mode is the reason people can become more forgetful when under stress, possibly experiencing memory lapses depending on the trauma of the event.

Stress and Long-Term Brain Changes

Chronic stress can rewire the brain over time. During the study of animals, scientists noticed a measurable decline in the activity of the prefrontal cortex and other parts of the brain responsible for higher-order tasks. The results were the opposite for the amygdala and the parts of the brain responsible for survival.

Scientists liken the changes to exercise. A person should expect the muscle groups they focus on to develop more than those they don't. The same happens for someone experiencing chronic stress. The parts of the brain getting the most focus are those associated with survival; therefore, these areas develop while areas tasked with complex reasoning and thought take a backseat.

Differences in Stress Types

You cannot dispute the effect of stress on the brain because it is well-documented. However, determining the type of stress that leads to damage or memory problems is not as clear.

Stress is broadly defined and typically accounts for all variables of the term. Using too broad a definition is problematic because the circumstances surrounding occurrences of stress can vary greatly. For instance, anxiety before an exam is short-lived, and most scientists hypothesize it will not lead to problems later, but the trauma of a car accident can have lasting psychological and physical injuries.

Stress Management Is Necessary for Reduced Risks

The one constant throughout leading research is stress' adverse effects. The best thing people can do to reduce the potential risks of long-term or chronic stress is to find ways to mitigate it.

Mindfulness, meditation, and exercise are all potential remedies for stress. While most people struggle to find personal time in today's 24/7 world, you need to find moments for personal care, even if it is just five minutes of quiet in your office chair.

What are your favorite ways to destress?

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The Health Benefits of Speed-walking: Why You Should Try It

Speed-walking or racewalking is an Olympic sport. This year, it is gaining some attention as Mexico continues to show its power as a competitor and champion in the endurance activity. While you might not follow the Olympics and might not care who is the reigning speed-walking champion, you might be interested in the health benefits from the activity. Speed-walking is a low-impact, moderate aerobic activity that can improve overall health and mobility. Additionally, it can benefit weight loss goals.

Why Speed-Walking Is Healthy

Although the activity is associated with intense cardio, speed-walking is likely more related to moderate levels of oxygen and blood flow. That means it can help with circulation, allowing your heart to beat at a slower pace and helping you avoid the shortness of breath that can be common with vigorous cardio workouts.

As opposed to high-intensity cardio workouts, speed-walking offers lower levels of oxygen intake that help the heart and blood vessels do their jobs. The low intensity of the exercise means you can sustain the activity for a longer period without becoming winded or fatigued. Therefore, speed-walking ultimately provides a longer duration exercise at sustained levels, which is beneficial to weight loss, balance, and mobility.

How Does Speed-Walking Compare to Other Exercises?

Categorized in the same class of low-impact aerobic activities like walking, jogging, and running, speed-walking is an interval-type workout that can help you build strength and endurance in your muscles, work on your balance, improve your mood, and improve your sleep. In addition, it can help you burn calories and reduce stress.

While speed-walking is an easy and enjoyable exercise for any age and fitness level, you should still be cautious and do the proper research, ensuring you are physically ready for the activity. Like a long-distance run, speed-walking can help build stamina and endurance but can also lead to injuries if you are not properly trained and are not mindful of your body. Before starting any new exercise routine, talk to your doctor to determine if it is a good fit.

The Benefits of Speed-Walking

There are many benefits to this physical activity, and it does not need to take up a lot of time to reap the rewards: 30 minutes per day or 150 minutes per week. While the exercise is an endurance workout, it has several benefits beyond stamina. Researchers have found that speed-walking can reduce the risks associated with osteoarthritis and osteoporosis by strengthening the bones and muscles in the legs. Additionally, walking has been shown to boost heart rate and increase blood flow to muscles, aiding in cardiovascular fitness. Walking can also improve insulin sensitivity and aid weight loss efforts.

Speed-walking might be experiencing some added interest from Olympic coverage, but it will always be an efficient form of exercise. The simple truth is that walking is more accessible than running, and it is less dreaded than other forms of aerobic activity. If you are interested in burning calories and improving cardiovascular health while increasing your stamina, speed-walking is for you.

What are some other unique exercises you have heard of and want to try?

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Why I Am a Fiber Enthusiast

There always seems to be some new discovery in the world of health and nutrition, doesn’t there? Every so often, we hear about a new and exotic ingredient that can solve all our healthcare woes and help us finally slim down and enjoy optimal health. But what if the most effective solutions aren’t new at all?

I assert that fiber is one of the familiar ingredients we’ve highly underestimated in our society. While we’ve been searching for the newest and greatest health-promoting ingredients, fiber has been waiting around and hoping we’d slow down and notice its incredible health qualities. Unfortunately, 95% of Americans don’t get enough fiber in our daily diets. In fact, few of us come close to the recommended 20-30 grams of fiber we should be eating every day.

