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Healthy Foods and Eating Habits That Will Make You Live Longer

Your diet holds the key to a longer, healthier life. As a parent, you want to stick around long enough to see your children grow up and achieve great things, so make sure you add these life-lengthening foods to your diet.

Salmon

You don’t only want to live a healthy and long life, but you also want to slow down the ageing process. The answer to all of this is omega-3, found in fatty fish like salmon. Research has shown that omega 3s actually slows down the rate at which you age, which is thanks to how they maintain your telomeres (otherwise known as the tips of your chromosomes that become smaller as you get older).

Bright Berries

Bright berries such as blueberries are really great for your health. This is thanks to their bold colouring which is a sign that they contain antioxidants known as polyphenols. Research has found that by ensuring you get lots of polyphenols in your regular eating plan, you can slash your risk of death by 30 percent! Definitely worth adding berries to your morning cereal. You can also gain polyphenol benefits by drinking wine, so go ahead and enjoy that glass with your dinner.

Tea

If you’re used to having fizzy, high-sugar soda with your meals, it’s time to switch to tea. The reason? Black and green teas contain catechins that relax blood vessels in the body. This is good for your blood circulation and heart because it allows for greater blood to enter them. Research backs this up by showing that when Japanese people drank five or more cups of green tea on a daily basis, they experienced the smallest risk of death from stroke and heart disease.

Tofu

If you’re vegan, you’re well on your way to living longer because you’re switching meat for products like tofu. Tofu is especially good for you because it contains soy. Soy is great because it lowers the levels of unhealthy cholesterol in your body. This, in turns, keeps your blood pressure low, so it’s a win all round. You want to look for firm tofu and prove to yourself how non-meat dishes can be fun by baking it with your favourite veggies after drizzling lemon juice, herbs and oils over it.

Beetroot

Not only a delicious addition to your salad and sandwiches, beetroot is great for keeping illness away. The reason for this is that it contains betaine, an ingredient that is known for fighting inflammation in the body. By keeping inflammation out of the picture, you can improve your quality of life.

Nuts

A Harvard study that took place over a 30 year period found that people who regularly ate nuts had a 20 percent lower risk of dying than their counterparts who didn’t consume them. This is because nuts are filled with good fats, which nourish you while cutting your bad cholesterol levels.

Healthy Eating Habits to Pile on the Years

It’s not just what you eat but how! Follow these eating habits to add more health to your life.

1. Bring More Plants to the Party

Vegans/vegetarians, you score again! But even if you aren’t a big fan of fresh produce, small changes to your diet can make a huge difference. A study of people in Ikaria found that middle-aged people who made sure they ate a cup of cooked green vegetables on a daily basis cut down their chances of dying within four years by half when compared to people who weren’t eating the veggies.

2. Enhance Food Mindfulness

Meditation has been said to be a great way to keep stress at bay, which is great for your overall health since stress is heavily linked to a variety of diseases. You can use greater mindfulness when you eat, too, such as by concentrating on your food – taking the time to enjoy how it tastes, smells and feels – and not eating mindlessly in front of the television. This prevents you from overeating. As a side note, cutting down TV time is also a must as research has shown every hour of TV you watch after the age of 25 steals 21.8 minutes of your life!

3. Change Your Approach to the Lunchtime Sandwich

You might have heard how you should eliminate bread from your diet, but what’s much more important is to choose the right kind of bread. Whole grain bread can boost your life expectancy because it’s filled with nutrients and fibre that helps to keep you in good health. In fact, researchers have found that whole grains decrease your risk of premature death from health conditions such as diabetes and lung disease. So, don’t avoid your sandwich for lunch, just make sure that it’s whole grain.

As we all know, food plays an important role in keeping healthy.  Just be careful what you increase/remove from your diet, as there have been many fads even recently that have become health myths.  Remember that these foods can also be used as part of your beauty regimen, and not only for consumption. As new discoveries in dietary facts are known, new fads will change our way of thinking and living.  Your longevity starts with food and your body will be forever grateful.

Eating well is the first step toward a happier, healthier, abundant life. It can help you shed unwanted pounds and also give you glowing skin! Have in mind that the path to a healthy life rests on a healthy diet accompanied by regular workout to receive all the body and mental benefits. Check out our favorite superfoods, available at nearly all grocery stores or farmer’s market.

