Goodbye, ketchup: 5 healthy condiments you’ve probably never tried

Sambal oelek is a mouth-watering chili paste made from red cayenne chilis with a bit of vinegar, salt and sugar.

Condiments are having a moment, and their popularity is expected to continue skyrocketing — with good reason.
We’re not talking about your run-of-the-mill ketchup and mayo here. International condiments are hitting the mainstream as our palates wake up to new worlds of flavor. Everyone is on the hunt for the next sriracha.
But not all sauces can be superstars. The importance of healthy eating continues to be on the minds of many Americans, and part of transforming healthy cuisine into tasty cuisine is understanding how to add flavor to food without loading up on oil, salt, sugar or MSG. Condiments can make or break a meal — and your healthy eating goals.
Looking to transform your meals from bland to flavorful without piling on the calories? Stock your fridge with these five healthy condiments and be ahead of the culinary curve.

1. Ajvar

Country of Origin: Serbia
What’s in it: This roasted eggplant and bell pepper spread also contains olive oil, vinegar and garlic. Some versions include roasted tomatoes.
Flavor profile: The roasted vegetables give this dip a rich umami flavor — the rich, savory, mouth-watering “fifth taste” after sweet, salty, sour and bitter. Not sure if you’ve experienced umami? Think juicy steak, sautéed mushrooms or a good Caesar salad. Add this flavor to ajvar’s vinegar and garlic and it’s enough to make your mouth water.
How to use it: Try ajvar as a dip for crackers or bread, as a spread on wraps and sandwiches or as a condiment for meat, fish or even scrambled eggs.

Health benefits: What could be healthier than getting more vegetables into your day? This eggplant-based dip is rich in antioxidants such as chlorogenic acid, which may help fight cancer and lower LDL cholesterol levels.
Nutrition information:
(1 tablespoon, depending on brand)
Calories: 15
Carbohydrates: 2 g
Sugar: 1 g
Fat: 2 g
Sodium: 264 mg
Where to find it: The international aisles of supermarkets often carry ajvar. You can also pick it up at Eastern European delis. Ambar, a Balkan restaurant on Capitol Hill, offers it as an appetizer.

2. Tanzeya

Country of origin: Morocco
What’s in it: It’s like a more exciting marmalade. Tanzeya is made from slow-cooked dried fruit such as figs, apricots, raisins and prunes boiled down with spices like cardamom, cinnamon and allspice.
Flavor profile: Sweet and savory, like a spiced mango chutney or holiday dessert.
How to use it: Tanzeya is delicious anywhere you’d use jam or chutney. Try serving it with cheeses, or use it to make a grown-up grilled cheese or peanut butter sandwich. Enjoy it with chicken or lamb or stirred into couscous for a taste of the Middle East.
Health benefits: Tanzeya is fiber-rich thanks to all of the dried fruit, so it could help promote a healthy digestive system. Dried fruit does contain plenty of sugar, so it’s best to enjoy it in smaller amounts. Nutrients in dried fruit include iron and potassium, which are needed for healthy red blood cells and to regulate blood pressure. Dried fruit is also rich in antioxidants that promote a healthy immune system.
Look for tanzeya that’s made with little if any added sugar. Check out the ingredient list; you want any added sugar or syrup to be near the end of the ingredients, not at the beginning. The reason? Ingredients are listed by weight.
Nutrition information:
(1 tablespoon)
Calories: 32
Carbohydrates: 8 g
Sugar: 5 g
Fat: 0 g
Sodium: 5 mg
Where to find it: Try Middle Eastern or gourmet grocery stores, or order online from specialty food websites such as Food52.

3. Sambal oelek

Country of origin: Indonesia
What’s in it: This mouth-watering chili paste is made from red cayenne chilis with a bit of vinegar, salt and sugar. It sounds simple, but the layered flavor is anything but.
Flavor profile: As you might have guessed from the short ingredient list, this paste is unadulterated chili taste and heat.
How to use it: Add a tablespoon to stir fries, soups, marinades, roasted vegetables, omelettes, pastas and fried rice. It’s also delicious when you balance out the heat with cheese, nut butter and banana sandwiches or potato or lentil salads.

