Do you think eating healthy is too expensive or wonder why you should bother? A healthy diet can shrink your waistline, but weight loss isn’t the only reason to choose nutritious foods over empty calories. Just look at these mental and physical benefits of a nutritious diet:

• Better moods and fewer mood swings.
• Improved focus.
• Better sleep.
• More energy.
• Improved athletic performance.
• Clearer skin.
• Reduced digestive problems.
• A stronger immune system.
• Lower risk of chronic lifestyle diseases like diabetes, heart disease, and cancer.

Eating well doesn’t have to break the bank, either. If you think healthy eating means shopping organic at high-end stores like Whole Foods, think again. While eating well on a tight budget might require more planning, it absolutely can be done. Don’t believe us? These six budget-friendly shopping and cooking tips will show you how.

Buy in Bulk

Why pay for packaging? Instead of buying grains, beans, nuts, and other pantry staples pre-packaged, shop for these items in the bulk section. At most stores, bulk goods are considerably cheaper than packaged foods, and by transferring to a reusable container when you get home, you can keep these foods fresher for longer.

Use Coupons

When you do buy packaged foods, use coupons to score a lower price. You’ll find the cheapest prices on packaged foods at big box stores like Walmart. If you do a little digging before you shop, you can pair Walmart promo codes with coupons to save on everything from groceries to supplements.

Go Meatless

Beans aren’t just one of the healthiest foods you can eat, they’re also one of the cheapest. Instead of eating meat with dinner every night, cook a meatless meal once or twice a week. Opt for cost-effective vegetarian proteins like black beans, lentils, or tofu over meat substitutes, which can be expensive and aren’t always made with healthy ingredients. Not sure what to do with beans? Check out this list of 24 vegetarian recipes that even the most devoted meat-lovers will enjoy. Just be sure to prepare beans properly to avoid gastrointestinal problems.

Know When Organic Matters

You’re better off skipping the boxed macaroni and cheese entirely rather than spending more on the organic version — most highly-processed foods simply aren’t good for you, organic or not. However, some foods are worth buying organic, even if it means spending a little more. Foods on the “dirty dozen” list, including strawberries, apples, leafy greens, tomatoes, dairy, and beef, are the best use of your organic dollars, whereas foods on the “clean 15” list use fewer pesticides to grow and are less important to buy organic.

Shop In-Season

If you really want to save on produce, buy what’s in season. Seasonal produce varies depending on location, but in general, you can count on leafy greens, snap peas, and broccoli in the spring, tomatoes, peppers, melons, and sweet corn in the summer, and winter squash, cabbage, and apples in the fall. Eating seasonally also keeps your menu interesting!

Understand Your Supplement Needs

Even the healthiest of eaters need to supplement their diet sometimes. However, that doesn’t mean you should add a multivitamin to your daily regimen. To avoid getting too much of some vitamins and too little of others, tailor the supplements you take to your specific dietary needs and health goals. Talk to your doctor about which supplements can improve your health, and shop carefully to find high-quality supplements. If you buy from a company that doesn’t stand behind their product, you might spend money on something that doesn’t do what it claims. Don’t forget to be on the lookout for coupons for vitamins and supplements — brands like One A Day almost always offer them on their site.

Everyone deserves to fuel their body and mind with a nutritious diet, no matter what their budget looks like. Instead of assuming you can’t afford to improve your diet, try using these strategies on your next shopping trip. You’ll be amazed at just how much money you save!

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About the author: Sheila Olson has been a personal trainer for five years. She created Fit Sheila to spread the word about her fitness philosophy and encourage her clients to stay positive. She incorporates mindfulness and practices for reducing negative talk into her sessions

If you’re interested in being a guest blogger on No Ordinary Liz, feel free to contact me with your creative ideas!!

The post GUEST POST: Your Diet, Your Health: How to Eat Well, Feel Better, and Save Money first appeared on #NoOrdinaryLiz.

