Top Ten Superfoods for Anti-Aging

It is true that you are what you eat and the foods on this Top Ten List are considered to be superfoods that are rich in nutrients, low in fat and have factors that contribute to cell repair and renewal.  Of course, when considering consuming any of these recommended foods it is a good idea to only chose those that fit in with your individualized Healthy & Active Metabolism Program.

1. Blueberries

Blueberries on the branch.

Blueberries contain a significant amount of vitamin K, manganese, vitamin C, and fiber. They also have omega-3 fatty acids. They can help your eyes and can heal ulcers. The antioxidants found in blueberries not only combat aging and stress factors in the body, but also reduce the risk of degenerative diseases and cancers.

One cup of blueberries has only 85 calories, and less than one gram of good fat. The fiber they contain improves bowel function and helps eliminate bowel residue. The phytochemicals they contain aid in weight loss and reduce inflammation.

Blueberries can be eaten raw, blended into smoothies, sprinkled on oatmeal or baked into muffins.

2.   Brazil Nuts

Brazil nuts contain selenium that aids in the production glutathione.  This anti-aging substance repairs all cell damage and slows down all aging processes in the body.  They are also high in protein which helps repair the connectivity of skin tissue cells and grow hair.

Just eating two nuts a day can help halt the process of aging. Add brazil nuts to any baking that you do.  Soaking the brazil nuts in water overnight helps make their nutrition more readily bioavailabe to the body.

3.  Green Tea

Green tea is one of the most powerful anti-aging foods known to man. Green tea contains the phytonutrients myricetin, epigallocatechin gallate (EGCG), and quercetin . They are the phytonutrients that work together in order to help your body burn fat by increasing its metabolism. These nutrients can also fight against the development of tumors and cancers.

The only thing to be careful about when drinking green tea is that it can prevent iron from being absorbed into your bloodstream. The best way to prevent this odd side-effect and ensure you are getting all the nutrients you need from you food is to drink green tea between meals as a pick-me-up or add a little lemon to it.

4.  Pomegranate

Pomegranates are a rich source of a strong antioxidant class known as punicalagins. Punicalagins breakdown into ellagic acid, the potent anti-oxidant found in raspberries, cranberries, and strawberries that also has strong antioxidant activity. The juice and seeds of this exotic tropical fruit are powerful enough to have a strong anti-inflammatory effect.

Pomegranate fruit is also high in vitamin C. One pomegranate provides about 40% of the daily requirement of this vitamin.. Minerals included in pomegranates include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper manganese, selenium and fluoride.

Pomegranate juice, without sugar, is a good substitute for eating the juicy seeds, which can be a time consuming process.

5.  Red Lentils

Red lentils are loaded with fiber and protein. Dietary fiber is found in foods that come from plant sources. It is important to get enough soluble and insoluble fiber each day, so you can have a healthy digestive system. Soluble fibers act as sponges and dissolve in water. They are broken down in the colon and help sweep intestinal debris away.

Diets that are high in fiber have been shown to help people lower their cholesterol and regulate their blood sugar levels.

Lentils are best cooked as a curry, sauce or a stew with other healthy vegetables and plenty of turmeric, which is also another anti-aging substance.

6.  Tomatoes

Lycopene, the pigment that makes tomatoes red, reduces their risk for cardiovascular disease, cancer and blindness. Lycopene is best absorbed through tomatoes that are cooked so it is a good idea to eat them stewed or as a sauce. 

Salsa is also a profoundly anti-aging food because the red peppers also add substantial amounts of disease-fighting Vitamin C to the mix of tomatoes. Onions and garlics add selenium, zinc and other important minerals to the food as well.

6. Squash

Bright orange squash is loaded with beta-carotene, which in turn converts to vitamin A in the body. This reduces the risks of cancers, cardiovascular disease and osteoporosis.  The lutein and lycopene found in produce also help protect the skin from sun damage and reduce wrinkling.

Squash is easily baked in the oven. It can be mashed like a potato and served cold and cubed in a salad.

7.  Broccoli

Broccoli and broccoli sprouts contain sulorphane which increases the production enzymes that help clar toxins from the body. The younger the broccoli is, the more of this anti-aging substance it contains. Broccoli also contains a substantial amount of calcium that is good for teeth, bones, skin and hair.

Broccoli is most nutritious if it is served raw and the broccoli sprouts are delicious served in a sandwich. If sprouts are eaten when they are about three days old they offer up about fifty times the protection of the mature stalks.

