These superfoods are easy to include in your dietYou've heard a lot about superfoods. Often it is an exotic list of foods that you might try once, but are unlikely to add to your regular diet e.g. ginseng, pomegranate, quinoa.
Here is a list of "everyday" common foods that contain some superfood qualities that are great for your body. These are among the healthiest foods that you'll see on your everyday supermarket shelves. Be kind to yourselfWhat we eat affects how we feel, but, unfortunately, how we feel affects what we eat! If we feel stressed, we make poorer food choices, which sets up a circle of feeling bad.
Right now, the number one rule is to be kind to yourself. If you're making poor food choices, then that's a natural outcome of the circumstances. It's not going to kill you. Rest assured you're not alone. If you'd like to try to break the pattern, I have some suggestions for you. How to boost your brain for a better mood and less stressIn these times it is worth sticking with whatever exercise you can consistently do in the circumstances, as exercising regularly is linked to better eating habits. Conversely, a lack of social contact is linked to poorer eating habits and, over time, poor health outcomes.
A 2019 study published in the International Journal of Obesity, looked at 2,680 young adults who were not exercising regularly or dieting. Scientists found that after exercising for several weeks, formerly sedentary study participants were more likely to choose foods like lean meats, fruits and vegetables, while preferences for fried foods, sodas and other unhealthy options decreased. Improving your heart and vascular health was never so easyI see a lot of people steering clear of foods like oats and dark chocolate -the former because they fear the carbs, and the latter because it isn't packed with sugar.
What if I told you that oats and dark chocolate are two of the more healthy foods that you can eat? I eat them every day, for breakfast. Here's how to combine to two into one tasty and healthy breakfast. Firstly, let's do a quick update on their health benefits. Four tips to bring you out of stay-at-home healthier
My stay-at-home exercise level is significantly less than when I was going to the gym three times a week. My weight is starting to creep up.
Here's how much less we need to eat, based upon our reduced level of #StayAtHome activity. I'm still exercising, but a lot less intensively than before stay-at-home. I was doing three intense gym visits and running 5km twice a week. Now I run more often, but don't have the gear and space to put in the maximum intensity I was doing at the gym. It's for much more than just muscle
In the swirl of debate about high and low protein diets and the necessary amount of protein, the wide-ranging role of protein for our health often gets scant attention. It's more than just for muscle.
Some government health guidelines recommend people over 50 increase their daily intake of protein. Usually, this recommendation is linked to sarcopenia - the loss of muscle as we age. Apparently, because we become less efficient at converting protein into muscle, we should have more to kick the process along. I'm not sure how that works in people who are not active, whether it helps or not. But for active older people, like me, I think that we should have quite a lot more than the usual health official recommendations. Prunes aren't just for regular bowel movements
Prunes aren’t just for regular bowel movements.
Dried plums — or prunes — are among the highest antioxidant foods shown to help improve bone strength. They have a unique nutrient and dietary bioactive profile and which exerts beneficial effects on bone. The National Osteoporosis Foundation estimates that over half of Americans age 50+ have either osteoporosis or low bone mass - a serious cause of loss of quality of life. The beneficial effects of prunes on bone health is thought to be in part due to the variety of phenolics present in the fruit, which increase the mineral content in our bones. In early studies the level of prune intake originally found to bone-enhancing was fairly high at 100 grams, or 9 to 10 prunes a day. Further research (2015) found that eating just 2 to 3 prunes a day helped reduce bone loss and increases bone density. They found that in a study group of 65 to 80 year-olds, 5 to 6 prunes a day can be as effective as 10 to 12. That's good news, as I usually eat 5 or 6 a day! (Just FYI, 1 prune has 23 calories, 6 grams of carbohydrates and 1 gram of fibre.)
This week's 4 Most Valuable pieces of content that I found to help you live longer better (and might save you a little money). These four articles stood out to me this week:
This is the first edition of my weekly 4 Most Valuable pieces of content I can find to help you live longer better.
I read a lot of articles each week. A lot are just factory-produced content for Google. A lot are search engine headlines with little substance. A lot do not gel with my 20 years of experience exercising and my Professional Diploma in Sports Nutrition. But some have very useful hints and "how tos". I pick four of these a week to share with you. I also add my insights, generally to explain the "why" so that you have more motivation to try. These four articles stood out to me this week:
Just as Mussorgsky wrote his "Pictures from an Exhibition" suite after attending an art exhibition, I've created a more prosaic piece of content below which are examples of the questions I experienced from my final examination for a Professional Diploma in Sports and Exercise Nutrition. You'll see from the questions how this knowledge fits into my ambition to help people lower their body age and live longer actively and independently.
For those who are curious, the correct selections are: 1 - (a), 2 - 91.6-160.4g / day, 3 - (c), 4 - 2079kcal / day, 5 - False, 6 - True, 7 - False, 8 - (a), 9 - Energy availability, Menstrual function, Bone strength, 10 - (b), 11 - Soy, 12 - All factors, 13 - All factors, 14 - False, 15 (d).
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ChoicesSince I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter Categories
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