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8 FOODS THAT ACCELERATE AGING

Eating is such a pain – especially when you live alone.

It’s too much trouble to cook; McDonald’s or Taco Bell and quicker and easier.

You are a little concerned about your choices, but millions of people eat fast food.  It can’t really be that bad. 

Does It Really Matter?

According to Timothy Harlan, MD, Assistant Professor of Medicine at Tulane University School of Medicine, “Aging is basically a chronic inflammatory state. Can you look older because you’re eating crap? Absolutely.”

You are living in a time of unprecedented medical advances and healthy food options. You are  aware of how diet impacts your quality of life and the aging process. Yet, you continue to eat “crap” as Dr. Harlan calls it. WHY????

It’s Hard to Resist

Part of the problem is the heavy marketing by food manufacturers that bombard you with “pretend” healthy foods, when in fact they are not healthy and accelerate aging.   

To protect yourself from this ever-present danger and to control the aging process, you must do the following:

  • Be a conscious consumer
  • Educate yourself
  • Pay attention to your food choices
  • Always read labels
  • Buy and consume foods that are as close to their natural state as possible.  

What if you are already old?

I have friends who say,  “I’m so old, I have earned the right to eat whatever I want.” That may be true but, age is also supposed to bring wisdom. Eating crap is not wise!

Today, I am offering a list of eight foods types you should not eat if you want to age well.

I’m guessing with almost 100% certainty that many of you are consuming something on this list without realizing how bad it is for you.  

Processed Meats

Any meats that are not fresh are processed.

This includes many of your favorites such as hot dogs, bacon, pepperoni, sausage, corned beef, beef jerky, canned meat, meat sauces, and most packaged lunch meats. (Read labels carefully)

Processed meats are usually high in saturated fats and filled with nitrates. The preservatives promote the formation of free radicals, which damage DNA and accelerate aging.

Also, avoid smoked meats which contain pro-carcinogenics that can cause cancer.

Trans Fats

This is the worst type of fats for your health.

Trans fat, is a type of unsaturated fat that occurs in small amounts in nature. They are found in animal-based foods, such as steak and milk. The quantities are small and not dangerous to your health.  

Artificial trans fats, also known as trans fatty acids, are very dangerous to your health.

We first saw them in the 1950s when food manufacturers started converting vegetable oils into solids.

They are still used regularly in many processed foods.  For example, margarine and other artificial spreads, snack foods, packaged baked goods (pies, cakes, cookies), and for frying fast foods (French fries, Churros, doughnuts, etc.)  

Partially hydrogenated oils are a common source of trans fats. It can be found in the list of ingredients on many food labels. Always read labels carefully.

Be aware that labels can list the trans-fat content as 0, even when there are 0.5 grams per serving. Because of the unreliability of that system, it is better to look for partially hydrogenated oils on the list of ingredients.

Trans fats raise your bad LDL cholesterol levels while lowering the good cholesterol, HDL. These fats increase risks for heart disease, stroke, and type 2 diabetes.

Fatty Meats

These are also high in saturated fats. You can eat them occasionally, but it would be smart to limit your consumption. 

The best practice is to buy only leaner meats such as tenderloin cuts. Use 95% lean ground beef, or go with either ground turkey breast or ground chicken breast as healthier options.

Processed White Flour 

Refined white flour has been stripped of its nutrient value with virtually no vitamins, minerals, or fats.

It is used for commercial baked goods because it is light, airy, and cheap, but it is harmful to your health.

  • Most of your favorite junk foods are made from white flour.  Examples – white bread, pasta, cookies, cakes, pies, doughnuts, pretzels, chips, muffins, crackers, pizza crust, pie crust, and breakfast cereals.
Eat Whole Grains Instead

There are many rich and delicious whole grains available that curb inflammation – and slow down aging. You can choose from oatmeal, whole wheat bread and pasta, brown rice, and quinoa. 

These grains are also filled with B vitamins like thiamine and riboflavin that are particularly good for your skin – an important element in controlling signs of aging.

Vegetable Oils

These are advertised as healthy. But, corn and un-pure canola oils, have undergone thorough processing and refinement, using many toxic chemicals such as hexane in the process. The result is polyunsaturated fats that are heavily prone to oxidation when eaten.

The result? Increased inflammation in the body that speeds up aging and creates a sharper decline in health.

The best alternatives are extra virgin olive oil, avocado, flaxseed and grapeseed oils. (Again, be sure to read the labels to check for purity and additives)

Pastries, Sweets, Cookies, etc.

