EATING BOGO STYLE

How to feed your family great food for less.

WRITER: B.E. CONRAD

Health experts and government officials lament the fact that processed foods are often less expensive than healthy produce, and they feel that price disparity adds to the obesity epidemic. While healthy foods can be pricey, if you know how to shop you can feed your family great meals on a budget. Use these tips to find the best deals in the grocery store, farmers market, and everywhere in between.

Fruits and vegetables

Fruits and vegetables should be the cornerstone of your daily diet. Nutrition experts recommend eating at least five servings of vegetables a day, so stock up on these staples whenever you hit the grocery store. These tips can help you stretch your budget and enjoy a healthier lifestyle.

• Shop with the seasons. In-season fruits and vegetables will almost always be less expensive. Choose the freshest inseason fruits and vegetables each week and watch weekly sales closely

• Know when to buy organic—and when not to. Don’t spend extra for organic bananas, oranges and other fruits that are routinely peeled. If you are worried about pesticide residues, organics are a good value for things like potatoes and grapes.

• Clear off a shelf in your freezer and buy frozen fruits and vegetables. Frozen varieties are often less costly, can be stored for months, and still retain their freshness.

• Store fresh fruits and vegetables properly to avoid wastage and maximize value. Use your vegetable crisper and storage bags to extend the shelf life of produce.

• Do not be afraid of canned vegetables. Stocking up on canned fruits and vegetables is a great way to stretch your grocery budget. Choose no-salt-added and low-sodium vegetable varieties and pick canned fruit packed in water or 100 percent fruit juice.

Meats and seafood

Fatty packs of hamburger will always be cheaper than premium steaks. There is nothing you can do about that, but you can use your creativity to get some great deals. Use these simple tips to stock your freezer with healthy meat to feed your family.

• Buy the highest quality protein you can afford. If beef is out of your price range this week, look for really good pieces of chicken or low-fat cuts of pork.

• Get the butcher to trim the fat. Instead of buying your meat pre-wrapped, select your cuts from the butcher counter and ask that the fat be trimmed. You can leave a thin vein of fat for flavor and easier cooking, but trimming the rest of the steak or chop can save you money.

• Compare the cost of bone-in versus boneless cuts of meat. Boneless cuts are certainly more convenient, but grocery stores often charge a premium for them. It is often cheaper to buy the bone-in and remove it yourself.

• Invest in a slicer. Grocery stores often run specials on whole hams and other large pieces of meat, especially after the holidays. If you have a slicer, you can stock your freezer and enjoy healthy low cost meals for months.

55 AND ALIVE?

Is delayed retirement the secret to a long healthy life?

WRITER: J. D. FENCER

Many studies show that a statistically significant number of people who retire before the age of 65 die prematurely compared to people of the same age who continue working. One such study, which examined past Shell Oil employees, was published by the British Medical Journal. It showed that average life expectancy improved for workers who delayed retirement and was true regardless of socioeconomic background. The Shell researchers discovered that employees who retired at 55, and lived to at least 65, died younger than employees who delayed retiring until they were 65. In fact, the study showed those who retired early had a 37 percent higher mortality rate after the age of 65 than those who retired at that age. The figures took into account the fact that some retired early due to ill health.

Another study, the results of which were published in the Journal of Epidemiology and Community Health in March 2016, showed that healthy retirees who worked for an extra year beyond 65 reduced their mortality risk by 11 percent. Surprisingly, even those who retired early due to ill health but who, nevertheless, deferred retiring by a year, reduced their mortality risk by 9 percent. This research analyzed data of nearly 3,000 Americans who participated in the Healthy Retirement

Study sponsored by the National Institute of Aging. A Swedish study showed that women in non-manual jobs who retire early have an increased risk of cardiac-related death.

These findings seem counterintuitive. Most people expect that, as long as they were reasonably financially secure and healthy, being relieved of the stresses and tedium of work and the daily double commute would help them be more relaxed, raise their spirits, and benefit their health. This thinking, however, places too much importance on one aspect of work. According to many experts, work has an extremely important, though less obvious, positive side, despite all the normal tedium and stresses that may be attached to it. That side can be summed up in one word: meaning. The aspect of working that helps prolong our lives seems to be not so much what we do, but what our job means to us. When our work is intrinsic to our self-worth, when it makes us feel needed and valued, it’s nearly always good for our health. For many people, the sense of worth and purpose experienced over decades ceases suddenly with retirement, and their health suffers as a result. Most other aspects of working are secondary, at least, from a longevity perspective.

Yet it would be wrong to infer from this that postponing retirement for as long as possible is best. Indeed, if we can financially afford it, medical experts say definitely retire early. They add an important rider, however. If you retire early, it’s important to be involved in activities that boost the self-worth the same way working did. That’s why many people get parttime jobs when they retire. It’s often because they feel valued if someone is willing to pay them for work. Others become involved in volunteering, deriving their sense of worth from helping those in need. Some do a little of both, allocating some time to paid work and some to charitable work. Apart from these “worth-boosting” activities, it’s important also to enjoy leisure activities and exercise. Finally, don’t wait until you retire to plan retirement activities. Have a strategy in place well in advance. If you intend to work part-time or as a volunteer, get as much information as possible about options in your area. Some organizations might even hold a position for you until you retire. Leisure activities, too, should be planned early; they won’t be waiting for you to retire. In short, the best way to enjoy a well-earned, fulfilling, and healthy retirement is to plan activities that keep you occupied and make plans early.