There are an endless variety of antiaging nutritional supplements and skin care items to choose from in any drugstore spa, but the reality few realize is that slowing the aging process is not so much about getting more things on or into our bodies but to stop some bad habits that we’re already doing that are harmful.
The aging process is influenced by many areas of our diet and lifestyle, and science confirms this. “Cell aging is dictated by our telomeres,” says naturopath Dr. Tricia Pingel, NMD. “Telomeres are tiny chains of proteins that sit at the ends of your DNA and protect your chromosomes from decay.” Slightly easier to understand: the longer your telomeres, the more protected your DNA and the fewer signs of aging. Research shows that not only the longer your telomeres the longer you age, but that longer telomeres are linked to longer lifespans and a lower chance of developing the disease! Read on for seven everyday habits that experts say lead to aging –and to ensure your health and the health of others, don’t miss them Sure signs that you have “long” COVID and you may not even know it.
We all want to sleep more, and yet for many of us sleep seems to be a constant struggle. Hectic schedules, stress, and a disruptive environment are just some of the factors that make it harder to get the sleep we need. But we need it: sleep is the basis for good health. “Getting enough sleep is essential for healthy bone marrow, where stem cells are made,” said Ann Louise Gittleman, PhD., CNS. These stem cells are essential to repairing everything from the immune system to your brain to your bones and much more. “Sleep deficits of just four hours are enough to cut the activity of these stem cells in half,” says Gittleman.
Drinking enough water is just a habit, but not many of us maintain that habit. However, hydration is incredibly important for our cells to promote healthy aging. First of all, when you are dehydrated, your skin will show it in the form of wrinkles, discoloration, and sagging. “This depleted impact on the outside carries over to the inside – where your cells are dehydrated, which interferes with proper nutrient absorption,” said Dr. Pickle. But that’s not all: there is also evidence to suggest that chronic dehydration is can shorten the telomere length.
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Making a habit of stressing things and problems will lead you to aging in the fastest way possible. Persistent stress can even change your DNA, according to studies. It can lead to wrinkles, lines, acne, blood pressure, trouble sleeping, and even weight gain. All of these will help make us look much older than we do, and that will make it even more stressful. So sometimes it’s better to find a way in case of need. “Stress increases cortisol levels, and a cortisol imbalance can lead to inflammation, weight gain, additional stress and poor sleep,” said Dr. Seema Bonney is the founder and medical director of Philadelphia Anti-Aging & Longevity Center. This is why it is so important to get cortisol under control. Managing stress can include a routine of meditation, yoga, exercise, spending time in nature, and building our social circles. Meditation was shown prevent the breakdown of telomeres and increase length. “Unfortunately, stress can shorten your telomeres over time, so implementing calming exercises to reduce stress can have a powerful effect,” said Dr. Pickle.
Life is tough and we are all busy. It is easy to grab food that is readily available and readily available. The problem is, these foods are often processed foods, refined carbohydrates and sugars, all ingredients for faster aging. “These foods increase inflammation, which is the marker for most chronic diseases like type 2 diabetes, heart disease, and even some cancers,” said Dr. Bonney. Counter this age by eating real whole foods instead, including a variety of vegetables and fruits, whole grains, and lean protein.
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Exercising can feel like another chore, and for many of us, it’s just not a pleasant experience. But sitting at our desks for hours and then going straight home to sit on the couch is terrible for our bodies and makes us age. This is especially worse last year as the lockdown forced people into their homes and even eliminated their daily commutes. “I would say that the daily habit of leading a sedentary lifestyle and not exercising is the largest part of many of the negative traits of feeling old,” said Jamie Costello, MSC, VP, Sales & Fitness at Pritikin Longevity.
Another view is that the body is the only machine that gets better with use. Sitting all day is unnatural for the human body. We were made to keep moving all day and all of our lives. “The loss of bones and muscles due to a lack of strength training is one of the biggest influences on how we feel the effects of aging,” said Costello. “The loss of strength affects normal activities such as lifting or carrying objects or simply getting up from a car seat or chair. It also contributes to a loss of balance and mobility,” said Costello. In fact, falls are the leading cause of premature death in people over the age of 65.
