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Baby Boomer Foods
You are what you eat. How many times have you heard that? Baby boomers know they need to eat more fresh fruits, fresh vegetables, fish, and foods high in fiber. Boomers need to drink plenty of water, Six to eight glasses of 6 ounces of water each day. As we age we need to eat smaller portions and exercises more. Baby boomers need to eat three meals a day and eat in moderation.
I remember Reader Digest identified the banana as the perfect food.
What are the Top 10 Super foods for Baby Boomers?
Melissa Beyer wrote a list of 10 super foods. Learn
more on her Care2 Green Living blog
1. Artichokes
Studies have shown that artichokes contain a very high amount of antioxidants in the form of phytonutrients. A study undertaken by the USDA ranked artichokes as the number one fresh vegetable in antioxidant count. Among the most powerful phytonutrients are cynarin and silymarin, which have strong positive effects on the liver -- any coincidence that artichokes have been reputed to help in the cure of liver diseases, liver cancer, and to cure hangovers?
One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and has 6 grams of dietary fiber -- 25 percent of the daily recommended amount.
2. Asparagus
According to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fearsome cancer fighters.
A 5-ounce serving (only 20 calories) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Asparagus is also an excellent source of potassium, fiber, thiamin, vitamin B6, and is one of the richest sources of rutin, a compound which strengthens capillary walls.
3. Avocado
they’re rich, they’re buttery, they’re delicious, and they have about 30 grams of fat per fruit. Ouch. But that’s no reason not to love an avocado. Nutritionists have back-pedaled on their gentle warnings about avocados after finding that most of the fat in an avocado is monounsaturated -- the happy fat that actually lowers cholesterol levels. Yay! Let’s have an avocado party!
A study published in the Archives of Medical Research found that the 45 volunteers who ate avocados every day for a week experienced an average 17 percent drop in total blood cholesterol. As well, their levels of LDL (“bad fat”) and triglycerides, both associated with heart disease, went down. Their HDL (“good fat”) levels, which tend to lower the risk of heart disease, increased.
Avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In a review article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.
4. Blueberries
Jam-packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C. Recent research has found that additional components of blueberries may play an important role in preventing and fighting cancer. The results of one study suggest a wide array of potential cancer fighting benefits related to wild blueberry consumption.
Blueberries also have anthocyanin pigments, which may have the ability to halt cancer in the critical stages of promotion and proliferation. A 2005 study published in the Journal of Biochemistry and Cell Biology indicated that, in isolated cells, the tannins found in blueberries are very active at lowering a protein that plays a role in the metastasis of cancer.
In addition to helping prevent and fight cancer, the compounds in blueberries are believed to help against Alzheimer’s disease, heart disease, eye disease, and urinary tract infections. See? Super.
5. Fava Beans (aka Broad Beans)
Mmmm. Spring in a pod -- I adore fava beans, even if they are a little work. OK, a lot of work, but so worth it! Not only are the big, fat, creamy beans scrumptious, but fava beans are particularly high in fiber (85 percent of the RDV), and also high in iron (30 percent of a day’s requirement). They contain no cholesterol and are low in fat.
Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson’s disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.
6. Fresh Figs
Fresh figs put the "va va voom" in fruit -- the tender but toothsome skin gives way to a soft and sticky center, dotted with delicately popping seeds, the perfumed and honeyed flesh -- you get the picture. In my humble opinion, figs are quite an experience. And beyond their drop-dead flavor is their profusion of life-boosting qualities.
Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6, and the trace mineral manganese.
The fruit also has tremendous amounts of fiber, more than any other dried or fresh fruit. Insoluble fiber protects against colon and breast cancer -- soluble fiber helps lower blood cholesterol, and figs provide both. (Which also makes them a mild laxative, just so you know.) They also are a good source of flavonoids and polyphenols.
7. Leeks
Leeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love.
And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots -- all from the Allium family -- leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens.
Regular consumption of Allium vegetables (as little as two or more times a week -- although I could certainly eat them every meal) is associated with a reduced risk of prostate and colon cancer.
8. Oregano and Other Fresh Herbs
I love fresh oregano, especially if salty Mediterranean flavors -- capers, olives, roasted peppers -- are involved. Yum. And superfood-y too!
When researchers at the University of Oslo, Norway, analyzed 1,113 foods to identify those foods richest in total antioxidants, of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.
You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin (essential for preventing macular degeneration), vitamin A, vitamin C, and vitamin K.
Or try cilantro. In research studies, cilantro's remarkable components have shown the potential to help promote detoxification, reduce high blood sugar and lower levels of cholesterol.
9. Spinach
Spinach, good old spinach. Spinach is an excellent source of folate -- the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). People who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research.
Another compound in spinach, lutein, fights against macular degeneration, which causes age-related vision loss -- in fact, including at least two servings of spinach a week in your diet halves the odds of macular degeneration (a leading cause of blindness), according to the the National Eye Institute. Eating cooked spinach more than twice a week cuts the need for cataract eye surgery in men by half, according to new Harvard University research.