Pastries are often consumed for breakfast or snacks because they are easy to eat on the go and easy to carry. But, pastries are the perfect storm of health-sapping nutrients, containing both high quantities of saturated fats, trans fats, and sugars. All of which speed up your body’s natural oxidative processes, making you look older, more prone to illness, and susceptible to weigh gain.

Don’t forget that extra weight accelerates aging.

If you want to be healthy and slow down the aging process, you must eliminate sugar and sweets from your diet. At the very least, they should be limited to an occasional treat or for holidays and special occasions.

This is a tough one to control, but critical to your health.

Salty Foods

Yes, salt is necessary to make foods tastier and  more appetizing. Unfortunately, the amount of sodium the average American consumes is extremely high and far beyond safety levels for the body. 

The FDA recommends adults consume no more than 2,300 milligrams daily. The average consumption is 3400 milligrams.

Sodium dehydrates the body and increases urination as a way to normalize electrolyte levels. This leaves you thirsty and craving more and more wate – not the way the body was meant to function.

Excess sodium intake can also compromise kidney health. It causes the accumulation of toxic waste material, and may even interfere with normal bone metabolic processes.

And . . . let’s not forget the one you probably already know. High sodium intake can cause high blood pressure, a major risk factor for heart disease.

Is it worth the extra salt added to your meals – or the excessive amount of sodium in fast foods and salty snacks? Again – the choice is yours.

Alcohol

With the rise in popularity of the Mediterranean Diet, the possible health benefits of a single glass of red wine daily have been making the rounds. Sadly, the suggestion has not been kept in perspective, at least when it comes to quantity.

Many people do not have one glass per day. Instead, they opt for 3, 5 or 10. This is where things get bad. Alcohol taxes the liver more than any other substance. When the liver  is overwhelmed by processing the aldehydes from excessive amounts of  alcohol, it is unable to process real toxins and the body suffers.

Alcohol also has a pronounced effect on elastin and collagen in the skin, making it appear listless and saggy – indications of aging that no one wants.

When alcohol is not moderated, it causes a variety of chronic conditions that not only affects aging but also can result in premature death.

No Excuse for a Bad Diet

With the availability of healthy foods today, there is no excuse for a bad diet. It is the result of not caring, too lazy to change, or denial that how you eat affects how you look and feel.

Foods that accelerate aging
Image by Lightsource@Stockfresh

However, the “truth is out there” and you know the difference. 

Making a change in your eating patterns may be challenging, but it is worth the effort.  It leads to longer, healthier, happier lives. 

Choosing a healthy diet is a choice to protect yourself and your family from premature aging, susceptibility to health problems and not feeling your best.  

My challenge for you is to eliminate foods that accelerate aging – and start today!

I know you can do it. 

Related Article:  5 Simple Guidelines for a Healthy Diet

 

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5 Simple Guidelines for a Healthy Diet

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How would you rate your eating habits?  Good? Bad? Or somewhere in the middle?

Are you willing to change your habits to ensure a healthy, nutritious way of eating?

If so, you are in luck – below are 5 simple guidelines for a healthy diet.

Rule #1

First and foremost . . .  buy all-natural, whole, unprocessed foods. Avoid packaged, prepared foods that are loaded with additives, fillers, and preservatives.

Guidelines for a Healthy Diet
Image by Tijana

Rule #2

Cook from scratch using high-quality, fresh ingredients. Instead of spending your hard-earned money on instant foods and packaged meals, learn to create dishes using fresh and healthy ingredients.

Prepare highly nutritious dishes without all the harmful additives, excessive sugars, and fats.

For example – Create casseroles using brown Basmati rice, low-fat milk, fresh vegetables, and lean meats or chicken. I guarantee there will be fewer calories (and no additives).

Yes – cooking from scratch takes more time to prepare and requires developing a rhythm for creating healthy dishes on a regular basis.

With practice, you will become more and more efficient and dinners will go together quickly.

You need to be on the lookout for tips and tricks on how to cook ahead (making a portion or all of the meal the night before – or cooking several meals on the weekend that you can freeze.

Then, you can have dinner on the table in under an hour. (A good place to start is with my book, Cook Ahead – Freezer to Table,)

Rule #3

Keep only healthy desserts and snacks in your pantry and fridge.

Children (and adults) love a tasty snack after school (or work).

