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Posts Tagged ‘ spices ’

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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10 Simple Tips to Savor the Flavor of Eating Right

Below is my blog post “10 tips to savor the flavor of eating right.”

You can also read it on Huffington Post HERE.

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National nutrition month (NNM) is a nutrition education campaign sponsored yearly by the Academy of Nutrition and Dietetics (AND). This year’s NNM theme is Savor the Flavor of Eating Right.

Here are smart tips to help you eat healthier this month.

1. Mind your portions and eat slowly.

One of the best ways to “savor the flavor” is to chew our food well instead of shoveling it in. This will not only help us eat less, but we will be able to actually taste and enjoy what we are eating.

2. Include fruits and vegetables at each meal.

Sprinkle in berries to your yogurt, add a colorful green salad to your lunch, and include vegetables with your dinner.

3. Eat a variety of foods from each food group.

Sorry Paleo lovers, but it really is best to include foods from all the food groups.

4. Aim for color!

Choosing a colorful variety of fruits and vegetables is best, as different antioxidants exist in the different color spectrums. The deep red pigment found in tomatoes and watermelon contains the antioxidant lycopene, for example. The deep orange color found in cantaloupe and sweet potatoes contains beta carotene.

5. Enjoy whole grains.

The recently release 2015-2020 Dietary Guidelines, as in previous editions, suggest that half of our grains be whole grains. Healthy whole grains include brown rice, whole wheat bread, and oatmeal.

6. Include plant based proteins such as beans, peas, and legumes.

These pulses not only give you protein, but they have an added bonus as they are chock full of fiber, vitamins and minerals.

7. Spice it up.

Adding in spices to your favorite foods will not only enhance the flavor, but it will boost your nutrient intake. And adding spices helps to reduce your need to use added sugar and salt.

8. Snack on nuts.

Adding nuts as a midafternoon snack will not give your diet a boost of nutrients while also filling you up. So you may end up eating less later, a great boost for weight loss!

9. Try new foods.

A huge assortment of whole foods are available to us. But we often get into a rut and stick with the usual fare. Give a new food a try and savor the flavor. You may actually love it!

10. Get outdoors.

Spring is coming, so use this as an opportunity to get more active and take advantage of outdoor activities such as walking and bike riding.

We would love to hear your favorite springtime tips.

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