Last week Greenlife Grocery Store provided an abundance of fresh seasonal foods to share with the viewers of WRCB’s “3 Plus You” program during an interview. This fall with the cooler temperatures and darker days, give yourself and your family a new treat. Try something seasonal like baked winter squash or pumpkin in a soup or hummus. Maybe fresh sweet potatoes served as “french fries”. The foods that are available now are exactly what our bodies need.
While most people dread the aging process, the majority of us quietly reflect on its inevitable approach. Aging is subtle. Most do not seem to notice it until the wrinkles and gray hair become painfully obvious in the rear view mirror, experience morning stiffness, or begin to fear the frightening implications of diseases that can appear in the middle years.
As Leo Trotsky, the Russian Revolutionist stated over one hundred years ago, “old age is the most unexpected of all things that happen to man”.
Sixty is the new fifty and fifty is the new forty. Certainly, the current baby boomers and the soon to be middle age generation Xers are healthier than previous generations. Chronological age does not seem to be as significant past age thirty. On the other hand, biological age that measures the rate of deterioration in human cells does give a better picture of individual age. Think of biological aging as cell rust (oxidation). Free radicals and oxidation are normal parts of the life cycle, but the intensity or the rate of oxidation is controllable. As it is with most health risks, it is not until it is upon us that most individuals are willing to make the changes needed to delay or minimize complications of age related disease. Is it too late to start a healthy diet and exercise program to slow down the aging process? Never!
WORK FROM THE INSIDE OUT
Aging is inevitable but how we do it is not. There are two entirely separate components to aging. The first is obvious physical changes that occur including wrinkles, gray hair, balding, body fat distribution, and the not so obvious mental fatigue, decrease in energy, and memory loss. The second component is the physiological changes that occur; are far more dangerous and include the increase risk for cancer, stroke, Alzheimer’s and heart disease. A nutrient dense, caloric controlled diet appropriate for the individual is a way to
address both components of age. (The “how we look and how we feel” factor) In my nutrition practice, often two people the same age seem twenty years apart in appearance. If you feel tired and worn down all the time you need to evaluate your diet. A highly processed diet, concentrated with salt and sugar, coupled with excessive alcohol and/or smoking is literally written on the face. It is hard to change life long habits unless your foundation for motivation is clear to you. Choose foods to protect and nourish the body and it will show in both your appearance and how you feel overall. In other words, the outside will always look better if you take care of the inside first.
THINK BEFORE YOU EAT
According to Deepak Chopra MD, a physician who specializes in Ayurvedic and alternative medicine, “Aging is a mistake”. Most people tend to identify with the physical body (cravings) instead of identifying with the inner self, mind, and spirit (needs). Apply this concept to the typical eating pattern. Instead of eating foods solely based on flavor and impulse, consider the impact of foods on the body. Doing so will lead to improved choices. Fruit is a superior choice over a vending machine candy bar, as is water instead of cola; baked fish is a better choice than fried fish, vegetables instead of French fries and so on. Pay attention to what life is doing to you and take control. Do not let stress or mood influence your dietary intake. Keep a complete food diary for a few weeks and really look at what you are eating.
CALORIES COUNT
Calorie intake becomes extremely important as we age. Scientists have known for years that one sure way to extend the lives of animals was to cut calories by an average of 30 to 40 percent. Now a new study suggests that reducing food intake protects cells against aging and age related disease. Couple that with the fact there is a natural decline in metabolic rate as we age. By age 50, the average person needs 150 to 200 calories less per day. Nevertheless, nutrient needs actually increase. This means every calorie you eat counts. Overeating at a meal also takes a tremendous toll on the body. The digestion of food is one of the hardest processes the body endures day after
day. Over time, over consumption of food ages the system far more than necessary. Sadly, the body converts these surplus calories to fat stores evident in the growing waistline of the middle-aged. Overeating can also increase insulin resistance that may lead to diabetes…
BE OPEN TO NEW IDEAS
Herbal remedies and complimentary medicine have been used throughout the world for thousands of years to enhance energy and vitality. The American medical community has been slow to accept these products and remains extremely cautious until they have gone through the same clinical studies and research as traditional medicines. Concerns about the safety and efficacy of herbal supplements are well founded and serious complications have occurred with the improper use of some herbal products. Still, there is promise and Dr Andrew Weil agrees. A trusted medical expert, Dr Weil sees promise in many alternative products including American Ginseng for energy, Gingko Biloba for memory enhancement and Coenzyme Q 10 for energy production in heart muscle cells, and Saw Palmetto Berry for prostate health. Tonics including apple cider vinegar may help as a blood purifier and help control blood glucose levels. There is anecdotal evidence that Aloe Vera Juice may help increase vitality, improve muscle weakness, and arthritis. Talk to your Doctor or health professional if you are interested in exploring the vast herbal market.
STAY ACTIVE WITH
EXERCISE AND WEIGHT LIFTING
The best defense against aging and deterioration is exercise. Two percent of lean body mass is lost each decade past age forty. In his book Biomarkers Dr. Bill Evans proved in his studies in Tufts University that exercising at least 3 times week for 30 minutes protects lean body mass and minimizes body fat. Strength training also decreases the risk of osteoporosis. Exercise also can improve mental health, decrease symptoms of depression and improve overall well being. Regardless of the age exercise is necessary for everyone. The small investment of time offsets the costs of inactivity. It is a vital part of the channel to staying young and it is just NOT an option.
the cooler weather ahead
Near my office is a new tea room that recently opened in the New Moon Gallery in the 2 North Shore shopping district. I noticed the sitting area outside their door with colorful umbrellas and it has been calling my name. They have an impressive line up of black, green, white and herbal teas. It smells wonderful when you walk in the door.
