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© 2019 Grace Natoli Sheldon. Reprinted with permission.
© 2024 Jacqueline B. Marcus.
Though I’ve written about the Mediterranean Diet and extolled its virtues for years, this time I personally experienced its healthy lifestyle. Immersed in Greece where it all began, I saw firsthand how its people outlive its principles.
Here’s the foundation of the Mediterranean Diet, followed by two distinctive features of the Mediterranean lifestyle: movement and socialization.
Foundation of the Mediterranean Diet:
Now let’s look at movement and socialization, two often overlooked aspects of the Mediterranean lifestyle that are essential to well-being.
Movement
According to this article on Mediterranean-type dietary patterns and physical activity, diet + activity is the winning combination to counteract the rising burden of non-communicable diseases (NCDs), like certain cancers, cardiovascular disease, chronic respiratory diseases and type 2 diabetes.
Many people in Mediterranean countries walk more than they drive. And for good reason! Physical activity, bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above a basic level, enhances health by expending calories, strengthening muscles and healthfully utilizing the heart and lungs.
Socialization
Conviviality, cultural and ecological elements are also embraced in the Mediterranean lifestyle. Social habits and cultural traditions throughout communities in areas that surround the Mediterranean Sea are vital for residents who embody “Blue Zone” values for longevity. (Blue Zones are regions of the world where people live longer and healthier lives than average.)
While this may be impractical in larger countries where families and friends are widespread, increased efforts may be made for connectivity, sharing of cultures and social-economic traditions, and just plain fun. This is particularly important for aging people where isolation may lead to depression, loss of appetite and declining health.
The Upshot?
Eat a Mediterranean-type Diet and follow a Mediterranean lifestyle with regular physical activity. These are the most affordable, cost-effective, and efficient behavioral interventions to help prevent and manage the burden of non-communicable diseases.
Then couple with socialization among family and/or friends, and you may live longer, or at least jam the days of your life with healthfulness and happiness.
Walk the walk!
To help you look good and feel great after age 50, incorporate these 50+ anti-aging foods into your diet. Healthy benefits abound!
The biggies contain:
Many bestow even greater wellness benefits, from mental health to physical fitness.
Introducing the top contenders...
Fruit “families” are jam-packed with anti-carcinogens, anti-inflammatories and antioxidants like vitamins A and C, and are fiber-rich with prebiotics for healthy digestion. These anti-aging all-stars are bursting with taste, too!
Berries – as blackberries, blueberries, caper berries, cranberries, pomegranate, raspberries, strawberries
Citrus – as grapefruit, lemon, lime, orange, tangerine
Gourds – as cantaloupe, casaba, watermelon
Grapes – as currants, raisins, green, red & purple grapes (and wine!)
Rose – as apple, pear, rosehips
Stone – as apricot, cherry, coconut, date, nectarine, olive (and olive oil!), peach, plum, prune
Tomatoes – see VEGETABLES
Tropical – as acai, avocado, banana, guava, kiwi, mango, papaya, pineapple
Brightly-colored veggie “families” offer an array of phytonutrients, super-star plant substances with promising anti-aging properties—great for skin, heart and mind. Focus on vegetable-powered cuisine starring these beauties!
Asparagus – as agave, green and white asparagus, yucca
Asters – as artichoke, safflower, sunflower
Beans and peas – as alfalfa, adzuki, black, fava, garbanzo, kidney, lima, lentils, mung, Northern, peas, peanuts, pinto, soybean, string
Buckwheat – also rhubarb, sorrel
Cruciferous – as bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, kohlrabi, rutabaga, turnip
Fermented – as kimchi, kombucha, miso, pickles, sauerkraut, tempeh
Greens – as alfalfa, arugula, beet, chard, collard, dandelion, endive, escarole, kale, mustard, spinach, turnip, watercress
Mallow – as cacao, hibiscus, okra
Nightshades – as eggplant, chili peppers, bell peppers, tomatoes, white potatoes
Onions – as chives, garlic, leeks, red, yellow & white onions, scallions, shallots
Root – as beet, carrot, parsnip, potato, rutabaga, radish, sweet potato, turnip
Squash – as acorn, butternut, cucumber, pumpkin
There’s a world of phyto-nutrients in herbs and spices—way beyond ubiquitous parsley and black pepper. Garlic, ginger and turmeric are anti-aging front-runners. Fresh is best, but dried imparts micronutrients and terrific tastes, too!
Nutty and seedy reign when it comes to anti-aging disease-prevention! Revisit your favorite nuts and seeds whole, chopped, ground or pureed into “butters”. Incorporate their health-enhancing oils for versatility!
Nuts – as almonds, Brazil, cashews, hazelnuts, Macadamia, pecans, pine nuts, pistachios, walnuts
Seeds – as chia, flax, poppy, sesame, sunflower
Time to think earth colors and textures when choosing grains—brown and chewy usually mean wholeness and goodness for anti-aging heart and gastro-intestinal health. Organic rules!
