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.



Signs of Potential Medical Problems You must Heed

Health Secrets

Losing or gaining weight?

Since the dawn of Man, signs have already played a crucial role in his life. Primitive man broke leaves, etched on tree trunks, read footprints, or drew on cave walls or on stones.

Those signs were all meant to convey a message – usually to convey information or warning of potential serious consequences if ignored.

We don’t break leaves or etch on tree trunks anymore, but our lives are still governed by signs. In fact, more signs – from those on laptop or smartphone keyboards to street signs along the roads you drive through each day.

Then as now, they convey the same message, but more complex, comprehensive and baffling, at times.

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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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How to Develop Healthy Eating Habits in Our Senior Years

Do you eat like this?

“Tell me what you eat and I will tell you what you are.”

Jean Anthelme Brillat-Savarin may have said this in jest, but the message is as true now as it was when he said it. It becomes almost a tenet for some seniors where the effects of unbridled eating and drinking earlier in life are as unmistakable as traffic signs.

To a very large extent, people’s current state of health and well-being are the results of bygone days when they lived by the mantra, “Eat, drink, and be merry for tomorrow we die.”

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Loneliness Facts You Must Know

Loneliness is infectious.

You’ve been cooped up in your home for a week now and you are beginning to feel like a caged animal.

You are bored, and you are feeling lonely. You desperately need to get out, even just for tonight, to have a change of scenery, to breathe fresh air, to stretch your legs and eat food not out of your ref.

You need to talk to someone. You picked up the phone and dialed Mary. After a few seconds of wait, an answering machine, not Mary, came on line. Then you called Bob. He was home alright, but his asthma is acting up and couldn’t go out. Next is Peter. Sadly, Peter too, couldn’t go out because his arthritis won’t allow him to walk a certain distance.

Dejected, you put the phone back in the cradle and sank deeply unto your sofa and moped.

Have you ever experience situations like this? To have nobody to talk to when you need it the most? I have, in more occasions I can count. It very despairing; it puts a gloom over your entire being, you entertain thoughts of suicide.

Such is what loneliness can do to you. And if you allow it to get hold of your life, it can lead to very serious consequences especially for old people like you and I.


Factors causing Loneliness among Seniors:

Figures from the U.S. Census Bureau show that 11 million, or 28% of people aged over 65 and older, live alone. .

While this does not necessarily mean they are all lonely, but it is a predisposing factor.

Another is lack or fewer family members to provide company and care because they are either childless or the children have moved away, divorced, separated or widowed.

The third factor is lack of social engagement or participation in senior activities. Even in Canada where 80% of seniors frequently participate in one or several social activities, there are still a huge number of elderly people who don’t.

This is exacerbated by the fact that when people get old, their social contacts decrease due to medical, relocation/separation, or death reasons.

Regardless of reason, loneliness can wreak tremendous and harmful consequences on its unwilling victims.


Unhealthy consequences of Loneliness:

Loneliness is not just of being alone or isolated from the mainstream. It is something more of a psychological disassociation or detachment from the lively, vibrant and exciting world out there.

You can be in a group and still feel isolated and lonely, or be alone yet happy. It is not a disease, but chronic loneliness can lead to:

1.  Physical health problems:
Seniors without any social interaction don’t have the motivation to go out and engage in physical activity or community involvement. They are often contented living a sedentary lifestyle, i.e., watching too much TV, lying in bed too long, or sit on the porch and rock the world away.

Ultimately this willing embrace of loneliness will result to physical deterioration causing various medical conditions.

2.  Mental health problems:
We are meant to be a social species and when that need is not met our brains react in unhealthy ways.

Dr. John Cacciopo, neurologist and psychologist at the University of Chicago, has proven, through 30 years of study, that loneliness causes rapid decline of cognitive functions.

Prolonged and chronic loneliness increases the risk or depression, dementia, and Alzheimer’s.

Elderly people having chronic loneliness also tend to become more pessimistic about the future, according to a study done by the NCA (National Council for Aging). They think that their lives are not going to get any better 5 to 10 years down the road.

With a negative mindset, lonely seniors tend to develop unhealthy habits like skipping meals, or eat unhealthy foods, sleep less, smoke, drink alcohol and stay away from physical activity.

And these two always come together – like salt and pepper. Physical health problems invariably affect the mind, and mental health problems affect the body.

Together they may cause the third consequence…

3.  Untimely death:
The Proceedings of the National Academy of Sciences carries a 2012 study showing that social isolation and loneliness lead to a higher risk of mortality among adults 52 yrs old and above.

Apparently lonely seniors have higher cases of diabetes, high blood pressure, heart disease, Alzheimer’s, and many other illnesses that could lead to untimely death.

And this is quite perplexing, if not tragic, because loneliness is easy to lick and does not cost anything but a firm resolve to get more connected with the outside world.


Easy ways to keep loneliness away:

Nothing or nobody can make you feel lonely unless you want to. In other words, it is a choice you brought upon yourself, not by any outside factors. To beat it, therefore, means you beat yourself.

Several times after my wife died, I checked into emergency rooms for difficulty-in-breathing problems. To my disbelief, each time, all my vital signs were normal. To avoid further embarrassment, I resolved never to entertain thoughts of loneliness, or any of its relatives like self-pity, regret, feeling sorry for myself, or self doubt.

Now I am still a loner, but seldom lonely. I relish being alone as I can think more. Unwanted company intrudes into my “thinking time.”

But if my act is difficult for you to follow, you can:

1.  Do volunteer work:
Check your church, shelter for the homeless, or any club or organization in your locality that can use an extra pair of hands, or a healthy mind, to help others.

Volunteering is an excellent way of taking your mind off yourself, and it gives you deep feelings of satisfaction.

2.  Enroll into a class:
Check your local college or university for short courses that interest you. It is never too late to learn a new skill set. It might even give you an opportunity to earn additional income.

If you find commuting or driving a problem, then do it online. All the large universities now offer off-campus, or correspondence courses.

3.  Develop and interest:
Take a hobby like carpentry, photography, landscaping, knitting, and so on. The Internet has an endless list of hobbies for seniors.

Or you can get back on a hobby you had in your younger days.

4.  Get physical:
Nothing beats an early morning exercise to set my day.

You need not go to the gym. You can do brisk walking, calisthenics or stretching in your yard, or around your neighborhood. And you don’t need expensive apparel, or signature pair of jogging shoes, either. You can do it in your pajamas and slippers if you want to.

The other day I had a reunion with my some of my co-workers after more than 20 years ago. The first thing my former boss said when he saw me was, “You look good!”

My short reply was, “Of course. I look good because I want to look good.”

But it is not that easy. Nothing comes without a price. You have to give up something to gain something, a tit for tat. It is more difficult when you are old with very few to give, fewer still to receive.

I am a live-alone widower with both my children living their own lives. Loneliness stares at me in the face each day. My day is always a choice between standing up to it, or stand it down and I know the consequences of each. So far I have done well.

You, too, can.

Health Secrets


How Sexually Active Are You? Very much, for 73-yr-old Louise


“I expect to make love as long as I can,” says Louise Wellborn, 73 years old, of Atlanta, Georgia.

That’s how sexually active she is.

Louise, a former businesswoman says, “Sex keeps you active and alive.” “I think it’s as healthy as can be, in fact I know it. That’s what kept my husband alive for so long when he was sick. We had excellent sex, and any kind, at any time of the day.”

You might find Louise’s claim preposterous, or delusional. You might even think she’s an abnormally hot old bimbo.

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