Archive for February, 2013

Calorie restriction

Calorie restriction

An increasing number of studies indicate that calorie restriction extends life in both animals and humans. Studies, beginning with the first one done at Cornell University in 1935, show that the lives of many different animals can be extended 30 to 40 percent and that age-related illnesses can be delayed when their caloric intake is [...]

Day 3

Day 3

BREAKFAST Sunrise Quinoa with fresh fruit 1 slice whole-grain bread with all-fruit jelly 1 cup green tea MID-MORNING SNACK Mango Smoothie LUNCH Split Pea and Veggie Stew 1/2 whole-wheat pita Iced herbal tea MID-AFTERNOON SNACK Raw vegetables with Eggplant dip DINNER Chicken, Veggie, and Cashew Stir-fry Brown rice

How to find your foods

How to find your foods

All food items are arranged alphabetically. For example, if you want to find peppers, turn to the nutrition counter and look for “peppers.” Under “peppers” you will see that there are several types of peppers, and you can easily compare the nutritional values of each. Some foods have been placed in categories. One of the [...]

Be sugar smart

This section could be called “Be Carb Smart,” but we want to impress upon you that when we talk about carbohydrates, we’re really talking about sugars. That’s because all carbohydrates are broken down (metabolized) into simple sugars. Therefore, because sugars are the bottom line when it comes to carbohydrates and their metabolism, we think it’s [...]

Sunrise Quinoa with fresh fruit

Sunrise Quinoa with fresh fruit

Serves 4 3 cups cooked quinoa 3 apricots, chopped 1 orange, peeled and sectioned 1 cup seedless red grapes, halved 1/4 cup raisins 1/4 cup chopped walnuts or pecans Combine all ingredients except the nuts in a bowl and chill for 1 hour or overnight. Top with nuts before serving.

Make fiber your friend

Make fiber your friend

Remember when the word “fiber” used to make people snicker and look embarrassed? People aren’t snickering anymore, because they’re learning just how important fiber is and how getting enough of it can not only make you feel better, but live healthier, longer. Fiber is a calorie-free nutrient that is necessary for maintaining regular bowel movements, [...]

STEP 1: Watch your fats

STEP 1: Watch your fats

As a general guideline, you should hold your total fat intake to 25 to 30 percent of calories, and no more than 10 percent of total caloric intake should be from “bad” fats—saturated and trans fats. Trans fat should be held to 3% or less. The remaining 15 to 20 percent of total calories that [...]

STEP 5: Make friends with fiber

STEP 5: Make friends with fiber

It’s not hard to make friends with fiber if you follow steps 3 and 4, because they include plenty of fiber-rich foods. The Institutes of Medicine recommend the following daily fiber intake (soluble and insoluble) for adults: for men 19 to 50 years, 38 grams per day; older than 50 years, 30 grams. For women [...]

Red, green, and bean salad

Red, green, and bean salad

Serves 4 1 head romaine or red-leaf lettuce 3/4 cup chickpeas 3/4 cup black beans 1 cup shredded bok choy 1 cup shredded red cabbage 1/3 cup grated low-fat or non-fat cheddar cheese 1 tsp olive oil 2 tbs lemon juice 1 tbs red wine vinegar (or other vinegar) 1/2 cup chopped walnuts or pecans [...]

Fight aging now

Fight aging now

You are fortunate to live in a time when the field of anti-aging medicine has become a vital and increasingly well-researched area of medicine. Health-care practitioners who are involved in anti-aging medicine are excited by the forward-thinking nature of this new approach, which involves helping people take the steps necessary to maximize quality of life [...]