Whole grains – as amaranth, barley, brown rice, buckwheat, bulgur, corn, einkorn, farro, freekeh, millet, oats, popcorn, quinoa, rice, rye, sorghum, spelt, teff, triticale, wheat berries, wild rice
While plant-centered eating is foremost for phytopian benefits, some animal foods boast anti-aging attributes. Fermented dairy products are protein, vitamin and mineral-rich and stomach-friendly with probiotics, and fish and shellfish are mostly low in fat and calories with disease-fighting omega-3’s.
Fermented dairy products – as buttermilk, cheese, cottage cheese, kefir, ricotta, sour cream, yogurt
Fish, shellfish – as anchovies, cod, herring, mackerel, oysters, salmon, sardines, trout
Some stellar items don’t quite categorize, but stand out for their anti-aging nutritive substances from A to Z—like Anthocyanins to Zeaxanthin. A smattering of promising eating and drinking at its tastiest!
Healthy (and tasty) benefits to pursue!
Gluten is a generic name for the proteins in barley, rye, wheat, and triticale – a cross between rye and wheat. It provides elasticity to the texture of dough and helps it rise.
Gluten may be problematic for prone individuals. Wheat gluten is a mixture of two types of proteins, glutenins and gliadins that may provoke illness in people with celiac disease.
Celiac disease is an autoimmune disorder characterized by a harmful immune response in the upper small intestine to gluten proteins, with the potential to cause intestinal damage. Celiac disease may be treatable when gluten is totally removed from the diet.
In contrast, gluten intolerance is a sensitivity that produces short-term bloating and/or belly pain. It poses a lifetime of compromised immunity that tends to dissipate when dietary gluten is fully eliminated.
Gluten intolerance is on the rise for a number of reasons:
Protect your diet from gluten proteins by eliminating these substances – also their byproducts and variations…
Barley
Brewer’s Yeast
Malt
Rye
Triticale
Wheat – as durum, einkorn, emmer, farina, farro, graham, kamut, semolina, spelt, wheatberries
Wheat Starch
Use this handy pocket guide to detect gluten on ingredient labels – unless they’re labeled gluten-free…
Baked goods – as bars, cakes, cookies, pastries, pies, tarts, etc.
Beer and malt beverages*
Breads – as baguettes, cornbread, croissants, English muffins, flatbreads, focaccia, muffins, naan, pita, potato, quick breads, rolls, rye bread, etc.
Breadcrumbs, breading and coating mixes
Breakfast foods – as bagels, breakfast bars, cereals, crepes, doughnuts, muffins, pancakes, sweet rolls, waffles, etc.
Brewer’s yeast
Brown rice syrup
Candy and candy bars
Cereals and granolas
Cheesecake fillings
Crackers – as breadsticks, cheese crackers, graham crackers, goldfish, pretzels, etc.
Cream sauces
Croutons
Energy bars and granola bars
Flour tortillas
French fries
Meat substitutes
Multi-grain or “artisan” tortilla chips or tortillas
Noodles and pastas – as chow mein, couscous, dumplings, egg noodles, gnocchi, ramen, raviolis, udon, soba, etc.
Potato chips
Pre-seasoned meats
Processed luncheon meats
Quick breads – as biscuits, crepes, French toast, pancakes, quick breads, waffles, etc.
Salad dressings and marinades
Sauces and gravies
Self-basting poultry
Soups
Soy sauce
Starch or dextrin
Stuffing and dressings
Tortillas
Wheat flour
*Some distilled alcoholic beverages and vinegars are gluten-free – except those with added colors or flavorings like dessert wines, or with barley malt like wine coolers.
Items that come into contact with the oral cavity may generate gluten-based reactions – no clear rules exist…
One of the advantages of Midwestern living was the proximity to the annual Housewares Show, with seemingly miles of equipment and décor to a foodie’s delight. I’d go early, take in cooking demos, speak with vendors about all things new and stay for bargains from dismantled booths. Those were the days!
Sigh … Covid has nearly crushed my culinary escapades, so that industry shows are all but memories. Instead, I rely on product briefings, pretty photos and recipes and my professional listservs to bring you the latest.
I tend to take excellent care of my kitchen equipment so I don’t always “trade up” for the “newest” or the “best”. Yet some items beg to be replaced and others are just too cool to resist.
Here are five heavy hitters, with upsides to splurge, downsides to not and as always, my opinions in-between...
Air fryers are countertop appliances that function like mini convection ovens. A fan blows hot air around a basket filled with ingredients of similar size. These appliances crisp foods like vegetables and French fries quickly on the outside while they maintain moisture on the inside—pretty cool! Word has it nutrients are retained and fat and calories are reduced. Compelling!
The texture of air-fried potatoes may not match the texture of French fries cooked in gobs of oil or fat. But you may attain a certain degree of dry crispiness with substantial calorie and fat savings.
