Powerful Aging Tip #3

Food we eat – can mean the difference between life and death!

Eat an anti-inflammatory diet by avoiding refined, processed foods. They contain pro-inflammatory additives, carbohydrates and fats. So, just what foods are anti-inflammatory?

Stop eating starch; that means refined carbohydrates and the white stuff we so love like potatoes, white rice and foods made with refined flour. Why is it bad? More calories per pound and no “I’m full” signal spells overeating and poor nutrients.

Use extra-virgin olive oil when preparing your food; eat oily fish or take a high-quality fish oil supplement.

Replace foods made with white flour and sugar with those made with whole grains. Add colorful fruits and vegetables to your diet.

Reduce your chicken and red meat consumption – they contain a pro-inflammatory amino acid. Replace some of these meats with beans that are high in vegetable protein.

And don’t forget the black or green tea, high in anti-oxidants and anti-inflammatory compounds.

Now, quantity does matter. Studies have shown that reduced caloric intake increases longevity. Something I’ve done that has proven helpful is to eat a good breakfast with plenty of protein, my main meal at lunch , and a very light supper early in the evening.

Any time you feel stuffed after eating, you’ve eaten too much. How do you stop before you’re stuffed? You eat SLOWER and with intention, noticing how your food tastes and the minute you feel satisfied, you STOP eating. It actually takes 20 minutes for you to notice the feeling of fullness, so if you stuff it down while distracted by TV, you will not notice when you are full.

Powerful Aging Tip #2

Cardiovascular Exercise - Why?
To improve our ability to circulate the blood around in our bodies.

To find out your target maximum heart rate, start with 220, deduct your age and multiply by 80%. For example:

220 – 66 (age) = 154 x .80 = 123 my target maximum heart rate.

To start, get it up there for 20 minutes, 3 times a week. Work your way up to doing 45 minutes of aerobic exercise four days a week. How you ask, well speed walking is one of the best ways to do this because it’s low impact – meaning your joints will last longer and feel better. Of course, biking, hitting the treadmill, and any other activity that elevates your heart rate and keeps it there.

Always consult your health care provider before starting any new exercise regimen.