8.  Kale

Kale, and other leafy greens like Swiss chard are chock full of antioxidants including the carotenoids lutein and zeaxanthin. This antioxicant combination decreases the risk of macular-related vision degeneration and protects them from sun-induced damage.  Kale also promotes youthfulness by improving your cardiovascular health, boosting your immune system, fight cancer through hormone moderation, regulating blood sugar levels, and aiding in digestion.

Slightly steaming kale or braising makes it easier for the body to assimilate the healing carotenoids.

9.  Red Kidney Beans

Red kidney beans are one of the most nutritious of anti-aging foods.  They contain high levels of LDL cholesterol, which lowers the “bad cholesterol” that can cause heart disease.  Beans also contain anthocyanins and quercetins that fight free radical damage in the body.

Beans are of the most benefit if they are served in a salad or as part of a bean salad with red onions and apple cider vinegar.  Beans are also delicious and healthy served as part of a tomato stew.

10.  Acai Berry

The healing constituents of Acai are vitamins A, C, E, omega fatty acids, protein, iron, and fiber. Every 100 grams of Acai contains 1000 IU of Vitamin A as well as the minerals potassium, calcium, magnesium, copper and zinc.

Acai has ten times the antioxidant power of red grapes and twice that of blueberries. The free radical cancer fighter that is especially prominent in these berries is anthocyanin.

Another surprising nutritional fact about Acai is that it contains more protein than an egg as well as Omega 3, 6 and 9 fatty acids. It is a whole food.

You can find Acai juice quite easily in most grocery stores but be sure to check labels to make sure it is not “cut” too heavily with other juices such as grape or apple.

The most common Acai product available is the frozen pulp but once again be sure to read labels to make sure that there is no sugar added.  Acai should be the first ingredient on the label and not sugar or some other kind of fruit or additive.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Healthy Raw Breakfast Recipes

One of the best ways to stay healthy is to eat raw and eat organic. When you eat raw it means that you are not cooking the food in any way.  The meal that becomes one of the biggest challenges for people trying to eat raw is breakfast.

The following recipes are all breakfast recipes that are not boiled, broiled, roasted or microwaved in any way.  They offer a super healthy complete breakfast.

As is true with any of the recipes offered on this Healthy & Active Blog you should be very careful not to take part in recipes that are not on your recommended list of foods that optimize your health and also be aware that these particular breakfast recipes do contain nuts.

Collard Green Wraps

Serves 4

Wrap:

Organic collard greens

Filling:

½ cup walnuts, soaked

½ cup almonds, soaked

½ cup sunflower seeds, soaked

2 sticks organic celery, chopped

2 small organic tomatoes, chopped

1/2 cup of water

1 tablespoon olive oil

3 tablespoons lemon juice

salt

cracked black pepper

scallion

Process everything but the wrap and scallion in a food processor. Scoop the nutty filling inside each collard green and top with chopped tomatoes. 

Use the scallion to fasten the collard green by wrapping it around the wrap so it ties like a package.

Calories: 172g Fat: 30g Cholesterol: 0g Sodium: 8g  Carb: 10g  Dietary Fiber: 3g   Sugars: 1g  Protein: 8g

Raisin Cinnamon Chia Porridge                    

Organic Chia Seeds

Serves 2

2/3 cup chia seeds

2 cups unsweetened almond milk

1 teaspoon ground cinnamon

½ teaspoon pure vanilla extract

¼ cup raisins

dash of maple syrup

Combine chia seeds, almond milk, cinnamon and vanilla in a glass bowl and stir well. Cover and shake.  Refrigerate overnight.

Stir well before ladling pudding into a bowl. Top it with raisins, a dash of cinnamon and a splash of maple syrup.

Calories: 464g   Fat: 15g  Cholesterol: 0g Sodium: 11g Carb: 32  Dietary Fiber: 19  Sugars: 43 Protein:  9g

Walnut Cashew Breakfast Wrap

Makes 2 wraps.

Walnut Filling:

1 cup raw walnuts

1 teaspoon ground cumin

1 teaspoon chili powder

1 teaspoon freshly ground coriander

1 teaspoon Braggs Liquid Aminos

Cashew filling:

1 cup fresh lemon juice

1/4 cup red bell pepper, diced

3 organic garlic cloves, minced

1 cup raw cashews

Vegetables:

Shredded romaine lettuce

2 organic tomatoes, chopped

Olives, diced

4 large romaine leaves to use as wraps

In a small mixing bowl combine all of the ingredients for the walnut filling and mix well.

In a food processor, blend cashew cheese ingredients until smooth.

Lay out large romaine leaves on plates. Spread on the cashew mixture and then layer on the walnut mix, salsa and vegetables.  Roll up and secure.