Health benefits: Cayenne peppers have been used as a Native American medicine for over 9,000 years. In Ayurveda and in traditional Chinese medicine, cayenne is used to improve circulation. Chili peppers get their heat from capsaicin, a compound that also has pain-relieving and metabolism-boosting properties.
Nutrition information:
(1 tablespoon)
Calories: 0
Carbohydrates: 0
Sugar: 0
Fat: 0
Sodium: 300 mg
Where to find it: Sambal oelek has long been sitting in the international aisles of your grocery store. You just didn’t notice it before! You can also get it at Asian markets.

4. Senafich

Country of Origin: Ethiopia
What’s in it: This mustard dip is made from ground black mustard seeds, garlic, vinegar, oil and salt.
Flavor profile: Yellow American mustard is made from white seeds, which have a mild flavor. The Ethiopian version’s black mustard, on the other hand, are hot and spicy. The other ingredients give this sauce a bit of tartness.
How to use it: Senafich is a fabulous marinade for fish, pork and vegetables. Mix with extra virgin olive oil for a delicious salad dressing.
Health benefits: Did you know that mustard is closely related to kale, broccoli and Brussels sprouts? And along with that family connection comes similar health benefits. Just like its green leafy cousins, mustard is rich in glucosinolates, phytonutrients that are converted into isothiocyanates when the food is crushed or chewed. Isothiocyanates may help prevent cancer and impede cancer cell growth, especially in the digestive tract.
Nutrition information:
(1 tablespoon)
Calories: 0
Carbohydrates: 0
Sugar: 0
Fat: 1 g
Sodium: 120 mg
Where to find it: Senafich is sold in African markets and gourmet food stores. You can also order senafich and other Ethiopian fare at Mereb, the Ethiopian equivalent to Amazon, or Virginia-based Authentic Ethiopian Cuisine .

5. Squid ink

Country of origin: Spain, Italy, Japan
What’s in it: The only ingredient should be squid ink. Most squid ink is actually from cuttlefish, larger and even more bizarre-looking relatives of squid. Who knew that one creature’s defense system could be another’s delicacy?
Flavor profile: Squid ink is rich in natural glutamates that give foods like parmesan cheese their savory or umami flavor. Using umami ingredients such as squid ink can help you cut down on salt in your cooking without compromising on taste.
How to use it: Squid ink is really more of a cooking sauce than a condiment, to be added to food before eating. It’s a key ingredient in classic dishes such as Spain’s squid ink paella and arroz negro (black rice), Italy’s squid ink risotto and fettuccine al nero di seppia, and Japan’s ikasumi jiu or cuttlefish ink soup. It adds a delicious flavor and intriguing color to fish, seafood, rice and pasta dishes and is wonderful in braises and stews. You can also find gourmet black pastas that are made with squid ink.

Health benefits: Squid ink is surprisingly nutritious, considering it is meant to be used as a weapon in the wild. It’s rich in antioxidants that may help boost the immune system and fight cancer by stimulating the production of natural killer cells. Studies suggest it also has anti-inflammatory and antibacterial effects.
Nutrition information:
(1 tablespoon)
Calories: 32
Carbohydrates: 0.5 g
Sugar: 0 g
Fat: 2 g
Sodium: 15 mg
Where to find it: Whole Foods carries squid ink and squid ink pasta, as do Mediterranean and Japanese markets, gourmet food stores and specialty food websites.

15 surprisingly healthy meals you can get at fast-food places

Hollis Johnson

Heading to McDonald’s for a healthy lunch might not sound like an easy task.
But it can be.
We checked out the lunch and breakfast fare at dozens of on-the-go restaurants — from Chik-Fil-A to Wendy’s to Starbucks— to give you a simple guide to some of the healthiest items they offer.
All of the choices we picked pack less than 500 calories, are fairly low in saturated fat and cholesterol, and include 15 or more grams of protein to keep you feeling full.
Check out these sandwiches, salads, bowls and burgers for a lighter on-the-go option:

Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream — 500 calories

Chipotle has lots of fresh, healthier options. In general, nix the cheese and sour cream (an occasional dollop of guac is fine, since it’s packed with healthy fats), and go for deconstructed alternatives to their burritos, like this one, which has:
500 calories — not too low, not too high
42g of protein — a hefty amount to strengthen muscles and fill you up
13.5g of fat — a little on the high side
57g of carbs — roughly one-third of your recommended daily allowance
805mg of sodium — a little less than half your recommended daily allowance

Starbucks — Spinach and Feta Wrap — 290 calories

While the yummy pastries at Starbucks are sure to catch your eye mid-afternoon, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling anytime meal, with:
290 calories — pretty low as far as lunch goes; pair with a high-protein side like plain greek yogurt
19g of protein — a pretty good amount to strengthen muscles and fill you up
10g of fat — not too low, not too high
33g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
830mg of sodium — just under half your daily allowance

In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread — 480 calories

You don’t have to turn to the secret menu (we’re lookin’ at you, Protein-Style fans) to get a lighter option at In-N-Out. Swap the special sauce for some ketchup and mustard to slash some fat and calories, and opt for a regular burger instead of a Double-Double.
480 calories — not too high, not too low
22g of protein — a good amount to strengthen muscles and fill you up
27g of fat — on the high side (a little less than half your daily allowance)
41g of carbs — roughly 14% of your recommended daily allowance
1080mg of sodium — close to half your recommended daily allowance

Chick-fil-A — Grilled Chicken Cool Wrap — 340 calories

The “home of the original chicken sandwich” spiced up its menu last year, adding a smattering of healthy fare like this, which has:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
36g of protein — a hefty amount to strengthen muscles and fill you up
13g of fat — not too low, not too high
30g of carbs — on the low side
900mg of sodium — about half your recommended daily allowance

Wendy’s — Asian Cashew Chicken Salad, full size — 380 calories

Not all of Wendy’s salads are on the healthier side (the Spicy Caesar Chicken Salad, for example, packs 790 calories and 51 grams of fat), but a couple are winners in most areas, including this cashew chicken salad. Our only caveat with this choice was that it was pretty high in sugar, at 40 grams. Here’s how it stacks up otherwise:
380 calories — on the low side
36g of protein — a hefty amount to strengthen muscles and fill you up
14g of fat — on the higher side, but not a deal-breaker
32g of carbs — pretty high and largely from sugar; watch your snacks
1070mg of sodium — roughly half your daily allowance

Shake Shack — Single Hamburger or Chicken Dog — 360 or 300 calories

While they’re known for their towering Shack Stacks and crispy fries, this chain has lighter options too. Notably, their vegetarian ‘Shroom Burger isn’t one of them.
Hamburger:
360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
26g of protein — a good amount to strengthen muscles and fill you up
17g of fat — on the higher side, but not a deal-breaker
25g of carbs — pretty low
460mg of sodium — pretty low
Chicken Dog:
300 calories — pretty low as far as lunch items go
26g of protein — a good amount to strengthen muscles and fill you up
11g of fat —not too high, not too low
32g of carbs — not too high, not too low
970mg of sodium — a little under half your daily allowance

McDonald’s — Artisan Grilled Chicken Sandwich — 360 calories

While I wasn’t incredibly impressed by taste of the Artisan Grilled Chicken, it’s definitely one of the healthier choices McDonald’s offers. Opt for a sandwich with grilled rather than fried meat, and hold the mayo to curb your fat intake. Here’s how the sandwich stacks up:
360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
33g of protein — a hefty amount to strengthen muscles and fill you up
6g of fat — not too low, not too high
43g of carbs — roughly 14% of your daily allowance
960mg of sodium — a little under half your daily allowance

Taco Bell — Fresco Chicken Burrito Supreme — 340 calories

No longer solely the land of Chalupas and Crunchwrap Supremes, Taco Bell has expanded their healthier offerings with its “Fresco” menu, which essentially swaps the sour cream and cheese in popular items for salsa. Here’s how the Fresco Burrito with Chicken shapes up:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
19g of protein — a pretty good amount to strengthen muscles and fill you up
8g of fat — not too low, not too high
49g of carbs — roughly 16% of your recommended daily allowance
1060mg of sodium — close to half your recommended daily allowance

