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9 Healthy Eating Habits to Live Over A Century, Say Dietitians

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You don’t have to live in a blue zone to live over a century. “Blue Zones” are known for having the densest population of over 100 – in five different communities around the world. And while these communities are known to be the healthiest and to live the longest, the truth is that you don’t have to be a community member to receive the same benefits. While genetics play a role in longevity, setting healthier habits also increases your chances of living long enough to hit that three-digit number.

So what’s your secret? If you took a close look at these communities, you would find that their diets included a variety of real, whole foods. They also focus on eating at the table, sharing meals with others, and exercising their bodies regularly.

But what exactly is on their plates? We spoke to a few registered nutritionists to examine some of the healthy eating habits that can help you live over a century, and these tips align closely with the way of life of the people living in the blue zones. Here are the healthy eating habits that you can incorporate into your life today for a happier and healthier life tomorrow. Then check out our list of the 7 Healthiest Foods You Should Be Eating Right Now.

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“Fruits and vegetables are known to be good for you, but it’s important to remember that they are more than just that,” says Amy Goodson, MS, RD, CSSD, LD. “Colorful fruits and vegetables provide the body with various vitamins, minerals, antioxidants and plant substances that support the heart, the intestines, strengthen the immune system and much more! Each product color contains a different nutrient package.”

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“While every body and its natural genetics are different, getting your body properly energized is a critical component if you are to live over a century,” said Ricci-Lee Hotz, MS, RDN at A Taste of Health, LLC and Expert at Testing . com. “Ensuring a varied diet that includes a variety of fruits, vegetables, lean proteins, whole grains, high fiber carbohydrates, and healthy fat, and properly balancing them with each meal and snack, is critical to ensuring that your body is getting all it needs to be optimal In addition, keeping your stress levels low (especially the food around you) can always help your body stay as healthy as possible.

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“Eating a plant-based diet is one of the best nutritional choices possible for leading a life of greater quality and quantity,” says Trista Best, MPH, RD, LD and a registered nutritionist with Balance One Supplements. “For many who adopt a plant-based diet, their goal is overall health and a reduced risk of chronic diseases that culminate in longer lives. The many benefits of a plant-based diet include heart health, weight loss, and diabetes prevention, and a new secondary benefit is emerging: a lower risk of cancer. “

Best points to research from the American Institute for Cancer Research that says one of the best ways to prevent cancer is through diet. Focusing on nutrients like fiber, vitamins, minerals, and phytonutrients in your diet is key and can be found in foods like vegetables, fruits, beans, grains, nuts, and seeds.

If the plant-based switch isn’t achievable for you, Best also recommends focusing on a flexitarian approach if you want to live over a century.

“For many, this can be a daunting task, and a flexitarian approach may be the best option,” she says. “Regardless of where you fall, reducing the amount of animal protein in your diet will improve your longevity.”

Here are 10 benefits of a plant-based diet.

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“The healthiest people fill their plates with nutritious foods like whole grains, fruits, vegetables, lean protein, dairy products, and healthy fats, but they also enable luxury foods,” says Goodson. “The key to a long, happy life is balance. Most of the time, 80%, eat foods to energize and keep your body strong. Then, 20% of the time, enjoy vacations, holidays, and desserts with people who you love. It’s the best plan for your body and soul. “

It’s about setting healthier habits for yourself! Here are 5 healthy dessert habits for a flat stomach.

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“It’s important not to overeat,” Rachel Paul, PhD, RD of CollegeNutritionist.com. “Eating too much calories, including healthier foods, leads to weight gain. People who are overweight or obese are more likely to develop diseases such as diabetes, heart disease and some cancers that can lead to premature death. “

One of the best ways to combat overeating is to monitor your body’s hunger and bloated feeling, portion your meals, and set specific times for meals and snacks throughout the day. Overeating and mindless snacking can easily go hand in hand, so establishing healthy snacking habits that will help you feel full, prevent overeating, and ultimately help you live over a century is important.

