[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

So here is my best shot at neatly re- solving your health and fitness problems as you venture through midlife .

Problem #1- We Start Losing Muscle And Gaining Fat As We Age.

Starting in your late 40’s Your Metabolism Begins A Major Slowdown. The metabolic rate of your youth that allowed you to burn through indulgences of cheeseburgers and pizza is dropping by one persent every four years. Even if the scale doesn’t move your ratio of fat to muscle is shifting. It sounds depressing, but you can slow down the process and even reverse it.

Solution – Strength train three times a week and build as much muscle as you possibly can, eat a high protein high fiber diet and stay as active as possible- do anything but sit ! It takes just 30 minutes a day and well worth the investment.

Problem #2 Your Joints Ache and certain movements give you pain. Unfortunately your joints are wearing out and you need to be kind to them so you can maximize their lifespan. Arthritis might be setting in and things that were once easy now become a chore.

Solution- Although there is really no cure for this yet (there are some promising new treatments on the horizon though) , you can start by taking fish oil capsules and eating a low sugar less inflammation causing diet. Take 3 -1000 MG capsules of fish oil capsules daily. Try the WAL MART brand- it’s what they recommend at the Duke university weight management program. Also eat 3 six ounces servings of cold water fish weekly – salmon , sardines, tuna, herring, halibut and mackerel. Be sensible with the weight you lift and go for lighter weights and higher reps.

Problem #3 Lower Sex Drive

Things down under aren’t what they used to be. Besides the little blue pills, there are some natural ways to boost that puppy dog tail in your lap out of it’s slumber.

Solution- Munch on a handful of either walnuts or almonds every day. Eating healthy fats is crucial for higher testosterone levels. Monounsaturated fats from nuts , olives and avocadoes are libido boosting wonder foods. Nuts are a great source of arginine which enhances blood flow through the body and especially below the belt. Aerobic exercise will also enhance your performance ability and give you more energy for this all time favorite activity.

Problem #4 Dining Out And Growing Out Of Your Pants is a problem especially if you have business obligations, don’t enjoy cooking or love the social perks of dining out with friends and family.

Solution – To Maintain You Fat Loss When Eating Out Follow These Strategies:

Order Grilled Meats – sauce on the side. Double Your Vegetables And Pass On The Starch ( No Potatoes Or Rolls) Get Salad Dressing On The Side. Make a Salad And Appetizer A Meal, Share A Dessert And Don’t Be Afraid To Speak Up And Ask What Is In The Dish You Are Ordering.

There you have it. Some quick neat solutions to your most pressing problems. It’s simpler than you thought. Now it’s your turn to get out there and take action. Based on what you know from reading this you have no excuses and no reason to complain about getting older!

Image by AndYaDontStop

15 Years Ago I Came Face To Face With Death

I was diagnosed with a potentially fatal immune disease – and at the time there were no drugs to cure it. I wasn’t expecting a 40th birthday. I was shocked and dazed, despite all the years I had immersed myself in self help psychological counseling and spirituality, nothing prepared me for that kind of trauma.

Miraculously within a few weeks my perspective and outlook changed dramatically. Life was a rare and precious thing to be celebrated and enjoyed everyday. The disease was a gift that helped to change my perspective about life.

Right Before All This Happened I Was Going Through A Rough Time

I had to close my catering business, I was $44,000 in debt, my partner had passed away, I had no clear career path and was driving around the city as a courier. I was stress eating and gaining weight as well as partying and drinking to excess. I was diagnosed with depression, a family trait that I wasn’t aware of at the time.

I Changed My Mind About A Lot Of Things

I challenged old thinking patterns and made decisions based on “now or never.” I grabbed at every opportunity to try new things, travel and meet new people. I No longer gave into depression and moods that plagued me before. I stopped worrying and developed an attitude of optimism in all situations. I adknowledged fear but didn’t invite it in.

For The First Time In My Life I Had Washboard Abs

I didn’t let food cravings, people or situations rule my diet. I just let go of the stories, the complaints about my life and focused on enjoying myself and making the best of it. I even did three bodybuilding shows, ran a marathon and biked like a maniac. I started a personal training business, a massage practice and eventually went on to become one of the top 100 trainers in America with appearances on TV and print media.

As we travel through the middle passage of life into our 50’s and 60’s we start to question what we’ve done so far and what we’ll do with the precious time we have left.

Ask Yourself:

Is What I Am Going To Do Next Something That Will Allow Me To Live Life To The Max Or Will I Regret Not Having Tried?

According to Izzo most people don’t fear death as much as they do regret.

This Applies To Changing Your Body

If you are on the fat loss journey, maintaining weight, trying to develop a new exercise habit or striving to change old habits, write this down as your “Prime Directive.”

Is What I Am About To Do, Or Not Do (As In Blowing Off Your Morning Exercise) Going To Move Me Ahead Or Leave Me With Regret?

Here are a few key points from the book to motivate you:

1. Move towards what you want rather than away from what you fear.
2. The scariest thing is not death but the words “I Wish I Had”
3. Take risks- No one is guaranteed success, but mistakes and failures turn out to be the greatest moments of learning
4. You guarantee failure if you don’t try at all. Playing it safe moves you away from your truest self.
5. Picture yourself in a rocking chair 30 years from now – what will you be saying about your life during your 40’s 50’s and 60’s?