Drinking tea has long been a tradition in almost all
cultures across the globe. It is both a ritual and a passage in life to enjoy tea either hot or cold. From tea time as a scheduled break in the afternoon served with cookies or a cup of tea with an old friend; tea has more to offer than most have considered.
Tea may be associated with maintenance of certain normal, healthy body functions, including hydration, focus and alertness. Tea naturally contains zero calories, therefore, when it is used in place of higher calorie beverages such as sodas, it can help with weight control. There is something very soothing about a hot cup of tea to soothe the nerves or squelch a craving anytime during the day or evening. Nutrition experts agree that calorie free tea is an excellent beverage for hydration.
Drinking tea may help maintain normal, healthy heart function as part of an overall heart healthy dietary plan. Current research suggests that drinking 2 to 3 cups per day of black or green tea helps maintain healthy blood vessel function. In the past, it was believed that antioxidant activity was responsible for the benefits of tea, but current research suggests
that a variety of dietary compounds (including flavonoids) in tea may be responsible for some of these effects. Flavonoids are dietary compounds found in tea, wine, cocoa, fruit and vegetables that contribute significantly to taste and color, and possibly help maintain certain normal, healthy body functions.
It happens that tea is one of the major contributors of flavonoids in the American diet. All teas from the Camellia Sinensis plant, such as black, green, oolong and white teas naturally contain between 100—300 mg of flavonoids per serving. The amount depends on many factors (loose leaf, tea bag size and how many times the bag is squeezed).
There is a myth that tea acts as a diuretic and may be a cause of dehydration due to its caffeine content. In fact tea can help improve alertness and maintain focus and adds to hydration.
So, grab your favorite cup or mug and start a new habit or tradition or ritual in your day. Let’s have a cup of tea.
Can you feel the cooler temperatures in the air and notice the different aromas in the early morning chill? The breeze carries the promise of a new season filled with the essences of seasonal local vegetables, fruits and grains. Notice a change in your taste buds with new (albeit familiar) cravings for warm soups instead of
watermelon or ice cream.
What does your bodies actually need as the weather forces us to stay indoors more? Notice what else might be different; perhaps you experience more colds and flu like symptoms which can effect appetite and energy levels. Or do you notice a decrease in activity levels as the days get shorter. Maybe your energy level drops but your appetite increases?
Once again (as always) Mother Nature has a way of delivering exactly what we need if we pay attention. Seasonal food provide just what our nutritional system needs and intentional selections of local foods just makes sense. This time of year you’ll notice more dried beans, more root vegetables (like potato, yam and rutabagas). The lovely tomatoes are gone until next year but there will be a crop of late greens that we need to take advantage of for the super folic acid, vitamin C, minerals and antioxidants available. This time of year, many of our food choices help create heat in the body. Just in time! Many are high in calorie , therefore we have to watch portion sizes of the delicious beans and hearty vegetables; but do not fret. We are drawn to what we need. What dried, frozen or root vegetables and fruits do you tend to gravitate toward this time of year?
This year, make an effort to include as much as you can in local fare, chosen fresh, frozen or canned from the late summer. Let your food dollar go straight to the farmer whenever you can. Be creative and be willing to experience some different tastes.
Be open to the bounty of autumn foods. Eat well and enjoy the season as it unfolds.
Greens – Kale, Spinach, Cabbage, Broccolli – usually form the base for my daily green smoothie – I love greens because they are extremely alkalizing and they are one of the most nutritious foods you can eat, it’s just that we hardly get enough of them. They contain antioxidants, vitamins, minerals, enzymes and amino acids. By blending your greens, you get to consume way more than you would in a usual sitting just by chewing them.
Coconuts – apart from tasting amazing, these little suckers are misrepresented and are actually in fact GOOD for lowering cholesterol, great for your skin, and also antibacterial and antifungal amongst tasting so good. The young Thai variety seem to be the best. I made a video on how to open them
Raw Almond butter – a delicious high protein snack, either pre or post work out especially on a banana or apple or added to smoothies or shakes. Or as I like, straight out of the jar 
Avocados – full of all the ‘good’ fats and terrific for your skin. There is also new research to say that avocados, along with some other fruits, may protect against liver damage.
Sea Vegetables – Kelp Noodles, Nori sheets, Wakame and Arame are just some example. They have the broadest range of minerals of any food such as iodine, calcium, magnesium, iron and potassium and are said to have the same minerals as human blood.
Blueberries – highest antioxidant source in fruit and according to Mercola are one of the top 5 foods to increase your intelligence.
Sprouts – are easily grown anywhere (especially if you want to grown your own food and live in a desert like me – all you need it a jar and some seeds) and per calorie they provide the highest amount of vitamins, proteins, enzymes and minerals of any food.
Chocolate – Raw and vegan of course!
Nut cheese – a new discovery I made whilst at culinary school which made me fall in love with myself for making it. Truly delicious and full of good bacteria.
Raw vegan ice-cream!!! Usually made with cashews and/or coconut meat. Expect to see plenty of this in my future blog posts!
