Age Gracefully and Healthfully
We really are what we eat. If you have reached the 40 mark first of all GOOD FOR YOU! But most likely you have begun to notice telltale signs of aging-less sharp vision, fatigue or some weight gain creeping up on you, yes? Well, it's time to reassess your eating habits. Eating more nutrient dense foods can delay and even reverse many symptoms of aging. Here are a few ideas of what you can do to help yourself and optimize your nutrition:
Fiber, Fiber, Fiber!
Be sure to eat three servings of vegetables, two pieces of fruit and a cup of whole grains everyday. Deep colored fruits and veggies contain the highest levels of antioxidants to protect you against age related blindness and reduce your risks for cancer. Tomatoes, carrots, dark green leafy vegetables, strawberries and blueberries are good examples. According to Cheryl Forber, RD and author of Stop the Clock! Cooking, antioxidants only stay in our bloodstream for about 6 hours so try to munch throughout the day on these delightful and healthy foods!
Be-have!
Vitamin B6 and B12 along with Folate work together reduce artery damaging homocysteine in the blood basically, helping to prevent a heart attack or stroke. Your best bites here include legumes, spinach, broccoli, wheat germ and orange juice for the folate. Meat, fish, poultry, beans, potatoes, tomato juice and bananas are very good sources of vitamin B6. All animal foods contain vitamin B12. Fortified cereals provide all the B vitamins.
Healthy FAT? Holy Mackerel!
YES!! Believe it or not your body needs some forms of fat in order to guard against blood clots, irregular heartbeats and lower the level of blood thickening triglycerides. Cold water fish such as mackerel, salmon, herring and sardines are your best bets here and only 2 servings per week is all you need. Flaxseeds and flaxseed oil in moderation is recommended to protect against certain cancers.
Jelly Belly
Consuming too many simple sugary foods such as white bread, colas and candy (such as my favorite, jelly beans) leads to not only high triglyceride levels but lots of unwanted pounds in the body's midsection which can predispose you to Type II diabetes. Eating tons of sugar can do as much damage as eating a high fat diet. Wholegrain carbohydrates are a must. They last longer in your body and keep your energy levels high.
The Ideal Anti-aging Meal
Try a piece of salmon, a large bowl of dark green leafy vegetables and some steamed broccoli. Whole grain couscous has three times the fiber of regular couscous and still cooks in the same amount of time. Bon Appetite!