3 Best Exercises to Tighten Your Abs and Firm Your Core After 60

Best-Exercises-to-Tighten-Your-Abs-and-Firm-Your-Core-After-60

Core and abs are two words that get thrown around more than reality show drama. They are, in fact, different. Here are three things to know:

  • Exercising one does not necessarily engage the other.
  • Nothing “automatically” strengthens your core (not even sitting on a fitness ball).
  • People can be rotten to the core, and no exercise can fix that.

Let’s start with the first point.

Abs or Core, or Both

Much online clickbait (Get 6-Pack Abs Overnight!) focuses on abs because it’s the aesthetic part of the torso. It’s the part you present to the world when your shirt lifts up as you reach to stow your luggage in an overhead compartment.

The core, on the other hand, is a multi-faceted set of over 20 muscles that lies beneath the surface of the abs. The main core muscle, called the transverse abdominis (TA), wraps itself around your midsection like built-in Spanx.

The various muscles attach to your lower back (which is why a weak core contributes to back pain) and basically connect your ribcage to your upper body and your pelvis to your lower body.

Your core literally holds together your upper and lower body.

In other words, don’t leave home without it.

It not only protects your spinal column but stabilizes your entire body. It’s why it’s referred to as the “powerhouse” in Pilates. Everything relies on it.

Some pretty heavy stuff, no?

But unlike your abs, no one sees your core. People won’t come up to you and say, “Hey, your core is looking mighty fine.” (And if they do, call the police.)

Did you know your pelvic floor, the muscle you work when you do Kegels, is also part of your core? Yes, the action of contracting that muscle as if you’re trying to stop a urine flow is one of the primary core muscles exercises.

In fact, your pee-stopping muscle must be engaged to properly activate your core.

Who knew?

Automatic Fitness? Umm, No

This brings me to the fitness ball myth and other ways we think we automatically engage our core. “Oh, I’ll just sit on a fitness ball and work my core all day!”

No, you won’t.

Because here’s the thing: It takes a conscious awareness and purpose to kick in those core muscles. It’s not something that happens on its own.

Typically, you start out with all good intentions sitting up straight on the ball, using your core muscles to keep you upright.

So far so good.

After about 30 minutes this starts getting old, especially if you are doing work-related tasks or other activities that take your mind off of your oh-so-perfect posture.

As the day wears on your back gets tired. Before you know it, you’re rounding your spine and hunching over your desk like Quasimodo on his way to the bell tower.

This is nothing against fitness balls, which have tons of great uses. And it’s not totally a waste if you bought a fitness ball for this purpose. Just use it judiciously.

For example, if you like to use a ball as a chair, alternate it with a traditional, supportive chair every 20 minutes or so. And make sure you’re sitting on it with your feet flat on the floor and your back straight.

The Exercises That Do It

Finally, we get to the big question: What really works, then?

Your best approach is to use a mix of ab and core exercises to keep your midsection strong and ready for what life throws at it. In the end, it’s not so important to know which exercises work the specific muscles. Just include a variety and use this KEY tip below.


Before you begin any abdominal or core exercise, engage your core muscles. The easiest way is by imagining your little grandchild is about to tickle you. That pulling in of those muscles? That’s your core.


Hold that thought and then perform the exercise.

Here are a few of the best ab and core-activating exercises, and a link to a special free PDF that demonstrates these and more in a bonus I created just for Sixty and Me readers, below.

Planks

Planks are usually safe (always check with your doc, of course) even for those with back pain because they do not involve flexion – the action involved in curling up as in a crunch.

Bird Dogs

Another type of exercise that also works well is bird dogs. They are usually safe for everyone (kneel on something soft if you have achy knees like me) and involve balance, which we all need more of as we flip those calendar pages.

Bicycle

Doing the bicycle works your upper and lower abs as well as obliques. It was rated the best overall ab exercise by the American Council On Exercise (ACE).

Do these exercises three times a week and you’re off to a good start.


CLICK HERE to download your special BONUS, 5-Day Ab and Core Challenge.


Which core exercises do YOU like to do? Will you try a new one this week? Let’s chat!

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor to get specific medical advice for your situation.

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Source: CareTips

How to Recover from an Illness Luxuriously… Even if You Aren’t Made of Money

How-to-Recover-from-an-Illness

Being sick is never fun. There are two schools of being ill: “Stop the world I want to get off,” (that’s me) or the stoic, “It’s nothing,” and carry on. I don’t know how the “it’s nothing” people do it. My body and soul say, Arthur Miller style, “Attention must be paid.”

My take? You can be sick crummy or you can be sick beautifully.

Given my devotion to expansive, millionaire thinking, I opt for the second. Being ill is awful, so why not use it as an opportunity to pamper yourself as you deserve. As a currently single woman, being sick when alone is an art and requires a strategy. I’m not talking catastrophic illness here, just the common cold or flu.

If you don’t treat yourself nicely when you’re sick, no one else will. Why not make it as pleasant as you can? You are a captive audience of one, so do it in style. Here’s your chance to become Queen for a Day…or a few days.

Lay in the Best Supplies and Hunker Down!

Get thee post haste to the store as if you’re preparing for a snowstorm. Better, call the pharmacy and grocery for deliveries. Buy the juices and ginger ales, the Campbell’s Chicken Noodle or Tomato soup, the saltines, ice cream, Jell-O, Social Tea biscuits; whatever your heart desires, whatever is your childhood comfort sick food.

