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Posts Tagged ‘ exercise ’

7 Nutrition Secrets to Live a Longer and Healthier Life

Below is my blog post for Huffington Post “7 secrets to live a longer–and healthier–life.

You can also read it here.

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Let’s face it. We all want to live a longer — and healthier — life. Aging is inevitable but there are healthy habits we can create and foods we can enjoy to help prologue our lives. A nutrient dense diet along with a stress-free lifestyle goes hand in hand to promote longevity.

As a nutritionist, I regularly get asked how to help slow the aging process. Below are some simple tricks to help stop the clock.


1. Go meatless.

Swapping meat for fish, beans, and legumes is a great way to fight inflammation and prevent aging. Indeed, consuming fish regularly has been shown to promote brain health. Fatty fish such as salmon and sardines also help boost our intake of omega 3 fatty acids, healthy fats also shown to promote heart health. Incorporating elements of the Mediterranean diet by eating less meat and more legumes along with more fruits and vegetables has also been shown to fight inflammation.

2. Eat brain candy.

To keep our brains sharp and to prevent cognitive decline, what we eat can make a difference. Foods high in certain vitamins, antioxidants and phytochemicals may help to boost brain health. Deep red foods such as tomatoes and watermelon contain the antioxidant lycopene which fights free radicals that come with aging. Leafy greens such as kale and spinach are rich in vitamins E and K which may prevent memory loss and help reduce our “brain age.” Berries contain anthocyanins which have antioxidant and anti-inflammatory properties.

3. Maintain your weight.

As we age, our metabolism tends to slow down so it is important to watch calories and exercise more to avoid weight gain. It turns out that maintaining a steady weight and avoiding yoyo dieting is equally important. The centenarians fromOkinawa, known to live long and healthy lives, were known to keep their calories down and their weight steady. Maintaining a healthy body mass index (BMI) has been associated with lower rates of heart disease and certain cancers. Eating nutrient dense foods along with practicing portion control allows you to eat almost all of your favorite foods while helping to keep your calories in check.

4. Eat a colorful plate.

Besides helping us feel fuller on fewer calories, eating a colorful diet high in fruits and vegetables (both fresh and frozen) can give your diet a boost of vitamins, minerals, antioxidants and fiber which cut your risk of chronic disease and help counter free radicals, thereby helping to fight cellular damage and aging. Choosing a colorful assortment of produce is best, as different health benefits exist from the different color spectrum. Try to start each meal with a mixed salad and as diet planning guides suggest, fill half of your plate fruits and veggies.

5. Skimp on added sugar.

For the first time, the Dietary Guidelines set a specific recommendation for limiting added sugar. This was done for good reason. A diet high in added sugar has been linked to obesity, chronic diseases, and inflammation. The 2015-2020 guidelines advise that added sugars comprise no more than 10 percent of calories, which amounts to around 12 teaspoons of sugar, for a 2,000-calorie diet. Americans currently consume 22 to 30 teaspoons of added sugar daily, half of which comes from sugary beverages. While we should skip soda, we also must watch out for other foods such as many store bought salad dressings, ketchup, and prepared foods which contain considerable amounts of added sugar. Read food labels and take note: high fructose corn syrup, sucrose, dextrose, maltose, and honey are all other names for “sugar.”

6. Spice it up.

Seasoning your favorite foods with spices will not only enhance the flavor, but will boost your nutrient intake, and help fight the aging process. Turmeric, for example, contains the active ingredient curcumin which has anti-inflammatory properties and help relieve joint pain. And, for an added boost, seasoning your foods with spices helps to reduce your need to use added sugar and salt.

7. Keep moving.

As a nutritionist, I am a huge advocate for exercise and recommend that my clients incorporate an exercise program into their (almost) daily routine. Cardiovascular exercise including walking, biking, and swimming help keep our heart strong while strength training helps preserve lean muscle and is therefore equally important as we age.

We would love to hear your favorite anti-aging tricks.

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Maintain a Healthy Lifestyle While Traveling

Below is my blog post for Huffington Post. “How to maintain a healthy lifestyle while traveling.”

You can also read it HERE.

This is the season for traveling and summer vacations. While we often do lots of research to find a great travel destination, we often do not have a plan to stay healthy while we are away.

As a nutritionist, I spend a lot of time this season teaching clients how to stay healthy, lose weight, and keep it off while enjoying summer vacations. I also enjoy traveling for fun and travel for work as well, so I am always fine tuning simple strategies to maintain a healthy lifestyle while being out of town.

Here are five simple and painless strategies to implement while taking on your next trip.

1. Drink a lot of water.

Staying hydrated is very important while traveling. Often, especially when flying, you may feel sluggish and fatigued due to dehydration. People also mistake feeling hungry when they are really just dehydrated. Keep a bottle of water handy while traveling. If you are going to an exotic location, find out in advance about the safety of drinking the tap water and then plan accordingly. If you are taking a road trip or a bike trip, always keep some water on hand.

2. Watch your diet.

Be mindful of what and how much you eat. As I tell clients, vacations are not a time to begin a diet. It is also not a time to go completely overboard. I suggest enjoying the local cuisine but do not overdo it. Planning in advance helps a lot. Identify the local cuisine that you want to try and plan your eating around that. If you want to enjoy local pasta in Italy, for example, skip the bread. An occasional alcoholic drink is also okay, but best to enjoy a glass of wine with dinner as opposed to on an empty stomach. When it comes to food and drink, think moderation.

3. Eat plenty of fruits and veggies.

One of the easiest ways to keep your eating plan in check and to avoid going overboard is to be conscious of including fruits and vegetables in your daily diet. I suggest incorporating a fruit or vegetable at each meal. Try to include a fresh fruit serving in the morning with breakfast or as a mid morning snack, and include some kind of vegetable dish with lunch or dinner. It can be a fresh salad, a cooked vegetable, or a healthy soup option.

4. Eat structured meals.

Eating structured meals is one of the best ways to keep your diet in check. Try for a healthy breakfast including some protein to keep your blood sugar in check. A Greek yogurt with fruit, eggs with whole wheat toast, or whole grain toast and peanut butter are some good choices. Try to skip the pastries, especially in the morning. Do not skip lunch. If you are on the run, be mindful to sit down and enjoy a healthy lunch even if it is a quickie. A salad with grilled fish or tofu, a turkey sandwich, or a veggie burger is a good choice. If you want to indulge in the local cuisine, that is ok on occasion, but think portion control. And skip the fried foods. Finally, don’t go totally overboard at dinner.

5. Get active.

One of the best ways to explore a new location is to walk, walk, and walk. Be sure to pack comfortable walking shoes so that you can get plenty of exercise. Other types of exercise, such as swimming and biking, are also great, especially in summer months. Find out if there is a pool where you are staying, or better yet, if possible, book a hotel with a pool. Regardless of what exercise you choose to do, the most important point is to incorporate it into your day and do it.

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