Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. You hear all sorts of miracle plans, and people are anxious for the easy way out. Sorry. The truth is hard to digest.
According to a National Center of Health Statistics survey, about 65.2 percent of American adults are overweight or obese as a result of poor nutrition. And the number is growing.
Studies show nearly 2 out of 3 people who lose 5 percent of their total weight will gain it back, and the more weight you lose, the less your chances of keeping it off.
According to the National Institute of Health, about 8 percent of the American population has diabetes.
They also report that several types of cancer, including bladder, colon and breast cancers, may be partially caused by poor dietary habits.
As another part of their report, more than 500,000 people in the United States die each year due to heart disease, which can be caused by a high fat diet.
FOOD IN THE FAST LANE
Oh yum, we do love our fast food. The bigger, the better, the greasier the better. Fast food does have a growing reputation for being unhealthy, and in a world of triple bacon cheeseburgers, it’s easy to see why. According to a Gallup poll, eight in 10 Americans report eating at fast-food restaurants at least monthly, with almost half saying they eat fast food at least weekly. Only 4% say they never eat at fast-food restaurants.
Then there’s the marketing miracle called “Super sizing” which actually means super sizing your health and body problems. A large part of the public believes food served at fast-food restaurants is not good for them, and even about three-quarters of weekly fast-food consumers believe this. Nonetheless, a huge share of Americans continue to visit fast-food drive-throughs or dining rooms, suggesting that the appeal of the product — be it the relatively low cost, the taste, or the convenience — outweighs the health concerns. America is in the throes of a health food revolution if articles on kale and quinoa are any indication, but that doesn’t mean fast food has loosened its grip on the American appetite. We just have to look at the statistics of the risks of eating this way. Among them, obesity, diabetes, stroke, coronary artery disease, unhealthy levels of sodium that cause bloating and puffiness lack of healthy nutrients, shortness of breath, high cholesterol, insulin resistance…the list goes on.
DUMB, DUBIOUS AND DANGEROUS DIETS
For all the fast food we consume, we try to counter its effects in ways that could equally, if not worse, hurt us. Diet. The world that strikes horror in anyone contemplating dieting as a way out and a quick way to getting healthy. But boy, what you can find out there. Just a few include the raw food diet, alkaline diets, blood-type diets, the werewolf or lunar diet (couldn’t make this up), low fat cookie diets, the five-bite diet, the master cleanse/lemonade diet, the baby food diet, the cabbage soup diet, the grapefruit diet, the sleeping beauty diet (sedatives to stay asleep for days on end), The HCG diet (human chorionic gonadotropin, a hormone that is touted as powerful appetite suppressent), the tapeworm diet…there’s no end to the choices. And the promises they make! And how we buy into them! You’d be amazed at the crazy diets celebrities follow to keep their bodies red-carpet ready. (Google that one for a laugh.)
TIME TO FUEL UP
Poor nutrition affects everyone, no matter what the age. But in older adults, the repercussions can be especially serious. These include poor sleep, respiratory problems, depression, memory and learning problems, tooth decay, high blood pressure, high cholesterol, heart disease and stroke, osteoporosis and some cancers, Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check. Key nutrients are essential for the brain to do its job. People who eat a selection of fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease. Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age. What you put in, dramatically helps you feel better both inside and out. You just have to commit to an open mind.
LIVE LONGER AND STRONGER
Several key nutrients in particular may be in short supply as you get older. Here are the top vitamins and nutrients to look out for — and how to get enough.
VITAMIN B12
B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. Getting enough B12 is a challenge for older people because they can’t absorb it from food as well as younger people. The richest sources of foods include fish, meat, poultry, eggs, milk and milk products.
FOLATE/FOLIC ACID
You may have heard of folate. Too little of this essential B vitamin is known for contributing to anemia. Older people whose diets don’t include a balance of fruits and vegetable or fortified breakfast cereals may be falling short.
CALCIUM
Calcium is most important for building and maintaining strong bones. Unfortunately, surveys show that as we age, we consume less calcium in our diets. Calcium is so essential that if you don’t get enough, your body will leach it out of your bones. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures. You need to help yourself to three servings a day of low-fat milk and other dairy products. Other good dietary sources of calcium include kale and broccoli, as well as juices fortified with calcium.
VITAMIN D
Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis and autoimmune diseases.
In older people, vitamin D deficiency has also been linked to increased risk of falling. Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D. However, vitamin D is found in salmon, tuna, and eggs.
POTASSIUM
Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones.
Fruits and vegetables are by far the richest dietary sources of potassium. Banana, prunes, plums, and potatoes with their skin are particularly rich in potassium.
MAGNESIUM
Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep your immune system in top shape, your heart healthy, and your bones strong. Many whole foods, including vegetables, contain magnesium. Absorption of magnesium decreases with age. Some medications older people take, including diuretics, may also reduce magnesium absorption.
Fill your plate with as many unprocessed foods as possible, including fresh fruits, vegetables, nuts, whole grains, beans and seeds, all of which are great sources of magnesium.
FIBER
Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protecting against heart disease.