Get the aspirin, cough syrup, cough drops, cold meds, tissues – lots of them. Buy some magazines; get some books and tapes from the library. While you’re at it, how about a bouquet of fresh flowers to cheer you. We love our flowers.

Set up your bed with deliciously fresh sheets, take a hot shower, get into your favorite PJ’s and…officially declare yourself sick.

You’re the Queen on a Retreat

Catch up on all your sleep. Watch all the daytime TV you want. Cruise the Internet. Listen to talk radio. Read books and magazines. Make phone calls. There are lots of bed bound activities: pay bills, make lists, write letters, peruse catalogs, shop online.

Don’t think any deep thoughts or make any major decisions while you are sick. You are weak and feeling perhaps lonely and sad. Life seems overly serious and impossible when you are sick. If you find yourself drawn into existential conversations with your mind, put them on hold and say, like Scarlett O’Hara, “I’ll think about it tomorrow.”

This is your chance to Indulge yourself with a capital I. Nap during the day without a smidgeon of guilt. Sleep is when healing happens. Read to your heart’s content. Watch movies galore. Play Candy Crush. It’s all about you and what makes you feel better and stay in bed.

Go Gourmet with Your Liquids

Drink all those liquids with style. Be creative, go international, go glam with your libations. Make pretty and hydrating spritzers with exotic juices and sparkling water. Make yourself an elegant tea tray with tea pot, milk pitcher and your best china tea cup.

Go English with the Hot Toddy! Oh those English… they really know coziness. Into a mug, put a splash of whisky, a spoonful of honey, a good squeeze of fresh lemon. Fill the mug with boiling water and stir. It lifts your spirits and warms your chest. Or, go French with Vin Chaud. Heat a cup of red wine, stir in honey, a squish of lemon, a cinnamon stick. Merci!

Call your friends and family and tell them you are sick. Let them cluck over you. Accept offers of whatever people want to bring you. You’ll feel better knowing there is someone worrying about you, caring about you.

At a certain point in your illness, freshen up. Take a short, hot shower and shampoo your hair if you can. Put on fresh PJ’s. Change your sheets and get back into your delicious bed. Feeling grungy and sticky doesn’t add to the experience. Keep it glam and pampering.

Do Unto Others…

The most important lesson in everything I just wrote: This is what you should do for your family and friends. Without being asked. Bring them whatever they need and whatever they don’t. Jump at the chance to care, shop and cook for them. Phone them daily and cheer them up. The next time you’re ill, they’ll happily do the same for you. And you will feel even more pampered and Queen like.

P.S. The side benefit of your Queenly retreat? Maybe you’ve lost a pound or two! Now that’s a retreat.

The post How to Recover from an Illness Luxuriously… Even if You Aren’t Made of Money appeared first on Sixty And Me.

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Source: CareTips

Start Your Day the Natural Way: 5 Energizing Alternatives to Coffee

Alternatives-to-Coffee

The morning cup of coffee is essential for many and is a trusted friend through early starts with children, grandchildren and morning meetings. But for those of us who are looking for ways to cut down caffeine levels, there are other great and healthy options to start the day.

Here are five alternatives which still help increase energy levels, without affecting your sleep quality and are gentler on the nerves than coffee.

Water

Good old-fashioned water is first on our list. We often overlook the boosting properties of water and consider it simply as a rehydrator. However, one of the leading causes of fatigue is dehydration, which can also cause headaches and lack of focus. So, when you first feel that slump, try drinking water!

Green Smoothie

Smoothies are no stranger to the health market. Today there are huge varieties and delicious additives to boost your vitamin intake. Smoothies packed with greens are a great way to boost your energy levels.

Try using more vegetables than fruits to keep sugar levels low, and add supplements like spirulina, matcha and wheatgrass for an added antioxidant boost.

Matcha Tea

Matcha green tea is a fabulous replacement for coffee as it gives you an even better and longer lasting energy boost compared to coffee. Matcha contains amino acids that release the caffeine slowly, so you don’t get that same peak and trough pattern often experienced with coffee.

Also, matcha contains high levels of antioxidants which help to boost the metabolism, giving you a pep and a kickstart to weight loss!

So, if you want to boost your energy levels and maintain a healthy weight, one cup of matcha could be all you need.

Turmeric Tea

Another tea to consider replacing your daily coffee is turmeric tea. With the active ingredient curcumin, known to reduce the thickening of the blood vessels, studies have found turmeric tea to be a great way to reduce the risk of heart disease.

Curcumin has also been proven to help raise serotonin levels and balance the mood. In a study of 60 patients with depression, curcumin had similar results to the antidepressant drug Prozac.

So, if you’re looking to raise your mood naturally, a cup of turmeric tea might do the job – which we can all certainly agree is a strong argument for switching out the coffee!

Lemon Tea

As a refreshing alternative to coffee, a bright citrusy cup of lemon tea can help with a host of ailments. As a diuretic, it helps to flush out your digestive system of nasty toxins which in turn helps to aid weight loss.

It can also taste great when cold, so, if you forget about your mug, you can still enjoy its refreshing taste without wasting a drop!

In Summary

With all these options available, it’s easy to make the switch from drinking your regular coffee to something a little healthier. By trying one of these alternatives, you can improve your health, boost your vitamin levels and pack a punch of greens into your diet!

Pistachio and Matcha Bliss Balls

Try these quick and easy, no-bake bliss balls. Packed with antioxidants, they’ll give you an extra energy boost, contain no refined sugars – and are pretty delicious, too!

