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Stay Younger, Smarter, Healthier
Deborah Mitchell
What is the secret to looking and feeling younger?
Which foods can help improve my health and longevity?
How can I boost my energy and sharpen mymind?
What can I do today to enjoy a better life tomorrow?
If you'd like to add 10 good years—in 10 easy steps—then jump-start your life with thisrevitalizing program for your body, mind, and spirit…
- Sales Rank: #3405192 in eBooks
- Published on: 2012-09-25
- Released on: 2012-09-25
- Format: Kindle eBook
From the Back Cover
What is the secret to looking and feeling younger?
Which foods can help improve my health and longevity?
How can I boost my energy and sharpen mymind?
What can I do today to enjoy a better life tomorrow?
If you’d like to add 10 good years—in 10 easy steps—then jump-start your life with thisrevitalizing program for your body, mind, and spirit…
STAY YOUNGER, SMARTER, HEALTHIER
*Make age-defying food choices: reduce calories, improve health, and increase energy with easy-to-follow meal plans, recipes, supplements, anti-oxidants, and other life essentials.
*Reverse aging through exercise: increase strength, maintain bone health, reduce inflammation, improve circulation, boost immune system, remove toxins, manage diabetes, maintain healthy telomeres, and more.
*Keep your brain young: help prevent memory loss, enhance brain power, conquer depression, improve mood, and keep your brain vibrant and functioning to its fullest capacity.
*Take control of your health care:manage medical options, immunizations, vaccinations, screenings, blood pressure, osteoporosis, cholesterol, diabetes, thyroid, and more.
*Look and feel your very best: discover 10 stress-busting tips, detoxing plans, attitude adjusters, breathing techniques, and other age-defying secrets to a longer, healthier life!
[SEAL:]
Getting the facts about your health—and health care—has never been easier!
About the Author
Deborah Mitchell is a widely published health journalist. She is the author or coauthor of more than three dozen books on health topics, including seven books for St. Martin’s Press’s Healthy Home Library (The Family Guide to Vitamins, Herbs, and Supplements,52 Foods and Supplements for a Healthy Heart, 25 Medical Tests Your Doctor Should Tell You About, A Woman’s Guide to Vitamins, Herbs, and Supplements,The Complete Book of Nutritional Healing; How To Live Well with Early Alzheimer’s, and The Concise Encyclopedia of Women’s Sexual and Reproductive Health) as well as The Wonder of Probiotics (coauthored with John R.Taylor, N.D.), Foods That Combat Aging, Your Ideal Supplement Plan in Three Easy Steps, and What Your Doctor May Not Tell You About Back Pain (coauthored with Debra Weiner, M.D.).
Excerpt. © Reprinted by permission. All rights reserved.
STEP 1
Make Age-Defying Food Choices
Would you be willing to change your eating habits today, right now, if you knew the modifications you made could extend your life by ten healthy years or more? Okay, no one can guarantee you will live a longer, healthier life if you put down the doughnuts and French fries and go for the fresh fruit and baked potato with fresh herbs. But taking such a step is a terrific start, and one that is supported by lots of research. It’s hard to ignore the scores of scientific studies, Internet articles, TV shows, and newspaper reports about the health benefits of a balanced, nutritious diet, even though they do share media time and space with fast-food commercials and stories about people eating deep-fried butter sticks and chocolate bars at the state fair. But deep down, you know the former—and not the latter—is the road to a fuller, healthier life.
If you are serious about wanting to live a longer, more physically and mentally active life, then it is absolutely essential that you provide your body and mind with the best fuel possible. You are probably like most people: you have a pretty good idea of what you should be eating, but you could use some encouragement, tips, and guidelines that will make your dietary changes as delicious, convenient, and painless as possible.
You could go to a bookstore or library and peruse the nutrition or diet section. But the sheer volume of options is enough to send anyone running to the nearest fast-food restaurant. That’s why this chapter takes a no-nonsense approach and talks about choices that are sensible, doable, convenient, and backed by science.
The age-defying food suggestions in this chapter are ones you can follow for the rest of your life without feeling like you’re on a diet, because you won’t be: you’ll be living with an eating plan that revitalizes you every day. It will also be a program you construct for yourself from the recommendations, so the end result will be Your Plan. If you need to lose weight, then you can combine what you learn here with guidelines from Step 2. If excess weight is not a problem, then you get to skip to Step 3 once you have created your eating plan. Included is a discussion of the pros and cons of calorie restriction, tips on how to eat out sensibly, and some simple, age-defying recipes that you can prepare in ten minutes or less.
SUCCESSFUL AGE-DEFYING EATING PLANS
Of the thousands of eating plans, diet programs, and fad diets out there, only a few have any scientific evidence to back up their claims that they can help you challenge the aging process and the diseases and health conditions typically associated with getting older. I have chosen four approaches that are backed with clinical studies and research: the Okinawa diet, the Mediterranean diet, guidelines from the American Institute for Cancer Research (AICR), and the eating program by Dean Ornish, MD, president of Preventive Medicine Research Institute and author of Dr. Dean Ornish’s Program for Reversing Heart Disease. Although these age-challenging eating approaches come from different places around the world, they share common features, which will become evident as you read about them, and these common elements make it easy to use them as a basis to create your own personal eating program. Here are the features of the four eating styles.