Calories:  955 Fat:  86g  Cholesterol: 0g Sodium: 14mg  Carb: 12g  Dietary Fiber: 12g   Sugars: 11g  Protein: 37g

How to Calculate Your Body Mass Index

The Body Mass Index or BMI as it is known in it short form is a calculation that estimates whether or not you are at a healthy weight.  This is important as being overweight puts a strain on your heart and can lead to health problems like high blood pressure, high cholesterol, stroke, varicose veins, sleep apnea, heart disease and Type 2 diabetes.

How Does It Work?

Your BMI estimates how much you should weigh, based on your height. Here are the steps that are used to  calculate this formula:

• Multiply your weight in pounds by 703.
• Divide that answer by your height in inches.
• Divide that answer by your height in inches again.
• For example, a woman who weighs 270 pounds and is 68 inches tall has a BMI of 41.0.

The BMI is a set of standards known as the Body Mass Index Categories. The standards are stated as below.

BMI CATEGORY 

• Below 18.5    Underweight
• 18.5 - 24.9     Healthy
• 25.0 - 29.9     Overweight
• 30.0 - 39.9     Obese
• Over 40          Morbidly obese

Most experts conclude that a BMI greater than 30 (obesity) is unhealthy. The greater it is the more likely you are to develop a health production.

BMI may become important when it comes time to apply for health insurance. You can be denied health insurance if you have a BMI over 30.

Results or Effects

Calculating your BMI is usually an accurate way to determine whether or not you can lose weight. This is true unless you are very old, a child or a body builder.

The reason that the standard BMI calculations may not apply to body builders is because they usually have more muscle and muscle weighs more than fat. This throws the calculation off. Fitness experts and trainers have other ways of calculating body index mass for body builders.

The elderly are expected to have a BMI that is between 25 and 27 and not under 25. This is because being too thin is not a sign of health in the elderly. Having more BMI is an indication that their bones are not developing osteoporosis.

The BMI is not an appropriate tool to use estimate a child’s fitness. To make a correct assessment of a child’s BMI there are numerous factors to consider. That is why it is best to have a doctor decide whether or not your child has a health body mass index.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

 

Stay Alkaline Eating Green Leafy Vegetables

Green leafy vegetables are a natural very concentrated source of vitamins and minerals. They have a huge ROI in terms of calories ingested for maximum nutrition.  They are worth almost zero calories.

Leafy greens are also a rich source of minerals including calcium, potassium and magnesium. In terms of vitamins they include K, C, E and many of the B vitamins. They provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related degenerative diseases.

Eating Leafy Greens Prevents Eye Problems

Lettuce

In fact green leafy vegetables may be the best medicine when it comes to slowing down the progress of age related macular degeneration.  Leafy greens are an abundant source of  lutein which  is found in the macula of the eye. This is not a substance that is produced naturally by the body but it is found in all leafy greens.  The highest sources of lutein include kale, spinach, collard, mustard greens, Swiss chard, chicory, escarole, and turnip greens. Eye experts say that eating five or more servings of these per week with at least half a cup per serving at every meal can slow the progression of many age related eye diseases.

First of all the darker the greens are, the more lutein and vitamins the vegetable is likely to contain. So if you don’t like eating salad keep in mind that the darker the green, the better it is for you.

Leafy Greens Are a Rich Source of Vitamin K

Dark leafy greens are also an abundant source of Vitamin K which performs a plethora of miracles inside the body including

Protecting bones from osteoporosis

Reducing calcium and arterial plaque in arteries

Reducing the inflammation of arthritis

Preventing diabetes

Vitamin K also plays a vital role when it comes to regulating blood clotting so wounds may heal faster if your body is well stocked with it.

Are you on a diet that requires that you spare pouring on the salad dressing?  Ironically you must eat your greens with salad dressing or a little bit of oil or you will not reap the benefits of vitamin K. That is because it is a fat-soluble vitamin.

However despite the fact that you have to eat them with a bit of oil leafy green vegetables are the perfect diet food. They are counted among the foods that are low glycolic and low carbohydrate. One of the benefits of eating leafy greens is that they have very little effect on blood sugar because they take so long to digest.

Adding Greens to Your Diet

It’s easier then you think to add the benefits of leafy greens to your diet.

You can eat leafy green vegetables as part of salad but you can also fry it in a bit of oil or steam it.  You can also drop a few leaves of spinach or kale into any kind of soup that you are making – this is one way to make canned soup more nutritious. Just remember that if you do eat your leafy greens raw or steamed to add a touch oil so your body will be able to absorb the Vitamin K.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.