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6 Best Breakfast Recipes to Slow Aging, Say Dietitians — Eat This Not That

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Unfortunately, there is still no miracle Fountain of Youth to be found. But even though we can’t completely bring the aging process to a halt, there are lifestyle changes we can make to slow down the process.

One of the healthiest ways to naturally slow the aging process down is by choosing healthy foods to eat on a regular basis. In fact, if you look at the people in the world who live the longest lives on average, a healthy diet is a central pillar to their long life span.

We spoke with our medical experts Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, aka The Nutrition Twins, to learn more about specific breakfast foods that can help slow the aging process.

Here are some breakfast recipes they hand-selected that you can try for a delicious, anti-aging health boost first thing in the morning. And for healthy recipes to try any time of day, make sure to check out The Best Recipes to Lower Inflammation.

Waterbury Publications, Inc.

“This frittata is just the way to start your day if you want to turn back the hands of time,” say The Nutrition Twins. “For starters, unlike many breakfast options, this savory dish brings the flavor without preservatives, sugars, saturated fat, and other ingredients that promote inflammation, damage the body, and hasten the aging process. This breakfast gets its robust flavor from herbs and spices , which are some of the most potent inflammation fighters. Like most powerful plants, herbs and spices may be even more beneficial when eaten together so they can work synergistically to promote health from many angles.”

“In this fragrant frittata, antioxidant-packed dill weed’s flavonoids, which are linked to disease prevention, team up with thyme, which has been shown to lower blood pressure and protect against colon and breast cancer,” they continue. “Together they are working to fight inflammation and reduce damage to your body’s cells.”

“And there’s nothing like sneaking a leafy green in to start your day, and with this frittata, spinach provides lutein and beta carotene, inflammation-fighters that have been shown to protect against age-related macular degeneration.”

Get our recipe for Vegetable Frittata.

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Bowl of avocado hummus with celery and spoonWaterbury Publications, Inc.

“Spread this avocado hummus on a slice of whole-grain toast and it has all the anti-aging and health benefits and creamy satisfaction of avocado toast, plus it packs protein from the chickpeas for extra satisfaction and staying power,” say the Nutrition Twins . “Chickpeas provide plant-based protein, which means they contain both fiber and protein to keep your energy on an even keel, stabilize your blood sugar levels, and help to keep you satisfied. All of this helps to stave off hunger and the overeating and weight gain that comes with it.”

“When it comes to fighting the ill effects of aging, battling the bulge is an important step because weight gain is linked with inflammation,” they continue. “Research shows that chickpeas aid in weight loss even when calories aren’t restricted. And for that younger-looking complexion, chickpeas contain antioxidants such as catechins, alpha-carotene, epicatechin, and carotenoid, which all help the skin with anti-aging properties and protection from fine lines.”

The Nutrition Twins also note that “avocados may also reduce inflammation in the body, as well as in newly forming skin cells, for prettier, healthier more youthful appearing skin. The antioxidants in garlic fend off inflammation throughout the body that damages the body and aging it.”

Get our recipe for Avocado Hummus.

Mango ginger overnight oat jars with spoons and pomegranate seedsWaterbury Publications, Inc.

“This easy-to-make recipe is perfect for a hectic morning—simply prepare it the night before, put it in the fridge, and grab it for a major anti-aging boost,” say The Nutrition Twins. “The polyphenol antioxidants in oats called avenanthramides (AVE), have the power to boost antioxidant defenses as well as slow the inflammatory response to strenuous exercise. This is particularly important because whether the inflammation is provoked by aging or exercise, it can have a negative impact on health over time.”

“Ginger prevents oxidative stress and inflammation associated with aging and degenerative diseases, including Alzheimer’s disease, diabetes, hypertension and osteoarthritis, while ginger’s antioxidants help to preserve skins’ collagen, assisting in keeping it youthful and elastic. Couple those skin benefits with the vitamin C in mangoes, which helps with the formation of collagen, and this breakfast is just the bowl you need to maintain soft, supple, young skin.”