If you don’t know what fiber can do for your health and weight goals, you’re in for a surprise! Here are a few of the top reasons why I am now a fiber enthusiast.

Fiber Helps Maintain a Healthy Weight

Who doesn’t want to have an easier time maintaining a healthy weight? The battle of the bulge is a challenging one for many of us, which is why we should try to consume the recommended amount of fiber every day.

Foods that are high in fiber tend to fill us up more effectively than foods with little to no fiber. So if your current diet leaves you feeling famished all day long, the secret may be as simple as eating more fiber! High-fiber foods also tend to have fewer calories than the same volume of low-fiber foods.

Fiber Helps Lower Cholesterol Levels

It’s no secret that keeping your cholesterol within a healthy range can be challenging as you grow older But fiber can help. Studies reveal that foods high in soluble fiber (such as flaxseed, beans and oats), may lower “bad” cholesterol (low-density lipoprotein) and total blood cholesterol levels. It may even help reduce inflammation and blood pressure while it’s at it!

Fiber Normalizes Bowel Movements

Nobody likes to talk about their bowel habits, but if you struggle to stay regular, it’s time to eat more fiber! Dietary fiber softens the stool and increases its weight and size so it passes more easily. Eating sufficient fiber can also help you out if you tend to get diarrhea often because it absorbs the excess water.

Fiber Helps Control Blood Sugar

If you’re diabetic or pre-diabetic, eating high-fiber foods can slow down your body’s absorption of sugar and help control your blood sugar levels. If you don’t have diabetes, eating a healthy diet that includes sufficient insoluble fiber may help prevent you from developing the disease in the first place!

Fiber May Prevent Certain Diseases

We are all destined to die sometime, but that doesn’t mean we can’t fight for greater longevity. Consuming dietary fiber (especially cereal fiber) is associated with a reduced risk of death from certain diseases (such as cancer and cardiovascular disease).

How Much Fiber You Should Take

Here are daily fiber intake recommendations for adults (as provided by The Institute of Medicine):

  • Men (ages 50 or younger): 38 grams/day
  • Men (Ages 51 and older): 30 grams/day
  • Women (Ages 50 or younger): 25 grams/day
  • Women (ages 51 or older): 21 grams/day

You can determine how much fiber you’re getting each day by looking at food labels and looking up the nutrition information of foods that aren’t prepackaged (such as produce).

Good Sources of Fiber

There are a lot of delicious sources of fiber you can turn to if you need to increase your intake. They include:

  • Nuts and seeds
  • Whole-grain products
  • Vegetables
  • Fruits
  • Peas, beans and other legumes

It’s best to get your fiber from whole foods whenever possible. If you’re ready to start experiencing the many health benefits fiber can offer, start digging in to healthy, fiber-rich foods today!

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The Healing Power of Foot Massages

There’s no denying a nice foot massage can feel heavenly. But would you be surprised if I told you a foot massage can actually help heal your body and mind? It sounds kind of hokey, right? That’s what I thought too … at first. But after some research and first-hand experience, here’s what I have come to understand about the healing power of foot massages.

Improves Circulation

If you sit a lot, your legs and feet are probably impacted by reduced blood circulation. Many of us live fairly sedentary lifestyles due to desk jobs or even binge-watching our favorite television shows. Wearing shoes that are too tight can also impact blood circulation in our feet and legs.

The cells in our feet and legs require oxygen from good blood flow to remain healthy. Fortunately, we can help reverse some of the damage caused by inhibited blood flow by getting regular foot massages. A foot massage stimulates the lymphatic system and helps improve blood flow—and thus oxygen flow—to the feet.

Reduces Pain

As we age, our feet become more achy and painful. Think about how we manage pain in our necks or backs. We get massages, right? We should do the same when we’re feeling discomfort in our feet. Massaging the soft tissues as well as the joints of the feet can help relieve our pain to some degree. If you tend to have cold feet, you may also notice that they feel warmer after a nice foot massage.

Supports Better Sleep

You may be wondering how rubbing your feet can lead to better sleep. Well, when you rub your feet (or better yet, have someone else do it) after a long day, you’ll start to feel more relaxed. Foot massages help relieve feelings of fatigue and stress. As these feelings subside, you’re in a much better position to fall asleep more easily and achieve deeper levels of sleep.

If you feel wound up before bed and have a difficult time getting the shuteye you need to maintain good health, try getting a soothing foot massage immediately before bed. Your sleep quality will likely improve as a result of your nightly foot massages.

Reduces Fluid Retention

Do your feet ever feel kind of squishy and fat after sitting or standing for a while? If so, you probably have issues with fluid retention. It is in your best interest to get the fluids in your body moving again. One way to do this is by getting regular foot massages. This can help reduce swelling in the ankles and feet.

