The key to a long healthy life lies in a healthy body and one of the best ways to have a healthy body is to pay attention to the food you consume.  It is, after all, the fuel that keeps the body running.  By ensuring you are getting the right quantity of the daily recommended vitamins and minerals, you are maintaining your body at its highest standard.   In this article you will find some useful tips for eating healthy in your senior years.

So many changes to your body happen in mid-life and beyond.  Sometimes you notice a bit more body around the middle and sometimes you find yourself losing weight, whether or not you have consciously changed your diet.  Your metabolism slows down as you age and sometimes a loss of appetite causes you to eat less without even realizing it. 

By paying attention to the food you consume, you can reduce your risk of diseases such as cancer, cardiovascular disease, diabetes and more.  You still need to get ample vitamins and minerals, but as a senior it is essential to eat enough protein (to preserve muscle mass), B12 (to support brain and nerve functions) and fiber (for stomach and intestinal health).  

There are three essential nutrients:  proteins, fats and carbohydrates.  Understanding the role each plays in a healthy diet is the best way to start. 

Proteins:  Critical for growth, repair and maintenance of muscle, bones, skin, hair and organs.  Proteins are essential for life. 

Carbohydrates:  Critical for energy to your body and brain, helping them to function at their optimum capacity. 

Fats:  These provide energy, aid in energy storage, protect organs, aid hormone production and keep your body warm.  

To simplify your meal planning, a suggestion is 1/3 of your plate should be low-fat protein (about the size of your palm) and the other 2/3 of your plate should be non-starchy vegetables.  A serving of fruit for dessert will round out a healthy meal and give the extra punch of fiber, vitamin C and folates. 

Fresh food and food from plant sources contains more beneficial nutrients than processed food.  Of course, everyone’s dietary needs are different and you should consult your physician or nutritionist for suggestions if you have certain restrictions or needs.  

If you live alone, there might be times when you don’t have time or don’t feel inclined to cook a regular meal.  Fear not, it’s OK to grab a quick snack that is still good for you rather than consuming empty calories.  Here are a few choices for those times:

• A piece of fresh fruit combined with some yogurt and a mix of seeds and nuts

• Hard boiled eggs

• A tuna sandwich – make it healthier by serving it on a lettuce leaf ‘wrap’

• A bowl of cereal (preferably non-sugared)

• Some fresh vegetables sliced into bite sized portions with peanut butter, salsa or ranch dip

• A handful of almonds

• A chunk of cheese 

Cooking at home affords you the opportunity to make meals seasoned the way you like them with quality ingredients and served in the portions you want.  You can also make extra servings and freeze some for the next time you don’t feel like cooking. 

Sometimes, however, it’s just more convenient to go out to eat.  Fortunately, many restaurants have healthy choices on their menu that cater to those who want alternatives to burgers and fries. 

But no matter where you eat your meals, make healthy choices based on your age group.  For example, seniors should ensure they consume: 

1. Eggs – full of zinc, B12 and protein to help you feel fuller for longer

2. Seafood – particularly fish that is high in Omega 3 to aid in concentration and ward off dementia

3. Low-fat dairy – necessary for calcium to strengthen bones

4. Water – it’s imperative to stay hydrated to keep your kidneys functioning, lubricate your joints and help keep blood pumping through your heart.  Drink 6-8 glasses of water each day and add some water-based fruits such as watermelon in season. 

Still craving ‘junk food’?  Here are a few healthy substitutions for snacks that you love:

• Veggie fries instead of French fries – Carrots, zucchini and sweet potatoes make great fries when baked in the oven.

• Yogurt pops instead of ice cream – Mix with your favourite fruit and freeze them for a guilt-free snack.

• Dark chocolate instead of milk chocolate – Dip strawberries or bananas in some melted dark chocolate instead of having that processed candy bar. 

If you are one of those lucky people that have been able to eat anything and everything without gaining an ounce or feeling ill-effects, that may change as you age.  You’ll find it’s more important than ever to adhere to a healthier diet.  Not saying that you can’t take a ‘detour’ once in a while, but just be mindful of how many of those you take.

Wooden pallets have been traditionally used for shipping for many years.  This article looks at the many eco-friendly uses and recycling techniques which makes wooden pallets the best choice for shipping. 

