11/22/21
#112 Eating for a long and healthy life
I tell people that my goal is to live to be 100!
My Family history for longevity isn't the greatest so I am relying on doing my best with my lifestyle choices.
I don't want a long immobile life. I want to be climbing Mount William with my great-grandchildren well into my 90's.
One thing I do know is that if I keep my weight under control I will be healthier and more active.
My goal is to keep my muscle mass up as high as possible and my body fat in check as I age.
To this end, I train with weights 4-5 times a week, do a little HIIT training on a spin bike, walk my dog daily and run once a week.
Four years ago I took animal products out of my diet. This is not essential for longevity but there are some great advantages in making 85% of your food choices whole food plant-based.
It is an easy way to lose body fat and gain muscle while feeling full.
Eating this way promotes a long active and healthy life. Natural plant-based foods are high in fibre, water and phytonutrients.
This is great news for lowering your risk of heart disease, diabetes, cancer and a decline in cognitive function as you age.
There are of course no guarantees but we may as well protect ourselves as much as possible.
Here are the top anti-ageing foods. These foods are high on the ORAC anti-ageing score and full of antioxidants to fight off the free radicals that damage our cells.
- Organic Blueberries or blackberries - 1/2 a cup a day.
- Organic Coffee 1-3 cups a day
- Organic black or green tea, 1-2 cups a day
- Organic Dark Chocolate - 72% Cocoa upwards
- Organic Red wine 2-3 glasses a week
Are you surprised that 5 of the top anti-ageing foods are tea, coffee, wine, and chocolate?
I would love to hear your feedback. Jump into the Private Facebook group and let me know your thoughts.
Swapping animal proteins to plant proteins like beans, legumes, nuts, seeds, and tofu (not processed vegan meat alternatives). Reduces saturated fat and increases the fibre and phytochemicals that are so great for health and the planet. (a little fish, chicken or red meat is fine).
Whole grains.
Eat oats, brown rice, quinoa, buckwheat, pulse pasta and other whole grains rather than white bread, white rice and pasta which are stripped of fibre and nutrients.
Vegetables are especially high in disease-fighting antioxidants and fibre and so low in calories - eat them freely aim for at least 4 handfuls a day.
Fruit. Go for whole fruit over juices. Aim for 2-3 tennis ball serves a day including one serving of berries (see above).
Fats from avocado and olives and nuts and seeds in moderation (go easy on the peanut butter 🤣) provide heart-healthy mono and polyunsaturated fats and keep you feeling full.