Fatigue due to a lack of cardiovascular exercise is another important factor in feeling old prematurely. “Aerobic conditioning and endurance training allows the body to sustain submaximal exertion for long periods of time,” said Costello. Having stamina and energy can be sustained beyond the 80s with the right exercise routine. “There are countless examples of eighty-year-olds who can run marathons, ski, mountaineering, and just about any recreational sport they want as a result of a fitness life,” said Costello. Studies also show that a sedentary lifestyle can also degrade mental acuity and lead to depression, both of which are symptoms of premature aging.
There is no denying that we all need sunlight and the heat of the sun to survive. That goes for everyone except humans to plant life. But at the same time, the sun can age quite a bit – and be dangerous! “The sun permanently changes your skin, causing wrinkles from fiber damage and dark sunspots,” said Jay Cowin, NNCP, RNT, RNC, CHN, CSNA who is ASYSTEM Registered Nutritionist and Director of Formulations. Always protect your skin with sunscreen, especially if you plan to be outside for hours on a hot, sunny day. Try to choose shade if possible, and if that is not possible, avoid being in the sun during the hours of sunshine when the rays of the sun are strongest.
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The past year has shown many of us that it is difficult to survive without the company of others. Alone or at a great distance from loved ones, we all felt older and sadder, especially as stress and sleep problems set in. We are human and need love and connection. This is especially true as we age, as older adults tend to have more memory problems. Fight isolation and loneliness wherever you can by staying in touch and connected with family and friends. And if you are still in a situation where you need to socially distance yourself, use virtual clubs and video chats whenever possible! And for the healthiest way through life, don’t miss out on these 13 everyday habits that are secretly killing you.
DVIDS – News – Fit for 2022: Commissaries offer plenty of tips, ideas, resources to help patrons improve their health and wellness
By Kathy Milley, DeCA Public Affairs Specialist
FORT LEE, Va. – The new year is always an exciting time for reflection and recommitment, especially when it comes to wellness. Whatever your health goals for 2022, the Commissary is here to guide you in the right direction with tips, ideas and resources to improve nutrition.
“The health and well-being of our guests is our number one priority, so it’s vitally important to us, too,” said Bonita Moffett, Defense Commissary Agency Sales Manager. We work diligently to offer our customers the right mix of products and resources to support their wellness goals while saving big at checkout.”
According to Deborah Harris, DeCA’s Dietitian and Health and Wellness Program Manager (who holds a Masters of Public Health degree and is a Registered Dietitian and Certified Diabetes Care and Education Specialist), the officer strives for when he commits to a healthier lifestyle and Wellness Goals Keep customers engaged by offering easily identifiable, high-performing foods and easy-to-use, quick meal solutions and wellness resources.
• Dietitian Approved Thumb (DAT): The “Thumbs Up Dietitian Approved” labels on shelves make it easier for shoppers to quickly identify foods with high nutritional value that they can incorporate into healthy eating habits. DAT uses unique software that analyzes and identifies products in most commercial food categories based on up to 86 FDA-defined health attributes. Attributes analyzed vary by food category, but identify dietitian-approved foods that limit added sugars, sodium, and unhealthy fats while containing whole grains, healthy fats, fiber, or lean protein, as well as items that qualify as USDA organic . Once these products are identified, they are marked on consignment shelves with a “Thumbs Up – Dietician Approved” label.
• Thinking Outside the Box Recipes: Preparing nutritious food at home doesn’t have to be difficult or expensive. With “Thinking Outside the Box” recipes, Your Commissary continually offers meal solutions that are quick, healthy and economical, using ingredients that are normally offered to our customers at greater savings. Recipes are always available on commissaries.com under the Healthy Living tab. This library includes quick and easy, nutritionist-approved recipes for appetizers, entrees, salads, sides, and even desserts.
• Commissary CLICK2GO: Use Commissary CLICK2GO, the Commissary’s online ordering service, to instantly add the ingredients of your favorite nutritionist-approved recipe to your virtual shopping cart. With your Commissary CLICK2GO order on Commissaries.com, click on the recipe link (https://shop.commissaries.com/recipes), select the recipe you would like to add to your meal plan for the week and click simply click “Add to Cart” next to each of the ingredients you need to prepare the meal. Preparing nutritious food at home has never been easier.