💭 TasteOverTime take: I only salvage my air fryer upon occasion for French fries, but find it adds work, not lessens it.
Convenience. Convenience. Convenience. Crock pots, like other slow cookers, rely on low and steady heat. This method tends to retain nutrients and minimize losses—but anything, including slow cookers, may lead to overcooking and nutrient destruction, so users beware!
Best double check recipes to determine if crock pot cooking will affect flavor. With overcooking, a crock pot may muddle tastes. Unattended food may dry out or scorch. Food safety alert…watch out for any cracks or major chips!
💭 TasteOverTime take: I’ve had a crock pot since its inception because it was the thing to do. It mostly gathers dust in the garage.
The madly popular Instant Pot is a one-stop, seven-option, multi-cooker culinary wizard! It functions as a pressure cooker, rice cooker, slow cooker, steamer, sauté pan and yogurt maker. These multi-functions may help cook foods significantly faster and more conveniently than individual appliances. Because Instant Pot cooks so quickly, it may retain nutrients better than conventional cooking methods.
While you only have to toss in ingredients, set the settings and turn Instant Pot on to “set and forget”, it still may require longer cooking times. And you pretty much need to stick to recipes for success. Since the lid is fastened until the end of cycles, you cannot check if something is fully cooked. So if a mixture is too watery or bland you may not be able to repair it until all is said and done.
💭 TasteOverTime take: I haven’t taken the plunge despite alluring deals. I have a hard time justifying all-in-one appliances for money, space and time when I cook for pleasure.
Pressure cookers may save energy, time, money and nutrients if you select right. Newer models are relatively easy to operate and safe. Since cooking is undertaken in a closed environment, the kitchen tends to stay cool and uncluttered. There tends to be less nutrient loss than conventional cooking; flavor is conserved and bacteria and microorganism risks may be minimized.
This is a machine, folks! You need to read the manual and practice! The cost of a pressure cooker may be offsetting. If you cut costs, you may pay the price by poor operation.
You can’t check inside if food is ready or if flavors are “just right”. Only certain dishes are pressure cooker recommended, so others may overcook. The sealing ring may require regular attention.
💭 TasteOverTime take: I grew up with the sound of a pressure cooker for canned fruits and vegetables, hearty soups and stews. I don’t think that I valued its usefulness until lately. I’m “processing” its virtues...
A smart oven is a miniature countertop toaster oven that helps bake separate dishes simultaneously. It requires about one-quarter of the space of a traditional oven, so it saves space, energy and heats faster. The temperature setting tends to be more accurate, which is vital to baking, roasting, toasting and reheating leftovers.
A plus…smart ovens are equipped with built-in performance assessment systems to help identify hardware issues before they affect cooking.
Smart ovens may be more expensive than conventional ovens. They may still be susceptible to normal wear-and-tear and accidental damages. Smart ovens may be costly to repair due to complicated mechanisms and expensive part replacements.
💭 TasteOverTime take: Smart ovens are tantalizing since I've scaled back kitchen-wise and have a difficult time justifying a big oven’s energy drain. Counter space is an on-going issue as I also strive for less clutter.
What’s right? As a plant-based Registered Dietitian/Nutritionist, I’ve wondered which of these do-all appliances are right for me. I love to prepare ingredients, cook, look at, smell, taste and touch my food during cooking and baking—“hands-on” in its truest sense.
I’m fortunate to have the time and place to cook and bake this way. So I don’t need to crunch time and effort and I can’t justify costly indulgences. I’m opting out (for now) and keeping my countertops clean to chop, mince, measure, mix and more.
What you eat and drink matters to help keep your heart young and vibrant! Focus on the following recommendations for heart-healthy eating—the basis of your TasteOverTime Grocery List for the Young at Heart!
HERE’S HOW…
and…
Fruits and veggies can’t be beat for heart health! They’re loaded with phyto- (plant) nutrients and fiber.
Look for a variety of fruits and vegetables that are primarily fresh or fresh-frozen. Lower-sodium canned or dried may be handy additions.
⬜ Fresh fruits, like apples, berries, bananas, grapes and oranges
⬜ Fresh-frozen and dried fruits without added sugars, like mango and raisins
⬜ Fresh vegetables, like broccoli, cabbage, carrots, cauliflower and tomatoes
⬜ Fresh-frozen vegetables without added butter, salt and sauces
⬜ Leafy greens, like arugula, kale, Romaine and spinach
⬜ Lower-sodium canned or dried vegetables
Healthy carbs are filled with fiber and loads of vitamins, minerals and other plant nutrients for cardiovascular health. Whole oats have carried a big red heart on their packaging for years.
Look for products that are 100% whole grains that should be listed first on the ingredient list. Flax and protein are good additions. Ancient grains like quinoa, millet, fonio, sorghum, amaranth and teff are gluten free.