Avocados

Believe it or not, the avocado is actually a fruit. And while most fruits are known for their high dosage of carbohydrates, avocados are different. Instead, the pitted produce contains a large amount of vitamins and healthy fats. One of the most commonly consumed superfoods, avocados are high in a variety of nutrients, including Vitamin K (26% of the recommended daily amount), Vitamin C, folate, potassium, and B Vitamins.  In fact, they contain more potassium than bananas (and don’t carry the added carbohydrates). And as an added bonus, the healthy fats in avocados help you absorb nutrients from other leafy greens.

Try this Avocado meal.

Make a spinach or kale salad and add avocado slices for a one-two superfood punch. The fats in the avocado will help you retain the nutrients found in the roughage. Or, add avocados to your breakfast routine by smearing a piece of whole-grain toast with avocado and a little infused sea salt for added flavor. It’s a delicious, nutrient-dense way to begin your day.

Shopping tip: they ripen fast.

When shopping for avocados, remember that they ripen on the counter quite quickly. Therefore, they should be consumed one-three days after purchase. If you are planning to eat your avocado in a few days, feel free to buy one that’s on the firmer side. It will be ready to eat when you are.

Blueberries

Blueberries and other dark berries should be a healthy part of every diet. Packed with free-radical fighting antioxidants, they have been known to improve skin, bladder health, block the growth of tumor cells, and are packed with Vitamin C and fiber.

Try this Blueberry meal.

Throw some blueberries into your morning yogurt with a handful of granola and some chia seeds (another superfood that helps boost energy). You can also throw them in a salad, eat them with raw nuts for a tasty snack, or throw them into your dessert.

Shopping tip: opt for natural.

When it’s possible, opt for organic or locally grown blueberries. They’re more sustainable and usually tastier, too.

Quinoa

Quinoa is a gluten-free alternative to gluten-rich grains, which makes it a great alternative to those with allergies or sensitivities. Plus, it contains high levels of magnesium (which helps to relieve migraines) and offers lots of protein, keeping you full and trim.

Try this Quinoa meal.

If you’re looking for a great packed lunch option, this is it. Try making a big batch of quinoa on Sunday before work. (It keeps in the refrigerator very well.) Then take it as a side for lunch. You can make it savory by adding some salt and herbs, or you can make it sweet by adding maple syrup and fruit.

Shopping tip: save money by buying in bulk.

You’ll most likely save a bundle, plus you’ll cut down on packaging waste, too. Store in a large mason jar or clear container.

There’s no question that overweight Americans and obesity rates are on the rise and this epidemic is being passed onto our children. The Trust For America’s Health organization calls it “one of the country’s most serious health problems,” and notes that while adult obesity rates have doubled since 1980, from 15 to 30%, our children’s numbers have more than tripled.

There are many risks associated  with growing up overweight, but thankfully our health insurance coverage can help avoid these dangerous dilemmas. Rather than looking at the risks, let’s examine the rewards that can come from effective preventative care.

TALK TO YOUR CHILD’S PEDIATRICIAN

The best defense is a good offense and preventing obesity comes with forethought and planning. Two of the best ways to nip obesity in the bud is through a healthy diet and exercise. We’ve all heard the warning, “Talk to your doctor before changing your diet or exercise routine,” and the same is true for our children. See what your child’s doctor recommends for your kid’s diet and exercise routine as outlined below.

Exercise

Nowadays, we can’t count on our school systems to ensure that our children are getting the appropriate amount of exercise. Guidelines from the Department of Health and Human Services state children over the age of six should be getting at least one hour of physical activity every day.

While you may envision your elementary age child running and playing during recess, they could be sitting on a bench and talking with their friends. If you believe your adolescent is playing sports during their Physical Education class, they could be the goalie on the soccer team standing sedentary for the entire period. Parents need to be proactive in order to ensure their child is getting enough exercise. Perhaps this means a daily bike ride, a brisk walk in the park, joining an after school athletics program or other activities that gets our kids moving.