Ingredients:

  • 1 tsp high quality matcha (we recommend Evergreen Matcha)
  • 1/2 cup raw cashew nuts
  • 1/2 cup unsweetened desiccated coconut
  • 2 x 20ml tbsp almond meal
  • 2 x 20ml tbsp coconut flour
  • 2 x 20ml tbsp water
  • 2 x 20ml tbsp rice malt syrup
  • 1 x 20ml tbsp melted extra-virgin coconut oil
  • 1/4 cup shelled and chopped pistachio nuts

Directions:

  • Blend the cashew nuts, coconut, almond meal, coconut flour and matcha in a food processor until the texture is a fine crumb.
  • Add the water, rice malt syrup and melted coconut oil to the dry mixture and blend until sticky.
  • Roll the mixture into balls, if the mixture is too sticky, add a little coconut flour. If it’s too dry, add water.
  • Roll the balls in the chopped pistachio nuts, pressing the nuts lightly into the balls to make them stay.
  • Pop them in an airtight container in the fridge to set.
  • If you can resist not eating them all, keep them in the container in the fridge for up to a week.

Want a free Matcha Recipe book with over 30 healthy recipes delivered to your inbox? Click here.

The post Start Your Day the Natural Way: 5 Energizing Alternatives to Coffee appeared first on Sixty And Me.

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Source: CareTips

An Insider’s Guide to Retiring in Bali

Retiring in Bali

I retired in Bali… can you?

Retirement crept up on me. I had excellent health, meager savings and a severe case of age-appropriate denial. Then, three friends died of cancer within eighteen months. I wasn’t yet sixty-one. All younger than I, they had unrealized dreams and unfinished lives.

“What now?” I wrote in my journal that January morning. “Is this all there is? Work until I lose my health, or my mind, or both? What do I want more than this?”

I gave myself all morning to write and wonder. While the wind whipped eddies of ice crystals against the window, I penned my inner dialogue, only stopping when something I wrote caught my attention. “I hate winter,” I scribbled at one point. “Then what are you doing in Minnesota?” I snapped back at myself.

Retiring in Bali Took Some Planning

It was a revealing exercise and by the end of the day I had a plan. I remembered how I loved to travel, and how I wanted to be a writer but never believed I could earn a living with words. I ran the numbers. What would it take to give myself more of what I loved? Guts, right? It would take everything I had and then some. But something had shifted and I was on fire.

It took a year. I sold everything I owned. As I continued to journal my questions, answers came. Bali. I would move to Bali, a place I had visited only once but the longing to return never left me.

On the internet, I found the Ubud Writers Group, and contacted them saying that I was a writer (speaking it into truth!) planning to spend a couple of months in Ubud. They e-mailed back and invited me to visit them when I arrived.

I Love My Life in Bali

Bali retirement - 2

Now I live permanently in Ubud and have created a life that far exceeds my wildest imagining. I’m a free-lance writer and editor and have completed a suspense novel and my memoir. (Hopefully I’ll find a publisher!) And I’ve regularly posted to my blog about this amazing life.

But what about you? Could you retire in Bali? Here’s what you might like to know:

You Can Have it Any Way You Want it

There are Westerners who come and recreate their previous life here on half the money and twice the glamour as the one they left. And there are others who embrace the culture, learn the language, and have as many Balinese friends as they do Western ones, if not more.

The Essence of Bali is Feminine and the Overarching Energy is Spiritual

How could it not be? The Balinese Hindus live their religion twenty-four hours a day. Offerings appear on the sidewalk in front of shops, in family temples, at intersections, by cash registers, at bridges, the list goes on.

In an effort to maintain balance between the benign spirits and darker energies, the Balinese people offer prayers and incense throughout the day, every day. Their calendar is a holy almanac recording the dates for every ceremony, auspicious days for building, marrying, planting, buying a rooster and killing a pig. A Balinese person wouldn’t consider doing any of these things other than on a day so noted for that particular purpose.

Can You Afford to Live in Paradise?

Bali retirement - 1

As a person fifty-five or over, you are eligible for a Retirement KITAS, a special type of visa. As with almost all other visas, you are not allowed to work or even volunteer in Indonesia. You must have an income that you can prove or sufficient assets so the Indonesian government is assured that you can support yourself. The requirements for the retirement visa are listed on this helpful ex-pat website.

My suggestion is that you enter the country on a 60-day tourist visa secured from your nearest Indonesian Consulate. Once you arrive, immediately employ an agent or an agency to assist you in obtaining the KITAS.

Among other things you’ll need a sponsor and an agent can provide that service. A retirement KITAS is renewable every year for five years. The cost of the agent to take care of it for you is usually between 5,000,000 to 7,000,000 rph each year. ($375 US – $530 US)

Foreigners are not allowed to own property, but the long-term lease is a common solution. Once you enter into a lease for ten, fifteen, thirty or more years, usually paid for up front, you essentially ‘own’ that property and can do with it whatever you please provided you observe local guidelines.

If there’s an existing house you can remodel it, or tear it down and build new. If it’s raw land, you can build. Bear in mind, however, when the lease expires whatever is there reverts to the owner. You can’t take it with you.

Renting is also an option. There are very affordable accommodations where you can stay for $500 US/month. It’s usually one room plus an en-suite bath. The price will often include breakfast.

A studio apartment or bungalow can run from $500 – $800/month in Ubud and more if it’s in one of the popular beach towns. Villas complete with pool, furnishings, and staff, cover the gamut in price depending upon location and services included.

