[No matter what we do of course we are not getting out of here alive, but you can take steps to keep your body robust, strong, and nimble for as many years as possible - life is simply full of so many beautiful things to see and experience. There is a revolution in how we think about aging in this country.]

Along with exercise, avoiding toxins and reducing stress What You Eat can have a powerful effect on how you age. The goal isn’t to stop aging but to delay the onset and reduce the risk of age related disease. Right now the best way to do this is to eat the right foods and in the right quantities. The recent animal based study released about the restrictive diet experiment and it’s effect on age allegedly proves eating less adds years to your life- but how many years in humans has yet to be proven.

Also do you really want to deprive yourself of the pleasure of eating to add a few years? It’s something to think about. The authors of the study recommend a 30% reduction in the amount of food you eat, but I believe if you just ate 15% less you would see dramatic changes in your health and appearance.

I would rather take a proactive approach and focus on What You Can Eat that will help you live longer, smarter and stronger.

Here Is My Menu Ideas For Staying Young:

1) Base Your Diet On Mostly Fruits And Vegetables. They contain a wide variety of antioxidants and anit- inflammatory agents that increase your chances of being disease free as you grow older. Studies show people with lots of fruit and vegetables in the diet have a lower risk of heart disease, cancer, stroke, diabetes and have better memory and eyesight.

2) Choose The Right Fats The best fats are the OMEGA 3 fatty acids found in foods like fish ,flax seeds, avocadoes and walnuts which protect the heart and help the brain. They reduce inflammation and may decrease the incidence of Alzheimers.

3) Watch The Sugar And Starch Intake High glycemic foods like white bread, pasta and sweet baked goods cause a rapid rise in blood sugar and a spike in insulin levels which creates an environment for fat storage, metabolic syndrome, and high levels of inflammation. Choose foods high in fiber like barley, oatmeal, sprouted wheat bread, rye, wheat berries, quinoa and bran cereals and crackers. If you do eat a sugary food pair it with a high protein or moderate fat food to slow the absorption of sugar into the bloodstream. For example eat sweetened cottage cheese on whole wheat crackers. Never eat a dessert unless you have had a real meal of poultry, fish or beef along with vegetables.

4) Eat Fresh Forget the processed foods. The less you eat from a box the better. Jack La Lanne always said “Don’t eat anything with a label” ..You are robbing yourself of all the goodness and nutrients. From farm to plate hundreds of vitamins, minerals antioxidants and nutrients get lost in the industrialized processing of food. These foods are high in transfats that trigger inflammation. Always opt for locally grown for locally grown and in season produce.

5) Eat Consciously Make meals social and family oriented. A convival atmosphere of sharing and spending time with those you love and are close to has more affect on aging than knowing about the calories. Eat mindfully and take time to savor what’s in front of you. Appreciate how it was grown and how it was prepared. Avoid watching TV or reading while eating. Eat to 80% fullness- this is a practice of the Okinawa people of Japan who have the longest life expectancy of all the Asian people. By making wise food choices now in terms of what and how you eat, you can increase your chances of aging gracefully and living a healthier more fufilling life.

Incorporate These Super Foods Into Your Menu As Much As Possible Kale and dark leafy greens Whole grains Berries- Blackberries, rasberries, blueberries and strawberries Healthy fats- Olive oil /flax seeds/ chia seeds/ fish oils / avocadoes Tomatoes/ mushrooms, eggplant, cabbage, brussel sprouts Nuts- especially the superstars in this category – almonds and walnuts Red Grapes Fatty fish – Salmon, herring, sardines, tuna and anchovies Tea- green / black/ white Spices- tumeric and cinnamon

image by AlphaTangoBravo / Adam Baker

[There's nothing like spending the evening in the company of a gorgeous lady.]

The following healthy and delicious foods may actually affect hormone levels, brain chemistry, and energy heightening arousal and excitement. While there aren’t any double blind studies to prove the aphrodisiac qualities of these foods, plenty of anecdotal evidence suggest they really help. Before reaching for the little blue prescription pills, why not work in one or more of these superfoods on your next date.

Asparagus You’re not alone if those fleshy spears remind your of… well you know. This veggies phallic appearance no doubt has something to do with its aphrodisiac status. It’s rich in vitamin B6 and folate both of which can heighten arousal and orgasm. It also has vitamin E that stimulates sex hormones in both men and women.

Avocado Energy and a healthy libido are crucial for great sex and avocados can give you both. They’re loaded with minerals, monounsaturated fats and omega 3’s( the good fats) and vitamin B6 for energy.