⬜ Legume (bean) and alternative grain-based pastas and sides
⬜ Whole-grain breadstuffs, like bagels, breads, muffins and tortillas
⬜ Whole-grain cold and hot breakfast cereals with no added sugars, like oatmeal and shredded wheat
⬜ Whole grains, like brown or wild rice, oats and quinoa
⬜ Whole-wheat or whole-grain pasta and couscous
Lower-fat dairy products provide a wealth of vitamins and minerals for heart health—and strong bones and muscles that support the heart’s vigorous demands. Besides protein, they pack calcium, vitamins A and D and potassium.
Focus on lower-fat and fat-free options. Make sure additional sugars and sodium are scarce so extras don’t add up.
Consider substituting plant “milks”, like almond, cashew, coconut, flax, hemp, oat, pea, peanut, soy and rice, and their by-products that vary in protein and nutrients.
⬜ Fermented lower-fat dairy products, like kefir, cottage cheese, cultured buttermilk, sour cream and yogurt
⬜ Lower fat or fat-free cheese, cream, cottage cheese, ice cream and milk
⬜ Plant milks and by-products with no added sugars, fortified with calcium and vitamins B12 and D, with few-to-no additives.
Time to reduce saturated fats and choose products without trans fats for heart health! Also time to focus on foods with heart-healthy monounsaturated fats, like avocados, fish and seafood, and nuts, seeds and their oils, like almond and olive.
Best to limit or avoid tropical oils, like coconut, palm and palm kernel oils, which tend to be higher in saturated fats.
⬜ Light butter and yogurt-butter blends
⬜ Lower-fat mayonnaise and plant-based mayo
⬜ Non-stick cooking sprays
⬜ Nut or vegetable oils, like almond, canola, avocado, corn, olive, peanut, safflower, soybean, sunflower and walnut
⬜ Oil-based salad dressings
⬜ Spreads, like liquid, soft or tub, with no trans fats and few-to-no saturated fats, with plant sterols/stanols
While both plant and lower-fat animal proteins are categorized as heart-healthy, there’s a trend towards plant-based cuisine. Choose a variety of protein-rich plant proteins and lean animal proteins—if so inclined.
⬜ Beef: round, sirloin, tenderloin and lean ground beef (at least 93% lean)
⬜ Eggs whites
⬜ Legumes, like black-eyed peas, black, garbanzo, lima, kidney, pinto and soybeans, peanuts and peanut butter, lentils and split peas
⬜ Pork: leg, shoulder and tenderloin
⬜ Poultry: skinless chicken or turkey breast, lean ground chicken or turkey (at least 93% lean)
⬜ Seafood: most fish and shellfish
⬜ Tofu, tempeh
⬜ Unsalted nuts, seeds and “butters” (like almonds, cashews, sesame, sunflower, pecans and walnuts)
Lots of foods and beverages are “said” to be heart-healthy, but a heart-healthy claim cannot be used without proof.
These items from my 50+ Anti-Aging Foods for Ages 50+ have phyto-nutrient advantages, so they’d be good cart-friendly additions.
⬜ Chocolate
⬜ Cocoa
⬜ Coffee
⬜ Fungi
⬜ Honey
⬜ Red wine
⬜ Tea
⬜ Vanilla
Though I wrote The Ultimate Keto Cookbook a few years back, it was hardly the quintessential book on the KETO DIET that’s been around since 1923 with many renditions.
Thanks to Dr. Russell Wilder at the Mayo Clinic, the classic ketogenic diet, based on four parts fat for every one-part protein, forces the body to burn fats instead of carbohydrates for energy and drives weight loss.
I was an early proponent of the KETO DIET to help lessen epileptic seizures and increase weight loss for obesity. I never thought its concepts would take such hold and endurance. I think I may know why...
In today’s food and drink mania, the KETO DIET is a rock star. Any downsides?
Well supervised for short periods, the KETO DIET may induce quick weight loss and reduce blood sugar, to be replaced by a less-restrictive diet with fewer side effects. In my view, the Mediterranean Diet or DASH Diet still ranks #1 for longer-term weight maintenance and health.
CANCER is the reason I am a Registered Dietitian/Nutritionist today.
After fulfilling lifetime passions in the arts and communications, I turned my attention to nutrition in hopes of uncovering a cure for CANCER.
You see, my father died from CANCER when I turned nine and I had lots of unanswered questions. I also had blind faith that I could change the world’s unhealthy eating habits—like what I try to achieve today.
Thus, I’ve spent a lifetime investigating the best diet for CANCER prevention to formulate the soundest proactive eating plan and tastiest preventive recipes. And I’ve come full circle to rediscover that these early food and nutrition teachings live on!
…with cancer-combatants, like folic acid, isothiocyanates, lignans, lycopene, sulphoraphane, and others.
