EAT REAL FOOD. PERIOD.
One of the most asked questions by our followers is “what kind of diet do you follow?” I have to admit I’ve been on every kind of eating program there is……each new “diet” sounds fabulous and I just know I will look like Giselle in a day or two by following it. However, what I am learning these days is that eating REAL foods and moving more is the key to feeling great and having mental clarity (JK…..there is NO mental clarity, right?!) My daughter, Ashley was hysterical in clueing me into the fact that DIET has the word “die” in it…….enough said!
So, today I thought we would give some super healthy eating tips for glamorous gals over 25:) See how I totally went around that “older” thing?!!!
As we grow wise (did it again!), one of the most important factor to our overall health is our diet. We are what we eat, and the foods and combinations we choose are totally in our control.
Making good food choices is especially true for women over 60, who have unique nutritional needs. We need to be sure that we nourish our bones, keep our hearts healthy and watch our blood pressure and weight.
Healthy living begins with the right attitude, and so a healthy, alert brain needs to be nourished as well. Add to that the basic principles of sourcing local and eating fresh, smart and economically, and we will create strong bodies and minds that will allow us to be able to do all the things we have waited all our lives to do.
Think about being able to travel, play with your grandkids, dance, learn, volunteer and simply live a full and active life after 60! I’m aiming for 112……keep ya posted!
Nut Butter Snacks. Sweet and salty cravings can be curbed with a tablespoon of natural nut butter spread over half an apple. You’ll get the benefits of both protein and fiber with only about 150 calories. Or, spread your nut butter on GG Fiber Crackers….double win…protein and lots of fiber. Keeps you fuller longer! The Raisin and Honey ones are my addiction!
Fish Oil. According to WebMD, Omega 3 fatty acids found in fish are essential to brain development and function, especially as we move through our sixties and beyond. Apparently, these amazing healthy fats may lower the risk of stroke and dementia, slow down mental decline, and enhance memory. What are we waiting for? Grill Fish NOW:)
Pistachios. Switch out the chips for some unsalted pistachios to potentially raise your HDL (good kind) cholesterol. A study conducted by the Department of Integrated Biosciences at Penn State has shown that eating just 1.5 – 3 ounces (57-85 grams) daily for four weeks can have a positive effect. Also a great choice, Almonds…..keep RAW almonds in a container for emergency snacking….yes…..it’s real!
Vitamin E. In “Brain Foods That Help You Concentrate,” WebMD, maintains that the Vitamin E antioxidant has been associated with lessening cognitive decline as we age. Eating just an ounce (28 grams) a day of nuts and dark chocolate will give you the vitamin E you need without excess calories you don’t need. It’s all about making healthy choices. It takes a little bit of time to get used to alternatives but, so worth the healthy benefits.
Consumer REAL Food. Did you know that it’s sometimes better to eat a real cookie than those low-fat or low-calorie snack packs filled with preservatives and artificial flavorings and ingredients? When you say it like that, it just makes sense. Whole food takes your intestines longer to process, so you feel fuller longer. Bake your real cookies with Inulin (natural fiber derived from Jeruselum artichoke) and get an added benefit.
Eat like a European. The French offer a simple daily diet strategy – “eat real food, chic portions, and chew 20 times.” Also, a study in the International Journal of Obesity supports that chewing 20 times helps us eat less, because it stimulates satiety hormones. The satiety hormone, Leptin helps to make you feel full. Again, add Inulin and enjoy your flat tummy! Be sure to take a page from the French and sit up straight with lower arms on edge of table. Bring the food to your mouth…..don’t lean in over your plate. Biso, Biso mon cher!
Eat the peels! Are you throwing away the most nutritious parts of your foods? The greatest portion of nutrients is in the peels of many fruits and vegetables. By peeling that apple or potato before you eat it, you are missing out on the nutrient-richest part of the food. Select fresh foods from your local Farmers Markets and enjoy the ENTIRE serving!
Dark Chocolate Obsession. Two squares of dark chocolate can satisfy your chocolate craving for just 115 calories. It gets even better! WebMD.com, notes that antioxidant rich dark chocolate contains caffeine, a natural stimulant that enhances focus and concentration, so treat yourself to a luxurious mid-afternoon pick-me-up. Keep a bar in the fridge that contains at least 75-80% cocoa to gain full benefits of this amazing food.
Think Cinnamon. Sprinkling cinnamon onto your fresh ground coffee before brewing may reduce blood sugar, blood pressure, and even stress. Now that’s hot. Read more about the potential benefits of cinnamon.
What is BLUE and healthy? Blueberries have long been touted the superfood, and they are thought to have a significant positive impact on the brain. They also may reduce the effects of age-related brain disease like dementia or Alzheimer’s. These yummy little treats are great in Greek Yogurt or blended into your morning smoothies. I like to use this blender to whip up fast and nutritious goodies.
Do you have others I’ve missed? Did you get some ideas from this post? If so, please leave a comment below and invite a couple of pals to join us!