Multi-tasking can save cash and calories.
Many of us have two very similar goals in life somewhere on our To Do lists: live more healthily and spend less. The good news is that these two objectives aren’t mutually exclusive. If you’re looking to upgrade to a healthier lifestyle for you and your family then the food that you choose is the first step towards achieving your goal – and can help you to save money too.
7 ways to eat more healthily that will also save you cash
1. Eat more vegetables. Vegetables are generally cheaper than dairy and meat so you can do a lot for your budget by swapping them for meat. Whether you go vegetarian for one day a week or totally you’ll find you can make your money go further (no more doorstep cash loans at the end of the month). Plus, there’s plenty of inspiration around for making vege food taste awesome, from Deliciously Ella to Jamie Oliver, and ensuring you still get the nutrients you need.
2. Cook at home. When we head out to eat we eat more and we spend more. The average restaurant cooked meal contains 200 more calories than a home cooked equivalent and we’re much more likely to “treat” ourselves when we’re eating out. Plus, we spend a lot more on a restaurant bill than the cost of a home cooked meal. So, if you’re looking to be both healthier and richer then start learning to make your own food.
3. Use up leftovers. It’s not as exciting as buying something new but by using up your leftovers you’re essentially creating two meals from the cost of one. If that meal was a healthy one then you’re also doubling up on the positive impact it has.
4. Plan your meals. Spontaneous eating and spontaneous shopping tap into our treat instincts and so, without an idea of what you’re buying, you’re much more likely to overspend – and on foods that aren’t necessarily that good for you. Meal planning enables you to work out how much each meal will cost so that you stay on budget. You’ll also be much more in control of the calories and fat that you’re consuming.
5. Buy frozen fruit and vegetables. If you’re on a budget then frozen fruit and vegetables ensure that you’re not wasting anything and they tend to be cheaper, as you can buy in bulk. They also have the advantage of convenience – if you’ve got frozen fruit in the freezer then you’ll always have the option of a healthy smoothie for breakfast, for example, which can help you maintain a healthier lifestyle.
6. Eat smaller portions. Our portion sizes have expanded significantly over the last decade or so – putting more strain on waistbands as well as budgets. You can have an instant positive impact on your spending and your size by opting for smaller portions that cost less and are easier to digest.
7. Avoid takeaways and pre-prepared food. The odd takeaway is fine but on a regular basis the bills can mount up – as well as the calories and fat. Takeaways and ready meals are not cheap and are loaded with fat and often with sugar too – it’s cheaper and healthier to cook for yourself instead.
Natural Ways for Busy Moms to Fight Joint Soreness
Being a mom can be tough on your body. From spending time with your kids to looking after the home and earning a living many of us are always on the go. What’s more, nutritionists have long realized that as we age our skeleton can change, with our bones getting progressively weaker.
This, of course, can have an impact on our health – and especially our joints. Sadly, being a mom isn’t a part-time job, and taking a few days off for rest and recuperation isn’t very likely – no matter how appealing it may sound. So what steps can we all take to keep our joints in the best health possible?
Know Your Limits
Child-rearing can ask for superhuman feats of endurance, during which our bodies can be exposed to pressures never before experienced. In many cases it can be tempting to just push on through any tiredness or discomfort, worrying about the consequences later. Sadly, such an attitude, no matter how admirable, can increase the risk of physical damage or extend recovery times.
It is important to remember that we can’t do everything ourselves, and to be more conscious of our physical limits. If you feel discomfort, aches or pain then this is your body’s way of telling you to slow down. In most cases you’d be wise to listen carefully before risking further health problems.
In the same vein, don’t be ashamed to ask for help when you need it. Sometimes making use of grandma or grandpa, while taking a few hours for yourself, can be one of the best investments you can make in your health (and sanity!).
Consider Your Footwear
There’s no denying those new heels make you look like a million dollars – but they’re unlikely to be doing much for your health. Generally speaking more comfortable footwear won’t just make moving around more enjoyable but also has the potential to help keep your joints in good condition.
A great example of this is a study that involved a group of golfers suffering from serious back pain as a result of their stretching and turning. Scientists invited half of them to swap their smart golf shoes for some comfortable sandals. Six weeks later both groups were asked to report back on any discomfort they were experiencing. The resultsshowed that the volunteers wearing the comfier (if less stable) sandals experienced huge improvements in back pain when compared to the control group. (In case you were wondering their golf abilities didn’t decline either, despite the change of shoe).
Elsewhere, scientists asked a group of people to swap their normal shoes for some that had been specially-designed to allow the foot to move naturally – as we would when walking barefooted. A range of gadgets were used to measure how much pressure was being placed in the leg joints, with the “barefoot technology” showing significantly reduced pressure on the knees.
The lesson here is that some types of footwear are much better at helping to cushion and protect the joints. The more naturally your feet can move, the better. This means that walking around in bare feet at home, and choosing shoes with flexible soles (like ballet pumps or sneakers) for when you’re outside are likely to be best. Put another way; if you’re concerned about your joints, leave the stiff-soled heels in the closet; your knees and ankles will thank you.
Take Cod Liver Oil
One of the most common reasons for joint discomfort is inflammation. This can lead to swelling, a burning sensation and a reduction in joint mobility. While in most cases this should subside after some rest, in other cases it may become a progressive issue. It is also associated with cases of arthritis, so becomes ever more likely with age. The good news is that good old cod liver oil might be a suitable solution for you.
Cod liver oil is a great source of omega 3 oils, which in turn are believed to help fight inflammation in the body. Experts believe that they function by simply disrupting the chemical channels that cause inflammation in the first place. But this isn’t all hearsay; numerous scientific studies have also indicated the benefits of taking fish oils regularly.
