Proper Nutrition

Everyone understands that eating well is linked to a better quality of life; however, this is more so something that people have grown to accept as opposed to really seeing how it leads to a better quality of life. For starters, Andrew Napolitano thinks it is important for people to understand that a healthy diet does not need to mean depriving yourself of food. In fact, it is quite the opposite. Most diets fail because people simply can not take the lack of food anymore. In short, people get hungry. A healthy diet should include plenty of vegetables and fruits while controlling the consumption of healthy fats, it should be low in sodium and sugars, two factors that certainly lead to obesity and poor health and it should include the consumption of a variety of nuts and whole grains. A healthy diet for a person looks slightly different from person to person but generally it should follow the aforementioned conditions. People will quickly realize when reading over these conditions that it is once again not about a lack of food but instead about allowing a variety of foods into one’s day to day diet. This sort of diet ensures that the dieter(s) do not get bored with eating the same things everyday and that people are feeding the body exactly what it needs.

As mentioned before, the healthiest diet can vary person to person however, there are examples of diets that work more often than not. Some examples include a vegetarian, vegan or entirely plant-based diet. Vegetarian and vegan are not synonymous and it’s important to understand the key difference which is in animal byproducts. For vegans, there are no animal byproducts that are consumed. This is a bit contentious when it concerns certain products such as honey but very clear when it comes to dairy, cheese and eggs products that some vegetarians consume. Another popular diet that people are looking toward is the trendy Mediterranean diet. This is a diet that is gaining interest because of higher life expectancy rates in the area as well as lower rates of disease and illness. In short, this is a diet that is based off of Mediterranean cooking so people can expect to eat dishes such as colorful pasta salads, fresh fish and a variety of nuts and grains. The goal of switching to diets such as the few mentioned here is to either cut back on certain foods and what not or to lose weight. The Mediterranean diet is catching on because a lot of people are trying to cut back on the consumption of saturated fats and red meat two things that the diet certainly cuts back on. 

Diets can work wonders when it comes to losing weight as well. Andrew Napolitano, a well known former superior court judge in New Jersey, talks about removing wheat and modifying his diet helped him lose weight. While losing weight may not be as simple for everyone as it was for Napolitano, it is important to understand that it is yet another story about how feeding one’s body better helps one tackle the challenges of the world.


Cooking at Home vs. Ordering Takeout

Everyone has to eat but it seems like there is not enough time in the day to make a meal. Even if you are pressed for time it is better to cook at home than to eat out. There are many benefits to preparing meals at home and a person will have more control about what goes into the food.

Cooking at home is a much healthier option than ordering out. A person can get low fat versions of foods and limit the number of oils and fats they cook with. When a person orders out they do not have this control. To make the food taste a good many places deep fry and do not watch the amount of fat that goes into their food. This will pack on the calories and in no time the extra pounds.

Judge Napolitano believes that cooking at home will help reduce waste. When a person orders takeout they may get more food than they can eat. They may try to save it but if not eaten in a few days it will go bad and will need to be thrown away. Takeout all produces a lot of boxes and containers that are wasted. People think nothing of throwing out a pizza box and food wrappers. This is not good for the environment.

If the household works together and cooks together this will give the family a chance to connect. They can talk about how their day went and try new recipes. They can also have an activity that everyone can participate in and enjoy. Children can also learn some basic cooking skills. They can learn how the different dishes are prepared. This is beginning to set them up for the future.

Cooking at home can save a lot of money. While it is a pain going to the grocery store a person can get what they need. When they order out it is easy for the bills to add up. Cooking at home will give a person a much lower price per meal than ordering food.

Judge Napolitano believes that if a person that orders out often begins to cook food at home they will see within a week how much money they can save. Food is marked up and a person can easily spend a lot of money ordering out.

People do order out because it is easier than cooking. After a long day at work, they do not have to stand in the kitchen and cook. All they need to do is make a phone call or place an order online and the food will be ready. There is no prepping of the food to do and there is little cleanup.

While ordering out is not good for the body it is okay to do so and now and then. An occasional treat will not hurt. If a person wants to keep their family healthy they should cook at home and prepare their own food.


What is Lacto-Vegetarianism?

Various vegetarian diets are all the rage at the moment and have been growing in popularity over the last 15 years. There are several kinds of vegetarian diets, one of the most popular is Lacto-vegetarianism. If you have ever considered going vegetarian but can’t stand the thought of giving up cheese, Lacto-vegetarianism might just be the solution for you. 

What is Lacto-vegetarian?

The Lacto-vegetarian diet consists of wholesome plant goodness with the added bliss of creamy dairy deliciousness. Simply put, Lacto-vegetarians don’t eat meat, eggs, or fish. Their diets consist of fruit, veggies, legumes, beans, whole grains, and dairy products. 

