Follow these anti aging diet tips and make this one of the best times of your life.
You’ve worked hard, maybe raised a family, built friendships and have some wonderful memories. What now?
Getting older is a part of life, but it doesn’t need to mean disability and disease. Countless studies have shown we have tremendous control over how we age. Your diet is a big part of that picture. Eat healthy, age well. Eat poorly, age fast. Which will you choose?
An anti aging diet helps protect your heart and mind, keep your body strong, your energy high and your skin glowing. And…
It doesn’t have to be mind boggling! You can make eating healthy a natural part of your life by following this simple anti aging advice…
The Anti Aging Diet Guidelines
Remember to enjoy the journey to the new you. Focus on preparing foods that taste good to you while developing your anti aging diet by following these guidelines…
1. Color Your World – Starting With Your Plate
At lunch and again at dinner, fill half your plate with fruits and veggies. The more colorful they are, the more age-defying antioxidants they contain.
As we age, our body makes fewer antioxidants, to stay youthful, we need to consume more in our diet.
Trying to lose weight? Fruits and veggies are also high in fiber and water, making you feel full faster.
2. Choose Healthy Fats
Healthy fats are an integral part of an anti aging diet. One type of healthy fats, Omega 3’s, have been shown to help boost energy and maintain memmory. Literally thousands of published medical articles show their effect in relieving or preventing heart disease, colon cancer and arthritis.
Want softer, smoother skin, shiny hair and strong nails? Omega 3’s help with these as well.
How do you put more health producing fats and less disease causing ones in your diet?
- Use oilive oil and/or canola oil in your cooking instead of butter or other types of oils.
- Replace unhealthy snacks with an ounce of nuts such as almonds, pecans or walnuts. Add them to recipes.
- Eat cold water fish such as salmon, tuna, rainbow trout, cod and halibut.
- When you filling half your plate with produce, choose leavy greens. Slip them into sandwhiches.
- Having a salad? Sprinkle some flaxseeds on it. Or add flax seeds to cereals, soups and other recipes.
3. Choose Healthy Carbs
In addition to lots of fruits and vegetables, eat whole grains. Brown rice, wild rice, oats and whole grain breads and pastas for example. Healthy carbs keep your blood sugar level, help prevent colon cancer and aide in weight loss.
On the other hand, white breads and pastas, processed baked goods and sugar promote disease and inflammation. They leave you feeling tired and because they lack fiber, cause you to eat more.
4. Eat Smaller and Slower
Aa we age our stomach muscles becomes less stretchable; and our intestines lose strength, causing food to move more slowly through our digestive track. This is not the time for all-you-can-eat buffets, binging or greasy meals. Your gut isn’t as forgiving as it use to be!
To create good gut feelings and a healthy, energetic body think smaller and slower. Eat 3 smaller meals and 2 snacks each day. Take time to chew your food. This not only helps you eat less, it allows the digestive enzymes in your saliva time to break down your food.
Developing Anti Aging Diet Habits
Changing habits takes commitment. However… there are many, many people who have successfuly changed their eating habits. Because they did, they feel energized, younger, healthier and have less pain. They’re able to keep up with their kids or gradnkids and are out doing what they enjoy. You can experience these healthy eating benefits too.
Start by making a few small changes each week. Choose 1 or 2 things from the list below and begin your anti aging diet plan today…
- Shop for 1 or 2 whole grain products and throw away 1 or 2 of the unhealthy white products you currently have.
- Buy walnut oil and mix it with balsamic vinegar to make a vinegrette dressing for salads.
- Buy some flax seeds and sprikle them on your cereal this week.
- Purchase some almonds, walnuts or pecans. Divide them into 1 oz portions and keep them on hand for snacks.
- Plan 2 seafood dinners this week using salmon, tuna or another cold water fish.
- Buy some blueberries or other fruit and top your cereal with them or eat them as a snack.
- Find one or two healthy veggie recipes this week, get the ingredients and make them.
Don’t want to go it alone?…
A Little Help With Your Anti Aging Diet
There are many ways to get the support you need and be successful in creating the healthy, vibrant life you want…
Remind Yourself of your goal to eat healthy. Subscribe to healthy eating newsletters or sign up for a free course on healthy eating. Place pictures of healthy foods in your home or office to remind you.
Prepare yourself for success. Collect healthy eating recipes that appeal to you. Add the ingredients to your shopping list. Schedule the days that you will prepare them.
Get support. If you have friends or family members who eat healthy ask them to support you. Don’t have anyone you know who eats healthy? Read books like Thin For Life by Anne M. fletcher, M.S., R.D. It’s filled with real life success stories. Or enlist the help of a wellness coach by signing up for a free 30 minute consultation.
Reward yourself. Celebrate every small change you make along the way. Treat yourself to some small non-food pleasure.
A Different Point Of View
In addition ot changing our diets, maybe we should start changing our thinking. An anti-aging diet? Who doesn’t age? People who die young. Not exactly a goal to aspire to.
How about a longevity diet? One that creates a long and healthy life. Beyond that, here are some other longevity tips for aging gracefully…
Move.The best medicine for many of the conditions that affect us as we age is exercise. Women who are active live longer and better. Something as simple as a walking program can add healthy years to you life.
Take care of your skin. Following a longevity diet will nourish your skin from the inside. Be sure to also drink enough water or caffeine-free fluids (8 to 10 glasses per day). Use a humidifier during winter months to help keep your skin hydrated and healthy.
Unwind. Your body needs balance. Too little stress and you become weak, too much and you become sick. Practice some form of relaxation. Take time to do things you love. Now that you’re eating healthy, you’ll have the energy!