How to Make Delicious and Healthy Soup – Part 1

Health Secrets


Is soup a regular part of your meal?Do you normally have soup with your meals?

I dot is with mine. It whets my appetite.It

My favorite is a vegetable soup made up of moringa leaves, moringa leaves, eggplant, and squash. Occasionally I indulge on meat broth (chicken, pork or beef), but laden with head or Chinese cabbage, and potatoes.

They are super delicious and healthy, too.

I take several spoonfuls of it before taking solid food. It is warm and soothing to the mouth, and unbelievably satisfying to an empty stomach.


You should try it if you are not into soups yet. Other then physical sensations, soups have three other healthy benefits. These are:


1. Soup  increases the vegetable content in your diet – something uncommon to a typical American diet;

Vegetable soups, aside from being easy to prepare, contain a lot of nutrients necessary to augment a seniors daily dietary needs.


2. It is filling – soups can be as filling as solid foods, In fact, they can be taken as a meal provided it is rich in proteins, according to a January 2005 article published in the “Physiology & Behavior,” magazine.soups can be as filling as solid foods and can be taken as a meal, provided it is laden with protein;


3. Soups have low energy density – they don’t make you gain weight because they have very low calorie content.-calorie

Not all soups, no matter how delicious, are healthy, however.

Cream-based soups like the New England chowder soup is an example. It contains 201 calories and 10 grams of fat. By comparison, a vegetable soup only has 90 calories and 0.8 grams of fat.

Canned soups are definitely a no-no. They have high levels of bisphenol A, or BPA, which may increase your risk of heart disease and diabetes, according to the June 2011 issue of “The Journal of the American Medical Association.” Besides, they are full of sodium

So if you want to have a delicious and healthy soup, make your own in your kitchen.

You can start with the immune-boost soup.


Immune-Boost Soup:

– 1 small yellow onion, diced;
– ½ cup chopped mushrooms (maitake, or portabella);
– I head escarole, roughly chopped (you can use kale or chard);
– 1 can, low-sodium white beans (lima beans can also be used);
– 1 quart, organic low-sodium chicken broth stock;
– 1 tablespoon, olive oil


– Sautee diced onions and mushrooms in olive oil;
– Add broth stock and beans;
– Boil. Then add escarole;
– Simmer the mixture for a few minutes, then add salt and pepper to taste.

Let the mixture cool down to sipping temperature. Voila! You have a delicious and healthy soup.


Health Benefits:

As we age, the body undergoes two critical changes (among others) – loss of sensitivity of the taste buds and the slowing down of metabolism.

The first can be solved by eating something sweet and delicious to the tongue, while the second by eating healthy foods to reinforce the body’s immune system which is affected by the drop in metabolic rate.perk Loss of sensitivity is often cured by eating something sweet and delicious to the

Fortunately, the main ingredients of the immune-boost soup, mushrooms, and escarole can do both.


1.  Mushrooms:
Mushrooms are delicious and healthy due to its high dietary fiber content, Protein, vitamin C, Folate, Iron, Zinc, and Manganese.

They are also high in vitamins D and B6, Riboflavin, Niacin, B6, Pantothenic Acid, Phosphorous, Potassium Copper, and Selenium.


2.  Escarole:
This veggie is full of vitamins and minerals like vitamin A, K, and Folate. Even a half-a-cup serving contains vitamins C, E, and B, and Calcium, Potassium, Manganese, Phosphorous, Iron, Sodium, Copper, Manganese, Zinc, and Selenium.

No wonder it is called immune-boost soup.

Eating healthy foods is a must for any age. It becomes a necessity as we age because of the deterioration of some of our physiological functions, which can be compensated by a good diet.offset by a good diet.

And you don’t need a degree in culinary arts to do that because there is a horde of DIY healthy recipes on the Internet, which you can easily and cheaply do at home.

Please help other senior citizens by sharing this or subscribing to my newsletter to get a weekly update about the exciting, often bittersweet, life of an elderly.



How to Prepare Cheap and Healthy Snacks – Part 1

Health Secrets

Crispy baked sweet potato – yummy!

Do you want to lose weight? Take snacks between meals.

No, this is not bull or hype but from personal experience. Taking snacks keep you from overeating during the major meals, i.e. breakfast, lunch, and dinner – that’s my secret of keeping my weight at a constant 66 kilos (give or take 2 to 3), over the years. It’s as steady as my heartbeat (of course, I also exercise a lot).

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How to Prepare an Easy and Nutritious Dinner – Part 1

Health Secrets

It’s dinner time!

You should not miss it because you have at least six to seven hours before breakfast and you don’t like to be awakened from a deep evening sleep by a grumbling, hungry stomach. Do you?

What to have for dinner, however, can be a problem, especially if you live alone with no one to prepare it for you.