Chili Peppers Chili peppers can really spice things up! Not only does their heat explode in your mouth – thanks to the heat producing chemical capsaicin ,but they also induce a release of endorphins in the brain to create a chemically induced feeling of euphoria . The payoff is enhanced foreplay and hotter sex.

Chocolate Chocolate has long been linked with love and sex and for good reason. it contains tryptophan which helps the body produce serotonin – a natural feel good chemical that plays a role in arousal. It also contains phenylethylamine- a stimulate thought to create loving feelings. So go ahead and indulge – but just a little!

Licorice This candy is thought to mimic the effects of estrogen and progesterone, critical hormones for normal reproductive and sexual response. Eating it may help you get in the mood and help you stay that way more often. Look for higher quality brands that contain real licorice root extract.

Oysters It’s not the slippery feel or the singular taste of oysters that make it a sexy super food. It’s Zinc a mineral oysters are loaded with. It helps in the production of testosterone- the hormone critical in regulating a man’s libido and sexual potency. Research shows it can increase sperm count and their swimming ability. No wonder Casanova had several oysters per day!

Stay primed for bedroom action. Along with a healthy diet and exercise you can enhance your sex life and have lots more fun in the bedroom. It’s all about feeling good and better sex enhances the quality and quantity of life .

Photos by geishaboy500 46137 One man’s perspective jessicafm pointnshoot
Andreanna Kanko

[The cooking club - a support squad for clean eating.]

A Cooking Support Squad Works For Several Reasons:

1. It’s great EXCUSE to socialize with like minded health oriented guys who love to cook and eat fresh home made food.
2. It gives us a chance to try those recipes that we never quite get to try and accumulate in the dusty corners of our cabinets.
3. It creates a sense of accountability to others- you can’t let the others down by not pulling your weight and doing your share.
4. The weight of a deadline creates an urgency that leads to action and creativity, especially in managing time.
5. It pulls you out of your old eating ruts- Most of us eat the same 15 foods over and over without even realizing how predictable we are.
6. Portion Control- Most guys despite eating a healthful diet tend to overeat and underestimate portions sizes. We portion our meals into freezable microwaveable containers and know exactly how many calories we’re getting.

How To Do It

If you want to start your own group it’s simple:

• Find 1-2 other guys who want to cook and are into eating healthy.
• Keep the group to 3-4 people or rotate if more want to join.
• Most home kitchens get crowded with more than 3 people cooking at once.
• Aim for 4-6 recipes with two portions per person.

Assign each person a food from these categories:

• BREAKFAST choose low cal versions of traditional foods like frittatas, pancakes, yogurt cereal parfaits and panninis
• SNACKS – usually anything easily portable and easy to transport on the road or at work
• LUNCHES/DINNERS- Divide the lunch and dinner category into a separate PROTEIN OR STARCH(for example one guy would make pork tenderloin another guy would make the butternut squash) or a combination “all in one dish meal” like chili, stews, casseroles salads.

Be open and allow for creativity just try to keep a balance so each of your meals contains a vegetable ( fibrous carb) a Protein ( meat fish, poultry eggs) and starchy carb ( sweet potato, barley)

Here Are A Few Recipes To Get You Started
(Most of these recipes can be found in my Good To Go cookbook)

Cottage Cheese Pancakes
These can be made ahead , frozen and reheated in the microwave for 45 seconds. Also make a great “bread” for breakfast sandwich with eggs and ham.

• 1 Cup of cottage cheese
• 2 egg whites
• 1 egg yolk
• 1 tbs of soy flour ( try Twinlab Veggie Fuel)
• 1/2 tsp of cream of tartar

Using a wire whisk or portable mixer beat the egg whites until frothy. Add cream of tartar and beat until still meringue like peaks form . Set Aside.
In a separate bowl mix the egg yolk cottage cheese and soy flour. Gently combine this with the egg white mixture and stir until combined. DON”T OVER MIX! Cook as you would a regular pancake using a pan sprayed with PAM cooking spray and a medium flame heat, cook until each side becomes lightly browned. Serve with low sugar pancake syrup , cinnamon, butter substitute, or add fresh berries and Greek yogurt topping. Makes a single serving 340 calories 30 grams of carbohydrates 2 grams carbs 8 grams of fat 0 fiber

Chicken Club Lettuce Wraps
A low carb alternative to bread based wraps

• 3 large green leaf, bib or iceberg lettuce leaves
• 1 cup of leftover cooked chicken
• 1/2 cup of diced red pepper
• 1 plum tomato diced
• 1/4 of a HAAS( the kind with the dark green skin) avocado
• 1 heaping tablespoon low-fat mayonnaise

Mix all the vegetable with the mayonnaise. Place in the center of the lettuce leaf wrap it up and enjoy!
Makes a single serving 320 Calories, 34 grams protein, 15 grams of carbs 13 grams of fat 3 grams of fiber

[The fruit pectin and fiber found in apples curb your appetite. Plus apples taste delicious. That saying might be true after all. "An apple a day..."]