You can live well on a shoestring or abide in the lap of luxury depending upon your financial resources.

Food is inexpensive if you (or your staff) buy fresh vegetables and fruits from the local morning market and cook your own meals. A vegetarian can eat well for $80 -$100/month. Meat is more expensive and shopping at the local grocery stores to create a Western diet will cost as much or more than your normal food expenditures at home.

Eating out is the same. If you frequent the local warung your dinner may cost under $1. Similar fare at a restaurant may be $6 – $10. But you can also spend $100+ on a gourmet meal with imported wines, exquisite service and presentation that would challenge the most glamorous restaurants in Paris!

A KITAS holder is required by Indonesian law to employ at least one Balinese person to help with household chores. Either male or female, that helper will typically cook meals, clean, shop for groceries, do laundry and ironing, make beds and change linens.

The minimum wage varies depending upon location in Indonesia. In Ubud it is currently 1,807,600 rph/month, (at today’s rate of exchange $137/month US) for a 40 hour week.

What About the Lifestyle in Bali?

Bali retirement - 4

Make friends with the Balinese and the door will open to a culture that is complex and rich beyond imagining. You will be invited to weddings, cremations, house blessings and treated like royalty. But the privilege comes with responsibilities that are revealed over time.

This is a communal culture: the good of the greater community comes before personal need. There is no other way. Sometimes our Western privacy is challenged by this concept! But once you’re adopted, the loyalty, generosity, and kindness of the Balinese people is unparalleled.

It’s good to come with a hobby, or interest, like writing, painting, weaving or cooking, for instance. But outside entertainment comes in many forms.

Traditional dance and gamelan performances can be seen every night and the price of a ticket is under $7.00. Nightclubs or street bars usually have no cover charge and world class performers will sometimes show up unannounced, just because they’re in Bali. Latin music and dance has become popular here as well as jazz and reggae.

Liquor in Indonesia, a Muslim country, is taxed heavily when imported so it’s expensive. There are several local Bali wines and beers that are affordable. And there’s arak, a deadly Balinese rot-gut made from rice that contains a walloping 50% alcohol. It’s a favorite drink in the Kuta Beach area of Bali that has a reputation for the hard-partying crowd. Seminyak, Sanur, Legian and Canggu are somewhat more subdued towns with beautiful beaches, top-notch restaurants and a colorful nightlife.

Spas and salons by the dozens offer everything from watsu to mink eyelashes! In Ubud, movies used to be shown in private locations once a week and were usually documentaries. But now there’s Paradiso with nightly offerings. Buy your ticket for 50,000 rph (around $3.75 US) and that goes toward any food or drinks you order.

Bar Luna on the main street in Ubud features open mic night as does Bali Bohemia in neighboring Nyuh Kuning just the other side of the Sacred Monkey Forest. For the more adventurous there’s trekking, bicycling, ATV off-roading, white water rafting, tubing, snorkeling, diving, surfing, and ziplining. Or you can ride horseback on the beach.

If you have a favorite organization at home, check the Internet. It may have a branch here. Rotary Club, AA, are everywhere, and the InterNations community is a great place to meet and mingle with other ex-pats at their events in Denpasar, the capital.

If you wear anything over size 6 – this is Asia, after all – you’ll have trouble finding clothing to fit. But new stores are coming to the larger malls almost daily and a selection of more realistic sizes is on the increase.

Delicates (bras, panties, and such) are things best brought from home. Stock up. I can’t speak for men’s undies since I don’t need to shop for those!

But, if you’re in need of a corset, Bali’s the place to buy! That little number is a must-have for any self-respecting temple goer and the colors and styles are mind-boggling! But if you measure larger than a European 44, you’ll have to engage the help of a custom bustier maker.

What is the Weather Like?

This wouldn’t be complete without a note about the weather. Bali is tropical. That means there is a rainy season, November through March, that arrives with thundering downpours and 100% humidity. The temperature hovers perilously close to 90 degrees Farenheit (32.2 degrees Celcius). It rains almost every day, sometimes just a cooling sprinkle. Often a thunderstorm rolls in at dusk.

This is followed by the dry season, April through October. Delightful breezes, everlasting sunshine, and cooler temperatures provide a welcome change. There are some days when a sweater feels good. Tourism peaks during these months and people from all over the world flood into the cities and villages of Bali.

If that all sounds enticing and lovely, this could be the place for you. It’s a good idea to come and spend several weeks first. One size does not fit all. What nurtures one of us, poisons another. But, if she calls to you, enfolds you in her lush, green arms, seduces you with her beauty and whispers her secrets, you’ll know you’ve found your home.

The post An Insider’s Guide to Retiring in Bali appeared first on Sixty And Me.

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Source: CareTips

To Eat or Not Eat… Meat – A Diet After 60 Decision Worth Debating

health after 60 To-Eat-or-Not-Eat-Meat

I am proud to be a farmer’s daughter and cherish my memories growing up on the farm. The first lambs and calves of the year meant spring was finally here. Winning a blue ribbon for my show pig at the county fair is an early accomplishment I’ll never forget.

I grew up eating like a farmer’s daughter, too. I love meat.

I know a lot of people don’t eat anything with eyes for personal reasons, and I’m fine with that. But the meat food group often gets a bad rap which, in my opinion, is not fair. Still, I can’t help wondering if too much meat in my diet might stop me short on my 100th Year Project.