Lacto-vegetarian diets include plant-based meat alternatives such as Tofu, soy-protein, TVP, seitan, and other quickly found alternatives. Just as with any diet, balance is essential for the best health and well-being. Everyone needs to make sure they are getting the right amount of nutrients no matter where it comes from. 

What’s the Difference?

Being a vegetarian these days is not always as simple and straightforward as “I don’t eat meat”; there are many different interpretations out there. Here is a quick guide to other diets: 

  • Lacto-vegetarian: No meat, fish, eggs, or poultry is eaten; this diet includes all plant food sources. The main difference is that anyone on this diet may eat dairy products such as milk, cheese, yogurt. 
  • Ovo-vegetarian: Ovo stands for eggs, and in this case, this diet may include eggs; however, no dairy or milk products are included. Ovo-vegetarians eat fruits and vegetables and do not consume animal products such as meat or seafood. 
  • Vegan: Perhaps the strictest diet of them all, no animal by-products are used whatsoever. Vegans only consume plant sources of food.  
  • Lacto-ovo-vegetarian: Perhaps the most common form of vegetarianism in the West, this diet includes eggs and dairy products alongside healthy fruit and veggies. No meat, poultry, and seafood are consumed. 
  • Pescatarian: It’s all about the seafood with this diet; pescatarians eat vegetables and fruits; however, they don’t eat any red meat or poultry. Some do, however, choose to consume eggs or dairy to their own personal preferences. 

The Benefits 

Several benefits come with a Lacto-vegetarian diet, whether you are an ethical vegetarian or opting for a healthier diet of plant goodness. Here are some ways in which this diet can benefit you: 

Heart Health 

Several studies have shown that vegetarian and Lacto-vegetarian diets have contributed to a lowered LDL cholesterol levels. Heart health issues often stem from poor diets rich in bad cholesterol levels. By reducing the amount of bad LDL usually found in meat products, you lower your heart disease risk. 

Another benefit is a reduction in blood pressure, significantly lowering the risk of stroke and heart disease. 

Blood Sugar 

The Lacto-vegetarian diet is associated with a lowered risk of type 2 diabetes. Some studies have shown that people who consume a Lacto-vegetarian diet are as much as 33% less likely to suffer from type 2 diabetes or develop problems associated with blood sugar levels. 

Weight Loss 

It is a well-known fact that different types of vegetarian diets are all associated with weight loss and a lowered BMI compared to diets that include meat products. 

Vegetarians and Lacto-vegetarians often consume fewer calories leading to improved weight loss. Vegetarian diets are rich in fiber, promoting better gut health.   

Reduced Risk of Cancers

Diets that are lower in meat and animal products are often better for reducing the risk of certain cancers. Colorectal and breast cancer risks are lowered with a vegetarian diet.

Plant-based foods are rich in macro and micronutrients, all extremely good for lowering cancer risks and supporting better overall health. 

A Balanced Diet 

Any healthy diet needs to be balanced. A vegetarian diet excludes any meat products and does require a little additional planning around protein consumption. 

Fruits and Vegetables 

Perhaps one of the essential parts of any healthy diet is fruits and vegetables. If you are transitioning to a vegetarian diet, you will need to eat plenty of leafy green vegetables, peppers, and complex carbs. 

Try including these: 

  • Broccoli 
  • Bananas
  • Spinach, kale, chard 
  • Peppers 
  • Sprouts 
  • Apples
  • Melons 
  • Peaches 
  • Beetroot 


Grab your tofu pres because protein is vital for every diet; it is the building block for muscles and other functions. Great sources of plant-based protein include: 

  • Tofu is perhaps one of the most accessible and easy-to-use forms of plant protein on the market. All you need is a great veggie marinade and a tofu press (like the one here at Tofubud), and you can have realistic meat alternatives.
  • Pre-packaged meat substitutes that are vegetable protein-based. 
  • Legumes such as beans, lentils, chickpeas, and peas are all excellent sources of protein. 
  • Burmese Tofu – an alternative to soybean-based Tofu, this high protein option is excellent for anyone with a soy allergy that loves Tofu. 
  • Nuts – nuts are much needed and an excellent protein source that has just the right amount of healthy fats and oils. 


Dairy is well known to be an excellent source of protein and calcium. There are several excellent choices and healthy options to choose from. Try selecting the cleanest and least processed versions that are available on the market. 

  • Cheese – make sure your cheese is vegetarian as many parmesan kinds of cheese and hard cheeses are often made with animal rennet. 
  • Whole Milk 
  • Double cream plain yogurt 
  • Butter 

Wholesome Eats

Whether you are going vegetarian for health reasons or just want a slight change in your life, the science is out on this one; it is healthier for you. As long as you eat your beans and get some greens in, you cannot go wrong. 


Staying Healthy in Your Older Years

When you’re young, it’s fairly easy to stay fit and healthy, and you no doubt have the energy to take on the world. Sadly, as you get older, you tire more easily and can suffer from a weakened immune system, so it can be harder to stay healthy. Here are some ways the older population can stay healthy as they age, with a few simple steps you can take to protect your health.