Fruits – as apples, berries, cantaloupe, cherries, citrus fruits, cranberries and grapes
Coffee and tea
Garlic and onions
Legumes – as garbanzo, kidney and pinto beans, dried peas
and lentils
Omega-3 fatty acids – as olive oil and fatty fish, like salmon and sardines
Vegetables – as asparagus, broccoli, Brussels sprouts, cauliflower and other cruciferous vegetables, carrots, green leafy veggies and winter squash
Nuts and seeds – as almonds, walnuts and flaxseeds with soluble fiber
Whole grains – as brown rice, whole oats, quinoa and whole wheat
…with cancer-causing chemicals, like amines and hydrocarbons that form when meats are cooked over open flame at high temperatures, and more.
…with cancer-controversies, where diet-cancer investigations seek answers.
By choosing less processed and refined foods, healthy preparations of leaner meats and lower-fat dairy products, and an abundance of phytonutrient-packed fruits and vegetables, you’ll join my cancer-fighting crusade!
At some point in my middle-American upbringing I learned that cows made milk for strong bones and teeth, and that three daily glasses of dairy milk made the grade.
Never did I realize that it was calcium that reigned supreme. Nor that the plant kingdom stockpiled calcium in foods like almonds, black beans, garbanzos, kale, spinach and sesame seeds.
Calcium is essential for bone development and maintenance, blood clotting, blood pressure, enzyme activation, fluid balance, muscle contraction and nerve transmittance. Too little calcium and osteoporosis, a brittle bone disease may ensue. Osteoporosis is present in almost one in five American women ages 50 or older. Calcium absorption is less efficient in aging, coupled with lower vitamin D intake, less sun exposure and medication interactions.
Too much calcium and central nervous system and coronary disorders may result. CHOOSE WISELY!
Calcium-rich dairy foods/beverages and varieties make the grade!
Fish and seafood worth the plunge!
Calcium-rich plant-based foods/beverages up the ante!
To make maximum use of this calcium for greatest bone mineral density, functional strength training is where it’s at.
Working your muscles may help prevent fall-related fractures. Elastic exercise bands, free weights, weight machines and exercises that lift your own weight with push-ups and squats help target large muscle groups (arms, back, chest, legs and shoulders), core muscles (abs, back and obliques) and smaller secondary stabilizer muscles.
I no longer solely depend upon calcium from bottles or cartons. Instead, I carefully integrate calcium-rich plants into my diet and consciously work my bones and muscles.
© 2019 Grace Natoli Sheldon. Reprinted with permission.
© 2014 Grace Natoli Sheldon. Reprinted with permission.
© 2021 Jacqueline B. Marcus.
Though I’ve written about the Mediterranean Diet and extolled its virtues for years, this time I personally experienced its healthy lifestyle. Immersed in Greece where it all began, I saw firsthand how its people outlive its principles.
Here’s the foundation of the Mediterranean Diet, followed by two distinctive features of the Mediterranean lifestyle: movement and socialization.
Foundation of the Mediterranean Diet:
Now let’s look at movement and socialization, two often overlooked aspects of the Mediterranean lifestyle that are essential to well-being.
Movement
According to this article on Mediterranean-type dietary patterns and physical activity, diet + activity is the winning combination to counteract the rising burden of non-communicable diseases (NCDs), like certain cancers, cardiovascular disease, chronic respiratory diseases and type 2 diabetes.
Many people in Mediterranean countries walk more than they drive. And for good reason! Physical activity, bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above a basic level, enhances health by expending calories, strengthening muscles and healthfully utilizing the heart and lungs.
Socialization
Conviviality, cultural and ecological elements are also embraced in the Mediterranean lifestyle. Social habits and cultural traditions throughout communities in areas that surround the Mediterranean Sea are vital for residents who embody “Blue Zone” values for longevity. (Blue Zones are regions of the world where people live longer and healthier lives than average.)
While this may be impractical in larger countries where families and friends are widespread, increased efforts may be made for connectivity, sharing of cultures and social-economic traditions, and just plain fun. This is particularly important for aging people where isolation may lead to depression, loss of appetite and declining health.
The Upshot?
Eat a Mediterranean-type Diet and follow a Mediterranean lifestyle with regular physical activity. These are the most affordable, cost-effective, and efficient behavioral interventions to help prevent and manage the burden of non-communicable diseases.
Then couple with socialization among family and/or friends, and you may live longer, or at least jam the days of your life with healthfulness and happiness.
Walk the walk!
To help you look good and feel great after age 50, incorporate these 50+ anti-aging foods into your diet. Healthy benefits abound!
The biggies contain:
Many bestow even greater wellness benefits, from mental health to physical fitness.
Introducing the top contenders...
Fruit “families” are jam-packed with anti-carcinogens, anti-inflammatories and antioxidants like vitamins A and C, and are fiber-rich with prebiotics for healthy digestion. These anti-aging all-stars are bursting with taste, too!
Berries – as blackberries, blueberries, caper berries, cranberries, pomegranate, raspberries, strawberries
Citrus – as grapefruit, lemon, lime, orange, tangerine
Gourds – as cantaloupe, casaba, watermelon
Grapes – as currants, raisins, green, red & purple grapes (and wine!)