Heart of the Matter

When study after study came out blaming heart disease on saturated fat, particularly in meat, we started eating more poultry – three times more chicken now than we did in the 1960s.

We heard clever ad campaigns like “Pork: The Other White Meat.” But it wasn’t long before poultry – and even the humble egg – became villains, too, as production increased to keep up with the demand.

More recent studies are proving carbohydrates and sugars, not fat, are the more likely culprits in high blood cholesterol and potential heart disease. I admit my cholesterol is too high. I do worry about heart disease. And what I’m learning messes with some of my favorite lunches.

It turns out that a bad mix is when we combine saturated fats from meats with sugars and refined carbs. I guess that Philly cheesesteak sandwich and Sweetie Pie that I shared for lunch last Saturday wasn’t so good for us. But nice lean slices of steak on a green salad? That’s health food.

Pumped on Protein

Meat, on its own, packs a heck of a protein punch. If we eliminate it entirely, it would become hard to eat enough protein to maintain the bone and muscle so important to our strength as we age.

How much protein do we need? Some say the average adult needs 60 to 90 grams of protein a day. That seems like a lot to me, so I found a handy USDA calculator for a more individualized answer.

A 3.5 ounce serving of beef delivers roughly 35 grams of protein, while the same size piece of tofu only has about 9 grams. Peanut butter comes in higher at 22 grams, but I can’t imagine eating 3.5 ounces of peanut butter. That would be more than 600 calories!

The point is clear. We don’t need a big, high-calorie piece of meat to get a lot of protein. Higher quality meat, like grass-fed beef, is even more nutritionally super charged. It costs extra, but the added expense may be worth the nutrition. Remember, you don’t need a big piece.

Down on the Farm

I’m the first to admit farming has changed since I was a kid. I used to watch cattle graze on the hill beyond the creek while I washed dishes at the kitchen sink.

Then the Environmental Protection Agency decided those grass-fed cattle posed a health risk, even though the creek came nowhere near human water supply.

Happy as those cows were in the pasture, most modern farming requires closer quarters for animals at least part of their lives. While cows and young calves are still mostly grazed, the majority of beef you buy in the grocery store now finishes its life on a feedlot.

Another fact shaping agriculture: the world has lost a third of its highest quality growing and grazing land since I left the farm 40 years ago.

Right here, near our Florida coastal community, is a highway we call the “cow road” because cattle used to graze on both sides. But the cattle are gone, and bulldozers are moving rich, dark farm dirt to make room for thousands of houses.

Even with less land, farming is much more efficient and productive than when I was a kid. Modern meat production is here to stay, as are fish and seafood farms. We gotta eat!

Animals in closer proximity tend to share sickness just like your grandkids do at day care. Without vaccinations and antibiotics, the farmer could lose a whole herd and many years of wages.

Process This

When it comes to processed meats, I’m a little more cautious. I prefer my own meatballs from beef and pork I grind at home to freezer-section varieties.

I know restaurant-style chicken nuggets are not health food. The air-fried chicken breast I make at home is a better option. But there’s one processed meat I can’t make better at home. Bacon!

Last summer I flew home from Illinois, hand-carrying a gorgeous tomato from my sister’s garden. It screamed B.L.T., and I am not one to deny myself.

We bought the most natural bacon we could find. It was a treat, not part of my everyday diet. I do try to avoid additives and preservatives and other ingredients Grandma wouldn’t recognize as food.

So often, when we eat in a restaurant or gobble a culinary treasure from a food truck, we don’t really know what we’re eating. It’s hard to avoid ingredients you’d rather skip, like nitrates and nitrites.

If you like cured meats, salami and sausage like I do, you can find plenty of nitrate-free options now—even hot dogs! The occasional indulgence probably isn’t going to harm our health.

All meat, even without additives, goes through a chemical change when cooked on high heat. Could those black grill marks on your perfect grilled steak cause cancer? The Ouija board heads toward yes. In fact, many nutritionists recommend marinating meat before throwing it on the barbie to retard burning.

To eat or not to eat meat? It’s a very personal question. I fall squarely on the eat meat side of the dilemma. But, just like any diet choice, moderation and portion control matter.

So, I’ll try my best to not eat too much, to eat the best quality I can afford and to save bacon for those times I deserve a special treat.

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Source: CareTips

2 Delicious Breakfast Options – Vegetarian Egg Scramble and Vegan Curried Tofu Scramble

healthy eating breakfast options

There are many new and old/revisited diets in today’s landscape featuring a variety of different foods. Many of them are aimed at losing weight and improving your health.

The vegan and vegetarian diets have enjoyed a surge in popularity over the past decade, but do we all know what they are?

A vegan diet is one excluding all animal protein and animal products, such as eggs, butter and all dairy products. A vegan diet is basically a very strict vegetarian diet.

You will find many new vegan products available on the market such as vegan flour, milk and other substitutes to make this diet seem more mainstream.

Vegetarians allow themselves more freedom in their food choices compared to vegans. Many vegetarians add eggs, dairy, fish and even chicken to their diets while eliminating red meat and pork.

I am neither vegan or vegetarian but believe in eating a healthy diet from real food that has not been processed. Adding extra servings of produce to your daily meals alone will create a healthy diet.

I personally like to eat what I want, without restrictions. I do make a few vegetarian meals throughout the week which amp up servings of fruit and veggies.

Eating portions of fresh fruit and vegetables for meals and for snacking creates a healthy eating pattern even if you still enjoy a good steak or hamburger once in a while.