• Gas Stations: Dietitian-approved gas stations, located near the front checkout aisles at over 170 food service establishments, offer convenient, tasty, nutritious meals and snacks to give customers the convenience they need without the high calories or high cost of a fast food restaurant meal. Customers can expect to see products that offer protein, healthy fat, complex carbohydrates, and a low-calorie form of hydration, such as low-calorie water and sports drinks, deli sandwiches, one-serving hummus, ready-made lean protein, fruit and cheese, no-sugar-added yogurt, Low sugar protein bars or prepared sliced fruits and salads.
• Quick Homemade Meals: Don’t let a lack of time prevent guests from preparing nutritious home-cooked meals. DeCA has created a list of no-fuss entrees (https://commissaries.com/sites/default/files/2019-09/no_fuss_entrees.pdf) selected from the many nutritionist-approved “Thinking Outside the Box” (https://). became. /www.commissaries.com/healthy-living/healthy-eats) Recipes featured on commissaries.com. The list is designed to minimize prep time with quick and easy meal solutions featuring ingredients that will save groceries money. It includes links to recipes for quick preparation using a slow cooker, microwave or pressure cooker; Prepared frozen meals; One-skill meals and entrees with prepared protein like fried chicken and canned tuna.
• Meal Planning: To make meal planning easier, DeCA has created two nutritionist-approved dinner menu plans, including weekly grocery lists, each for an entire month of family meals. These monthly meal plans are available on commissaries.com at these links: Meal Plan #1 (https://www.commissaries.com/sites/default/files/2021-02/nutrition-month-calendar-2b.pdf) and Meal Plan #2 (https://www.commissaries.com/sites/default/files/2021-09/Meal-plan-calendar-with-links.pdf). Choose your preferred plan and simply print out the grocery list for the week, add breakfast and lunch items and your grocery list is ready. You have everything you need for the week. If you want to create your own menu plan tailored to your family’s preferences, use our easy-to-follow planning guide, the Dietitian Approved Menu Planner (https://www.commissaries.com/sites/default/files/ 2019-02 /Dietititan_Approved_Menu_Planner.pdf) and the Weekly Meal Plan Worksheet (https://commissaries.com/sites/default/files/2020-06/Weekly_Meal_Plan_Worksheet.pdf).
“Make fruits and vegetables your favorite snack, experiment with nutritious substitutes like cauliflower rice and zucchini noodles for starchy rice or pasta, or try a new fruit or vegetable each month,” Harris said. “All of these ideas, coupled with our programs that identify high-performing foods, our easy-to-use quick meal solutions, and our many wellness resources, give our customers a head start in achieving their wellness goals while stretching their grocery dollar.”
About DeCA: The Defense Commissary Agency operates a global chain of commissioners that provide military members, retirees and their families with groceries in a safe shopping environment. Commissioners offer a military advantage and save authorized customers thousands of dollars annually on their purchases compared to similar products at commercial retailers. The reduced prices include a 5% surcharge to cover the cost of new construction and modernization of existing police stations. As a central element of military family support and a valuable part of military salaries and benefits, commissioners contribute to family preparedness, improve the quality of life for the American military and their families, and help recruit the best and brightest men and women for service and to hold country.
|Date of recording:||01/20/2022|
|Release Date:||01/20/2022 17:04|
|Location:||FORT LEE, VA, USA|
This work, Fit for 2022: Commissioners offer many tips, ideas, and resources to help clients improve their health and well-being, must comply with the restrictions specified at https://www.dvidshub.net/about/copyright.
Hy-Vee HealthMarket Picks and Heart Health
DAVENPORT, Iowa (KWQC) — Nutritionist Katie Schaeffer of Hy-Vee shares HealthMarket products and a healthy mango salsa!
Top 5 HealthMarket Products
· Food For Life Ezekiel Sprouted Grain Bread
- Food For Life Ezekiel Bread is made by combining six sprouted grains and legumes (wheat, barley, millet, lentils, soybeans and spelt) that together provide a complete protein. It is free from preservatives.
- Sprouting grains can help improve digestibility, absorption of nutrients and antioxidants.
- Each slice of bread contains 3 grams of fiber and 5 grams of protein. Both fiber and protein can help with satiety and support better blood sugar control.
Tumaros Carb Wise Wraps
- Tumaros Carb Wise Whole Grain Wraps contain 60 calories, 13 grams of carbohydrates, 7 grams of fiber and 5 grams of protein.
- The lower-calorie yet high-fiber combination is helpful for those trying to lose weight while staying fuller for longer.