Why Wooden Pallets Stand Out 

According to some reports, roughly 93% of all pallets are made of wood.  The type of wood used reflects the weight and size of the product being shipped.  Pine and oak are the most popular due to their availability and the balance of strength and cost. 

Wooden pallets also have the distinction of being the only product in distribution packaging material that has been awarded a UL certified EPD (Environmental Product Declaration) in the USA.  This award reflects the sustainable impact of wooden pallets.  Info about this award can be found here. 

Unlike pallets made from other materials, wooden pallets stand out because they are:

· Repairable

· Reusable

· Recyclable

· Biodegradable

The Eco-Friendly Benefits of Wooden Pallets 

There are many reasons why wooden pallets have been used for years.  One of the more recent benefits is sustainability.  Sustainability is the buzz-word of today, and by showing your company’s commitment to sustainability, you are reinforcing your reputation among your peers and, more importantly, your customers and clients.  Here are a few of the ways that wooden pallets have shown themselves to be environmentally friendly: 

1. Biodegradable – When a wooden pallet reaches the end of its useful life and can no longer be repaired or restored, it can be composted with minimal energy usage, air pollution or impact on landfills. 

2. Renewable - Unlike some other materials, wood can be replenished, ensuring plantations are maintained, or even expanded, through responsible logging practices.  Pallets are often manufactured from the offcuts (or leftover wood) from other projects.

3. Energy efficient production – When compared to other materials used, wood uses very little energy in the production of pallets and therefore leaves a very small carbon footprint.  For example, plastic pallets are manufactured from petroleum products which, when extracted from the earth, are harmful to the air, water and land.  Wooden pallets are made from renewable trees.

4. Reduce the need for plastic – By using pallets earmarked for the tip, you can decrease the need for plastic. 

Eco-Friendly Uses of Wooden Pallets 

Wooden pallets have evolved from being merely a transport tool to being a desired commodity for the eco-friendly business owner.  Here are some ways that untreated recycled pallets are providing cost-effective solutions in modern offices: 

Storage:  Wooden pallets are being transformed into modern, sustainable and cost-effective storage units.  Customize them to fit into any available space in your warehouse or back room.    

Store front:  Create displays using wooden pallets as eye-catching shelving for your products.  Pallets can also be used in landscaping.  Build raised gardens in the front of your building for easy maintenance and appeal.  Or be creative and turn the pallets into vertical gardens. 

Office furniture:  Repurpose those unused pallets into tables, chairs and even desks.  This not only lends a modern feeling to your office, but saves money, too.  With a little creativity you can make your office décor unique. 

Packaging:  Wooden pallets can be used to make customized packaging for your product.  

Event staging:  Pallets can be used inside or outside to furnish tables and chairs for your next office event.  Be creative while showing your commitment to sustainability. 

The Benefits of Recycling Wooden Pallets 

Pollution, deforestation and climate change are daily headlines causing businesses to focus more on becoming environmentally friendly.  This is due in part to legislation but also for the reputation of being a sustainable industry leader.  Recycling wooden pallets is a large part of this movement and is beneficial in the following ways: 

1. Reduces waste – by recycling used pallets, you are reducing landfill.  Pallets can take years to decompose, so it is beneficial to everyone to recycle them into something useful.

2. Minimizes pollution – some pallets have been treated with chemicals which are harmful to the environment if the pallet is left to decompose.  So, recycling prevents this from happening.

3. Creates jobs – new jobs are on offer in the recycling industry.  Pallets must be sorted, disassembled and processed.  This requires man-hours and therefore new jobs are created, often in depressed financial towns.

4. Promotes sustainability – when you achieve the label of ‘eco-friendly’, you not only attract the attention of like-minded businesses, but also individuals, and both of them add to your bottom line:  your profits.

5. Reduces your environmental footprint - adopting eco-friendly uses of wooden pallets is one way your company can help the planet and improve your environmental credentials.

6. Decreases the need for plastic – each pallet that is re-purposed into something else takes the place of plastic, and that’s a very good reason. 

Eco-friendly recycling has numerous benefits for business such as creating jobs, minimizing pollution and conserving resources. 

If everyone takes a more considered approach in their pallet choice and re-use then our supply chains can become truly sustainable over time.