  • Keep a freezer full of frozen snacks such as fruit juice popsicles and frozen fruit – blueberries and grapes are especially good.
  • Always have a bowl of fresh fruit on the counter (or in the fridge) – ready for kids to grab, peel and eat.
  • Place a bowl in the fridge of sliced fresh fruit or vegetables – with a dip. Low-fat sour cream and powdered sugar ready for sprinkling (or vanilla Greek yogurt) are great for fruit; and guacamole or hummus for the veggies.
  • Have cans or bags of nuts available for little hands to grab and eat.
  • Offer string cheese to nibble on. This provides quick protein for energy and calms the appetite until dinner.

Rule #4

Buy lean meats – Leaner cuts of meat are the best choice. Always cook a little more than your family will eat and use leftovers for healthier lunches and to create new dishes for an easy weekend meal.

Rule #5

Use healthier oils – My preference is olive oil, which is great for making salad dressings and also for cooking (but not for baking) – use pure canola oil for baking, when required.

If you are watching calories try scrambling eggs or sautéing foods, with cooking sprays. (My preference is PAM® Cooking Spray.) But, having said that, a little butter goes a long way and is much tastier.

There you have it – five simple guidelines for a healthy diet.

All you have to do is choose to follow them, and you will be on your way to a healthier, happier life.

You will look forward to each day with greater enthusiasm, you will have the energy to meet the demands of your busy life, and you will enjoy a wonderful sense of well-being.

The next post will include more specific suggestions on types of foods  to fill your pantry that will make eating healthy easier. 

 

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Mediterranean Food Pyramid

Since grade school we have known about the food pyramid, but the food pyramid I want to discuss today is quite different: The Mediterranean Food Pyramid.

Mediterranean Food Pyramid

The pyramid is used by countless health organizations, clinics, doctors and many others to guide people to eat in a healthy manner. It is the standard to live by and health professionals unanimously agree that by following this diet pyramid, your health will benefit tremendously.

The pyramid is a wonderful synopsis of what the Mediterranean Diet entails. It shows four different food groups and the optimal number of servings of each group that should be consumed.

The pyramid was created based on research of the diet that the people in the Mediterranean countries consume. The area was selected as the model because of the low incidence of heart disease and high life expectancy found in the region.

One of the primary reasons for the healthy results of the diet is that the people not only use fresh, unadulterated ingredients, they also cook their meals in very healthy ways.

They are among the minority of the world’s population that have not embraced the fast food culture that dominates the US and Australia. It should be noted that both countries are battling an obesity epidemic.

You Will Eat Fresh, Healthy Foods

There are no processed foods, colas, white flour products, pizzas or any unhealthy food in the food pyramid. There are only categories of fresh, healthy foods: fruits and vegetables, nuts and grains, beans, fish and seafood, and healthy oils (primarily olive oil) – plus a little red wine.

Your fat consumption should be moderate along with consumption of dairy products such as yogurt and cheese. Eggs can be consumed daily.

Fish (seafood) is preferred over meat and should be consumed twice a week. Poultry is also preferred over red meat and should be consumed once a week. Red meat should only be consumed 3 to 4 times a month. The rest of the time, vegetables, legumes, and/or pasta should be the focal point of your meals.

Fruit and vegetables (7 servings) should be consumed daily.

Get rid of your salt shaker and start seasoning with fresh herbs and spices. Don’t forget the garlic and onions.

Cook primarily with olive oil. Butter should be used minimally, if at all.  NEVER use margarine or hydrogenated oil products.

The use of unhealthy hydrogenated oils is very rare in Mediterranean cooking – and they rarely eat red meat or sweets (other than fresh fruit)

Avoid all foods that contain processed sugar. That means chocolate, candies, and most rich desserts are to be consumed minimally.

One of the distinctive characteristics of the Mediterranean diet is red wine. This is not an open invitation to include all alcoholic beverages such as beer, vodka or bourbon in your diet. The Mediterranean diet advocates ONLY wine. About 1 glass for women and no more than 2 glasses a day for men and usually, consumption is after dinner.

The food pyramid is just a guideline to help you eat in a healthy way. You do not need to be overly strict and get upset if you do not follow it exactly. As long as you eat the foods on the pyramid and stop eating the healthy damaging junk/processed foods that are typical on the American diet, you will be doing well. If you make those changes, you will be giving yourself one of the greatest gifts possible: Good Health!

Photo from: https://www.unitypoint.org/madison/filesimages/News%20Article%20Images/mediterranean-diet-pyramid.jpg

From the same site, check out the 7-day Mediterranean Menu (Autumn/Winter).  Not only does it suggest full menus for all meals, it includes recipes and calorie count for the day.  ENJOY!

