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STEP 3: Enjoy an abundance of antioxidants

STEP 3: Enjoy an abundance of antioxidants

We’ve mentioned the impact that free radicals have on aging, so you need lots of antioxidants to fight off these nasty damaging molecules. The accumulated harm to cells, tissues, and organs caused by free radicals is a key contributor to aging and many diseases associated with growing older. Great sources of antioxidants are fresh fruits [...]

Abbreviations and symbols

Abbreviations and symbols

Here are the abbreviations and symbols you will see in the nutrition counter. cont = container g = gram mcg = microgram mg = milligram mL = milliliters Na = not available; the product may contain this substance but the manufacturer or company does not list this information on the label oz = ounce pc(s) [...]

Oat bran with walnuts and raisins

Oat bran with walnuts and raisins

1 serving 1/3 cup oat bran 1/2 cup apple juice 1/2 cup low-fat soy milk 1 tbs wheat germ 1 tbs raisins 3 walnut halves, chopped Combine the bran, juice, milk, and wheat germ in a small saucepan. Heat over low heat until the mixture boils and stir constantly. Cook for 3 minutes. Remove from [...]

Egg safety

Egg safety

Eggs are a good source of protein, low in fat (if you limit yourself to the whites), and relatively inexpensive, so it is often on an anti-aging menu. Proper handling and preparation are critical, however, especially since it is estimated that 1 out of every 10,000 eggs (about 4.5 million eggs per year) are infected [...]

Add antioxidants

Add antioxidants

Some of the most powerful weapons you have against aging are antioxidants—certain vitamins, minerals, and enzymes that take on free radicals and combat the extensive harm they can cause to the body. Some common and powerful antioxidants include vitamin A, C, E, B6, and B12, beta-carotene, and folic acid. Other potent antioxidants include phytonutrients, which [...]

Favorite bean chili

Favorite bean chili

Serves 4-6 1 cup each chopped onion, diced carrot, diced celery 1 cup water 3 cloves garlic, minced 1/2 cup chopped red, green, or yellow pepper 1/2 tbs chili powder 1/2 tsp cayenne 2 tsp mustard 2 28-oz cans crushed tomatoes (save the juice) 5 cups of cooked beans—your favorites in any combination—pinto, black, garbanzo, [...]

Meat, poultry, and fish

Meat, poultry, and fish

Proper handling and preparation of meats, fish, and poultry are critical because the potential for contamination and food poisoning is high. Contamination can occur at several levels. According to the Humane Farming Association, only a small percentage of the meat processed in U.S. slaughterhouses is tested for toxins (e.g., dioxins, PCBs, pesticides) that get into [...]

Exercise

Exercise

Wait, don’t turn the page just because you see the “E” word. Study after study shows similar results: if you want to slow the aging process, you need to exercise. In a study of nearly ten thousand men ages 20 to 82 who were followed for about five years, for example, researchers found that physically [...]

How to identify anti-aging nutrients

How to identify anti-aging nutrients

Each of the food entries in the nutrition counter has information in the following categories: food name, portion size, calories, total fat, good fats, bad fats, fiber, sugar, beta-carotene, calcium, vitamin C, and B vitamins. Let’s look at each of these categories more closely. Portion Size This is the standard amount of food suggested by [...]

From market to meals

From market to meals

So far we’ve given you a good idea of the types of foods that offer the best defense against aging and some of the other lifestyle factors that have a direct or indirect impact on those food choices. But if you want to get the most from the food you choose for yourself and your [...]