Fortunately, in this age of quick-fixes, there are several options to choose from. For example, you can try this easy-to-prepare, yet nutritious dish – One Pan

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How to Prepare an Easy, Cheap and Nutritious Lunch – Part 1

What’s for lunch?

Before going into the nitty-gritty of the question, and the preparation of a cheap, easy to make and nutritious lunch, let’s explore the importance of this mid-day meal.

Lunch is important because it keeps your metabolism active, after a moderately-sized meal like breakfast and snack hours before.

“Extended periods of starvation between large meals create gaps which keep metabolism from staying active,” says Dr. Kurt Hong, director of the Center for Human Nutrition at the Huntington Medical Foundation.

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How to Prepare Breakfast that is Cheap and Nutritious – Part 1

Do you like to wake up early in the morning with a deep growl from the pit of your stomach?

It does not feel good. In fact, it comes with a dull pain caused by a craving for food.

Strangely, I know a few people who have learned to ignore this hunger sign. Except for a cup of coffee, they take nothing early in the morning. These are those who believe that breakfast can make them gain weight, or, by skipping it, lose some.

Their cause might be admirable, but their approach to a perceived problem is wrong. It’s like going to war half starved.

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Why are DIY Things Beneficial to Elderly People

Health Secrets

I am currently touching up the vinyl tiles in my room. Over the years, some have become detached while others are broken around the edges.

Why I am doing this by myself instead of hiring someone? Two reasons: first, I can’t afford it and, second, I want to do it.

Oh, I am doing it slowly – one or two tiles every other day. There is no rush, and I don’t want to overstress my lower back. You know how it is with seniors.

Which brings me to the subject of this article – DIY (do-it-yourself) things. I thought of giving it some attention because I am a DIY person and want to share my inclination with other seniors to make them realize the beauty of doing some things around the house – easy, simple and cheap things.

It is a good tonic against loneliness and a excellent way to find purpose.

Other than its psychological aspect, DIY things have other benefits like:


1. Save money:
The money I have saved by doing it myself is not going to make me rich, but it can pay more than a week’s groceries.

I am sure I am not the only one keeping a close rein with my expenses. A lot of seniors, I am sure, are more cash-strapped than I am. Doing some DIY can ease the pressure.


2. Earn money:
I know of some who are earning from their hobbies like curtain making, hair dressing, car repairs and many others.

If you are good at some DIY stuff, I am sure there are always people who will pay for your skills. It may not be much, but like I said, it can buy you some needed groceries


3. Keep you busy:
With too much free time at your disposal, what better way to occupy yourself than by doing simple things around the house?

It is very fulfilling to do things you normally would have paid others do for you.


4. Slow down cognitive decline:
Doing DIY things involve a close coordination between eyes, hands, and brain. In short, it is a physical and mental activity that gives your brain that much-needed exercise.

It is also good to maintain hand dexterity and balance.

The sense of accomplishment for having done something feeds your ego and boosts your self-confidence.


5. Get connected with other people:
Offline and online are people who may be doing the same things as you. Consulting with them, exchanging views, sharing experiences, is a good way to establish a network of friends.

Many years ago I was a sales representative of a large petroleum corporation. My territory demanded that I take long drives each day to areas I hardly knew anybody in. I solved that problem by having my tennis gear at the back of my car. The first thing I did was to look for the tennis court at the end of each trip. That made me bond easily with some of the locals.

We are tribal in nature. People of the same tribe gravitate towards each other. Find your tribe and get connected.


6. Learn something new:
Learning something new is fun and fulfilling.

A couple of weeks back, my blog won’t open. I asked for assistance from my administrator who referred me to a tutorial that involved STPs (file transfer program) and html codes – subjects I am ignorant about. I am strictly a user, not a troubleshooter when it comes to the internal working of websites.

I was about to cast a curse on my blog administrator when I remembered a motivational quote I got earlier from the Net.

It says, “When there is an obstacle, don’t go around it. Don’t run from it. Go into it. Work with it. Explore it. Learn how to be with it and deal with it, and you’ll have a skill for life.”

And I did.

After two days of struggle, my blog was up and running. Not only have I learned STP, now I am sure I can handle the problem should it occur again.


7. It is liberating:
I have learned over the years that the best way of being disappointed or frustrated is to rely on others on things you can do yourself.

Doing DIY things frees you from that disappointment and frustration. It frees you from the hassle of doing constant follow-ups, of having to redo crappy jobs or late deliveries.

By doing it yourself, you get what you want, the way you want it and when you want it.

I am not sure when I can finish touching up the tiles in my room. But I am sure it will be done in the near future, and it will definitely look better than it is now.

And that is the beauty of doing DIY things. You can do it at your own pace, in a way you want it. Not to mention that they practically cost nothing but time and a huge amount of patience.