• The Okinawa diet is based on the food habits of the Okinawan people, who are among the longest-living people in the world. Although lifestyle (including daily exercise), environmental factors, and genetics also play a part in their longevity, diet is a major factor. The diet consists primarily (about 72 percent) of vegetables (lots of dark green vegetables and sweet potatoes), fruits, and whole grains. Seaweed and soy make up about 14 percent, fish about 11 percent, and meat, poultry, and eggs just 3 percent. Green tea and water are the main beverages, and alcohol consumption is moderate (one drink for women, two for men daily). Dairy products are rarely eaten.
• The Mediterranean diet has been widely studied and noted for reducing the risk of overall and cardiovascular death and cancer and cancer death and lower incidences of Alzheimer’s disease and Parkinson’s disease. Similar to the Okinawa diet, it focuses on vegetables, fruits, and whole grains as the main portion of the diet, but it also includes beans, legumes, nuts, seeds, and olive oil as major items. Fish and seafood are recommended at least twice a week, while poultry, eggs, cheese, and yogurt are recommended in moderate amounts daily to weekly and meat and sweets less often.
• The American Institute for Cancer Research (AICR) advocates a primarily plant-based eating approach and has a program called the New American Plate, which encourages people to look at their plate and change the proportions of food as well as the portions. The goal is to create your plate so that it is composed of two-thirds or more vegetables, fruits, whole grains, and/or beans and one-third or less animal protein. The AICR’s expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, found that a primarily plant-based diet may reduce the risk of cancer and other chronic diseases and also help manage weight.
• The eating program proposed by Dean Ornish, MD, is based on a large amount of research indicating that diets high in saturated fat and cholesterol increase the risk of heart disease and that following his eating plan can reverse heart disease. The plan is based on eating 70 to 75 percent of calories as complex carbohydrates, 15 to 20 percent as protein, and 10 percent as fat (primarily polyunsaturated fat). You can indulge in vegetables, fruits, whole grains, and legumes in unlimited amounts, avoiding all meat and dairy products except egg whites, nonfat milk, and nonfat yogurt, strictly limiting plant foods high in fat (e.g., nuts, seeds, avocados, vegetable oils), and consuming salt, sugar, and alcohol in moderation.
Before you put together your own age-defying eating plan, here’s a quick explanation of the main components of these four eating approaches and why each is important as part of an age-defying plan.
WHAT YOUR BODY NEEDS
Antioxidants and Other Nutrients
Perhaps the most important feature shared by all of the four eating plans is the abundance of foods rich in phytonutrients (nutrients from plants) and antioxidants, including vitamins and minerals. Antioxidants are substances that attack and destroy free radicals, the oxygen molecules that play a key role in the aging process and in the onset of diseases associated with aging, such as heart disease, cancer, osteoporosis, and Alzheimer’s disease.
As you get older, your body becomes more susceptible to attack by free radicals, which results in oxidative stress, meaning you have too many free radicals that can damage your cells. To fight those free radicals, you need to maintain a high intake of antioxidants. Antioxidants can help slow aging at the cellular level by helping your cells avoid or minimize damage from free radicals and reduce the effects of aging.
Fruits and vegetables are excellent sources of antioxidants, and the fresher the better. You are encouraged to choose organic produce over conventionally grown, and frozen over canned. Because fruits, vegetables, and whole grains can range quite widely in their antioxidant power level, eat a big variety. (See the “Antioxidant Power Food List” below.)
Antioxidant Power Food List
The antioxidant values of foods are expressed in units called ORACs (Oxygen Radical Absorbance Capacities), which were developed by the National Institute on Aging. The values are based on a 100-gram (3.5-oz.) sample, and the higher the value, the stronger the antioxidant capabilities of the food. However, it is important to remember that the ORAC value is just one measure of a food’s value for your health. Foods contain vitamins and minerals besides antioxidants, as well as carbs, protein, and fiber.
Spices are generally exceedingly high in ORAC value. I have only included a few spices, because chances are slim you will consume 3.5 ounces of spices as part of a meal. However, because spices have very potent antioxidant powers, it is a great idea to include them in your eating plan to not only liven up your food but also give a real boost to your fight against free radicals and aging.
Dried oregano: 175,295 (8,347/tsp)
Ground cinnamon: 131,420 (6,260/tsp)
Ground turmeric: 127,068 (6,053/tsp)
Acai berries: 102,700
Unsweetened baking chocolate: 49,944
Black raspberries: 19,220
Pecans: 17,940
Elderberries: 14,697
English walnuts: 13,541
Golden raisins: 10,450
Hazelnuts: 9,645
Blueberries (wild): 9,621
Cranberries: 9,090
Prunes, uncooked: 8,059
Lentils, raw: 7,282
Plums: 6,100
Pomegranates: 4,479
Almonds: 4,454
Strawberries: 4,302
Apple, Granny Smith with skin: 4,275
Cabbage, red boiled: 3,145
Lettuce, red leaf raw: 2,426
Oats, instant dry: 2,308
Black beans, boiled: 2,249
Oat bran: 2,183
Broccoli, boiled: 2,160
Bread, multigrain/whole grain: 1,421
Green tea, brewed: 1,253
And at the lowest end:
Tomatoes: 387
Eggplant, boiled: 245
Zucchini: 180
Watermelon: 142
Cucumber, peeled: 140
Foods That Fight Inflammation
An effective antiaging eating plan includes not only lots of antioxidants but a good amount of anti-inflammatory foods as well. Conveniently, many foods that are high in antioxidants also fight inflammation, especially fruits and vegetables, as well as cold-water fish, which are an excellent source of the healthy fat called omega-3 fatty acids. (See “Fats.”)
Inflammation speeds up the aging process and is also a contributing factor in heart disease, autoimmune disorders, cancer, and other serious conditions associate...
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