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 FOOD
& NUTRITION |
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Are you "digging
your grave with your teeth" through careless eating? Browse
our food and nutrition tips for inspiration. Try to make one
change for the better each week!
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| Eat Your Antioxidants |
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Antioxidants, special substances that are found in foods ranging from cinnamon and cloves to blueberries and artichokes, have the ability to scavenge free radicals, compounds whose unstable chemical nature accelerates the effect of aging on our cells. Until these excess free radicals are quenched by antioxidant molecules, cellular damage accumulates. This contributes to an array of degenerative diseases, including atherosclerosis, Alzheimer's and cancer. Research shows that certain types of beans are among the best sources of antioxidants, while blueberries and other berries follow close behind. Source: Forbes.com
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| Reach for the Olive
Oil, Not the Butter or Margarine |
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 Butter and margarine both have aging effects—by
increasing the risk of heart disease, stroke, memory loss, wrinkling
of your skin, and a decrease in orgasm quality. Olive oil has much
healthier fats and is the best choice. Keep olive oil in the
refrigerator so the fats stay stable and it doesn't go rancid.
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| Caloric Restriction and
Longevity |
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Research is showing that the fewer calories you consume, the better
your health and longevity. Caloric restriction can help avoid
or delay the major diseases that kill, such as heart, stroke, diabetes,
and cancer. Other benefits include a stronger immune
system, increased fitness, and a greater appreciation of food.
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| 10 "Super Foods" You
Should be Eating |
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 1) Apples - tons of antioxidants and fiber
2) Avocados - healthy monounsaturated fatty acids,
which appear to lower LDL (bad) cholesterol levels, and raise HDL
(good) cholesterol levels, along with fiber, potassium, magnesium,
folate and antioxidants. Avocado also helps the body absorb more
nutrients from other foods.
3) Beans - B vitamins, potassium, fiber to lower
cholesterol
4) Blueberries - antioxidants, fiber, folic acid
and vitamins C and E.
5) Dark Chocolate - flavanoids help lower blood
pressure and keep arteries clear. Choose brands with higher levels
of cocoa solids.
6) Kiwis - loaded with vitamin C and potassium
7) Oats - fiber to lower cholesterol and stabilize
blood sugar. Oats also contain protein, potassium, magnesium and
other minerals.
8) Spinach - packed with lutein, coenzyme Q, B
vitamins, C and E and has almost zero calories.
9) Walnuts - omega-3 fatty acids which fight
heart disease.
10) Yogurt -
Live cultures in yogurt fight bad bacteria, aid digestion, help metabolize food
and tune up your system. It's also is a good source
of calcium and protein.
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| Proper Hydration |
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 Water is crucial for our organs to function properly, and proper
hydration can minimize chronic pain such as rheumatoid arthritis,
lower back pain, migraines, and colitis. Drinking plenty of water
could help to lower the risk of heart disease, lower cholesterol
and fight high blood pressure. Make sure that your urine is not dark
by drinking 6-8 glasses of water a day. You need it to process the
food you eat. Don't forget to drink some water first thing in the
morning to make up for loss of fluids during the night.
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| Take Vitamin D |
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A simple course of vitamin D could help you live longer, say researchers. Trials involving 57,000 people found that those who took supplements regularly were less likely to die over the six-year period. Scientists have already shown that a deficiency of vitamin D may be to blame for 600,000 cancer cases each year. Other studies have linked low levels of the vitamin with heart disease and diabetes. Source: The Daily Mail (UK)
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| Why Use a 9 inch Dinner Plate? |
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Portion control can be difficult, however if you begin with a 9
inch dinner plate rather than the usual 12 inch, you'll have a headstart
on eating less. You won't feel cheated with a smaller plate because
it will be full of food.
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| Fiery Foods
Fight Cancer |
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 Capsaicin, the hot compound in chiles, fights cancer by preventing
carcinogens from binding to DNA, where they trigger processes that
cause lung and other cancers. Eating chiles can help
to reduce the risk of certain types of cancer, so include them as
part of your dietary intake on a regular basis.
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| Avoiding Sugars |
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The average person consumes over 100 pounds of sugar each year.