Panera — Smoked Turkey Breast Sandwich on Country — 430 calories

Panera has loads of yummy nutritious items, at least when it comes to lunch. Order from the “You Pick Two” menu to try a half sandwich and small salad, or a get a full sandwich, which has:
430 calories — not too high, not too low
33g of protein — a hefty amount to strengthen muscles and fill you up
3.5g of fat — pretty low
67g of carbs — on the higher side; watch your snacks
1790mg of sodium — higher than any other item on this list

McDonald’s — Egg McMuffin — 300 calories

The fruit and yogurt parfait isn’t the only healthy morning item McDonald’s offers. Avoiding the meat is an easy way to lighten up their traditional all-day breakfast fare. An Egg McMuffin has:
300 calories — on the lower side if you’re eating it for lunch
17g of protein — a hefty amount to strengthen muscles and fill you up
12g of fat — on the higher side, but not a deal-breaker
29g of carbs — pretty low
730mg of sodium — a little less than half your recommended daily allowance

Dunkin’ Donuts — Egg White Flatbread — 280 calories

Surprisingly for a restaurant chain that specializes in deep-fried dough, Dunkin’ Donuts has quite a few healthy breakfast options, like their Egg White Flatbread, which has:
280 calories — pretty low as far as lunch goes; pair with a side salad, some fruit, or a yogurt
15g of protein — a good amount to strengthen muscles and fill you up
9g of fat — not too high, not too low
33g of carbs — roughly 11% of your recommended daily allowance
690mg of sodium — a little less than half your daily allowance; watch your snacks

Papa John’s — Garden Fresh Pizza, two medium slices — 400 calories

One of the least healthy things about most pizza-chain fare is their high sodium content, which research suggests may be bad news for your heart. If you’re a pizza fan, keep an eye your salt intake the rest of the day after you’ve indulged in a few slices.
400 calories — on the lower side
16g of protein — a pretty good amount to strengthen muscles and fill you up
14g of fat — not too low, not too high
54g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
980mg of sodium — just under half your daily allowance

Pizza Hut — Garden Party Thin Crust Pizza, two medium slices — 460 calories

As part of its recent attempt to overhaul its brand, Pizza Hut began offering several options with more fresh veggies and popular toppings like Sriracha. But like other pizza chains, one of the restaurant’s main health drawbacks is the high sodium and carb content of its offerings. The Garden Party pizza has:
460 calories — not too high, not too low
18g of protein — a pretty good amount to strengthen muscles and fill you up
18g of fat — on the higher side, but not a deal-breaker
60g of carbs — pretty high; watch your snacks
900mg of sodium — a little under half your daily allowance

Burger King — BK Veggie Burger, no mayo — 310 calories

My vegetarian friends were ecstatic when Burger King announced its veggie option. Overall at this restaurant, the same rules as McDonald’s apply: Avoid mayo and fried options and go for sandwiches instead of meals. Here’s the BK Veggie low-down:
310 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
22g of protein — a hefty amount to strengthen muscles and fill you up
7g of fat — not too low, not too high
42g of carbs — roughly 14% of your daily allowance
990mg of sodium — close to half your daily allowance

Subway — 6-inch Turkey Breast Sub, no cheese, add avocado — 340 calories

“Eating fresh” is pretty easy at this chain, where you can get lean meats or just fresh veggies on whole-wheat bread with a variety of low-calorie, low-fat dressings. Turkey and avocado, my personal favorite, has:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
18g of protein — a pretty good amount to strengthen muscles and fill you up
9g of fat — not too low, not too high
49g of carbs — roughly 16% of your daily allowance
670mg of sodium — not bad; much lower than competing items at Chipotle or Taco Bell

Feeling Low? Psychologists Share Tips On How To Be Mentally Healthy

 

The Debrief: Feeling anxious or depressed? Here are a few tips from mental health experts on how to turn things around

Everyone struggles form time to time, whether you're someone that has full blown anxiety or depression or whether you're someone that just has low moments from time to time (hello Monday mornings), mental health and keeping it in check is just as important as working on your physical health.
If you're struggling a bit at the minute then we'd always suggest going to talk to your doctor who can offer advice about medication and therapy (neither of which are scary! Promise!).
Over on Reddit today, psychologists are also offering advice on how they've learned to stay mentally healthy. Here, we share some of the best ones because hey, you never know, you might find something that strikes a chord.