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Healthy Habits for Seniors: 6 Ways to Boost Your Quality of Life

Quality of life means something different to each of us. Essentially, quality of life refers to the level of comfort and satisfaction you feel about your life from your own subjective perspective. Though we tend to think quality of life declines as we get older, seniors actually report higher levels of life satisfaction than younger adults. If anything is getting in between you and your best life, take back control of your health with these simple habits.

1. Optimize Your Medicare Coverage

According to the AARP, seniors don’t shop around when they’re picking out a Medicare plan. This is understandable since Medicare can be extremely complicated, but it’s important to understand your options so you can make the most of your coverage. Supplementary coverage is available through Medicare Advantage plans —these can help you out with vision, dental, and prescription drug expenses as well as a variety of additional health services and programs.

Make it a habit to review your Medicare plan each year and ensure that it’s meeting your needs. Learn about the options available in your state by going to MedicareAdvantage.com.

2. Exercise However You Can

It’s never too late to start exercising. In addition to preventing obesity and making you look great, exercise can help you avoid fatigue, stiffness, muscle loss, and heart conditions. Plus, exercise is a wonderful stress-reliever and provides an instant mood boost. Going on daily walks is a great way for seniors to get started. Once you’re comfortable with moving every day, adopt some strength and flexibility workouts into your routine. Check out Nurse Next Door for some senior-friendly workout moves when you’re ready to take your exercise up a notch.

3. Follow a Personalized Bedtime Routine

Sleep deprivation is a common problem among seniors. Unfortunately, sleep loss contributes to several physical and mental conditions, including depression, memory problems, and daytime fatigue. If you think you have a sleep disorder, talk to your doctor — you could have underlying conditions that are obstructing your sleep quality. You can also improve your sleep by practicing a bedtime routine. Take a warm bath, do some gentle yoga, read a calming book, and turn off electronic devices during this time. Get in the habit of winding down at least an hour before bed.

4. Challenge Yourself Every Day

Giving your brain new challenges each day is the perfect way to maintain and strengthen your cognitive abilities. Two of the most beneficial mental activities include learning a new language and learning to play an instrument. You can also exercise your mind by cooking new recipes, doing budgeting math, and taking new routes when you drive or go on a walk.

5. Eat More Whole Foods

Focusing your diet on whole foods is the easiest way to meet nutritional recommendations without consuming added sugars and fats that can wreak havoc on your health. Eating a variety of nutrient-dense fruits and vegetables will provide your body with essential calcium, magnesium, potassium, and vitamins that seniors tend to lack. Aim for plenty of quality protein, like lean meats, seafood, poultry, and eggs, to help maintain your muscle mass. Finally, try to add fiber sources, such as legumes, to your diet to support your digestive health.

6. Call Your Friends

Being lonely as a senior puts you at risk of mental illness, cognitive decline, and chronic disease. In fact, the health of isolated seniors tends to decline faster than those who regularly spend time with others. Stay socially engaged throughout your senior years by calling your friends, joining groups, and attending classes in your community. Take advantage of social media and video chat services to connect with your family members. If you live out in the country, consider moving to the city where you can meet other seniors and participate in social activities. Getting a pet can also improve your quality of life if you’re living alone.

Though you can’t stop the physiological changes that come with age, there is a lot you can do to reduce your risk of mental and physical conditions as you advance into your senior years. Make healthy choices every day, take preventive measures against anticipated problems, and stay connected to the passions and values that give you purpose.

Jason Lewis is a personal trainer who creates programs that are considerate to the special health needs of those over the age of 65.  To learn more about Jason and the work that he does, explore Strong Well and if you have any questions for him, please email jlewis@strongwell.org.

If you’re interested in being a guest blogger on No Ordinary Liz, feel free to contact me with your creative ideas!!

The post Guest Post: No Ordinary Habits for Seniors: 6 Ways to Boost Your Quality of Life first appeared on #NoOrdinaryLiz.