Fights Depression

There are some activities that release endorphins into our bodies. These endorphins help us feel good and can fight off depression. A good foot massage is one of the many activities that can flood our bodies with endorphins.

If you’re feeling down, you may be able to boost your mood significantly by getting a quality foot massage. For those of us who tend to feel more depressed during the cold winter months, it becomes especially important to boost endorphins whenever possible.

If you can’t get your partner to massage your feet regularly, try pampering yourself and scheduling regular foot massages at a nearby spa. Your mental and physical health is well worth the modest expense. While you’re at it, why not get a full body massage and experience the stress-busting benefits?

You can also give yourself regular foot massages by sitting comfortably in a chair and putting the top of one of your feet on the opposite thigh. Then, drizzle some massage oil onto your foot and use both hands to gently knead your tired muscles and joints. Give it a try and see for yourself how regular foot massages can heal your body and mind.

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When Should You Drink Water, and Are You Drinking Enough?

Many dieticians and nutritionists believe people often require more water than they get, even following federal guidelines — eight glasses per day. According to Sarah Krieger, a registered dietician nutritionist, a more accurate or adequate model is to take half of your body weight and drink that in ounces, meaning a 140-pound individual would drink 70 oz. 

The National Academies of Sciences, Engineering, and Medicine makes the process even easier, recommending men drink a minimum of 13 cups of fluids per day and women drink nine or more. In other words, men should aim for 104 oz. and women for 72 oz. 

How do you fit all that liquid into your day? First, pay attention to the wording. The suggestion is for fluids, not just water. However, it is crucial to up your water intake, and that is a straightforward process when you know the most optimum times to drink.

Wake-Up 

Many people do not realize they wake up in the morning already dehydrated. You do not drink for the eight hours you are asleep. Therefore, help your body replenish itself by drinking one to two cups of water when you wake, eight to 16 ounces. 

Once you have one or two cups, feel free to make yourself a cup of coffee. Coffee also counts toward your fluid intake for the day.

Pre-Meal, Mealtime, and Post-Meal

Many studies suggest that drinking water can help regulate and mitigate hunger. Therefore, many experts recommend having a cup of water before, during, and after a meal. 

By drinking a glass of water before your meal, you effectively lubricate your insides, which will ultimately help with digestion. However, you also prefill your stomach, meaning you are less likely to overindulge during the meal. 

Drinking water during your meal will also help with digestion. It also provides lubrication for your throat, making it easier to swallow food. 

Finally, drinking a cup of water after a meal ensures optimal digestion and helps reduce the risk of sudden hunger pangs. Therefore, drinking water in this way ensures you stick to a meal plan and avoid consuming empty calories between meals.

Midafternoon Slump

It is natural to feel a bit of a slump around 3:00 pm. While this slump often results in the afternoon consumption of coffee, it is best to stay away from caffeinated beverages. Consuming caffeine late in the afternoon can affect sleep later. 

What most people do not realize is that slumps can stem from dehydration. Dehydration can also result in irritability, hostility, confusion, etc. Therefore, it is best to help your body stay steady and alert by consuming more water.

Pre-Workout, Workout, and Post-Workout 

Do you workout before or after work? Regardless of when you exercise, drinking water is a crucial component of your routine. 

While you will want to drink water before your routine, make sure you allow your body enough time to process the fluid. Drinking a cup of water immediately before hopping on a treadmill will likely result in bloating and discomfort. Instead, drink a cup of water 30 minutes before you begin. 

You will also want to hydrate during your workout. However, do not gulp water. Take sips. Drink slowly during your routine to prevent getting sick or feeling uncomfortable.

Bedtime

You should also bring a glass of water to bed, only taking a couple of sips before lying down. Too much water before bed will lead to sleep disruptions. 

Are you an avid water drinker? Share your tips for staying hydrated throughout the day.

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Eat These 4 Lycopene-Rich Foods for Longevity!

Lycopene is an amazing antioxidant related to vitamin A. This natural compound is what gives some fruits and veggies their pink or red color. Some studies suggest that lycopene can have powerful protective effects on the body:

  • Lowering bad cholesterol levels
  • Keeping blood vessels flexible and healthy
  • Helping you avoid heart disease
  • Reducing the risk of lung and prostate cancer
  • Slowing the growth of breast cancers
  • Delaying the development of cataracts
  • Keeping your eyes healthy as you age
  • Helping prevent Alzheimer’s disease and memory loss

OK, so you're convinced. But where can you find this perfect pink superstar?