Have You Seen Those Ads For The Diet Pills That Curb Your Appetite?

They contain fruit pectin and fiber. Save your money and eat apples – they’re much better for you and a lot cheaper. Other fruits like pears, grapefruit, plums, apricots and peaches have similar qualities.

A Recent Study Proved This Theory

Two groups of women were divided into two groups fruit before meals and no fruit before meals. The group that ate the fruit lost more weight even though they were following the same diet plan as the other groups. The key is choosing fruits that are high in fiber and high in water content. Here is another appetite controller:

Eggs Are Back!

Have a hard boiled or scrambled egg for breakfast instead of a bagel to feel satisfied all day. Eggs have been reinstated as a health food( a major nurses study cleared eggs of upping heart attack and stroke risk.) If you have avoided eggs for the cholesterol, fear not it’s safe to eat them again. Eggs are a rich source of nutrients, high in protein and for reasons not completely clear, they make you feel fuller longer. People who eat eggs instead of bagels ( which have the same number of calories) by pass junk food cravings and eat less overall calories in a 24 hour period without even trying.

Keep Lots Of Fresh Fruit On Hand At Home And At The Office

In the car keep dried apricots and prunes. It’s easy to eat high fiber and lose weight when you are prepared. If you have no time for eggs at breakfast prepare a frittata in big batches and cut slices in the morning before you go to work. 30 seconds in the microwave will give you a nutritious and belly filling treat. For more easy recipes using apples and eggs check out my book “GOOD TO GO” – a recipe book of healthy, quick on the go foods at www.hartbody.com

Juicy apple by sheilnaik

[Just like exercise, Fish oil has been proven to be beneficial to the cardiovascular health.]

#1 – Less Pain And Inflammation

Omega 3 fatty acids particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body’s inflammation cycle which prevents and relieves painful conditions like arthritis, prostatitis, cyctitis, any most anything else ending in “itis”

#2 – Cardiovascular Health

Omega 3’s have been proven to work wonders for your heart and the miles of veins and arteries that make up your cardiovascular system. They help to lower triglycerides, LDL’s and blood pressure while at the same time increasing good HDL cholesterol.
This adds years to your life expectancy

#3 – Prevention Of Stroke And Heart Attack

When plaque builds up on the artery walls then breaks loose, it causes thrombosis a fancy name for a clot. If a clot gets stuck in the brain, it causes a stroke, if it gets stuck in an artery it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.

#4 – Better Brain Function And Higher Intelligence

For adults 50 and over fish oils have been shown to enhance the outer lining of the brain and to increase memory, recall, reasoning and focus. There are some preliminary results that show it can slow dementia and early onset Alzheimer’s disease. You’ll swear you’re getting younger and smarter!

#5 – Less Depression And Psychosis

Making you smarter is not all Omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield found that fish oils can alleviate the symptoms of depression bi-polar disorder and psychosis.

#6 – Lower Incidence Of Adult ADD

People who have ADD show an improved quality of life and less symptoms of the disease while taking 3000 MG of fish oils a day. People with dyslexia, dyspraxia and compulsive disorder have gotten a new lease on life thanks to Omega 3 fatty acid supplementation.

#7 – Reduction Of Breast, Colon And Prostate Cancer

Finally Omega 3 fish oils have been shown to prevent three of the most common forms of cancer- breast, colon and prostate. Science tells us this happens because they stop the alteration from a normal cell to a cancerous mass, inhibit unwanted cellular growth, and cause apoptosis- a fancy word for cancer cell death.

Now it’s time to put this knowledge to work. Eat at least of three servings of fatty fish each week- Salmon, mackeral, tuna, sardines, herring anchovies and swordfish. If you’re not a fish lover supplement with Capsules- Take 3000 daily in the morning for maximum benefit. The best value in fish oil is the WALMART brand – about $12 for 300 1000MG capsules. They’re proven to be just as good as the more expensive pharmaceutical grades. Go get some today!

Relaxing beach stroll by mikebaird