American Heart Month: 12 Super Foods for the Heart

heart healthy foods

  • Natural, unsalted almonds (1 ½ ounces every day can help lower bad cholesterol)
  • Walnuts (good for the heart and brain function)
  • Oily fish such as salmon and tuna (contain omega-3 fatty acids)
  • Dark chocolate (70% or higher cocoa content)
  • Raisins (contain potassium, which is known to help lower blood pressure)
  • Potatoes (just don’t fry them! Like raisins, they have high levels of potassium)
  • Oatmeal and other foods high in soluble fiber (fiber helps lower cholesterol levels)
  • Berries of all kinds (they contain powerful flavonoids called anthocyanins)
  • Tomatoes (high in lycopene, which lowers bad cholesterol and protects against heart attacks)
  • Beans, lentils, peas, chickpeas . . . .(lower the risk of heart disease and also help lower blood sugar of diabetics)
  • Dark greens such as broccoli, spinach and kale. (high in fiber and carotenoids, which fight against free radicals)
  • Avocados (contain monounsaturated fats, the good kind – they lower bad cholesterol and are anti-inflammatory)

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American Heart Month: 10 Fantastic Heart Facts


10 Fantastic Heart Facts

In honor of American Heart Month, my next few posts will be heart related. I’ll start with some fantastic heart facts, and several heartfelt quotes.

I’ll bet you didn’t know that: Continue reading

What’s Inside the Box?

This is a public service announcement for anyone who wants to live a sane life.

So unless you’ve been living in a cave, I’m sure you’ve heard about the movie, Despicable Me; so you’re familiar with those cute little creatures, the minions.  Anyway, in the past year, I saw a meme on Facebook, featuring the minions, and it read: “Why do they want us to think outside the box? Is there something in the box they don’t want us to know about? What’s in the damn box?”

Well, I can tell you what’s in that damn box: it contains our schedules, our routines, our mindless tasks; all of which are necessary at times, but can also be dull, boring and mind-deadening. Being inside the box is the same as continuing to live our lives in the dreaded comfort zone. The box, and even our comfort zone (weirdly enough) also contain all that old emotional baggage, regrets, and living in the past mentality that keeps us from living a sane life.

So outside the box is what happens when we step out of our comfort zone and into our discomfort zone.  That’s where the magic begins. It’s when we reach for that dream that’s been in our heart since we were a kid. It’s when we explore life’s possibilities and stretch our wings. It’s when we let go of our fears, regrets, anger, and resentment – freeing ourselves from the crap that holds us back and keeps us from growing. 

This is particularly important when we get older. Why? Well, we have no idea when our time on earth will be done. And I don’t know about you, but I’d like to live a kick-ass life before I kick the proverbial bucket. A common ageist stereotype is that we’re over the hill at 40. 40! Are you kidding me? I just wrote and published a book, and I’m the big 6-0. Age is no excuse to hide in that box. At 40, 50, 60 and beyond, we should be running (or at least walking) up the next hill, trying new challenges, feeding our brain cells, and adjusting our sails to face the changes that aging brings. 

So if you want to live a sane life, simply claw your way out of the box, like I did. Sure, I broke a few nails doing it, but hey, it was worth it. 

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©2017-2018, Vital Aging for Women

3 Awesome Personal Development Websites

Awesome Personal Development Websites

Essential Life Skills – This is my favorite personal development website, because I feel a connection with the author, even though I don’t know her personally.  I love her life philosophy and how she writes. This author is Zorka Hereford, and she has a knowledgeable and thought-provoking approach to personal development and lifelong learning. Ms. Hereford describes herself as an innately curious person and an avid reader – a person who thirsts for knowledge and as a child, was always asking “Why.” Through her website, she wants to show people how to discover themselves and live up to their full potential.  Continue reading

Add Years to your Life – And Life to your Years!


One day I asked a friend if she’d like to live as long as George Burns. For those of you too young to remember him, he was a well-known comedian years ago who also played God in a couple of movies back in the seventies. God must have enjoyed his performances, because old George lived to be 100. He actually worked until he was in his mid-nineties! George also believed in having a good attitude about aging. He was credited with saying: “You can’t help getting older, but you don’t have to get old.









My friend didn’t seem too keen on the idea of becoming a centenarian. She responded: “No, I don’t want to live to be 100. Can you imagine what I would look like if I was 100? Nobody would be my friend (mostly because they would all be dead). I would be lonely walking around my house with my walker, running into the wall and falling down. Do you know how hard it is for a person who is 100 to get up when they fall down??? I might lie there until I was 101!” (OK, I get the picture) Continue reading

Book Recommendation: This is your Do-Over


Book Recommend: This is your Do-Over






This is your Do-Over: The 7 Secrets to Losing Weight, Living Longer, and Getting a Second Chance at the Life You Want. Roizen, Michael F., M.D. (2015) Scribner: New York, NY

You may have already heard of Dr.Michael Roizon. He is not only the Chief Wellness Officer at the Cleveland Clinic, he’s also the author of the Real Age series of books. Dr. Roizen has also co-authored with Mehmet Oz, M.D. (the YOU Series). With his education and diverse background, it’s safe to say he’s a true expert in the field of health and wellness. Continue reading

ABCs of Vital Aging: Purpose









Last summer, I attended a wellness seminar, “How to be your own Health Hero,” sponsored by Cambridge Consulting Group, a local financial planning/wealth management company. Dr. Partha Nandi, author of the book, Ask Dr. Nandi (which is also the name of his syndicated television show) talked about the importance of being a #healthhero for our own life. 

My ears perked up when he talked about the first step to becoming your own #healthhero.  This most important first step is having a purpose.  I’m a big believer in that concept. Even as a young kid, I wondered why in the heck I’d been born. I couldn’t believe that I was simply put on this earth to just hang around. Continue reading

Book Recommendation: 30 Days to a Better Brain

We’re living longer these days. Yet most of us believe that living longer won’t mean living better. Many of us fear that our brains will suffer the ravages of age, bowing down to Alzheimer’s or other types of dementia. It doesn’t have to be this way. Taking charge of our brain health is one of the most important steps we can take to enjoy quality longevity. Good brain health is within our grasp; we just need to take that first step: a commitment to ourselves to re-vamp our lifestyle.

In his book, Canyon Ranch 30 Days to a Better Brain, Dr. Richard Carmona uses up-to-date research to show us how to go beyond that first step.     Continue reading

Don’t Hibernate – Rejuvenate!

Don't Hibernate - Rejuvenate

For the month of December, I decided to hibernate like a big old bear. Until Christmas time came along, I would come home from work, get on my PJs, and cozy up underneath a blanket. The fitness freak, who for years, exercised every evening after dinner, had become a fitness slacker. **Gasp**

One would think that cozying up for the winter would be just the thing I needed to survive the cold grayness and shortened days of the season. But no. Rather than making me feel great, hibernation just sapped my energy and dragged down my mood. Lazing around all winter has other consequences as well. Continue reading

The Best New Year’s Resolution


The best New Year’s resolution you can make for yourself is to make a commitment to take charge of your health and well-being. You can start by being compassionate to the woman you see in the mirror every day. It seems to me that many of us are able to be kind and loving toward others, but forget to give ourselves the same honor. Continue reading