Rose – as apple, pear, rosehips
Stone – as apricot, cherry, coconut, date, nectarine, olive (and olive oil!), peach, plum, prune
Tomatoes – see VEGETABLES
Tropical – as acai, avocado, banana, guava, kiwi, mango, papaya, pineapple
Brightly-colored veggie “families” offer an array of phytonutrients, super-star plant substances with promising anti-aging properties—great for skin, heart and mind. Focus on vegetable-powered cuisine starring these beauties!
Asparagus – as agave, green and white asparagus, yucca
Asters – as artichoke, safflower, sunflower
Beans and peas – as alfalfa, adzuki, black, fava, garbanzo, kidney, lima, lentils, mung, Northern, peas, peanuts, pinto, soybean, string
Buckwheat – also rhubarb, sorrel
Cruciferous – as bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, kohlrabi, rutabaga, turnip
Fermented – as kimchi, kombucha, miso, pickles, sauerkraut, tempeh
Greens – as alfalfa, arugula, beet, chard, collard, dandelion, endive, escarole, kale, mustard, spinach, turnip, watercress
Mallow – as cacao, hibiscus, okra
Nightshades – as eggplant, chili peppers, bell peppers, tomatoes, white potatoes
Onions – as chives, garlic, leeks, red, yellow & white onions, scallions, shallots
Root – as beet, carrot, parsnip, potato, rutabaga, radish, sweet potato, turnip
Squash – as acorn, butternut, cucumber, pumpkin
There’s a world of phyto-nutrients in herbs and spices—way beyond ubiquitous parsley and black pepper. Garlic, ginger and turmeric are anti-aging front-runners. Fresh is best, but dried imparts micronutrients and terrific tastes, too!
Nutty and seedy reign when it comes to anti-aging disease-prevention! Revisit your favorite nuts and seeds whole, chopped, ground or pureed into “butters”. Incorporate their health-enhancing oils for versatility!
Nuts – as almonds, Brazil, cashews, hazelnuts, Macadamia, pecans, pine nuts, pistachios, walnuts
Seeds – as chia, flax, poppy, sesame, sunflower
Time to think earth colors and textures when choosing grains—brown and chewy usually mean wholeness and goodness for anti-aging heart and gastro-intestinal health. Organic rules!
Whole grains – as amaranth, barley, brown rice, buckwheat, bulgur, corn, einkorn, farro, freekeh, millet, oats, popcorn, quinoa, rice, rye, sorghum, spelt, teff, triticale, wheat berries, wild rice
While plant-centered eating is foremost for phytopian benefits, some animal foods boast anti-aging attributes. Fermented dairy products are protein, vitamin and mineral-rich and stomach-friendly with probiotics, and fish and shellfish are mostly low in fat and calories with disease-fighting omega-3’s.
Fermented dairy products – as buttermilk, cheese, cottage cheese, kefir, ricotta, sour cream, yogurt
Fish, shellfish – as anchovies, cod, herring, mackerel, oysters, salmon, sardines, trout
Some stellar items don’t quite categorize, but stand out for their anti-aging nutritive substances from A to Z—like Anthocyanins to Zeaxanthin. A smattering of promising eating and drinking at its tastiest!
Healthy (and tasty) benefits to pursue!
What you eat and drink matters to help keep your heart young and vibrant! Focus on the following recommendations for heart-healthy eating—the basis of your TasteOverTime Grocery List for the Young at Heart!
HERE’S HOW…
and…
Fruits and veggies can’t be beat for heart health! They’re loaded with phyto- (plant) nutrients and fiber.
Look for a variety of fruits and vegetables that are primarily fresh or fresh-frozen. Lower-sodium canned or dried may be handy additions.
⬜ Fresh fruits, like apples, berries, bananas, grapes and oranges
⬜ Fresh-frozen and dried fruits without added sugars, like mango and raisins
⬜ Fresh vegetables, like broccoli, cabbage, carrots, cauliflower and tomatoes
⬜ Fresh-frozen vegetables without added butter, salt and sauces
⬜ Leafy greens, like arugula, kale, Romaine and spinach
⬜ Lower-sodium canned or dried vegetables
Healthy carbs are filled with fiber and loads of vitamins, minerals and other plant nutrients for cardiovascular health. Whole oats have carried a big red heart on their packaging for years.
Look for products that are 100% whole grains that should be listed first on the ingredient list. Flax and protein are good additions. Ancient grains like quinoa, millet, fonio, sorghum, amaranth and teff are gluten free.
⬜ Legume (bean) and alternative grain-based pastas and sides
⬜ Whole-grain breadstuffs, like bagels, breads, muffins and tortillas
⬜ Whole-grain cold and hot breakfast cereals with no added sugars, like oatmeal and shredded wheat
⬜ Whole grains, like brown or wild rice, oats and quinoa
⬜ Whole-wheat or whole-grain pasta and couscous
Lower-fat dairy products provide a wealth of vitamins and minerals for heart health—and strong bones and muscles that support the heart’s vigorous demands. Besides protein, they pack calcium, vitamins A and D and potassium.
