Food And Aging

By Dr. Karen Gilman

Let’s face it, aging is part of life and how we choose to age is within our control. What you eat can make a huge difference on how you look and feel.  Here are a few common age-related diseases and some tips on which foods can help reduce your risk of developing them.

To help prevent basic cell damage: Colourful fruits and vegetables offer up loads of antioxidants that help stop free radicals from damaging healthy cells. Include leafy greens, deep red tomatoes, blueberries and carrots to help prevent cell damage.  At each meal fill about half of your plate with fruits and vegetables. To help with macular degeneration: Three particular antioxidants; vitamin c, zinc and beta-carotene help protect your vision from macular degeneration which is the leading cause of blindness after age 65.  Choose spinach, kale, collard or mustard greens or bright-coloured produce to ensure you get a good supply of these antioxidants.

To help with heart disease or cancer: A powerful antioxidant in grapes and red wine, called reservatrol may help lower your odds of getting heart disease or cancer.  Beans and lentils are also loaded with fibre and plant-based protein so they are a good age-protecting alternative to red meat.

To help with Type 2 Diabetes: Eating whole grains high in fiber like oats, quinoa, barley and brown rice may help lower your chance of developing type 2 diabetes. A healthy diet that contains whole grains also keeps blood vessels in peak condition.

To reduce your risk of Alzheimer’s: Omega-3 fatty acids in fatty fish offer many anti-aging benefits; they help protect your heart, lower your odds of having a stroke and may even help guard against Alzheimer’s disease.

To reduce your risk of high blood pressure and help lower high cholesterol: The fats in nuts are among the healthiest. Snacking on nuts may cut your risk of high blood pressure and control high cholesterol. To get the benefit, eat ¼ oz of nuts or about 4 almonds.

Not only should we add foods for healthy aging but we need to limit some foods that may harm the body:

Go easy on high-fat meat, high-fat dairy and baked treats. The saturated fat found in these foods can lead to clogged arteries and heart problems.

Don’t add sugar. Eating too much sugar can send your blood sugar levels on a roller-coaster ride of ups and downs. Over time, excess calories may cause insulin resistance, which can lead to Type 2 diabetes.   Sugar also suppresses the immune system.

Eat less salt. Too much salt can raise your blood pressure which over time, can damage other parts of your body including brain, arteries and kidneys. Limit daily sodium intake to 2,400 milligrams or about 1 teaspoon of table salt.

Dr. Karen Gillman is dedicated to healthy eating for more than 25 years, Karen Gilman is passionate about helping others eat well and love what they eat. Karen graduated from the Canadian School of Natural Nutrition in 2011 where she received a diploma in Natural Nutrition. Karen is also a certified food handler and a member of the Canadian Association of Holistic Nutrition Professionals.

                     

You can make an appointment at the Pinewood Natural Health Centre with Karen Gilman by emailing

toronto@pinewoodhealth.ca 

or

Phone: (416) 656-8100 

Eating Right Before and After A Workout - Advice From A Pinewood Holistic Nutrition Professional

Diet and physical activity go hand in hand so eating well before and after a workout will help with maintaining blood sugar levels and provide the necessary protein for muscle repair and growth.

Carbohydrates provide the body with energy so eating low glycemic carbohydrates before your workout will ensure you have a steady stream of energy throughout your routine. Good options are as follows:

Gluten-free bread with almond butter and sliced banana is easy to digest so you won’t get indigestion during your workout. The almond butter adds some protein to provide you with sustainable energy and the bananas contain potassium which you’ll need to replenish after a sweaty workout.

Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.Oatmeal is another good pre-workout meal.  Add a sprinkling or nuts and seeds or fruit for added antioxidants and to help replenish fluids lost during your workout.

If you are pressed for time and are looking for a quick snack, cut up an apple and dip into almond or other nut or seed butters. You’ll get vitamins, minerals, antioxidants and a boost of energy.

Post-workout food must repair and rejuvenate muscles.  Recent research has shown that chocolate milk is a good option because it has everything you need in one glass; carbohydrates and protein for muscle recovery and water content to replace lost fluids.  Choose organic, low fat milk and add your own cocoa powder.

Glass of Chia Seed Pudding

Chia seeds are also a good post workout food that you can sprinkle on a salad, toss into a smoothie or make into a pudding.  One ounce of chia seeds contains 4 grams of protein, 18% of your daily calcium requirements and 30% of the daily value of manganese, a trace mineral required for optimal carbohydrate metabolism, calcium absorption and proper regulation of blood sugar.

Eggs make another great post-workout option as they are an excellent source of high quality protein required for muscle repair.  They are also very versatile and good food for those on the go, hard boil a few eggs and carry with you in your gym bag.

Chia Pudding

1/3 cup white or black chia seeds

1 1/2 cups non-dairy milk (rice, almond or soy)

2 tbsp maple syrup

1/2 tsp vanilla

1. Combine all the ingredients in a jar, cover and give it a vigorous shake.

2. Chill for about an hour, then return to the jar and shake it up. Let chill for at least another 4 hours or

   overnight.

3. Serve cold with sliced fruit, toasted nuts, cinnamon, honey, cloves or maple syrup.

Dedicated to healthy eating for more than 25 years, Karen Gilman is passionate about helping others eat well and love what they eat. Karen graduated from the Canadian School of Natural Nutrition in 2011 where she received a diploma in Natural Nutrition. Karen is also a certified food handler and a member of the Canadian Association of Holistic Nutrition Professionals.

                     

You can make an appointment at the Pinewood Natural Health Centre with Karen Gilman by emailing

toronto@pinewoodhealth.ca 

or

Phone: (416) 656-8100