You should take low impact exercise

Getting older doesn’t mean you shouldn’t exercise. In fact, it has a number of benefits for older people. There are classes aimed at the older age group, such as water aerobics for seniors, which are designed to be low impact while still giving you an excellent workout. Exercising has all the usual benefits, no matter what your age, but as you get older it can also help:

  • Prevent disease
  • Keep a strong social network
  • Improve your mental health
  • Keep your mind sharp
  • Lower the risk of you suffering a fall

Being retired means you’ll have more time to exercise, so make the most of your time off and sign up for some classes that catch your eye.

Pay attention to preventative advice

Preventative medicine is important for older people. Because you’re at a higher risk for more serious illnesses and diseases as you age, you need to take more precautions than when you were young. You should learn about preventative medicine and think about how you can avoid the more serious diseases in your lifetime. A lot of preventative medicine is very simple. It’s all about treating your body well and making sure it’s getting all the nutrients it needs, which we can all agree is a good habit to get into at any age.

Make social connections

It can become more difficult to make and maintain friendships as you get older, as people often move around or naturally fall out of touch. But friendships and social contacts are important for your mental health, and elderly people who are lonely often suffer from poor physical health too.

The good news is, once you reach retirement age, people tend to have more time and are willing to join social activities. That’s why lots of gyms and community centres have groups for the over 60s, as the free time from retirement lets you do a lot more now.

Older people who have active social circles often feel livelier and more youthful, as they have fun and worry less. Make sure you make time for the people who matter to you.

Your diet is just as important now

You might not pay as much attention to your diet as you get older, but it’s every bit as important to get balanced nutrition, whether you’re in your 20s or your 80s.

As people get older, they can often get into bad habits with food, whether that’s overeating out of boredom, or losing their appetite and not eating enough healthy food. Luckily, there are lots of resources out there with information about how older people can eat a healthy diet, so it’s worth reading up on.

It’s important not to fall for fad diets or do anything dramatic. Simply watching what you eat and getting lots of fruit and vegetables in your diet can make a big difference to your energy levels and much more. Watching what you eat isn’t just about trying to drop the pounds or look good in a bikini, it has a huge number of health benefits and can help many aspects of your health in old age.

Calcium is also important too, as it helps protect your bones as you get older, so you’re less likely to suffer from common ailments like fractures. Try to get more in your diet.

Getting old can unfortunately bring health problems in many ways. Older people will often neglect to eat well or exercise, which can cause health issues, and they are at risk of getting isolated compared to their peers. That’s why, as you age, it’s more important than ever to take care of yourself and deal with any health problems head-on. Why not go for a health check and see where you need to make changes? It could add years to your life.


Can Fast Food be Healthy?

There are a lot of comments of people putting on weight in the past two years. Stress can be a big factor. Sometimes a person doesn’t realize the effect that a simple action can have on their life. For example,  Judge Napolitano has discovered a way of life that has worked for him. Napolitano is not only known for his presence in the courtroom but recently individuals have been discussing his weight loss journey. The challenge most face when it comes to weight loss is not the know how or the lack of knowledge. People know what foods are considered healthy and which ones are not. People know that veggies are healthy and a sedentary lifestyle can bring on many challenges to your health. The true question is how to have a healthy lifestyle while being happy doing it. Imagine the scene of a parent and child sitting at the table. The parent says eat more vegetables. The child, with a defeated look on his or her face, slowly puts the veggies in his or her mouth. This is not a happy scene. Why can’t being healthy be enjoyable to the masses and not just a few unique individuals who love to shove greens into their mouths. Maybe if the situation is looked at from a different angle, success can be found. 

Ok so a little secret,  what is the ideal meal? What is meant by this question is what is the ideal meal that will make a person feel satisfied, happy and full of energy? Suppose people can go through the drive through and order this ideal meal. Is it possible? Well yes this is possible. Some of us are busy individuals like super moms. People are going to need both convene and healthy options. This is the key to success. Finding the correct balance between a healthy life and a happy life. So once again. Think of an ideal meal. Is it tacos? Yes delicious tacos. Instead of choosing the tacos that were cooked and drenched with lots of oil, go ahead and choose the grilled meat taco on a corn tortilla. If a vegetarian option is desired choose the impossible taco meat. This has a very delicious umami flavor. Instead of ordering 4 tacos, try ordering two tacos that are double stuff with a lean protein and double the veggies. Don’t forget to add beans on the side. This is a good source of fiber that will help fill your growling tummy. Getting creative can make or break a diet. Try adding a side of roasted sweet potatoes with cinnamon instead of ordering churros. Sub the large sugary soda for a flavored soda water that is not sweetened. If you need some sweetness in this drink then get creative. Judge Napolitano recommends buying some natural non sweetened flavors that can be found in the cake aisle of the grocery store. Then get some monk fruit powdered sweetener. Being happy and healthy is just around the corner.