Focus on lower-fat and fat-free options. Make sure additional sugars and sodium are scarce so extras don’t add up.
Consider substituting plant “milks”, like almond, cashew, coconut, flax, hemp, oat, pea, peanut, soy and rice, and their by-products that vary in protein and nutrients.
⬜ Fermented lower-fat dairy products, like kefir, cottage cheese, cultured buttermilk, sour cream and yogurt
⬜ Lower fat or fat-free cheese, cream, cottage cheese, ice cream and milk
⬜ Plant milks and by-products with no added sugars, fortified with calcium and vitamins B12 and D, with few-to-no additives.
Time to reduce saturated fats and choose products without trans fats for heart health! Also time to focus on foods with heart-healthy monounsaturated fats, like avocados, fish and seafood and nuts, seeds and their oils, like almond and olive.
Best to limit or avoid tropical oils, like coconut, palm and palm kernel oils, which tend to be higher in saturated fats.
⬜ Light butter and yogurt-butter blends
⬜ Lower-fat mayonnaise and plant-based mayo
⬜ Non-stick cooking sprays
⬜ Nut or vegetable oils, like almond, canola, avocado, corn, olive, peanut, safflower, soybean, sunflower and walnut
⬜ Oil-based salad dressings
⬜ Spreads, like liquid, soft or tub, with no trans fats and few-to-no saturated fats, with plant sterols/stanols
While both plant and lower-fat animal proteins are categorized as heart-healthy, there’s a trend towards plant-based cuisine. Choose a variety of protein-rich plant proteins and lean animal proteins—if so inclined.
⬜ Beef: round, sirloin, tenderloin and lean ground beef (at least 93% lean)
⬜ Eggs whites
⬜ Legumes, like black-eyed peas, black, garbanzo, lima, kidney, pinto and soybeans, peanuts and peanut butter, lentils and split peas
⬜ Pork: leg, shoulder and tenderloin
⬜ Poultry: skinless chicken or turkey breast, lean ground chicken or turkey (at least 93% lean)
⬜ Seafood: most fish and shellfish
⬜ Tofu, tempeh
⬜ Unsalted nuts, seeds and “butters” (like almonds, cashews, sesame, sunflower, pecans and walnuts)
Lots of foods and beverages are “said” to be heart-healthy, but a heart-healthy claim cannot be used without proof.
These items from my 50+ Anti-Aging Foods for Ages 50+ have phyto-nutrient advantages, so they’d be good cart-friendly additions.
⬜ Chocolate
⬜ Cocoa
⬜ Coffee
⬜ Fungi
⬜ Honey
⬜ Red wine
⬜ Tea
⬜ Vanilla
What you eat and drink matters to help keep your heart young and vibrant! Focus on the following recommendations for heart-healthy eating—the basis of your TasteOverTime Grocery List for the Young at Heart!
HERE’S HOW…
and…
Fruits and veggies can’t be beat for heart health! They’re loaded with phyto- (plant) nutrients and fiber.
Look for a variety of fruits and vegetables that are primarily fresh or fresh-frozen. Lower-sodium canned or dried may be handy additions.
⬜ Fresh fruits, like apples, berries, bananas, grapes and oranges
⬜ Fresh-frozen and dried fruits without added sugars, like mango and raisins
⬜ Fresh vegetables, like broccoli, cabbage, carrots, cauliflower and tomatoes
⬜ Fresh-frozen vegetables without added butter, salt and sauces
⬜ Leafy greens, like arugula, kale, Romaine and spinach
⬜ Lower-sodium canned or dried vegetables
Healthy carbs are filled with fiber and loads of vitamins, minerals and other plant nutrients for cardiovascular health. Whole oats have carried a big red heart on their packaging for years.
Look for products that are 100% whole grains that should be listed first on the ingredient list. Flax and protein are good additions. Ancient grains like quinoa, millet, fonio, sorghum, amaranth and teff are gluten free.
⬜ Legume (bean) and alternative grain-based pastas and sides
⬜ Whole-grain breadstuffs, like bagels, breads, muffins and tortillas
⬜ Whole-grain cold and hot breakfast cereals with no added sugars, like oatmeal and shredded wheat
⬜ Whole grains, like brown or wild rice, oats and quinoa
⬜ Whole-wheat or whole-grain pasta and couscous
Lower-fat dairy products provide a wealth of vitamins and minerals for heart health—and strong bones and muscles that support the heart’s vigorous demands. Besides protein, they pack calcium, vitamins A and D and potassium.
Focus on lower-fat and fat-free options. Make sure additional sugars and sodium are scarce so extras don’t add up.
Consider substituting plant “milks”, like almond, cashew, coconut, flax, hemp, oat, pea, peanut, soy and rice, and their by-products that vary in protein and nutrients.