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5 Tips for the Mediterranean Diet

Enjoy these 5 tips for the Mediterranean Diet, which has become one of the most popular diet choices in the world even though it is more a healthy way of eating than a diet as we usually define the word. It should be around for a very long time.

Explaining the Mediterranean Diet
Image by karandaev

Unlike other fad diets, it is not new nor particularly unique. In fact, these five simple tips will help you stay on track if you choose to implement it.

This incredibly healthy way of eating comes to us from the Mediterranean Sea Region where people have been preparing and eating this way for centuries. If you were to ask them about the “diet” they would not see why it is such a big deal – it is just the way they have always eaten.

Yet, to Americans and the rest of the world who have developed a steady diet of convenience foods made up of processed, additive-filled meals and junk food, the health benefits of this diet can seem dramatic and almost unbelievable.

The diet gained its recent and massive popularity after the results of a five-year Spanish study published in the New England Journal of Medicine that showed it slowed aging, reduced bad cholesterol, and prevented the onset of diseases such as Alzheimer’s Parkinson’s, stroke, cardiovascular disease, etc.

Hopefully, you are already convinced that the diet (way of eating) is awesome and have started or will soon start this journey to better health.

If so, the following tips should be followed in order to receive the greatest benefits possible from the Mediterranean diet.

5 Tips for the Mediterranean Diet

  1. Eat lots of fresh fruit daily

Since fruits grow abundantly in the Mediterranean’s warm climate, the people love their fruit and eat several servings every day. Doing so, not only diminishes sugar cravings, they are a good source of fiber, and provide many important nutrients for your body.

There are many fresh fruits available on the market – organic is the best choice, if available. Eat your favorites and try new ones – they are all good for you. Kiwi, pomegranate, figs, berries, apricots, apples and bananas are all popular fruits that are commonly found in the Mediterranean area.

  1. Use olive oil as your staple fat

This is a fundamental necessity of the Mediterranean Diet. Almost all of your cooking should be done with extra virgin olive oil, which is extremely beneficial to the body. It is known as liquid gold because it is full of anti-oxidant properties and monounsaturated fatty acids.

A study published in the journal Pharmacological Research found:

People who regularly consume olive oil are much less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels). They also found that regular olive oil intake helps reduce inflammation, endothelial dysfunction (problems with the inner linings of blood vessels), thrombosis and carbohydrate metabolism.

A study published in the scientific journal, Diabetes Care, showed that a Mediterranean style diet rich in olive oil reduced the risk of Type II Diabetes by almost 50% compared to a low-fat diet.

As you can see, olive oil is highly beneficial to your health. Use it to roast or lightly sauté your vegetables, sprinkled over a fresh salad, or anytime to enhance the taste and flavor of your cooking.

Hydrogenated vegetable oils must be avoided completely. They are one of the main causes of obesity in the world. These are dangerous to your health and are loaded with Omega-6 fatty acids when the body needs is Omega-3 fatty acids found in fish and olive oil.

  1. Eat lots of green leafy vegetable

These should be part of your diet even if you are not on the Mediterranean Diet. They are rich in nutrients and low in calories, which makes them ideal for weight management.

They are also rich in folic acid, vitamin C, potassium, and magnesium, while being low in fat and high in fiber – all of which helps reduce the risk of cancer and cardiovascular disease.

  1. Eat fish often.

Any kind of fish will do – tilapia, cod, grouper, salmon, tuna, etc. Along with olive oil, fish oil is also an important component in the Mediterranean diet. Always buy fresh fish when you can and freeze extra for later use.

You can also buy frozen fish. Fish that you buy from the grocer’s freezer is typically quick frozen as soon as it is caught, which means that you are getting all the nutrients you would if you ate the same piece of fish fresh. Buying frozen fish also generally offers a greater variety.

Keep your intake of other meats such as chicken, beef and pork low. Lower consumption of saturated fat probably accounts for the much lower risk of heart disease associated with this diet.

  1. Drink a glass of red wine every night after dinner

You do not have to do this, but if you enjoy wine, we recommend it. It is a key component in the Mediterranean diet. Notice it says “a glass of wine” meaning ONE glass. (No more than one glass/day for women and two glasses/day for men.)  This does not give you an excuse to drink a bottle or more of wine each. day.

Too many people are in the habit of guzzling down beers or knocking down shots of tequila or Sambuca which is very unhealthy. We are also not recommending other types of alcohol such as bourbon, vodka, etc. that are poisonous to the body

It is believed that red wine contains antioxidants, such as flavonoids or a substance called resveratrol that have heart-healthy benefits. Enjoy your evening glass of wine – your heart will thank you.