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“As we get older, we typically lose 2 to 3% muscle mass per decade,” says Goodson. “With age, this can lead to falls, broken bones and instability. The key? Stock up on lean protein with all meals and snacks. Protein helps and builds and repairs muscles and helps keep your body strong as you age. Including foods like lean beef, poultry, fish, eggs, dairy products, beans, and legumes can help you increase your protein. “

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“As a nutritionist, I always tell people to eat the rainbow because all the different colored foods are different phytonutrients that help us stay healthy as we age,” says Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. “One useful type of phytonutrient found in colorful fruits, vegetables, and other plant foods are compounds called ‘flavonoids’. In fact, recent research has shown that these flavonoids help maintain long-term brain health. Foods rich in flavonoids include onions, berries, dark greens, herbs, broccoli, cauliflower, dark chocolate, soy, and citrus fruits.

To easily incorporate flavonoid-rich foods into your diet, Burgess says, “For breakfast, try mashing berries and chia seeds to make your own jam. Try stirring additional onions and herbs into a stew curry for dinner.”

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“To keep our brains sharp and prevent cognitive decline, our diet can make a difference,” said Lisa R. Young, PhD, RDN, author of “Finally Full, Finally Slim” and a member of our medical panel. “Foods high in certain vitamins, antioxidants and phytochemicals can promote brain health. Deep red foods like tomatoes and watermelons contain the antioxidant lycopene, which fights the free radicals that come with aging. Leafy vegetables like kale and spinach are high in vitamins E and K, which can prevent memory loss and help reduce our ‘brain age’. “

Related: Why you need antioxidants in your diet – and how you can eat more of them

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“As we get older, our metabolism tends to slow down, so it’s important to watch out for calories and exercise more to avoid gaining weight,” says Young. “It turns out that maintaining a constant weight and avoiding yo-yo diets are just as important. Okinawa centenarians, known for leading long and healthy lives, were known to keep their calories low and weight (BMI) has been linked to lower rates of heart disease and certain cancers. “

For more, be sure to check out our list of the 6 Best Diets That Will Make You Live Longer, Say Dietitians.

Whole Grains Health

The Pros and Cons of Vegetarian Diets

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Many people follow a vegetarian diet to improve their health. The health benefits of a vegetarian diet are well documented. But this diet also has disadvantages. When thinking about following a vegetarian diet, consider these pros and cons to make sure it is right for you.

Pros: A vegetarian diet can lower your risk of disease.

Fruits, vegetables, whole grains, nuts and seeds are at the heart of a healthy, balanced vegetarian diet. These foods provide an abundance of health-protecting vitamins, minerals, antioxidants, and fiber that can lower the risk of common chronic diseases such as heart disease, diabetes, some cancers, and obesity.

Cons: Just because it’s vegetarian doesn’t mean it’s healthy.

On the other hand, if your vegetarian diet includes a lot of highly processed foods instead of whole plant foods, the risk of some chronic diseases may even increase. There are plenty of junk foods that can fit into a vegetarian diet but are not good for you – think soda, chips, and cookies, among others. Packaged vegetarian meals and snacks can contain high amounts of added sugar, sodium, and fat and offer little to no nutritional value. Remember, as with any diet, there are ways to make a vegetarian diet healthy and turn it into a diet disaster.

Pros: You have options when it comes to going vegetarian.

You can determine the type of vegetarian eating plan that will work best for you. Some people cut meat, fish, and poultry from their diet, but eat eggs and dairy products. Others only allow eggs or only dairy products. Some occasionally contain seafood. A vegan diet eliminates all foods that come from animals, even things like honey.

Downside: You may be nutritionally deficient.

Some essential nutrients such as vitamins B12 and D, calcium and iron are not found in many plant foods. Vegetarian diets can provide these nutrients as long as food intake is properly planned, but supplementation is sometimes required. The main sources of these nutrients for vegetarians include:

  • Vitamin B12: Found in animal products such as eggs and milk (as well as meat, fish and poultry). Also found in some fortified grains, nutritional yeast, meat substitutes, and soy milk.
  • Vitamin D: In addition to eggs and fish, it is also found in fortified vegetable milk and mushrooms. Vitamin D is also obtained from exposure to the sun.
  • Calcium: In addition to dairy products, calcium is found in fortified plant-based milk, grains, juice, tofu, kale, kale, broccoli, beans, and almonds.
  • Iron: You can get iron from eggs, but also fortified grains, soy, spinach, Swiss chard, and beans. Combine iron-rich foods with vitamin C-rich foods like citrus fruits, peppers, or tomatoes to increase your intake.