Evidence is vital in any court case, as it can help to influence a jury towards a decision. It can be used to support an argument, counter an opponent’s argument, or provide proof for otherwise unverified statements. 

The following are 13 important types of evidence, and examples of how each can influence legal proceedings. 

13 types of evidence found in legal proceedings 

Evidence can be in several forms. These include direct evidence (a fact not requiring reason to support it), indirect evidence (a fact that is proved with the help of other supporting facts), judicial evidence (official evidence received by the court) and non-judicial evidence (evidence obtained outside judicial proceedings). 

As well as these forms of evidence, here are 13 common types of evidence likely to be encountered in a courtroom: 

Admissible evidence

This is evidence that a judge will allow to be presented in court. It must be factual, pertaining to the current case and not stemming from bias.  For the evidence to be admissible, it must be pre-approved by the judge. 

Character evidence

This is evidence that is used to show the accused in a particular light.  This can be either positive or negative.  Types of character evidence can include testimonial evidence (as mentioned previously) either in person or in the form of a sworn affidavit, but it could be inconclusive.

Example:  A work colleague can attest to the defendant’s good character at work without knowing his behaviour at home. 

Circumstantial evidence

Circumstantial evidence can be described as evidence that, while not directly connecting a defendant to a crime, presents contextual evidence that implies a connection exists (i.e. a witness placing an accused in the vicinity of a crime scene).

Corroborating/supporting evidence

This is additional evidence provided to a judge or jury that substantiates what has already been presented.  It can include medical records, sworn affidavits, and other forms of supporting information.  

Demonstrative evidence

Here the legal team presents items of evidence to a judge or jury using visual aids to help them better understand the connection between the defendant and the crime.  These can include charts, documents and physical objects.

Example:  The prosecution presents a bloodied shirt owned by the defendant as Exhibit A. 

Digital Evidence

This is evidence obtained from any electronic source. This can include text messages, emails, data files and social media posts.  Digital evidence is fast replacing documentary evidence due to technological advances.

Example: Car thieves documenting their exploits on social media can be used as evidence in the courtroom. 

Documentary Evidence

As opposed to oral evidence, which is testimony provided under oath, documentary evidence is any form of written evidence that is submitted to the court, including letters, wills, sworn affidavits, contracts and financial documents. 

Expert evidence

This is evidence presented by an expert in a particular field related to the crime.  It can be a doctor, forensic specialist or anyone who has extensive knowledge in a particular area of expertise.  This evidence must be  presented in court and under oath, and such experts can be cross-examined by the opposing counsel.

Example:  A medical expert can attest to the probable cause of an injury based on the size and shape of a wound. 

Forensic evidence

Forensic evidence is important evidence that can convict or exonerate a defendant. It is scientific evidence based on fact and presented by experts.  Forensic evidence can include indisputable evidence such as DNA, fingerprints and  ballistics reports. 

Hearsay evidence

This is evidence that has been provided outside the courtroom to someone involved in the trial.  While often inadmissible, a judge may allow hearsay evidence in certain circumstances (i.e. deathbed confessions or evidence that is detrimental to the witness). 

Physical evidence

This is material evidence with a direct connection to the accused. It can include individual evidence (DNA, fingerprints, etc) or class evidence (i.e. blood type, weapon manufacturer, etc). 

Tendency evidence

Tendency evidence aims to prove that an accused has a ‘tendency’ to behave in a certain way based on other previous documented cases of similar behaviour.  This evidence is only admissible if notice of its inclusion is given and it is considered likely to have significant bearing on this case.

Example:  Because a defendant was previously charged with assault, it is inferred he has a tendency to be aggressive. 

Testimonial evidence

This is evidence obtained by questioning a witness under oath. Such witnesses can be questioned by the opposing team which is known as cross examination.  Testimonial evidence may be tainted by witnesses due to poor memory, inability to understand the question, or even outright deception.

Example:  A witness testifies in a defendant’s favour because he is known to the defendant and fears reprisals at a later date. 

The purpose of evidence

The aim of evidence is to establish truth. So, no matter what type of evidence is presented, be it physical, testimonial, documentary or any other, its primary purpose is to establish whether the accused is guilty or innocent of the crime. In addition, as the premise our legal system is built on is that everyone is innocent until proven guilty, the evidence must be sufficient to prove the case beyond reasonable doubt in criminal offence-based cases.