Diet

While we may be feeding our children healthy, well-balanced meals at home, especially when it comes to older kids, we never really know what they’re eating out in the real world. When a child reaches adolescence, this is the time when they develop habits that could last a lifetime, like smoking, and the same is true for their eating rituals. This is the time when we should ensure they aren’t getting hooked on junk food, unhealthy snacks and fast food, which can be just as dangerous as nicotine in the long run.

Preventative Care

Doctors are looking for for signs of early obesity in overweight children and these include preventative measures that go beyond simply placing them on a scale. They also examine BMI (Body Mass Index), which is a simple calculation based on weight and height. The resulting figures indicate whether a person is underweight, normal, overweight or obese.

If these numbers are too high, they will likely recommend blood work that will screen for health concerns like diabetes and cholesterol. They will also monitor blood pressure and should be discussing ways to drop this excess weight from your child.

While we can vaccinate our children against viral threats that used to be a major concern for an epidemic, like the measles and other communicable diseases, there’s no shot available to prevent obesity. The only answers when it comes to avoiding obesity are getting preventative care, eating a healthy diet and getting more exercise.

Exercise – who has the time, right? As badly as we all want to be rippling sex gods and goddesses (or lean, toned sex gods and goddesses – whatever your preference), the world conspires to stuff our every waking minute full of other responsibilities: go to that marketing meeting, take the kids to their clarinet lessons, swing by the dry cleaner’s to pick up those close you forgot about. Oh, and don’t forget to get some rest – there’s a conference call with the London office at 6AM tomorrow!

Not to mention that, on top of all the madness, you’ve got to find a little quality time for the family. Well, not “got to” — you want to. After all, you love them. They’re the best part of your day, and they make all the other things you do feel worthwhile.

By now, you’re probably thinking, “You see what I put up with? There’s no time to get in shape.” But the determined among us have found a way! Not only can you carve out that precious time with the youngsters, you can get fit while doing it. Here’s how:

Take It To The Streets

Whether you’re hiking in the woods, doing deadlifts in the weight room, or swimming laps at the community center, any fitness is better than none. So why not do something the kids will love?

You could take a walk after dinner – even bring the family pooch. You could design a scavenger hunt that has everyone running around the neighborhood on a Saturday afternoon. Even a game of tag in the yard could be enough to get everyone’s heart rate up. This type of fitness might even be better than what you’d had in mind; a thirty minute game of tag can burn around 200 calories – 50 calories more than a yoga class of the same length.

Play Ball

Back in the day (before we became boring adults), many of us lived and died by sports. Kickball matches in P.E. were serious as a heart attack. The championship game was the stuff of legend. And of course, all that playing meant a healthy, fit physique. Who wouldn’t want that back?

Is your son or daughter playing a sport? If so, a little practice can be the perfect way to bond with them while getting in shape. A game of catch or one-on-one will get you moving and your heart pumping, and your kids will love to see you try your hand at the sport they love. You can give them pointers to up their game, but beware: they may end up outshining you!

The Playtime of The Past

Recently, I spent some time with my 5-year-old niece and was stunned to discover that her favorite thing to do was watch other kids play with My Little Pony dolls on YouTube. Not even play with them herself! This type of behavior is on the rise, and it is incredibly dangerous. Not only is increased usage among kids bad for their health, it kills their creativity.

Don’t let the iPads win! Get some jump ropes and a big Slip n’ Slide, and show those kids what fun looked like when you were young. Not only will they get a little movement, they’ll have an amazing time. After all, you did, right?

Keep it Clean

Sometimes, there’s simply too much on our plates to carve out that quality time. But even on our busiest days, there are ways to sneak in a workout. One way is to make a game of cleaning up the house.

Other parents (yes, probably even yours) have been using this old trick for ages. “Make believe [your son is] one of the Rescue Heroes, and have him save his teddy bears from the slimy pit of the floor by putting them safely in his toy chest,” suggests registered dietitian Juliet Zuercher. Your kids will be scrambling to tidy up, and if you play along you will be, too! Soon the teddy bears will be safe and you’ll be a little closer to that fitness goal.

When it comes to balancing work, family, and fitness, a little ingenuity goes a long way. You may not escape your daily to-do list, but you will make memories, bond with the people you love, and take the steps you need to get the body you want.