I am writing this not to be morbid or scare you, but as a wake up call to action. If you have tried to lose weight, be healthier or make changes in the past, don’t be afraid to give it one more shot. Jim Hart’s motto – You’re Never Too Late, You’re Never Too Old To Be The Best You Can Be! Don’t go it alone! If you need guidance contact me or get one of the programs I have to support your efforts. What are you waiting for? Live the dream now – have no regrets! The party is just beginning.

[The Nicoya peninsula in Costa Rica is one of the Blue Zones - a real-life Fountain of Youth where people reach age 100 at rates significantly higher than the rest of us and on average live longer healthier lives.]

I plugged in and listened. The story was about the “Blue Zones” small geographic pockets inhabited by the world’s longest lived populations. Dan Buettner launched the Blue Zones Quests in 2005 to study and research these rare regions and to share what they can tell us about living longer and healthier lives.

OK, So The Fountain Of Youth Is A Fantasy

But how about a more practical and predictable reality. Would you like to add ten healthier and more fulfilling years to your life? Of course! This I learned is what the Blue Zones Quest is all about.

So Far Buettner And His Team Have Explored Two Blue Z One Regions

These are Okinawa, Japan and the Nicoya peninsula in Costa rica. Buettner has also written about two other Blue zones Sardinia Italy and Loma Linda California. In each of these regions people reach age 100 at rates significantly higher than the rest of us and on average live longer healthier lives. They also suffer from about one fifth of the heart disease and cancer found in America.

Lifestyle Habits Play A Greater Role Than Genetics

Diet, exercise, spiritual values even mental attitude are important determining factors. Based on Blue Zones research, nine key factors can help produce the same results for many of us.

1. Stop eating when you are 80% full
2. Eat more veggies, fresh fruit , less protein and fewer processed foods
3. Drink red wine in moderation
4. Have a sense of purpose in life
5. Maintain a spiritual or religious belief system
6. Work less, slow down and take vacations
7. Make physical movement a vital part of each day
8. Create a healthy social network
9. Make family a priority

So there is your formula for a better and healthier life. Follow the quest on www.bluezones.com

Nicoya brought by alex-s

• Discontentment or boredom with the lifestyle that previously provided fulfillment;
• Feeling restless and wanting to do something completely different
• Questioning decisions made years earlier about the meaning of life
• Confusion about who you are and where your life is going

[Middle age is a time in which adults take on new job responsibilities, re-asses where they are and make changes while they still have time.]

In his 1965 article from Journal of Psychoanalysis,Elliot Jaques coined the term “MIDLIFE CRISIS” referring to a time when adults realize their own mortality and how much time they may have left in their lives.

Stages Of Transition

Psychoanalyst Carl Jung described 4 psychological stages we go through in making the transition:

1. Accommodation- presenting ourselves as different people based on our situation.
2. Separation – Removing the personae we usually wear (our public face) and assessing who we really are underneath the roles we play and the masks we wear.
3. Reintegration – Feeling more certain of your real identity and adopting a personality and style that is more appropriate.
4. Individuation – Recognizing and integrating the conflicts that exist within us and achieving a balance between them.

What Are The Symptoms?

Small nagging doubts may appear, encouraging a series of dramatic irrational events and ultimately great change. A person experiencing midlife symptoms will ask : Is this all their is? Am I a failure? Symptoms may range from mild to severe and may include:

• Boredom, exhaustion or frantic energy;
• Self Questioning;
• Daydreaming;
• Irritability and unexpected anger;
• Acting on food, drug alcohol and other compulsions;
• Greatly increased or decreased sex drive;
• Sexual affairs;
• Greatly increased or decreased ambition;

Causes

These feelings at Midlife can occur naturally or as a result of some significant loss or change- divorce, death of a parent or career shift. Coming to terms with such loss or change can be difficult enough, but when complicated by midlife transition, the process can feel bewildering and overwhelming.

Treatment

Coping with a midlife crisis takes time and energy, but this is a necessary part of finding greater satisfaction in life. The symptoms are not physically based: You can maintain an active sex life, keep fit and enjoy yourself as you mature.

Here Are The Most Important Things You Can Do For Yourself To Be At Your Best And Life Fully Through The Transition:

Exercise! Nothing works better or has more positive effects on mind, body and spirit. It will help you take charge of your health, make you look better, lower you body fat, increase your muscle mass and boost your mood. It will give you the extra edge of energy to maintain an active adventurous, independent lifestyle. Many people think physical decline is an inevitable consequence of aging and that we are bound to slow down and do less. With the right amount of effort this need not be true. Numerous studies show men who exercise continue to remain vital and active into their nineties. Much of the frailty attributed is the result of inactivity and poor diet.

The Good News – Most Conditions Can Be Eased Or Reversed With A Change In Lifestyle Behavior

Here are 5 steps you can take right now:

1. Do something physical 6 days out of seven- anything from biking, walking, gardening to playing sports. Just get up and move for an hour!
2. Join a gym and schedule time on your calender the night before as an appointment with yourself.
3. Hire a trainer to ease you into strength training
4. Join a team or sign up for a charity race/walk and raise money for a good cause while helping yourself.
5. Ask your partner or friend to join you on a walk or a gym membership. Accountability to another makes commitments stick.

There Are Other Numerous Perks And Side Effects For People Who Exercise:

• Protection against coronary disease;
• Avoidance of adult onset diabetes;
• Arthritis;
• Hypertension;
• Cancers;
• Osteoporosis;
• Depression;

Overall exercise is one of the best things you can do for your health and can help you to weather the storms of midlife. For more help in creating an exercise program contact me at hartbody@aol.com. I do personal consultations and lifestyle fitness coaching geared to men and women over 50.

Cool ride by pedrosimoes7