I am going to share two breakfast recipes. One recipe will be strictly vegan and the second, a vegetarian dish.

Curried Tofu Scramble

Ingredients

1 block of firm tofu

1/2 cup of chopped green onion

1/2 cup of chopped sweet red pepper

2 tablespoons of chopped cilantro

1 teaspoon each of curry powder, garlic powder, oregano

3 tablespoons of avocado oil

salt and pepper to taste

Directions

  • Break up the block tofu and mash it thoroughly.
  • Heat the oil in a medium size frying pan.
  • Sauté the veggies and spices in the pan for about 5 minutes.
  • Add the tofu and blend it with the veggies, then cook until fully heated.
  • Serve the tofu scramble with fresh fruit or vegan bread.

My Favorite Vegetarian Egg Scramble

Ingredients

4 eggs

2 tablespoons of water

3 tablespoons of butter

1/2 cup of chopped onions

1/2 cup of sliced mushrooms

1/2 cup of grated cheddar cheese (optional)

1 teaspoon each of basil, oregano, red pepper flakes, rosemary

Salt and pepper to taste

Directions

  • Beat the eggs with the water until the mixture is very smooth.
  • Sauté the onions, mushrooms and spices in the butter for about 5 minutes.
  • Add the egg mixture to the pan and stir the mixture until the eggs are cooked completely.
  • Sprinkle the cheese over the eggs before serving.

 

The post 2 Delicious Breakfast Options – Vegetarian Egg Scramble and Vegan Curried Tofu Scramble appeared first on Sixty And Me.

The post 2 Delicious Breakfast Options – Vegetarian Egg Scramble and Vegan Curried Tofu Scramble appeared first on Best Homecare Tips.

Source: CareTips

A 5-Step Plan for Adopting Healthy Habits After 60

Healthy Habits After 60

Many people have trouble swapping unhealthy habits for healthy ones. It may be easy to start strong then fade away and eventually call it a failure. Or maybe it’s hard to even get started.

Either way, it might be helpful to understand the well-documented five-step pattern to change identified by James Prochaska (2009) that most individuals go through when trying to form a new habit. These include:

  • Pre-contemplation: Not intending to or ready to change.
  • Contemplation: Thinking about it, but pros and cons of change seem about equal.
  • Preparation: Intending to change and have a plan of action for change within six months.
  • Action: Taking action on a regular basis.
  • Maintenance: Sustaining the change for at least 6 months; becomes part of a person’s lifestyle.

Unfortunately, it’s estimated that fewer than 20% of people with a less than ideal behavior make it to the action/maintenance phases of change at any one time.

Disconnect

Consider that if you’re in pre-contemplation or contemplation stage, even the slickest marketing messages concerning things like increasing physical activity or stopping smoking are irrelevant.

Just like marketing the “deal of the century” on the “best sewing machine ever made,” wouldn’t entice someone who doesn’t care enough about sewing to buy a machine.

If you’ve made unsuccessful attempts at changing a specific behavior, you’re likely bouncing between stages. Consider trying to determine which stage of behavior change you get stuck in most often, and why.

Here are the five steps or stages of change.

Pre-contemplation

Are you in pre-contemplation? My uncle smoked for years and after a check-up loved to call me and report the doctor’s observation that his lungs were clear – I may have nagged him about smoking a time or two.

One day he called to report he was diagnosed with emphysema and said, “The doctor told me to quit smoking.” Pre-contemplators are not motivated to change and often only a crisis like a diagnosis or hospitalization can move them into contemplation.

Contemplation

Thinking about changing a behavior indicates the contemplation stage. A contemplator judges the pros and cons equally so needs an extra push to move into action. If you’re in contemplation, consider whether you truly believe that this change will have a positive effect.

For example, if you just expect to continually lose function as you age, that belief alone could block your ability to start an exercise program.

Preparation

If you’ve ever bought an exercise machine or DVD, or signed up at a gym but never attended – you’re in the preparation stage of change. The infomercial industry is built on preparers – “In just 10 minutes a day you too can have these abs!”

It’s very common to bounce from preparation into action and then fall back into contemplation or preparation. If you’re having trouble moving into action, ask yourself the hard questions.

For example, if you’re trying to embrace exercise: Are you as strong and agile today as you were 3 years ago? What about 6 years from now – what function could you lose?

Help yourself create new habits. Many people know they won’t return to the gym after getting home from work – so put your gear in your car and stop there first!

Action and Maintenance

Action and maintenance are the last two stages of change. Again, it’s common to cycle back and forth out of action. Maintenance is the stage we all long for – that’s when the change has become a habit that feels right.

It’s on You

You have the power to make positive changes in your life, but first you have to believe that the change will bring more positive than negative outcomes, i.e., feeling/looking better versus time consuming/unfamiliar.

Spend time examining beliefs and expectations to give yourself the best odds of experiencing a positive shift! It takes practice to form a new habit so don’t give up! You can do this.

The post A 5-Step Plan for Adopting Healthy Habits After 60 appeared first on Sixty And Me.

The post A 5-Step Plan for Adopting Healthy Habits After 60 appeared first on Best Homecare Tips.

Source: CareTips

Travel After 60: Cancelling Our Trip Felt Good – Can You Believe It?

Travel-After-60

This past summer, my husband and I kept running into people who had been to Europe on bike trips. Every conversation fed our intrigue and we started looking into a self-guided bike trip through Austria, Slovenia, and Croatia.