OMEGA-3 FATS
These unsaturated fats, found primarily in fish, have a wide range of benefits, including possibly reducing symptoms in rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease of reduced vision in the elderly. “New evidence suggests that omega-3s may also reduce the risk of Alzheimer’s disease and perhaps even keep the brain sharper as we age,” Nutrition experts recommend helping yourself to at least two servings of fish a week. Salmon, tuna, sardines, and mackerel are especially high in omega-3 fats.
WATER
Water might not seem like an essential vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines increase the risk for becoming dehydrated. Water is especially important if you are increasing the fiber in your diet, since it absorbs water. In the Modified MyPyramid for Older Adults, created by Tufts University researchers, 8 glasses of fluids a day are next to physical activity in importance for health.
FOOD, GLORIOUS FOOD
Mention “healthy food” and many people’s noses go up. But you’re in for a surprise. The American Heart Association, along with other authorities, has a list of goodies you can fill your cart up with that are both diverse and delicious. To name a few: broccoli, asparagus, avocado, tomato, green beans, bell peppers, carrots, cauliflower, cucumber, kale, onions, artichokes, brussel sprouts, multi colored produce, cabbage, eggplant, leeks, dark leafy lettuce, mushrooms, squash, zucchini and sweet potatoes…
Then there are red grapes, blueberries, raspberries, strawberries blackberries, cherries, bananas, apples, oranges, grapefruit, kiwi, lemons, mango, melons peaches, pineapples, and plums as starters…
Eggs, lean beef, chicken breasts, lamb, salmon, sardines, clams, mollusks, oysters, shrimp, trout, tuna and more…
Garlic, olive oil, olives, coconut oil, whole grains, seeds, brown rice, oats, quinoa, lentils, kidney beans…the list goes on…
Cheese, yogurt (no sugar) whole milk (yes, according to the new 2015 dietary guidelines, whole is whole again). Lots of options here…
Spices…(there are million of them outside of salt) even coffee, dark chocolate and wine are good…
So no whining. Healthy eating isn’t about deprivation. Another Google goodie is to search for is healthy easy recipes (as few as 5 ingredients) that can turn these ingredients into can’t-wait-to-eat meals. The Internet is bloated with ideas.
NUTS FOR NUTS
This one may come as a big surprise to a lot of people. Nuts are fattening, right? Stay away from nuts, right? Wrong. A handful of these provide a big helping of help.
WALNUTS: INFLAMMATION FIGHTERS
In addition to containing the most antioxidants of all nuts, which help protect your body from the cellular damage that contributes to heart disease, cancer, and premature aging, walnuts are also the richest in omega-3 fatty acids, which fight inflammation.
ALMONDS: GOOD FOR YOUR GUT
Almonds contain the most fiber — about three grams per ounce — compared to other nuts, and are richest in vitamin E, a powerful antioxidant. Almonds are especially healthy for people worried about their blood sugar. The nuts also raise levels of good bacteria that bolster the body’s immune system.
CASHEWS: BRAINPOWER BOOSTERS
Cashews are particularly rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss.
PECANS: ARTERY DEFENDERS
Pecans are among the most antioxidant-rich nuts. They may help prevent plaque formation in your arteries. The vitamin E found in the nuts could delay progression of degenerative neurological diseases like amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.
BRAZIL NUTS: POTENT CANCER PROTECTOR
Just one Brazil nut packs more than 100 percent of the daily value for the mineral selenium, which may help prevent certain cancers, including bone, prostate, and breast cancer.
MACADAMIA NUTS: THE MOST MUF
Although ounce for ounce they’re one of the most calorie-dense nuts, macadamia nuts contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving. “This ‘good fat’ lowers LDL ‘bad’ cholesterol levels and blood pressure. A Pennsylvania State University study found that people who added macadamia nuts to their diets reduced their triglyceride levels, total cholesterol, and LDL cholesterol by nearly 10 percent.
PISTACHIOS: THE SKINNIEST NUT
Pistachios are the most slimming nuts with less than four calories each. University of Texas M. D. Anderson Cancer Center researchers found that eating two ounces of pistachios daily might reduce lung cancer risk. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.
HAZELNUTS: MORE THAN JUST COFFEE FLAVORING
An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. They’re also rich in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.
STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH BELIEVES IN AN INTEGRATED APPROACH TO OPTIMAL WELL BEING. HE BELIEVES THAT WITH A HEALTHY LIFESTYLE COMPRISED OF A WELL BALANCED DIET AND EXERCISE, HORMONE THERAPY CAN PLAY AN IMPORTANT ROLE AS PART OF A PREVENTATIVE HEALTH STRATEGY. ONE THAT CAN HAVE A POSITIVE IMPACT ON YOUR QUALITY OF LIFE AND RESISTANCE TO ILLNESS. WHEN YOU MAKE AN APPOINTMENT TO SEE HIM, HE’LL DISCUSS THIS WITH YOU IN DEPTH. THEN WITH SIMPLE TESTS, HE’’S DETERMINE YOUR INDIVIDUALIZED HORMONE LEVELS AND UNIQUE HORMONE NEEDS. WITHOUT QUESTION, THIS IS THE BEST RECIPE FOR OVERALL HEALTH YOU CAN FIND.