- They can be used for so much more than just packaging. Try them as breakfast burritos, sandwiches, enchiladas, tacos, and fajitas.
· Zevia® Zero Calorie Soda
- Zevia® – Zero Sugar, Zero Calories and Naturally Sweetened
- All Zevia® products are kosher, vegan and gluten-free
- Zevia® drinks are sweetened with stevia leaf extract and contain no additives that many must avoid to manage their ailments.
- Banza noodles are made from chickpeas. Chickpeas have been shown to improve blood sugar control. Studies show that eating beans is correlated with a reduced risk of diabetes and cardiovascular disease.
- Banza is high in fiber and protein (5 grams of fiber and 11 grams of protein per serving). For those looking to go more plant-based, banza can be a helpful addition to a pasta that provides a good amount of protein. It provides 1.5 times more protein and 3 times more fiber than regular pasta.
· Avocado Oil by Chosen Foods
- Chosen Foods Avocado Oil is 100% pure, naturally refined and always made from perfectly ripened avocados, which are a healthy source of fat.
- Chosen Foods Avocado Oil is the workhorse of the kitchen. With its neutral flavor, avocado oil can be used in baking, marinades, dressing mixed leafy greens, and pasta salads — the possibilities are endless.
- With avocado oil’s smoke point of 500°F, it can be used for any cooking purpose, from frying over high heat to grilling or baking.
Healthy You at the Health Fair 2022 – in person!!!
Do you want to start the new year off right? Attend our annual health fair to learn about your nutritionist’s favorite products, get your nutrition questions answered, and receive free samples, recipes, and coupons.
o Event date: Saturday, January 29, 12:00 p.m. – 2:00 p.m
- Northgate Hy-Vee (1823 East Kimberly Street, Davenport, IA)
- Devil Glenn Hy-Vee
- Utica Ridge Hy-Vee
- Milan Hy Vee
- Rock Island Hy Vee
Mango Black Bean Salsa
Everything you need:
1 medium mango, peeled, seeded and cut into ¾-inch cubes
1 (15 oz) can Hy-Vee black beans, drained and rinsed
1 cup frozen Hy-Vee Select super sweet corn, thawed
¼ cup diced red peppers
¼ cup finely chopped green onion
1 tbsp minced garlic
¼ cup coarsely chopped fresh parsley
3 tbsp fresh lime juice
Sp tsp Hy-Vee salt
¼ tsp ground cumin
Baked tortilla chips for serving
Everything you do:
In a medium-sized bowl, mix all the ingredients. Serve with baked tortilla chips.
· READ NUTRIENT LABELS: Look for foods with 2 grams or less of saturated fat, 0 grams of trans fat, and less than 140 mg of sodium per serving. Choose foods with at least 5 grams of fiber per serving.
· ADD GOOD FATS TO YOUR BASKET: Unsaturated fats like nuts, olive oil, avocados, and salmon can reduce the amount of low-density (“bad”) lipoprotein (LDL) cholesterol in the blood and lower the risk of heart disease.
· CHOOSE WHOLE GRAIN FOODS: Look for the word “whole grain” as the first item in the ingredients list instead of fortified flour or “multigrain”. Whole grains contain the whole grain and are a better source of fiber.
· BEWARE OF HELPFUL INGREDIENTS: Sodium and added sugars can go by many different names. Sodium can be referred to as monosodium glutamate (MSG); Sugar can be high fructose corn syrup, dextrose, or molasses.
LOOK FOR THE HEART TICKET: When you see the heart tick on a food label, it means the product has been certified by the American Heart Association to meet certain nutritional requirements.
- Heart Check certified foods contain 10% or more of the daily requirement of vitamin A, vitamin C, calcium, protein or fiber. It has 1 gram or less saturated fat per serving, ½ gram or less trans fat per serving, and limits sodium (based on each food category).
Meet your metric screening
When: February 2022
What: Do you want to take control of your health? Come for a Free Biometric Screening with your Hy-Vee Nutritionist! Your dietitian will take a fingerstick blood sample, which is used to measure cholesterol, triglycerides, and glucose levels. They will also measure resting blood pressure, weight and body fat percentage. Appointments will be made based on availability while stocks last! To enroll, visit www.hy-vee.com/health.
Where: Northgate Hy-Vee (1823 East Kimberly Road, Davenport, IA 52803) and Milan Hy-Vee
Copyright 2022 KWQC. All rights reserved.