Unfortunately, some sugars are well-hidden in foods. Read food labels
and look for these types of sugars: dextrose, maltose, granulated
sugar, sorbitol, lactose, corn syrup, mannitol, honey, sucrose, maple
sugar, molasses, xylitol, levulose, glucose, milk sugar, invert sugar,
fructose, turbinado, high fructose corn syrup (HFCS), maltitol.
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| 5 a Day of Fruits and Veggies |
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5 Servings of Fruits and Vegetables - This one is two-fold: Not only will the addition of more fruits and vegetables provide you with several important vitamins and minerals, it should also keep you fuller between meals, thus reducing your Dorito habit. Source: Fitbuff.com
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| Green Tea |
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 Green
Tea helps protect the liver and fight cancer, has been shown to reduce
cholesterol levels, fight tooth decay, and aid in weight loss. Drink
two or more cups of green tea daily.
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| Supplements |
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The best way to give your body the nutrients it needs is to eat
a varied diet with plenty of fruits and vegetables. If you can't
get all your nutrients from food, then consider supplementing with
multivitamins and minerals; vitamins C and E; selenium; calcium,
magnesium and zinc in a combination pill; and two to three fish oil
capsules a day.
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| Cooking Classes |
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Most towns have restaurants, kitchen stores or other businesses
offering cooking classes. Whether your interest is healthier, low
fat recipes, vegetarian, or even antiaging foods, chances are there
is a fun class for you to take. Get out, meet some new people and
learn some new, healthy recipes.
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| Try the 3 Day Face Lift
Diet |
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BREAKFAST-
3 egg omelet and/or 4-6 oz. grilled salmon
½ cup cooked oatmeal
(not instant)
2 inch wedge of cantaloupe or 1/3 cup fresh berries
(No Juice, No
Coffee or Toast)
8-12 oz. spring water
LUNCH-
4 - 6 oz. grilled salmon
2 cups green salad made with romaine lettuce
garnish or other dark leafy greens
Dressing: extra virgin olive oil and fresh squeezed lemon to taste
1
kiwi fruit or cantaloupe and berries as above
8 - 12 oz. spring water
SNACK-
1 apple
2 oz. slice of turkey breast or 6 oz. plain yogurt
Small handful of
hazelnuts, walnuts or almonds
DINNER-
4-6 oz. fresh grilled salmon
Green salad (as described above)
½ cup steamed veggies
(Especially asparagus, broccoli, spinach, etc. NO root vegetables,
such as potatoes, carrots, beets, parsnips, etc)
Cantaloupe and berries
8 –12 oz. spring water
BEFORE BEDTIME SNACK-
1 pear or apple
2 oz. sliced chicken or turkey breast or 6 oz. plain
yogurt
Small handful of hazelnuts, walnuts or almonds
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| Take a Coffee Break |
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Coffee drinkers were recently
found to be at  lower risk of developing type 2 diabetes, dying from
liver disease, and even developing gallstones. Just keep it to 3
cups per day or less--other research shows that those who drink
6 cups per day have a higher risk for heart disease.
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| Prunes - a Nutritious
Food |
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 Some claim that prunes, packed with antioxidants, fiber and nutrition,
may be the single most nutritious food available. They are rich in
beta-carotene and are a good source of B vitamins, iron,
and potassium. Prunes have gotten a "bum rap" and really are just
sweet, delicious, dried plums.
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| Avoiding Refined and
Processed Foods |
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Processed foods like white flour and sugar need relatively
no digestion time and are absorbed rapidly into your system.
Thus, your blood and cells get flooded with glucose and often the bodies
stores the glucose as fat. Stick with whole foods that are nutritious
and wholesome.
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| Fiber |
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Diets high in fiber are associated with a reduced risk of certain
cancers, diabetes, digestive disorders, and heart disease. It can
help reduce blood cholesterol levels and to maintain desirable weight.
Switch to a high fiber cereal for breakfast, or eat a salad daily.