1. Tomatoes

A diet with abundant tomatoes is guaranteed to be rich in lycopene. You can enjoy countless different varieties, including melt-in-your-mouth cherry tomatoes and tangy Roma tomatoes. Here are a few fun facts to maximize the lycopene in tomatoes:

  • Cooked tomatoes have more lycopene than fresh.
  • Sun-dried tomatoes are packed with lycopene.
  • The amount of lycopene increases as tomatoes ripen.
  • Your body absorbs lycopene better when accompanied by healthy fats, such as extra-virgin olive oil.

In case you’re wondering, tomato paste and spaghetti sauce also have lots of lycopene, so you don’t have to make Italian favorites from scratch to benefit. That said, be careful with excess sugar or salt in processed tomato products.

2. Watermelons

Remember: If it’s red, it probably has lycopene! Watermelons are no exception. Feasting on this delicious, juicy summertime favorite can give you a whopping 7 mg of lycopene per cup, plus lots of vitamin C. This fruit is low in calories and great for staying hydrated on hot days.

Many people enjoy watermelon as a healthy snack or dessert option, but you don’t have to stop there. This tasty fruit works great in savory recipes, too, breathing life into garden salads and Mediterranean feta on toast.

Many Indian recipes feature watermelon also. Did you know you can sauté watermelon chunks (cooking boosts lycopene) with garlic, turmeric and other spices for a mouthwatering curry? Creamy yogurt, watermelon and mint are another classic combination.

3. Red Bell Peppers

Red peppers aren’t exactly overflowing with lycopene, but they provide a decent amount. What makes them a great choice for your diet is how versatile they are for cooking. Pizza, fajitas, tacos, stir-fries, kebabs, burgers and salads barely scratch the surface of the possibilities!

4. Pink Guavas

If you’ve never tried this marvelous, sweet fruit, you don’t know what you’ve been missing. It has a wonderful flavor similar to a combination of strawberries and pears. Even better, just one pink guava gives you over 5 mg of lycopene, which is more than fresh tomatoes.

Of course, not everyone has access to guava at their local farmers' market. If you live in a warmer state, such as Florida or California, you may have an easier time. Generally speaking, anywhere you can find papaya, you can also find guava.  Another option is to buy unsweetened guava juice.

More Lycopene

With so many benefits, it’s no surprise that some health professionals believe that making sure you’re getting enough lycopene probably helps you live longer. No wonder Italian grandmas with their fresh tomatoes live so long!

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Top 3 Chair Exercise To Start a New Fitness Routine

Many people struggle to maintain adequate exercise routines. Work, family obligations and health can all interfere with even the best intentions. If you are coming back to fitness after some time away, you should consider taking it slow. Focus on easing back into routines. The best and safest way to ease into an exercise routine is by performing chair exercises. You can find many effective whole-body chair workouts, but why not start with only a few exercises?

1. Calf Raises

Calf raises are a common leg exercise that you can perform while seated. While sitting tall, plant your feet firmly on the floor at about a hip distance apart. Look ahead, and engage your core. Lift the heel of your right foot off the floor while maintaining contact with your toes. Raise your calf as high as you can and engage the muscles. Hold the position for 20 seconds. Lower the heel and repeat the movement 10 more times. Repeat the exercise with the left leg when finished with the right leg. Do a minimum of three sets per leg, 10 reps each set.

To make the workout even more challenging, perform two additional sets with both legs simultaneously. Do not rush the exercise; move slowly through each movement and engage the muscles.

2. Hip Marches

Hip marches give people a way to perform modified cardiovascular exercises. They also provide opportunities to improve hip flexibility. According to personal trainers, hip marches are straightforward exercises with minimal risk of injury, making them suitable for aging adults and beneficial for all.

Start in the same position as you did with the calf raises. You need to keep your torso tall and your abdominal muscles engaged. Some people find it helpful to push up slightly on the chair's armrest, keeping a straight back and remaining seated. Imagine marching down the street or across a stadium field. Lift your knee as high as you can. Hold your knee in position briefly before lowering it back to the ground. Do the same march simulation for the opposite leg.

Because this is a cardiovascular exercise, you'll want to repeat the movement at least 20 times. After 20, take a small break before repeating the exercise. You should repeat the exercise two or three times.

3. Sit-and-Stands

Professionals consider sit-and-stands as a precursor to squats. While often included in exercise routines for seniors to help improve and maintain mobility and strength, these faux squats can help anyone improve leg strength, balance and control.

Sitting in a sturdy chair, assume the starting position of the previous two exercises. You want to avoid using your arms and hands as much as possible, engaging the core and using your legs instead. While leaning forward from the hips, push your weight down into your feet. Extending through your legs and engaging your core, straighten your body, ending in a standing position. Then, push your hips backward and allow your knees to bend as you slowly and carefully lower yourself back into the chair. Repeat the sit-and-stands 10 times, and perform two to three sets.

Chair exercises provide an excellent and safe way to ease back into an exercise routine after time away. Talk to your primary care physician first if you want to start a new fitness regimen.