1. This person, who knows the important of self love

'Be kinder to yourself. Set the same expectations for yourself as you do for other people. Too often we judge ourselves harsher than the rest of the world, and it ends up making us anxious and/or depressed because we never feel accomplished.
Pat yourself on the back. If you do something, anything, that is hard for you, give yourself credit for having done it. Doesn't matter if all you did was get out bed. If it was hard, be proud.
Validate yourself. Remind yourself why you are supposed to feel the way you do. Even if your problems don't seem as big as someone else's, they matter to you and you're supposed to feel things. But once you acknowledge you feel something, take care of that feeling. Don't try to shoo the feeling away. It needs to be cared for.
Find someone you can talk to. If there are people who seem genuinely concerned about you as a person, start sharing small details about your feelings and see if they show they are good listeners. If you don't have people you think show concern, ask yourself whether you think you know where to find them. If you don't know where to find them, or don't feel ready to take that step, find a therapist to be this person until you can find more people in your life to fit the bill.'

2. This person, who encourages you to mother yourself

'The best advice I ever got from a psychologist was to take care of myself like I would take care of a child. Don't deprive myself of sleep, make sure I'm eating enough (and of the right things), don't let myself be surrounded by dangerous or negative people, and give myself encouragement every day.'

3. This person, who recommends hobbies

'Invest in yourself. Make time for yourself. Don't allow yourself to get caught up in being mother, sister, daughter, wife, friend, employee, father, brother, son, husband... and forget to just be you sometimes.
Take up a hobby for no other reason than you enjoy it. Take a class that interests you, just for fun. Volunteer. Read a book. Just spend a little time doing something for the joy of it. I promise, you will recharged and ready to handle all of those other roles gracefully when you make yourself a priority.
You have to put your mask on before you can help those around you.'

4. This person who recommends you taking a long hard look at your pals

'Remove toxic people from your life. The type of friends who are "fair weather," who don't listen to you but rather are just waiting for their turn to talk, the ones who always have "drama" but then dismiss your "drama," the ones who don't validate your feelings, but constantly need you to validate theirs.'
 

5. This person, who is all about mindfulness

'Find something that gives you purpose and meaning in life, and always try to be working towards some sort of goal. Try to avoid negative self-talk, and be able to forgive yourself. Practice mindfulness to stay in the present and focus on the here and now. Get enough sleep/ go to bed and wake up around the same time everyday. Maintain social connections. If you feel something is "off" mentally or emotionally do hesitate to seek outside help before things get worse.'

6. This person, who wants you to talk to yourself

'Talk to yourself!
Talking to yourself doesn't mean that you're crazy or maybe a little wacky. It's actually a very healthy way to break up a tedious task or even helpful in making sure what you're doing is right/correct. Sometimes hearing the questions come from ourselves helps trigger that logical side of our minds to go "wait for just a second". Ever been in a dicy situation and said to yourself "what am I doing here?", and suddenly you begin to trigger all those fight or flight thoughts?
Talking to yourself is healthy and encouraged, because sometimes it can help you get through lonely periods. There's that age old joke of "talking to yourself is ok, but answering back isn't".... This isn't true in the slightest. Answering back either confirms the situation or sheds new light on it. I talk to myself all the time, and I question or answer myself as well. Sometimes it's just for goofy stuff like "was X patient being honest with me?" because sometimes our subconscious catches clues that we didn't and usually that's where our answers come from (unless you're dwelling upon it then you'll create all sorts of scenarios).

Column: "Helping You Age Better" - Healthy Lifestyle Programs coming to a community near you!