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| Foods that Cause Wrinkles |
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Sugar, full fat milk, red meat, potatoes, margarine, butter, sodas,
pastries and other junk cause wrinkles. Studies have found fewer wrinkles
in individuals who consumed vegetables, olive oil, fish, legumes,
eggs, yogurt, nuts, olives, cherries, melons, dried fruits, prunes,
apples, pears, multi-grained bread, jam, tea, and water.
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| Some Fats are Good For You |
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 You'll look and feel better if you eat the right kind of fat – specifically
nuts. Peanuts, walnuts, and almonds are best. They slowly release
their good fat, giving you more endurance for the day's demands.
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| No More Soda |
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 One can of soda has about 10 teaspoons of sugar, 150 calories,
30 to 55 mg of caffeine, and is loaded with artificial food colors
and sulphites. Studies have linked soda to osteoporosis, obesity,
tooth decay and heart disease. A cultivated preference for the taste
of soda will reduce the free urge to drink water, which your body
needs.
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| Don't "Dig Your Grave With Your Teeth" |
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 We've all heard the saying, "You are what you eat" but I think
this saying about digging your own grave with your teeth hits home
a little harder. We have total control over what goes into our mouths
and bodies, yet often we give it little or no thought. Start really
thinking about every forkfull entering your mouth and keep a food
diary for one week.
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| No Whites! |
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Avoid white bread, white sugar, white flour, white potatoes, quick
oatmeal, and white rice. Whole wheat pasta and breads and brown rice
are much healthier choices.
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| Don't Skip Breakfast |
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Here are some quick, easy, healthy breakfast ideas:
—Cold
cereal with a sliced banana and yogurt.
—A bran muffin and yogurt with berries.
—Whole-wheat toast with peanut butter and a glass of milk.
—A slice of pizza and orange juice.
—Oatmeal with raisins and shredded cheese.
—A whole-wheat waffle topped with fruit and yogurt.
One-third of your day's calories should be consumed at breakfast.
Try to include whole grains, protein and a fruit or vegetable.
A bit of healthful fat (peanut butter, nuts, seeds, lox) will help
you feel full longer. Try to stick with whole foods instead of
processed breakfast bars, even if the bar has added vitamins.
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| Veggies Offer a Fountain of Youth |
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 A diet rich in fruits, vegetables and unsaturated fats may ward
off wrinkles by boosting the skin's natural defenses against sun
damage. An international study of eating patterns and skin aging,
showed that dark- and fair-skinned people who ate plenty
of wholesome foods, but passed on sugary confections, were less prone
to wrinkling.
Some of the skin-smoothing foods included:
—green leafy vegetables
—beans
—olive oil
—nuts
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| Quick Face Fix Before a Big Night
Out |
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Nicholas
V. Perricone, M.D., a professor of dermatology at the Yale University
School of Medicine and author of "The Wrinkle Cure",
has this advice: "Fish, fish, and more fish." His suggested
menu for the 48 hours before the special event features freshly
broiled salmon, and also includes fresh fruit salad, an egg white
omelet, a mixed vegetable medley, a salad of leafy greens, and
fresh melon for dessert.
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| Load Up on Antioxidants |
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The evidence is "incontrovertible" and bears repeating,
says Dr. Jeffrey Blumberg of Tufts University. Free radicals contribute
to the onset of age-related diseases and antioxidants "neutralize" free
radicals. Everyone should "take a combination of antioxidants" through
diet and supplementation, he asserts. Blumberg advises eating dark-colored
vegetables like tomatoes, carrots, squash, and spinach for carotenoids
and blue and purple berries for flavonoids. Because foods contain
many classes of antioxidants that work synergistically, they are
the superior source of antioxidants, says Blumberg. But because we
don't always eat as we should, Blumberg advocates taking daily supplements
of the "classic" antioxidants: 200-250 mg of vitamin C;
100-400 IU of vitamin E; and a mixed carotenoid supplement of 6-10
mg. "I always tell people that taking antioxidants is 'like
driving with a seatbelt,'" says Blumberg. They can protect you're
life, but they are not "a license to drive recklessly."
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| Drink to Your Health |
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Consuming one or two alcoholic drinks each day could help reduce the risk of developing type 2 diabetes, dementia and heart disease. Just remember to keep it in the moderate range - 1 to 14 glasses of wine or beer per week.
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