This week is all about Active Aging and when it comes to nutrition, I am thinking about the anti-aging benefits of nutrition. The first thing that comes to mind are anti-inflammatory foods, antioxidants, & omega 3 fatty acids which all have anti-aging properties. I wanted to come up with a healthy day of eating that would contain all of these things to help with energy, balance your blood sugar, and give you the vitamins and minerals to help your body stay youthful and energetic. So here it is- your anti-aging meal plan!
Breakfast: Coconut Farro Oatmeal
Low in gluten, we’ve turned this ancient grain from Italy into a power porridge. It can also be a healthy grain for lunch or dinner and there are all kinds of recipes out there. Whole Grains are high in B Vitamins to give you plenty of energy for the day, and high in fiber to help you feel more satisfied and help with digestion. I always pair each meal and snack with a healthy protein because protein is the building block of the body and it helps again to balance your blood sugar and keep you satisfied longer. Studies show that starting your day with protein is going to help you eat less throughout the day and have less high’s and low’s in energy and high’s and low’s in sugar cravings.
Mid-morning Snack: Almonds with an Apple
Nuts are high in omega 3 fatty acids which is an anti-inflammatory agent and high in antioxidants as well. Almonds and Apples together provide the perfect blend of healthy fats, proteins and high fibrous carbohydrates to fuel your body and keep you satisfied, energized and eating less throughout the day.
Lunch: Southwestern Chicken Wrap
Again, pairing a protein with a whole grain carbohydrate is going to help you feel more satisfied longer, while balancing out your blood sugar. Whole grain tortillas are a great substitute for sandwich bread. This recipe also calls for plenty of vegetables which will provide antioxidants that will stave off free radicals in your body. Vegetables are also volumetric foods, so the more vegetables you eat, the more satisfied you will be after your meal.
Snack: Greek Yogurt and Blueberries
When you are feeling that afternoon lull and really want a snicker’s bar, first drink water. Sometimes those munchie feelings in the afternoon are due to dehydration and you will get plenty of natural energy from water. But if you are truly hungry, then reach for a Greek yogurt with Berries. Greek yogurt is higher in protein than regular yogurt and high in calcium to help stave off osteoporosis. Berries of course are really high in antioxidants, which mitigate inflammation and oxidative damage.
Dinner: Blackened Ahi Tuna with one glass of wine
Ahi is rich in Omega 3’s which help with brain function, joint lubrication, hormonal balance, heart health, and the elasticity of the skin. They also prevent cholesterol build-up & abnormal heart rhythms. Red Wine is high in antioxidants and has something called resveratrol’s which activate genes that slow cellular aging.
Snack: Dark Chocolate (80-85% cacao)
Rich in flavonols that help preserve the healthy function of blood vessels, the dark treat lowers the risk of high blood pressure, type II diabetes, kidney disease, and dementia. One of my favorites is Wholefoods Organic Dark Chocolate