And in a large-scale Harvard study, spinach singled out as most protective against stroke! Finally, because of it’s high in vitamin K, spinach also helps build stronger bones -- lowering the risk of hip fracture from osteoporosis as much as 30 percent, suggests a joint Harvard-Tufts study. Popeye was on to something.
10. Strawberries
A serving of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids. In addition, strawberries contain anthocyanin, which has been used for studies in preventing initiation of cancers. Strawberries contain a unique phenolic group, ellagotannins, which are effective in preventing initiation of esophageal cancer.
With more antioxidant punch than most other fruits, berries in general strengthen tissue defenses against oxidation and inflammation, which are underlying factors in most age-related diseases. For example, substances in blueberries help with short-term memory loss associated with aging. All berries help lower risk for breast, oral, and colon cancers in women. With a wealth of phytochemicals like ellagic acid, adding strawberries to the diet lowers tumor risk by up to 58 percent.
My wife loves cooking, and I love eaing, so comes this site.It is not for professionals, but for the true connoiseurs. This Site Is All About Real People Cooking Real Food. So Let´s Get To Cooking!Learn more now:
Cooking Food Wine Lovers
For baby boomers who want to eat healthy, lose weight, stay fit and vibrant, learn to master Fasting For Weight Loss which is a life transformation exercise towards a better life.
Top ten Baby boomers foods free radicals List
These foods are some of the healthiest for baby boomers.
1. Bell peppers – mostly red and green
2. Oranges
3. Strawberries
4. Blueberries
5. Broccoli
6. Spinach
7. Tomatoes
8. Apples
9. Prunes
10. Eggs
We will explore recipes, cookbooks, wine, beverages and healthy fitness ideas just for baby boomers.
What are the food trends?
Carol Engelmann writes about anti-aging foods for baby boomers.
Firstly we need to look at the enemies of the anti aging diet. These are the foods that can sabotage our efforts to be attractive, fit, and healthy at any age. Here is where it's important to look at labels. Sugars or anything that ends in "ose" is a sugar, these are empty calories that rob the body of vitamins and minerals. White bread, although we have been eating it for years is another empty food. It contains no nutrition but causes insulin peaks, possibly diabetes and weight gain. Go easy on salt, use herbs and spices instead. Reduce coffee and drink more water.
Coffee dehydrates and water hydrates. Try drinking more water, it works like magic for dull skin prone to wrinkles. Bringing back that dewy look and reducing the appearance of fine lines. What about fats, we know the bad kinds, hydrogenated and saturated, margarine and salami for example, cause a host of health problems. Fizzy drinks, probably not our number one sin at this age, so easy to drop. Make the simple changes first and when you begin to realize the dramatic effects of this anti-aging diet on skin tone, brighter clearer eyes and flatter tummy you will be inspired to experiment with even more super foods.
One of the sensational things about eating anti aging foods is the time you don't need to spend in the kitchen. Fruits in all shapes and sizes particularly berries are full of antioxidants and nutrients to protect skin, eyes, bones and boost immune system. No need to buy exotic fruits even the humble apple boasts vitamin C and lots of fiber to help cleanse. Replace white rice with brown rice or vegetables steamed to preserve the anti aging nutrients. Leafy green vegetables, broccoli, cabbage, kale, cauliflower are all powerful detoxifiers and salads provide essential vitamins.
Pulses beans and lentils are a fine source of protein as an alternative to red meat. The 80/20 % rule works well here. Try to choose white meat, chicken or turkey as often as possible and occasionally perhaps when you are out to dinner, a lean steak. Bookshops are overflowing with books that put a new twist on old recipes with beans and lentils and turn out dishes good enough for dinner parties. The young are better informed about nutrition than we have ever been. Just look around at your friends and families to see what effect our food has on the way we look and the state of our health.
On to nuts and seeds, another great source of protein and omega oils. Find a whole grain baker who bakes with rye and oats and lots of seeds. These are complex carbs loaded with fibre. Use cold pressed oils wherever possible for anti oxidant protection and eat plenty of fresh fish especially the oily kind, salmon, herring and tuna. Begin the anti aging diet slowly. Look for new ways to prepare the foods and discover amazing new tastes. What do you have to lose? Bloating, puffy eyes, flaky, dull skin and yes those extra pounds!
Nothing tastes as good as slim and healthy feels!
Carol Engelmann has always been passionate about anti aging. Her website http://www.anti-aging-4-mature-women.com/ is geared to you, the mature woman. You will find information and inspiration on feeling good and looking better. Tips to update your fitness, weightloss, skin care and style, urging you to dump the old ideas and find a refreshing new perspective on life at 50, 60 and beyond. How to tap into forgotten potential and reinvent the rest of your life. Carol is 61, retired and lives with her partner in Galicia, Spain.
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