A healthy and balanced diet, along with daily activity, is the base of an anti age lifestyle


your body uses whatever you eat to build itself.
Ergo: you are what you eat


your body has the quality of the food you provide it


What is a healthy diet

A healthy diet consists of food and drinks providing the body with what it need to build and maintain itself.
Both energy and building blocks.
But is that all?

Not really.
A healthy diet also means staying away from food and drinks that you don't need.
And not consuming more energy than you use.

 

Eating bad makes you age prematurely

 

An example of a healthy diet:

 

  • Over 70% your food is of a broad specter of vegetables and berries

  • Nuts and seeds are the main source of energy

  • Fruit, raw nuts and seeds as snack

  • Only whole grain if grains are used. But:

  • Limit the amount of grains used

  • Omega 3 rich food every day (Flax seed, chia seeds, walnuts)

  • Meat maximum once per week. In small portions. Preferably never

  • Red meat and processed meat are avoided

  • Fish 2 times a week. Preferably less frequent

  • Avoid sugar and alcohol

  • No smoking


optimize nutritional uptake

Easy steps to take to ensure maximum uptake of the nutrients in your food.

Tannins/Caffein
Drink tea and coffee between meal, not with the meal, as these will decrease mineral absorption.

Phytic acid/phytate
Anti-nutrients like phytic acids decrease nutrition absorption.
These anti-nutrients are found in grain, seeds and legumes.
Soaking them for a few hours before eating will allow enzymes present in the food to neutralize the acid. Phytic acid is also called phytate.
Liquid activates the enzymes.

Preparing your morning cereals the night before will lead to a reduction of anti nutrients!

If you use oats: Add some rye meal to your bowl as well. Rye and barley contain great amounts of enzymes ready to reduce phytic acid when soaked.

Cooking them without soaking will not reduce phytate. The enzymes cutting the acid gets broken at high temperatures.

Different colored vegetables gives different nutrients and benefits

Different colored vegetables gives different nutrients and benefits

Activate sulfur components
Green leafy vegetables like broccoli, kale, cabbages and brussel sprouts will form additional nutrients if you cut them 45 minutes before cooking.
This rule also applies for onions and garlic.

Extremely healthy sulfur components will synthesize in the veggies after cutting.
Again it is enzymes working. This time activated by air.
These sulfur components prevent cancer.

 

Vitamins
Fat solvable vitamins, A, D, E and K, should be eaten with fat for increased absorption

Water solvable vitamins, B and C, are reduced by cooking and storing.

Did you know that vitamin C is fragile?
It will easily oxidize in contact with air. And if you run it too long in a blender, it can get crushed.

Vitamin A in for example carrots and yams are moderately absorbed in your gut. But heating or blending them with your smoothie will up the absorption.

This goes for the phytochemical Lycopen as well.
You benefit from heating your tomatoes before eating them.

Mild heating, steaming and cooking are the kindest cooking methods.
Frying food actually turns them carcinogenic.

Have you tried fermenting food?
Or sprouting?

Both make nutrition uptake a breeze :)

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Did you know you could target your food to specific bodily functions of your liking?

 

What is functional food

Functional food are food affecting the body in a specific and noticeable way. Examples are food that lowers your cholesterol. Like soy beans.

Functional food can be a sole ingredient or product or enriched products like rice drink with added calcium.

Does that mean food can replace medicine?
Maybe in some cases, yes.

Blueberries and bilberries are one of the things you might want to add to your daily diet. You can buy frosen ones and add them to everything. Smoothies, cereals, jam, cake.  I put them in my cereals. Soaking them over night with raspberries, chia and oats(with some rye meal). Yum!

Blueberries and bilberries are one of the things you might want to add to your daily diet.
You can buy frosen ones and add them to everything. Smoothies, cereals, jam, cake.

I put them in my cereals.
Soaking them over night with raspberries, chia and oats(with some rye meal). Yum!

 

Food as medicine

While many diseases could have been avoided with appropriate food,
it might be possible to reverse the illness by changing your diet.

The same can be said about signs of ageing:

You can diet yourself younger!

(Obs! Always remember to consult your doctor about health issues or when changing your diet drastically)

 

Fasting and Calorie Restriction

Remember to take control of your nutrition intake. Supplements may very well be needed when fasting or living on CR

Remember to take control of your nutrition intake. Supplements may very well be needed when fasting or living on CR

The amount of energy you consume affects the the speed at which you age.

Three ways energy intake and fasting affects how you age:

  1. More energy needs to be metabolized causing wear and tear on your cells

  2. Bi products of the metabolism cause damage. More energy more damage

  3. Fasting turns your body to survival mode. Prepping it to live longer.

 

"Calorie Restriction"(CS) is, as the name suggests, limiting the amount of calorie intake.

 

An calorie reduction of 60% led mice to live 50% longer

 

Youth bringing fasting
When fasting you tell your body that food is not easily available.

Your body will respond by focusing on maintenance and repair.
Allowing you to be stronger and live longer better equip to finding food.

Fasting lowers your levels of IGF-1. A growth hormone playing an important role in aging of the body.

If you over flow your body with energy it will focus on growth and reproduction.

It will assume food is of plenty and see no need in extending your life in order to reproduce.
The body knows you will get enough energy to be able to reproduce.

That's kinda what its made for; reproduction.

I recommend reading"The 5:2 Fast Diet" by Dr. Michael Mosley and Mimi Spencer.
I found it at the library, but they also have a website.

 

How to fast

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Fasting can be completed in many ways.

The 5:2 method
5 days a week of regular energy consumption and 2 days of low calorie intake.

16 hour fast, 8 hour eat
Allowing yourself to eat normally during an 8 hour window each day.
You can use the night hours as part of your fasting period.
Drinking tea, coffee and calorie free beverages is ok. Low calorie vegetables like chineese cabbage and celery can be eaten.

24 hour fast once a week
Fasting for 24 hours on a weekly basis.
Drinking tea, coffee and calorie free beverages is ok. Low calorie vegetables like chineese cabbage and celery can be eaten.

I would recommend reading about fasting before starting.
Learn tips and trick to overcome hunger. You will need it ;)

 

Food to avoid at all time

In order to stay young and healthy you need to avoid processed food.

  • Processed meat like hot dogs, sausages, salami etc

  • Biscuits and crackers

  • Hamburgers and fried fries

  • Anything deep fried

  • Soda, like Coca cola and Pepsi

  • Candy

  • Chips

  • Red meat

 

Eating red meat greatly increases your chance of developing colon cancer.

Burnt or heavily heated food, specially burnt meat and burnt potato, puts you at risk of developing cancer. Burnt food contain dAGE, dietary Advanced Glycemic End-products. Molecules that will attack and age the body. Read more in Theories about Aging

We all know sugar is no good for you.
Causing inflammations, collagen breakdown and wrinkles, diabetes, obesity, heart disease, dementia among many other illnesses.

Avoid excess energy.
Oils and fat are extremley high energy food sources.
Trans fat, hydrogenated oils, cause cardiovascular diseases like blood clots.
It is also linked to insuline resistanse and diabetes.

Take conscious choices.

 

 

be your best