The Beef on Plant-Based Meat Alternatives
Just look at the grocery store shelves and you will see a plethora of plant-based meat alternatives. As more people restrict animal products, companies are offering a wider variety of plant-based foods that mimic the taste of meat.
The non-meat eater population is growing, with 63% of respondents in a recent US consumer survey saying they are eating more plant-based foods. Specifically for plant-based meat alternatives, market research firm SPINS reported that dollar sales for plant-based meat increased 45% from 2019-2020.
People are turning to vegetarian options for many reasons, including environmental sustainability and animal welfare. Plant-based foods generally have a lower environmental impact while providing fiber and other nutrients that may help prevent some chronic diseases.
Research has shown that a greater intake of red and processed meat increases the risk of heart disease. A study of 20,000 people published in the journal European Society of Cardiology showed that people who ate more red meat had smaller heart chambers, poorer heart function and stiffer arteries.
On the other hand, research has linked a plant-based diet to lower cardiovascular risk.
“Everyone should follow a plant-based diet to reduce the risk of cardiovascular disease and certain cancers, and to diversify the bacteria in your gut microbiome,” says Kirsten Straughan, RD, director of the Nutritional Sciences program at the College of Applied Health Sciences University of Illinois Chicago.
If you’re looking to increase plant-based meat alternatives in your diet, you should know what to look for because not all are created equal.
Meat and plant-based diet
You know what you can get from whole plant-based foods — like an apple or a stalk of broccoli — but how healthy are plant-based meat alternatives?
The magic of food technology has transformed plant proteins from soybeans, peas, legumes, nuts, seeds, whole grains and mushrooms, or “mycoproteins,” into a variety of plant-based meat alternatives, from veggie burgers, sausages and hot dogs to fake chicken nuggets and fish fingers.
And just as animal meat is nutritionally different, not all plant-based meat alternatives are created equal.
Recent research in the Journal of the Academy of Nutrition and Dietetics compared the nutritional quality of ground beef alternatives sold by major brands in the US and ground beef made from animal meat.
The plant-based ground beef alternatives tended to contain less saturated fat than ground beef, although levels varied. Some products in the study had as much saturated fat as ground beef.
The plant-based alternatives contained a moderate amount of fiber, which is underconsumed in the US. The results also showed that the plant-based alternatives were good sources of iron, manganese, copper, folic acid, and niacin. However, they contained fewer essential nutrients — protein, zinc and vitamin B12 — than ground beef.
Sodium levels were also higher in plant-based alternatives than animal meat, but salt is usually added to flavor ground beef during cooking.
Plant based diet
Just because products are plant-based doesn’t mean you can be sure you’re getting all the nutrients you need. Consider how these options fit into your broader diet.
“It’s the total diet that counts,” says Penny Kris-Etherton, PhD, RDN, professor of nutrition at Pennsylvania State University, who recently spoke about plant-based meats and reducing cardiovascular risk at the Academy of Nutrition and Dietetics’ Food & Nutrition Conference & Exhibition.
“When you go plant-based, make sure you’re doing it right, because if you’re doing it wrong, you’re not doing yourself any good,” she says.
The food we eat, whether plant or animal, must be nutritionally adequate and in line with current dietary recommendations. “Our goal should be to achieve optimal nutritional quality, whether or not the diet contains animal protein,” says Kris-Etherton.
“Lean beef can provide many nutrients that are either under-absorbed or difficult to obtain,” she says. Lean beef provides protein, easily absorbed iron, zinc, magnesium, selenium, vitamin B12, phosphorus, as well as creatine for muscle growth and maintenance, the antioxidants taurine and glutathione, and conjugated linoleic acid, an important fatty acid.
“Lean beef can be incorporated into a healthy diet that meets all current nutritional recommendations for health promotion and disease prevention,” she says.
If you’re replacing animal meat in your diet, make sure you’re getting a nutritious substitute, says Straughan. “It’s important to read labels,” she says. “Even within brands, look at individual products, look for saturated fat from coconut oil, and look for fiber in the product.”
The bottom line is that eating less red and processed meat — and less animal products in general — can be good for your health, but it’s important to understand whether plant-based meat alternatives hit the nutritional mark for you.
Vicki is a Registered Dietitian, Lifestyle Nutritionist, Author, Culinary and Media Consultant and the author of two books.
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