“How old would you be if you didn’t know how old you are?” —Satchel Paige
I have found myself cursing my body for hurting at times or for not performing the way it used to. But as I recall the vigorous activity and over active lifestyle it has been subject to, I realize that my complaining perhaps comes with a package of pain that is deserved. However, when I was introduced to these 6 delicious foods and the notion of a more kind and friendly moderate version of excercise to create a new, younger, healthier me, I forgot my woes and dove in.
Food #1: FISH
Recent research suggests that the Omega-3 fatty acids from certain fish can lead to improved mood and mental capacities. These oils have antioxidant properties, meaning they attack the cells that cause the body to decay. Omega-3s are the same acids that combat chronic inflammation, which can lead to all sorts of health complications. Finally, fish oil is great for your skin, preventing dryness and eczema, and promoting firmness and elasticity. Salmon and tuna are two of the most popular and readily available fish with high levels of Omega-3.
Food #2: WHOLE GRAINS
Avoiding all carbs makes no sense, when whole grains such as whole wheat, oats, brown rice, farro, barley and wheat berries are so rich in fiber, which keeps your digestive system regular and helps you feel full. Their low glycemic levels mean that they don’t play havoc with your blood sugar levels. Choose bread, pasta and cereals made from whole grains, and incorporate whole grains into your cooking. Whole grains have been widely accepted as a smart way to combat all types of illnesses, such as heart disease, colon and breast cancer, diabetes, high blood pressure, and stroke. Refined grains filter out the many nutrients intrinsic in natural whole grains, and therefore don’t provide the same benefits.
Food #3: CRUCIFEROUS VEGETABLES
This powerhouse family includes broccoli, cabbage, cauliflower, kale, turnips and Brussels sprouts. They are an effective aid to the body in fighting toxins and cancer. And they have a high concentration of antioxidants and sulfur, which provide energy and can keep your skin healthy. If you eat them raw or lightly cooked their protection properties are even more effective.
Food #4: NUTS
They are high in calories, but you don’t need to eat a lot of them to reap their benefits, which include protein, fiber and crucial minerals such as potassium, iron, zinc and magnesium. They are reported to be good for your digestive and immune systems, helpful in the fight against cancer, and the oils are good for your skin. Their high Omega-3 fatty acid content also helps keep your brain and body healthy. Plus, there are so many kinds of nuts to choose from: almonds, pecans, cashews, walnuts, Brazil nuts, macadamias, pistachios and more.
Food #5: AVOCADO
Did you know that avocado is a fruit? It is chock full of monosaturated fat, which is believed to reduce levels of bad cholesterol in the body. Avocados have a lot of potassium, which combats fluid retention and high blood pressure and the risk of stroke. And they have a high level of vitamin E, which is thought to prevent skin aging and may also be helpful in reducing hot flashes associated with menopause. Finally, they are rich in folate, which is thought to decrease the risk of heart attacks, as well as antioxidants, which help your body protect itself from free radicals, which means keeping your organs and tissues healthy.
Food #6: BERREIS!
Blueberries have gotten their fair share of health news but in fact all black and blue berries, such as blackberries, black currants and black grapes, contain antioxidants that are known to protect the body against damage caused by free radicals and aging. These phytochemicals are called flavonoids, and are found in the pigment of the berries. In addition, dark berries are also thought to be of assistance in maintaining good balance, coordination and short term memory.
So do yourself a favor and head to the store annd pick up a few of these super anti-aging and health focused items. To make it easier, we have attached a recipe to get your started on your new food endeavours!
Tuna Fish Salad Sandwich with Scallion and Pickled Ginger
The pickled ginger, which comes in jars and can be found in the Asian section of your supermarket, adds a pleasantly unexpected sweet pungency to the salad. For a very special tuna salad, grill or broil 12 ounces of fresh tuna. Remove and discard the skin, break the meat up into small pieces, and use it as the base for the sandwich filler below. Tuna is a cold-water fish that has a high percentage of omega-3s. You can also substitute canned salmon for the tuna.
Yield: MAKES 4 SANDWICHES
- 1 can (12 ounces) solid white tuna packed in water, drained
- 2 scallions, trimmed and finely chopped
- 1 tablespoon finely chopped pickled ginger
- 2 tablespoons eggless soy-based mayonnaise
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Hot red pepper sauce, to taste (optional)
- 8 slices whole-wheat or other whole-grain bread, toasted if you want
- 8 dark green lettuce leaves
1. In a small bowl, break up tuna with fork. Add scallion, pickled ginger, mayonnaise, salt, pepper, and hot pepper sauce if using, and mix together with fork.
2. Make four sandwiches with the bread, dividing the salad equally among them, and garnishing with lettuce, tomato, and roasted red pepper, if using.
Make-Ahead Tip: Salad can be refrigerated for up to three days.
Serving Suggestions: For a sharply flavored accompaniment, toss together Spicy Cabbage Salad with Cider Vinegar, or serve the tuna salad as is on a bed of dark leafy greens with bottled roasted red peppers as a garnish.