Get our recipe for Mango Ginger Overnight Oats.

Acai bowl with blueberries and kiwi in white bowl with spoonWaterbury Publications, Inc.

“Easy bowl recipes are all the rage, and this anti-aging one may just become your new bestie,” say The Nutrition Twins. “Packed with blueberries, acai, kiwi, and almonds, this is an anti-aging superhero. When it comes to aging, nothing seems to age you faster than forgetfulness and a slow mind, and blueberries help to keep your brain healthy, prevent age -related memory loss, boost brain cells, improve mental health, and increase concentration and focus.”

“The polyphenols in acai berries interfere with abnormal cell formation and boost the immune system while their anthocyanins lower bad ‘LDL’ cholesterol to keep your heart healthy, strong, and youthful, and protect against cardiovascular disease, the most common condition in older adults and the number one cause of death.”

“Kiwi fruit is rich in vitamin C, which fights against the free radical formation and helps to keep skin youthful. And thanks to almonds’ vitamin E, research has found that almonds may protect against UV damage and wrinkles.”

Get our recipe for Acai Bowl.

matcha mint smoothie garnished with mintCarlene Thomas/Eat This, Not That!

“The ingredients in this smoothie pull out all the anti-aging stops,” say The Nutrition Twins. “Matcha is packed with disease-fighting catechins like EGCG (epigallocatechin gallate) and has more than 2 to 3 times the catechins of antioxidant powerhouse green tea, which means it’s an inflammation-fighting rock star. The link between inflammation and aging is an important Concern because of its association with the development of chronic diseases such as heart disease and diabetes.Thanks to its anti-inflammatory benefits, matcha has been shown to reduce the risk for both of those as well as for high blood pressure, and to protect the brain against aging.”

“Spinach is packed with antioxidants including lutein and beta carotene, which fight against inflammation and have been shown to help protect against age-related macular degeneration,” they continue. “Mint may boost brain health and may have the potential to help treat the symptoms of Alzheimer’s disease.

The Nutrition Twins recommend “pairing this smoothie with Greek yogurt or a hard-boiled egg for extra protein and staying power.”

Get our recipe for Matcha Mint Smoothie.

Peaches and green kale smoothie bowl on white backgroundWaterbury Publications, Inc.

“This simple blend-and-pour smoothie bowl recipe is packed with anti-aging ingredients,” say The Nutrition Twins. “For instance, kale helps to protect against age-related diseases like heart disease and cancer. It contains chlorophyll and can help to prevent the body from absorbing heterocyclic amines, which are carcinogens that are created when you cook animal products at high temperatures. Kale’s Flavonoids quercetin and kaempferol protect the heart, help to lower blood pressure (which increases as we age), and fight inflammation as well as cancer.”

“The vitamin C and antioxidants in the lemon mop up free radicals and prevent skin aging and may positively affect the intestinal tract and microbiome,” they continue. “Peaches are also rich in vitamin C to promote collagen, helping to prevent wrinkles and keeping skin soft and supple.”

Get our recipe for Peach Kale Smoothie Bowl.

Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News

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For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.

ANNOUNCEMENTS

  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, theatre@parkland.edu or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at TKleparski@parkland.edu or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.

STEVICK CENTER ACTIVITIES

Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.

Bingo:

  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.

Bridge:

  • Noon to 3 pm Thursdays.

Euchar:

Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.

HOT LUNCH PROGRAM

The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.

Sunday:

  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.

Tuesday:

  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.

Tuesday:

  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.

Tuesday:

  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.

Friday:

  • Chef’s choice — regional favorites will be served.

VOLUNTEER OPPORTUNITIES

If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at rsvpchampaign@gmail.com or 217-359-6500.

CURRENT NEEDS

Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at rsvpchampaign@gmail.com or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice

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By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Are Peanut Butter and Jelly Sandwiches Healthy?

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In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.

Summary

Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!

Summary

When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.

Summary

Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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