In Closing

Following the five tips above for the Mediterranean Diet will improve your health. The Mediterranean Diet is the easiest diet in the world to follow – it is not strange or restrictive. With only a few small changes, you should be able easily adapt your eating habits and enjoy all the delicious foods.

If you are truly interested in giving this diet a shot . . . Just found a new article that could be helpful:

15 Health Benefits of the Mediterranean Diet, According to Science (+ How to Get Started / Diet Plan

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Mediterranean Diet and Eating Gluten-Free

Eating Gluten-Free

Eating Gluten-Free
Image by Zerbor

Over the past few years the word gluten has become a common household world. Gluten-free foods have become a big business for the food manufacturers, and celiac disease is well-known, although not well-understood.

When it comes to the use of gluten-free foods, there are two camps regarding who should or should not eat them. One group says it is unhealthy to maintain a gluten-free diet if you are not suffering from celiac disease. The other group says that a gluten-free diet is good for everyone.

My goal is not to convince you one way or the other. If you have been diagnosed with celiac disease, then avoiding gluten in your diet is absolutely necessary. If your body handles gluten with no problem, you can make the choice whether you want to go gluten-free, or not.

It is a fact that some people cannot tolerate gluten and when they indulge, they suffer with upset stomachs, sinusitis, headaches, leaky gut syndrome, and other health issues.

If you are struggling with undefined health issues, you could eliminate gluten from your diet for two to three months to see if you feel better. If you do, you will have narrowed down your problem and can continue with a gluten-free diet for better health.

Mediterranean Diet and Eating Gluten Free

One thing I love about the Mediterranean Diet is its flexibility. It can be gluten-free if you choose. It is very different from other diets like the Atkins Diet or Paleo Diet, which are very rigid in what you can and cannot eat.

As I have said in previous posts, the Mediterranean Diet is more of an eating plan with a variety of choices than a “diet.”  Also, the majority of foods recommended are natural and do not contain gluten.

According to the University of Chicago Celiac Disease Center,

Fresh, unprocessed fruits, vegetables, dairy products meat/meat alternatives are gluten-free. Other gluten-free components of the Mediterranean diet include nuts, wine without preservatives or added dye and fresh, frozen, dried or canned vegetables and fruits without thickening agents. Aged hard cheeses like cheddar, Swiss, Edam and Parmesan are gluten-free. Yogurt, olive and canola oil are also gluten-free.

There are other foods such as pasta, bread, couscous, barley, etc. that contain gluten and should be avoided if you are on a gluten-free diet.

The Celiac Sprue Association recommends a number of grains and starches to replace those derived from wheat, rye or barley.

People on the Mediterranean Diet who are gluten-sensitive can safely eat white or brown rice flour, potato, tapioca, arrowroot, corn meal, corn flour, soy flour, flax, wild rice, quinoa, millet, hominy and flours that are labeled 100 percent gluten-free. When purchasing a new product, it’s important to read the label carefully to make sure gluten was not added during the manufacturing process.

No Hard, Fast Rules

There are no hard and fast rules with the Mediterranean diet even for gluten-free diets. The process is fairly simple. Avoid all processed foods and purchase gluten-free Mediterranean foods by educating yourself and carefully reading labels.

If you are prone to food allergies of any kind, consult your doctor to ensure that the foods you are consuming are suitable for you. For example, some people may be allergic to shell fish or seafood which is a part of the Mediterranean diet.

If that is the case, it is a simple fix – use poultry instead. If you buy certified organic chickens without hormones and antibiotics, you are still consuming a natural, healthy food.

Chicken nuggets are NOT good for you! They are artificial and detrimental to your health. REMEMBER – always stay as close to nature as possible.

Gluten-Free vs Grain-Free

Important note: Gluten-free and grain-free are not the same thing. You can consume grains and still be on a gluten-free diet.

Cynthia Harriman, Oldways’ Director of Food and Nutrition Strategies and Manager of the Whole Grains Council, understands that the whole grain aspect of this healthy diet can be difficult for those with Celiac and gluten sensitivity. She explains, “Grains such as brown rice, millet and corn are gluten free and are whole grain. They’re at their healthiest if not overly processed.”

To Summarize

The Mediterranean diet can be gluten-free if you choose. Do your research so you fully understand what you can and cannot eat in order to be gluten-free. After that, it is easy. Purchase the right foods and begin cooking all the wonderfully tasty Mediterranean dishes that you can make using natural, delicious ingredients. Enjoy!