By Pamela K. Matura, Director Area Agency on Aging, District 7

Most know the Area Agency on Aging District 7 (AAA7) for the assistance we can provide with long-term care home and community-based services, programs and resources that are available in our ten-county district. Did you know that we also provide “Healthy Lifestyle Programs”? These evidence-based programs help individuals learn to take control of their lives and manage health conditions. Thanks to a network of community coaches and members of our staff, these programs are available in a number of communities throughout our ten-county district. The AAA7 offers services in Adams, Brown, Gallia, Highland, Jackson, Lawrence, Pike, Ross, Scioto and Vinton Counties. We are excited to report that we already have classes scheduled for the remainder of the year throughout our ten counties, and look forward to bringing these classes to a community near you throughout 2016.
“A Matter of Balance” is an educational program that teaches practical strategies to reduce the fear of falling and increase activity levels. Participants learn to view falls as controllable, set realistic goals, change their environment to reduce risk factors, and increase strength and balance through exercise.
The “Chronic Disease Self-Management Program” and “Diabetes Self-Management Program” helps adults gain confidence in their ability to manage symptoms and understand how their health problems affect their lives. Individuals who could benefit from the program are those with long-term health challenges such as asthma, arthritis, heart disease, diabetes, or other life-long conditions. The program emphasizes the persons’ role in managing their illness and building their self-confidence so that they can be successful in adopting healthy behaviors. Participants in the class learn to deal with pain, fatigue and depression; discover ways to be more physically active; learn how to eat healthier; learn better ways to talk about their health with physicians and family; set personal goals; and find ways to relax and deal with stress. Participants can represent an individual with a chronic disease, a caregiver of someone with a chronic disease, or someone who wants to learn more about healthy living.
We are excited to offer these wonderful programs to our communities. If you would like to learn more about these classes, or are interested in attending an upcoming class in your county, please call 1-800-582-7277 and we can share the schedule with you and add you to the list for an upcoming class. Or, visit our website at www.aaa7.org to view a calendar under our “Upcoming Events” section.
If you would like to learn more about long-term care home and community-based services that are available in your community, please call our Agency at 1-800-582-7277. Our Resource Center is available to anyone in the community looking for information or assistance with long-term care options and resources. We can even schedule an in-home assessment with a nurse or social worker at no cost to discuss these options and resources in more detail.

• Healthy Living: Personal safety should be everyone's goal

• 

  
  
  

  Since our daughter and her family moved to the San Francisco area years ago, we have traveled to that fascinating city many times to visit them.

  They love the city life and are very savvy when it comes to negotiating public transportation like Bay Area Rapid Transit — known as BART — or the maze of city streets.

  I am not so savvy. Several times my daughter cautioned me not to gaze up at the skyscrapers looking like a distracted wanderer.

  She reminded me there are personal safety ideas that everyone should be aware of, not just city dwellers or visitors.

  When I returned home I decided to ask for some basic personal safety tips from Dave Guiher, the Hartford HealthCare East Region public safety manager. His advice:

  - Be mindful of your surroundings.

  - Stay in well-lighted areas.

  - Walk confidently, projecting an assertive, purposeful image.

  - Keep your purse close to your body, and hold it tight. If it has a long strap it's even better to place it diagonally across your body, with the purse under your arm. Close all zippers and clasps.

  - Keep your cell phone handy in your pocket, but don't walk around using it.

  - Avoid walking alone at night, and walk or travel with a friend during the day, if possible.

  - If you are ever confronted by a person who you fear will attack you, run away, yell for help, scream, “Get away from me!” — do whatever you can to attract attention. If the person is after your purse or other material items, throw them one way while you run the other.

  Be careful and mindful of these tips all the time and it will soon become second nature. Then you can relax and enjoy all of the unique experiences community life has to offer, whether in an urban, suburban or country setting.

  Alice Facente is a community health education nurse at The William W. Backus Hospital in Norwich.

Fruit and vegetables, healthy food cost more in regional Victoria: study

 

A shopping trolley of healthy food is costing rural and regional Victorians more than their city cousins, according to new research, raising concerns a nutritious diet may be out of reach for some families.

A study led by Monash University spanning 2012-2014 found the price of fruit and vegetables across the state rose 12 per cent on average, while non-core foods like sugar, margarine and oil actually fell 3 per cent.
Researcher Claire Palermo said the study, which looked at foods people "should be eating", found the further the store was from Melbourne, the higher the cost of healthy food.
"The cost of food is one of the major factors influencing the choice of food, so if a healthy diet is less affordable it's something people are less likely to buy," she said.
"Another key finding was the fluctuation in price of fruit and vegetables compared to other food groups in the basket.
"When a food group is one week expensive and the next week not as expensive, people's consumption of those foods may vary, and they're obviously the two food groups we're wanting people to have more of."