The Stage of Planning

Let’s go next spring! Mark spent hours researching, looking at tours, routes, and plane flights. We watched videos and checked out biking books from the library. It was exciting to plan it out.

As a side note, research is showing that planning a trip actually releases more endorphins and “feel good” chemistry in our brain than the actual trip does!

We were getting closer to signing on the dotted line, booking flights, and charging up the credit card, when I came back to one of our guiding personal financial questions: Just because we can – should we?

We started talking about what was really important about the travel we wanted to do now that Mark is “rewiring” and I have flexibility in my schedule.

Was this trip on either one of our “bucket lists,” or reflective of our values? It wasn’t on the bucket list, but it included things we enjoy doing together (biking, eating, meeting new people, and seeing cultural places). It was a tough decision. We kept discussing and clarifying.

How to Make the Decision

Everyone has different bucket lists, values, life circumstances, and financial standing, but the question remains: “Just because you can – should you?”

This is more than a travel question, though, as it applies to all financial decisions – especially as you enter your fall season.

Mark and I have worked hard over our lives. We have been blessed and have acquired financial resources. We have created space in our days, and we want to steward both, knowing that our decisions have repercussions on more than our finances and our Facebook or Instagram accounts.

How can we balance what we want to do today with what we will need for tomorrow? Would this financial choice be a soul need or an ego desire?

There is a carbon footprint that needs to be considered. There is the opportunity cost. If you do one thing, you can’t do something else. Or what about “the laws of unintended consequences”?

We want to be mindful and intentional about how we use our time and financial resources. We are all about doing our dollars differently in retirement!

Doing It Differently

Mark tossed the Europe bike trip file, and we are now gearing up to prioritize the travel that reflects our values and fulfills our bucket list.

Our future travel is focused on family (immediate and extended) adventures, creating indelible memories or service-oriented opportunities. We also want to share the experience of our personal bucket lists.

Mark wants to walk through Central American indigenous antiquities. I look forward to feeling the whisper of thousands of fluttering wings as we sit in a field of milkweed, and I long to gaze at the iridescent glow of the northern nighttime sky.

 

The post Travel After 60: Cancelling Our Trip Felt Good – Can You Believe It? appeared first on Sixty And Me.

The post Travel After 60: Cancelling Our Trip Felt Good – Can You Believe It? appeared first on Best Homecare Tips.

Source: CareTips

Music for the Ages: The Wheel That Makes Life Transitions Bearable

The music of my youth was more than melody and words. It was a kind of guidance into adult life, a soundtrack for thoughts and feelings that I didn’t know how to reach on my own but were given to me by the likes of Carole King, Joni Mitchell, Paul Simon, and James Taylor.

Music helped to usher my generation over the bridge, from untethered youth to the constraints of being a grown up. It’s what made the transition bearable.

Music’s Unexpected Gifts

Recently, my husband recorded the Hyde Park concert of Carole King performing Tapestry, one of the all-time great albums ever. As we watched it together, I was surprised that the concert moved me to tears.

Was it the music that made me nostalgic, conjuring up memories of a younger self, a wanna-be songwriter who never quite got her career off the ground?
Was it how the camera panned the crowd of thousands and thousands of people who knew every word to every song and sang along in a kind of ecstatic celebration of Tapestry’s musical masterpiece?

The Teachings of Poetry and Performance

What got me going was when a large picture of a young Carole King appeared on the enormous screen behind her. A film of a 30-year-old Carole, singing (You Make Me Feel Like) A Natural Woman while the 74-year-old Carole harmonized with her younger self.

The old woman gazing into the face of her youth, while she sang along was a profound moment. That’s what brought me to tears – that larger than life visual metaphor.
As I grow old, I realize that I long for moments that allow me to sing along and harmonize with acknowledging the past, hoping for the future, and loving the right here, right now of being alive.

The Big Changesv

Mid-life is a time of working and focusing on goals and ambition. Most of us got lost in the identification of our work, only to discover that age had inched up on us anyway.

It confronted us with questions as to failure and success, usefulness and significance. It’s a slippery slope to contemplate those questions, lest we give ourselves the wrong answer. But here was the right answer in the form of an old Carole King singing with her younger self.

The Circle Turns

Our lives are a series of turnings; circles that we experience as seasons and years. “Look at how long I’ve lived,” this cycle implores. The past pulls on us to make peace with it, so that we can live life more fully. The present asks us to sing in harmony.

Seeing Carole King perform at age 74 was an amazing experience, one that underscored how far I’ve come – how far we’ve all come. Ms. King inspired me to be the old woman, gazing into the face of youth with appreciation in her heart and a song of love on her lips.

Though my musical tastes have changed and expanded over the years, some music will forever be etched on my soul, always compelling, still informing, wonderfully inspiring. Music, in my life, will forever be a bridge making the transitions more bearable.

The post Music for the Ages: The Wheel That Makes Life Transitions Bearable appeared first on Sixty And Me.

The post Music for the Ages: The Wheel That Makes Life Transitions Bearable appeared first on Best Homecare Tips.

Source: CareTips

60 and Wondering What to Do with Your Life? Start a Blog!