One particularly notable study involved 250 volunteers with persistent joint-related pain who were given 1200 mg of cod liver oil per day. After a period of 75 days these individuals were asked to complete a survey reporting back on any changes experienced. 60% of the participants stated their pain was now less, and an even more impressive 88% said they planned to keep taking cod liver oil – even at their own expense.
Pleasantly, while this article primarily focuses on keeping your joints healthy it also seems that cod liver oil can help in a range of other inflammatory conditions. For example one study asked a group of women to take fish oils before taking part in a resistance training program. The results showed that the fish oil group experienced less muscle soreness afterward. A large body of evidence also suggests that cod liver oil can help to reduce the inflammation that is associated with cardiovascular problems in later life, keeping your most important muscle in the best condition possible.
Consider Supplementing with MSM
MSM is the acronym for Methylsulfonylmethane, a naturally-occurring compound found in the joints. It is popular as a treatment for joint conditions and is widely available in supplement form, meaning that supplementing with MSM is as easy as swallowing a tablet.
While it is most commonly taken for arthritic joints there is also growing evidence that it can help our joints to recover quicker after physical exercise. For example, in 2014 a group of marathon runners were given either 3 grams of MSM per day or a placebo capsule before and after a run. Interestingly, the experts found that the group taking an MSM supplement experienced less joint pain in response to their exercise.
Elsewhere individuals with ongoing joint problems were assessed on a specially-designed questionnaire for the level of pain they experienced. The volunteers were then divided into two groups and for six months they took either 6 grams of MSM or a placebo. In comparison to the control the scientists reported “significant decreases” in all measurements of joint function and discomfort among those taking MSM.
Bearing in mind how widely available such supplements are, and as a result how reasonably priced they are, it seems that it may be worth considering daily supplementation if your joints are causing problems.
Factor Stretching Exercises into Your Day
When we were at school it was considered perfectly normal to “warm up” and stretch before exercise. Professional athletes do it before every race. Yet somehow many of us have forgotten how beneficial it can be before a busy day of physical activity.
Interestingly, while stretching is most commonly recommended to prepare your muscles for action, there is evidence that it may also help to keep our joints in good condition too. The reason is simple; stronger muscles provide more support for your joints, reducing the chance of injury or pain.
A great example of this principle in action involved a group of ice skaters that were complaining of knee pain. The experts in question taught them a number of stretching exercises designed to increase flexibility, and found that 75% of those involved experienced reduced joint pain as a result – all without directly targeting their knees.
Now might therefore be the perfect time to consider taking up yoga, or simply having a decent stretch and a warm-up before you start the day.
Improve Your Sleep Pattern
It’s no secret that many of us aren’t getting enough sleep each night, and this is doubly so among the parents of young children. What might surprise you is just how much of an impact this can have on our experience of joint pain. For example, studies have found that “sleep continuity disturbance…increases spontaneous pain” meaning that if you’re regularly waking up during the night – such as tending to an unhappy child – you may be more likely to experience joint pain as a result.
This is hardly surprising when you consider some of the more interesting research to be carried out on the links between sleep and pain. Scientists have found that when we sleep the inflammatory response involved in many cases of joint discomfort slowly decline. Sleep really can be the best medicine as a result. As one group of experts summarized “maintaining adequate sleep duration…may reduce inflammatory processes”.
While getting a proper night’s sleep can be difficult at the best of times, this evidence does highlight the importance of meeting the recommended 7-9 hours as regularly as possible. So don’t think that sleeping in a little is a weakness or a sign of laziness; it might turn out that getting some shut-eye really will do you a power of good.
While many of us put with aches and pains for years on end and just accept it as a part of everyday life this doesn’t necessarily have to be the case. Thanks to the wealth of research that has been carried out in recent years busy moms are better prepared than ever before to reduce discomfort, helping to improve your quality of life. Try implementing a few of the tips discussed and see just how much of a positive impact they can make on your life.
Your Family And Friends Are Your Support
It can be a somewhat challenging ordeal to go through a period where your health is not the best. Not only does it affect your physical well-being, as well as your mental well-being, but it can have devastating effects on your emotional state.
Visiting a doctor can be quite nerve-racking. The diagnosis they may say to you could very much leave you in a catatonic state; devastating news can do such a thing. However, it is salient and highly beneficial for you to speak out and reach out to your family and friends about your condition; as they are your support group.
Googling your symptoms, which has become a prevalent trend among many people, will not prove as helpful to you in the long-term. More importantly, holding off to visit a doctor or not telling your family or friend about how you may be feeling could potentially cause you much more severe issues later on.
Reaching out to a family member or a friend and consoling to them about a health issue you may have will be most beneficial, as you will have someone who can listen to you about what you are feeling and therefore gain a different perspective. If you do happen to need legal assistance with any personal health issues then services like https://www.slatergordon.co.
Denying that you have an issue is something that causes far too many premature death to happen. And more importantly, disease or sickness that could have been stopped earlier on – after having waited and keeping the problem to yourself – become something that can no longer be treated.
It can be horrifying having to visit the doctor. You may not want to hear what they will have to say about your condition. This scenario is an argument that has long been debated by many.
Is it better to know you have only so long to live or would you rather not know?
But in knowing the condition, you will have the tools, the help, and the support you will need to fight whatever you may have. It is essential to take care of your health and to reach out for help.
Your family and friends are not just people you see every day – they are people that have a very prominent role in your life. They are people who are your support and your confidantes in life. It may be scary, but they will help you get through these most difficult times.
Reach out to your support because they are there to give you a hand.