Fresh food subsidies for lower-income families an option

Dr Palermo said while it was hard to pinpoint the exact reason for the difference, things like transport costs and lack of competition within smaller towns could drive prices higher.
But she noted there was not a huge distance between rural Victorian towns from the city compared to other states.
She said keeping the cost of fruit and vegetables down, and avoiding things like the GST, was crucial to encouraging families to eat a healthy diet.
Targeted public health strategies, including subsidies, discounts or incentives for lower income households, were needed to make them more affordable, Dr Palermo said.
"It roughly costs about $450 a fortnight for a family of four, two adults and two kids, to buy a healthy basket of food a fortnight across an average Victorian store," she said.
"When we're trying to promote increasing fruit and vegetables, we need to consider cost is a key factor for some families."

Secrets Of The Very Old And Healthy — Start When You're Young

 

Fanatic Studio/Collection Mix: Sub/Getty Images

When it comes to getting old, some of us are a lot better at it than others. If I'm going to live to be 95 I would much prefer to be healthy, cogent and content. So I want to know the secrets of the healthy and very old.
Fortunately, scientists are starting to figure that out, "The good news is that there's a lot we can do about it," says Dr. Luigi Ferrucci, a geriatrician and scientific director at the National Institute on Aging. He wants to see more and more people in that state of "aging grace."
I've been thinking a lot about what makes for a robust old age because my dad just turned 95. On his birthday, he pruned trees in the yard, took a walk, played a little online solitaire and had dinner with the family. We stayed up late and laughed a lot. Last week he did his taxes — the old-fashioned way, with a pencil, a calculator and a stack of IRS forms.

 

Jim Shute is 95 and still wielding a mean pole saw.

Nancy Shute/NPR

Clearly Dad has genetics in his favor; his father lived to be 97. But genes aren't fate, Ferrucci says: "There's some destiny; we are children of our genome and what we inherit from our parents. But we can do a lot to avoid the destiny that was predisposed to us."
Studies have found that genes are a factor in extreme longevity just about 20 percent of the time, but being physically healthy while very old is much more likely to run in families. Clearly those families must be doing something right.
To find out, in 2009 the NIH launched the IDEAL study, which focuses on the families of people who were able to delay or evade ill health in their 80s and beyond.
They've already gotten some physiological clues. Healthy old people are much more likely to have a lower resting metabolic rate, Ferrucci says, which means that their bodies are still working efficiently. "They have energy left for other activities," he says. "It allows them to do many, many things during daily life."
The lucky ones also tend to have fasting glucose numbers more typical of people in their 20s. Obesity and lack of exercise increase the risk of insulin resistance, so keeping weight under control and staying active from early adulthood can help there, Ferrucci says. Medications like metformin for people with insulin resistance help, too. "There's a lot you can do to manage your insulin resistance as soon as you realize it's there."
Other studies, including the landmark Baltimore Longitudinal Study on Aging, have found that participants' attitude about the inevitable losses of aging matters, too.
"Some of them thought that aging sucks — your friends die, you get disease, you can't do whatever you want, you can't eat and drink what you like," Ferrucci says. "But others thought aging was not so bad." And people who had a positive view of aging at age 40 had significantly less cardiovascular disease later on.
"How that works will require a lot more work from us," Ferrucci says. "But clearly these people have found ways of behaving and thinking and interacting with the environment and other people that works for them."
I have no idea what my dad's fasting glucose level is, but I've got to think that still doing his own yardwork and playing duplicate bridge has got to play a role in his good health. That and the fact that when I ask him how he's doing he says "fantastic," even when I know that's a stretch.
My chat with Ferrucci has made my realize that I shouldn't count on lucky genes to give me a free pass. He envisions a day when the science on aging will have become so good that young men and women would get individualized prescriptions on reducing risk. But for now, I think it's time for me to hit "publish" and go out for a walk. That would be fantastic.