How many blogs do you read in an average week? Have you ever wondered whether you should start a blog of your own?
I can help you answer that question with a resounding, “Yes!”
There are blogs about every conceivable topic. You can find blogs dedicated to everything from ant farming to Zumba!
Why Blog?
There are many motivations for blogging.
To Share an Interest
Some bloggers are passionate about a topic and want to share their enthusiasm. For example, craft bloggers can share their projects with others and receive great satisfaction from doing so.
To Teach a Topic
There are blogs to teach every conceivable skill, from electric guitar to how to give a business presentation. If you have a dormant teacher inside of you yearning to share whatever it is you know, start a blog.
To Provide Encouragement
Have you encountered and endured some life difficulty? One sure way to redeem pain is to use it to encourage others.
You can find blogs about surviving cancer, raising difficult children, and bouncing back from bankruptcy. What life experience do you have that you can use to provide encouragement to others?
To Tell Your Story
Want to write your memoir, share your travel adventures, blog about your lifelong career in teaching? Writing a blog can be a perfect vehicle for this!
To Make Money
Some bloggers make a business out of their blog and are able to earn an income. We have all visited fashion or home improvement blogs that feature products and services for sale.
Do you see yourself in any of these categories? You might be a perfect candidate for blogging!
How Do I Get Started?
It is very easy to succumb to blog envy. There are so many beautiful, professionally designed blogs out there and trying to reach that ideal can be discouraging, and maybe even stop you from trying.
It is valuable to study and enjoy the work of others, but don’t let that stop you from dipping your toe into the blogging water!
You can get started with a simple blog, for free, and spiff it up as you grow – if you choose to grow!
What Do I Do?
Blogs live on the Internet. They have an address, called a URL, like www.sixtyandme.com.
Then the blog functions on a platform, the most popular being WordPress.
You can start a blog for free on wordpress.com or blogger.com. These sites will give you free hosting. You can sign up, provide limited customization to your URL, pick a free theme, and start blogging!
If you want more control over the design and capability of your site, you need to educate yourself. You will need to purchase a URL (your own web address) and hosting, then use a free or custom theme.
If it seems like a lot, it can be. If you merely want to try this out, take the free route and see if you like it. You can always upgrade and shift things around later.
How Do I Learn More?
If you google the phrase, “How to start a blog,” you will be amazed at the number of free resources available out there. Some are free offers that may invite you to join a course later.
Like anything else on the Internet, some resources are really good, others – not so much.
My personal advice is to spend some time looking around and find a few successful bloggers you might like to follow. If you try to follow everyone, you will become overwhelmed! Trust me, I speak from experience. Pick a few and read all their stuff – then take action!
If you get completely captivated by blogging, as I have, and want to up your game, the Elite Blog Academy is the Cadillac of blogger education.
I wouldn’t take this course as my first blogging course, but if you are already on the blogging path and want to significantly up your game, there is no better course.
I took the EBA course a few years ago and thanks to it have grown a significant mailing list and generate increasing affiliate commissions. It was well worth my time and investment.
So, what are you waiting for? Want to share your knowledge, your words, your encouragement? Are you interested in jumping in full speed and building a business?
Blogging is the perfect way to do it!
How many blogs do you follow? What is your experience with blogging? Do you think you have something to say to the world? Would you consider blogging a possible means to share your voice? Let’s have a discussion in the comments below!

The post 60 and Wondering What to Do with Your Life? Start a Blog! appeared first on Best Homecare Tips.

Source: CareTips

Maplocation.fw1

What we offer

  • Wound Care
  • Care of chronic diseases & Education
  • Cardiac Care
  • Pulmonary Care
  • Orthopedic Care
  • Brain Injury/Stroke Care
  • Medication management
  • Post surgical management
  • Diabetes management
  • Pain management
  • Dementia & Alzheimer
  • Assessment of blood pressure, pulse, respirations, lung sounds, blood glucose or pulse oximetry, as ordered by your doctors
  • Home Health Aide/Certified Nursing Assistants
  • Homemaker
  • Medication Reminder
  • Medical Escort
  • Companions
  • Physical Therapy
  • Occupational therapy
  • Fall Prevention
  • Medical Social Worker Services

NewVision understands that navigating our healthcare system is complex for clients and families alike. That is why we also offer a comprehensive care management program that is strictly run by our advanced level nurses who are well-versed in the complexities of the healthcare system. Our approach is team-based and patient-centered, it is designed to make healthcare simple.  Services include but not limited:

  • Assess and develop individualized plan of care
  • Implementation of a comprehensive plan of care
  • Conduct ongoing assessments to monitor and implement changes in care
  • Oversee and direct care provided at home
  • Medication management and treatment plan review
  • Assist with advance directive
  • Find appropriate solutions to avoid a crisis
  • Coordinate medical appointments and medical information
  • Provide transportation to medical appointments
  • Assist families in positive decision making
  • Develop long range plans for future needs
As clients transfer from acute and/or post acute care settings back into the communities, the process can be fragmented and as a result this can be detrimental to clients with complex care needs. Transitional care is there to prevent the care gap that exist between the “handoffs” from the hospital to the outpatient care teams. Our well trained and experienced advanced level nurses and nurse practitioners will connect the pieces from the acute and/or post acute care settings accurately. Our goal is to safely link clients back into the communities in a safe manner through coordination with inpatient, outpatient care teams along with family members. Our comprehensive plan of care is design to prevent unnecessary readmissions.

Contact Info

420 Washington Street, Suite LL6, Braintree, Massachusetts 02184

888-276-4747
info@newvisionhealthcare.com

Emergency Service/On-Call Clinicians Are Available: 24/7
Daily: 9:00 am - 5:00 pm
Saturday | Sunday: Closed

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