⬜ Fermented lower-fat dairy products, like kefir, cottage cheese, cultured buttermilk, sour cream and yogurt
⬜ Lower fat or fat-free cheese, cream, cottage cheese, ice cream and milk
⬜ Plant milks and by-products with no added sugars, fortified with calcium and vitamins B12 and D, with few-to-no additives.
Time to reduce saturated fats and choose products without trans fats for heart health! Also time to focus on foods with heart-healthy monounsaturated fats, like avocados, fish and seafood and nuts, seeds and their oils, like almond and olive.
Best to limit or avoid tropical oils, like coconut, palm and palm kernel oils, which tend to be higher in saturated fats.
⬜ Light butter and yogurt-butter blends
⬜ Lower-fat mayonnaise and plant-based mayo
⬜ Non-stick cooking sprays
⬜ Nut or vegetable oils, like almond, canola, avocado, corn, olive, peanut, safflower, soybean, sunflower and walnut
⬜ Oil-based salad dressings
⬜ Spreads, like liquid, soft or tub, with no trans fats and few-to-no saturated fats, with plant sterols/stanols
While both plant and lower-fat animal proteins are categorized as heart-healthy, there’s a trend towards plant-based cuisine. Choose a variety of protein-rich plant proteins and lean animal proteins—if so inclined.
⬜ Beef: round, sirloin, tenderloin and lean ground beef (at least 93% lean)
⬜ Eggs whites
⬜ Legumes, like black-eyed peas, black, garbanzo, lima, kidney, pinto and soybeans, peanuts and peanut butter, lentils and split peas
⬜ Pork: leg, shoulder and tenderloin
⬜ Poultry: skinless chicken or turkey breast, lean ground chicken or turkey (at least 93% lean)
⬜ Seafood: most fish and shellfish
⬜ Tofu, tempeh
⬜ Unsalted nuts, seeds and “butters” (like almonds, cashews, sesame, sunflower, pecans and walnuts)
Lots of foods and beverages are “said” to be heart-healthy, but a heart-healthy claim cannot be used without proof.
These items from my 50+ Anti-Aging Foods for Ages 50+ have phyto-nutrient advantages, so they’d be good cart-friendly additions.
⬜ Chocolate
⬜ Cocoa
⬜ Coffee
⬜ Fungi
⬜ Honey
⬜ Red wine
⬜ Tea
⬜ Vanilla
© 2024 Jacqueline B. Marcus.
Mexican Cocoa (pictured at right)
© 2014 Grace Natoli Sheldon.
Reprinted with permission.
Coffee Caribbean (pictured center)
© 2014 Grace Natoli Sheldon.
Reprinted with permission.
Though I’ve written about the Mediterranean Diet and extolled its virtues for years, this time I personally experienced its healthy lifestyle. Immersed in Greece where it all began, I saw firsthand how its people outlive its principles.
Here’s the foundation of the Mediterranean Diet, followed by two distinctive features of the Mediterranean lifestyle: movement and socialization.
Foundation of the Mediterranean Diet:
Now let’s look at movement and socialization, two often overlooked aspects of the Mediterranean lifestyle that are essential to well-being.
Movement
According to this article on Mediterranean-type dietary patterns and physical activity, diet + activity is the winning combination to counteract the rising burden of non-communicable diseases (NCDs), like certain cancers, cardiovascular disease, chronic respiratory diseases and type 2 diabetes.
Many people in Mediterranean countries walk more than they drive. And for good reason! Physical activity, bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above a basic level, enhances health by expending calories, strengthening muscles and healthfully utilizing the heart and lungs.
Socialization
Conviviality, cultural and ecological elements are also embraced in the Mediterranean lifestyle. Social habits and cultural traditions throughout communities in areas that surround the Mediterranean Sea are vital for residents who embody “Blue Zone” values for longevity. (Blue Zones are regions of the world where people live longer and healthier lives than average.)
While this may be impractical in larger countries where families and friends are widespread, increased efforts may be made for connectivity, sharing of cultures and social-economic traditions, and just plain fun. This is particularly important for aging people where isolation may lead to depression, loss of appetite and declining health.
The Upshot?
Eat a Mediterranean-type Diet and follow a Mediterranean lifestyle with regular physical activity. These are the most affordable, cost-effective, and efficient behavioral interventions to help prevent and manage the burden of non-communicable diseases.
Then couple with socialization among family and/or friends, and you may live longer, or at least jam the days of your life with healthfulness and happiness.
Walk the walk!
© Elsevier, 2019, Marcus, Jacqueline B. (2014) Aging, Nutrition and Taste: Nutrition, Food Science, and Culinary Perspectives for Aging Tastefully. San Diego: Academic Press. [9780128135273]
© Elsevier, 2014, Marcus, Jacqueline B. (2013) Culinary Nutrition: The Science and Practice of Healthy Cooking. San Diego: Academic Press. [9780123918826]
