Posts tagged with ‘diet’

27 may

The Golden Age Diet: 5 Foods to Eat After Retirement

RobertCordrayRetirement can be a period of great change in your life. Some changes may be good, like having more free time. Some changes may be less helpful, like dealing with a much different budget than what you’re used to. All change, no matter what kind, requires a great deal of adjustment. The same holds true for what’s in your diet. Eating healthy is still very important as you age, so check out some of the food you should be making a part of your diet.

1. Yogurt

Dairy products should definitely be a regular part of what you eat every day, and yogurt is one of the tastiest options out there. Dairy plays a large role in bone health, which is especially important for post-retirement life since the older you get, the weaker your bones usually become. If you’re not in the mood for yogurt, you can always try other rich sources of calcium, like cottage cheese or plain old milk. Just make sure you go for the low-fat variety.

2. Salmon

It may seem like an unusual choice, but salmon can make an excellent addition to a retirement diet. One of salmon’s major benefits is how rich it is in omega-3 fatty acids. These nutrients do a lot to reduce inflammation, thereby reducing the risk of heart disease, arthritis, and cancer. If you’re looking for omega-3 fatty acids in seafood but think salmon is a bit too expensive for your budget, you can always try sardines.

3. Apples

It almost goes without saying, but it needs to be mentioned that adding more fruit to your diet is essential. Increasing your fruit intake, like eating more apples for example, is especially important since fruit contains lots of fiber and vitamins. If you want even more out of your fruit, try some blueberries. They are rich in antioxidants, which as Nu Skin describes, “slow the internal and external aging process” and will keep you healthier for longer.

4. Broccoli

Like fruit, vegetables should become a common sight on your plate. When we age, our metabolism slows down, so it’s best to avoid calorie-heavy foods. (Tweet This) Vegetables are loaded with vital nutrients and don’t come with empty calories like potato chips or candy. Eating broccoli is an excellent option for healthy eating, and the magnesium it contains can help keep your teeth strong and free of cavities.

5. Almonds

If you want to add some protein to your diet, you should stay away from the more expensive and less healthy red meats and instead go with nuts, specifically almonds. Almonds can provide you with a quick boost of energy that lasts longer than other options out there. Almonds also have choline, which is an excellent nutrient to have for improved memory and for handling stress.

In addition to all these foods, always remember to drink plenty of water. Hydrating your body is essential for every age group, not just for older generations. If you take all these suggestions into account, you’ll be eating a healthy diet and be able to live an active lifestyle for many years to come.

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Posted by Robert Cordray on May 27th, 2014 in Diet and Fitness | No comments Read related posts in , , ,

01 apr

How To Lose Weight By Eating Breakfast

MattDenosHow To Lose Weight By Eating Breakfast

By Matthew Denos, Ph.D.

You may have been told that breakfast is the most important meal of the day, but if you’re like most people you probably don’t give your morning meal much attention. If you’re trying to lose weight, skipping breakfast might even seem like an easy way to cut a few calories. In reality, it turns out that only about 4% of people who have been successful in losing a significant amount of weight and keeping it off report skipping breakfast. That’s right—you’re more likely to lose weight if you start your day off eating.

Why Does Skipping Breakfast Make You Fat?

  1. Breakfast-eaters eat less overall. Studies have found that people who eat breakfast actually take in fewer calories over the course of the day. If you eat breakfast, you’ll be less likely to feel extremely hungry by lunchtime. This is important because people tend to be less satisfied by food eaten in the afternoon and evenings, meaning that it will take more food to satisfy your hunger later in the day. One study found that eating more of a particular macronutrient in the morning—carbohydrates, fat, or protein—led to eating less of that macronutrient over the course of the day. In the study participants, eating more carbs or fat in the morning resulted in eating 108 fewer calories overall—amounting to an 11 pound fat loss over one year just by eating breakfast!
  2. Skipping breakfast leads to high-calorie cravings. An interesting new study has found that skipping breakfast actually leads to changes in brain activity that make you crave higher calorie foods. Participants in the study had their brain activity monitored while they looked at pictures of high- and low-calorie foods. When participants skipped breakfast, the brain’s reward center was more active in response to pictures of high-calorie foods; when they had eaten breakfast, there was no significant difference in the brain’s response to high- and low-calorie foods.
  3. Fasting increases your insulin response. Skipping breakfast can mean going 16 hours without food, which your body interprets as fasting. Prolonged fasting can prompt your body to increase insulin levels, which increases fat storage and your likelihood of gaining weight.
  4. No breakfast equals less energy. Your body gets its energy from glucose (blood sugar), and your glucose levels drop significantly overnight. In response, your body releases glycogen (stored glucose). When you skip breakfast, your body doesn’t have the fuel necessary to replenish your glycogen stores, and your energy suffers. You’ll have enough energy to make it to your next meal but not much available for extra activities—making it unsurprising that people who skip breakfast tend to be less physically active.

The Ideal Breakfast For Weight Loss

Now that you know eating breakfast can help you lose weight, you may be wondering if there are particular foods you should eat to maximize breakfast’s benefits. While common-sense choices are always a good idea—choosing oatmeal instead of a doughnut, for instance—some healthy meals do appear to be more effective than others when it comes to weight loss. In particular, studies have found that eating a healthy breakfast rich in carbohydrates appears to be most effective for long-term weight loss.

The popularity of low-carb diets in recent years has given carbohydrates a bad name, but in actuality carbs can play an important role in weight loss. Studies have shown that people who eat breakfasts rich in carbohydrates tend to have a lower BMI than those who skip breakfast or eat a high-protein breakfast. Another study suggests that a breakfast rich in both carbohydrates and protein may be ideal. In that study, obese women were assigned to either a low-carb breakfast of 290 calories or a 610-calorie breakfast rich in both carbs and protein. Big-breakfast eaters lost 21% of their body weight over the course of the study, compared to only 4.5% in the low-carb group. They also reported feeling less hungry and having fewer carbohydrate cravings. So instead of cutting carbohydrates out of your diet, consider eating them as part of your morning meal.

Not thrilled with the idea of fixing yourself breakfast every morning? The good news for you is that your breakfast doesn’t have to be elaborate to be effective. In fact, several studies have found that regular eaters of cold cereal have fewer weight problems than those who eat cereal infrequently, and children who eat breakfasts cereals that are high in carbohydrates tend to have lower body weights. Choose a cereal that is low in added sugar and high in fiber, vitamins, and minerals.

With scientific evidence so clearly in favor of eating a morning meal, there are few excuses left for skipping breakfast. Don’t be fooled into thinking that skipping the most important meal of the day is going to help you lose weight—as you can see, the opposite is true. Just making time for a bowl of cold cereal in the morning is a relatively simple lifestyle change that may have a significant impact on your weight and overall feeling of well-being.

A science freelance writer, Matthew Denos, enjoys presenting in an easy to understand fashion newsworthy research findings related to diet and weight loss. His passion for reading and learning more about obesity treatments and best rated diets for weight loss mirrors the content of his website; There you can find a discount code for BistroMD and a coupon code for Diet-To-Go.

If you felt moved, inspired, touched, helped, annoyed, or anything after reading this, please let us know. Our wonderful bloggers really do appreciate your comments and feedback. It’s super easy and takes a minute. Click on comments below.

Posted by Susan Brown on April 1st, 2010 in Diet and Fitness | 1 comment Read related posts in , , , , ,