Starting a vegetarian diet can be difficult when shopping for groceries, dining out, and dining in social settings. Over time this will get easier, but will require some work. Read the product labels and familiarize yourself with common animal ingredients like casein, whey, and gelatin. In restaurants, remember that meatless meals can be made with dairy or other animal products such as beef or chicken broth. So ask questions to make a choice that is right for you. If you’re eating at home, it’s best to bring a vegetarian dish that anyone can enjoy.

If you are committed to a vegetarian lifestyle, a registered dietitian can provide helpful tips to better meet your nutritional needs.

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Falling for weight loss myths

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I’m here to warn you about 5 fat loss myths that most people fall for. This may sound like soapbox talk and we apologize, but trust us when we say this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste time on these:

Myth: Diet pills help with fat loss

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for them. The “magic pill” has yet to be discovered (it was discovered – exercise. It just doesn’t come in pill form). Diet pills are more likely to damage your health and burn your wallet than you lose weight.

Don’t take a pill – instead, burn calories with exercise.

Myth: You should starve to lose fat

Trying to lose weight by starving is not only ineffective but also dangerous. It may seem like a severe calorie restriction would result in the fastest weight loss, but your body is complex and doing so disrupts your metabolism and slows down your results.

Don’t starve yourself – instead, eat healthy, small meals throughout the day.

Myth: Lots of crunches will straighten your abs

We all want our midsection to look toned while walking on the beach, but excessive crunches aren’t the solution for tight abs. To achieve a slim look, you need to focus on burning off the layer of fat that covers your abs.

Don’t be obsessed with crunches – focus on burning fat instead.

Myth: Eat Packaged Diet Foods For Quick Results

It is amazing to see what foods are packaged as “diet” or “weight loss” aids. In most cases, these products contain refined sugars and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods – stick to nutritious whole foods instead.

Myth: You have to avoid carbohydrates to lose fat

Carbohydrates get a bad rap, which is unfortunate because you can (and should) eat carbohydrates while you are losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

Don’t go without all carbohydrates – stick with healthy carbohydrates instead.

Fred Sassani

Now that you know what not to do to look your best this summer, it’s time to go over your beach-ready game plan.

Here’s what you need to know in 3 easy steps:

First: cut out the trash

The best way to do this is to start cleaning your kitchen. Avoid sugary, processed, and high-fat foods. Once the rubbish is cleared away, don’t buy anything more. Remember, your beach-ready abs depend on what you eat – don’t eat trash.

Second: focus on whole foods

Replace the junk food in your life with a lot of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy products. Clean eating is that easy.

Third, start an exercise program with a fitness professional

This is the most obvious step. When you’re ready to get into tip-top shape, find a fitness professional who can help you along the way by creating a simple, step-by-step program. Invest in your health and watch the rest of your life change too.

Fred Sassani is the founder of Bodies By Design, a nationally certified personal trainer and nutrition specialist. For comments or questions, you can reach Fred at getfit@bbdforlife.com or visit bbdforlife.com.

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How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic

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Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?

The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics

“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “

Indicates your baby is ready to wean the formula

Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “

A healthy solid food diet for a baby should include:

  • Fruit.
  • Grains.
  • Protein from meat, eggs, or boiled beans.
  • Vegetables.

“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”

Signs your baby is NOT ready to wean the formula

Your baby should continue feeding if:

  • You’re not gaining weight.
  • Were born prematurely.
  • Have not established a balanced solid diet.
  • You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)

Health conditions that affect how long babies drink formula

Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:

“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”

How to wean your baby off formula

If your baby likes the taste of cow’s milk:

  1. Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
  2. For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
  3. Stop giving milk as soon as you have drunk the milk without any problems.

If your baby prefers the taste of formula:

  1. Build the formula as usual. Do not add cow’s milk to the milk powder.
  2. Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
  3. Feed your baby the mixture.
  4. Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.

Bottle or cup?

Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”

Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”

Does my baby still need milk when he wakes up at night?

Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “

Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.

But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “

When to apply the brakes when stopping the formula

Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:

  • Dramatic change in her bowel movements.
  • Abundance.

If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.

Signs that your baby may not tolerate cow’s milk include:

  • Constipation.
  • Diarrhea.
  • Rash.
  • Vomit.

What is the best milk for a 1 year old?

Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.

Your doctor may recommend 2% milk instead if your baby:

  • Is difficult for her size.
  • Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
  • Is blocked.

Milk alternatives for toddlers

Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.

The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “

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