Natural Healthy Aging | Women 55+ | Important Facts | Expert Advice

Dr.James Meschino
Dr. James Meschino, nutritional health expert, provides successful healthy aging strategies for women 55+
Prevention and treat of age related conditions

10 Plant Foods That Could Save Your Life!

by Dr. James Meschino,

A large number of fruits, vegetables, and beans contain certain biological agents that have been shown to help the body reduce risk of cancer, heart disease and other ailments, but, most people just don’t get enough of them.

Some of these foods contain agents that help the body detoxify cancer–causing agents before they can do their damage, or contain unique antioxidants and other natural agents that ward of disease and promote health. Here are a several plant-based foods that should be main staples in your daily diet:

Cruciferous Vegetables

These include broccoli, brussels sprouts, cabbage, cauliflower, bok choy, and turnips. Individuals with high intakes of these vegetables throughout their lifetime show a significant reduction in the risk of colon cancer, breast cancer and prostate cancer.

These vegetables contain indole-3-carbinol, which enhances the ability of our detoxification enzymes to neutralize and remove cancer-causing agents from our bodies. Indole-3-carbinol also promotes the conversion of estrone (one of the body’s estrogen hormones) into 2-hydroxy-estrone, which is associated with a reduction in risk of breast cancer, instead of 16-hydroxy-estrone which is associated with an increase in breast cancer.

Studies show that higher levels of 16-hydroxy-estrone tend to increase breast cancer risk by over-stimulating breast cells, whereas 2-hydoxy-estrone is a weaker-acting estrogen which does not over stimulate breast cells and therefore less likely to cause cancer.

Indole-3-carbinol may also block the synthesis of estrone hormone in fat cells, which in turn is associated with a reduction in the risk of breast and prostate cancer.

For all these reasons I believe that cruciferous vegetables are one of the most important foods that you can eat to guard against cancer and to help maintain overall health.

Tomatoes

Tomatoes are a rich source of the antioxidant known as lycopene. Higher intakes of lycopene are associated with a significant reduction in prostate cancer and cervical cancer. Lycopene is a sister compound to beta-carotene and is one of many carotenoids found in fruits and vegetables.

Lycopene is the carotenoid that gives tomatoes their red color (also found in pink grapefruit and other red-pink fruits and vegetables). Two very large human studies, The Health Professionals Follow-Up Study and The Physician’s Health Study, showed that higher intakes of lycopene, mostly from tomatoes and tomato products (pasta sauces) and/or higher blood levels of lycopene were associated with lower risk of prostate cancer.

Lycopene has been shown to concentrate in the male prostate gland, where it provides antioxidant protection against free radicals and exhibits other anti-cancer effects. Anti-cancer effects of lycopene have also been shown to be important in the prevention of cervical cancer in women.

Lycopene is a fat-soluble nutrient and therefore, it must be consumed with a bit of fat in order for it to be absorbed from the intestinal tract into the bloodstream. This is why lycopene is best absorbed from pasta sauces (which often contain olive oil) or from salads that are dressed with olive oil-based dressings.

Drinking tomato juice on an empty stomach or consuming tomatoes without fat consumption, results in no lycopene being absorbed from the intestinal tract into the bloodstream. I highly recommend consuming tomatoes or tomato-based products every day, as part of your carbohydrate intake.

Spinach, Asparagus and Other Dark Green Leafy Vegetables

These vegetables contain lutein and zeazanthin, which are two carotenoids that help prevent macular degeneration, the leading cause of blindness in individuals over the age of 55 in the United States and Canada.

Lutein and zeazanthin concentrate in the back of the eye near the optic nerve (which enables vision to occur). In this role, lutein and zeazanthin quench free radicals induced by sunlight that can otherwise damage the optic nerve, leading to the development of macular degeneration.

Studies show that a higher lifetime intake of lutein and zeazanthin is associated with a lower risk of macular degeneration and cataracts and that lutein and zeazanthin supplementation can help slow the progression of macular degeneration problems, especially when taken along with other antioxidant supplements (Vitamin C, Vitamin E, Selenium, Zinc).

Many dark green vegetables also contain beta-carotene and folic acid. Beta-carotene is an important antioxidant that may help reduce cancer risk, and folic acid is required for normal DNA synthesis in every cell in the body.

Many individuals in North America, who do not take a multivitamin and mineral each day, have been shown to have a marginal deficiency in folic acid, which makes them more prone to certain cancers such as colon and breast and in women of child bearing age, increases the risk of giving birth to a child with a spinal birth defect, such as spina bifida.

Needless to say, consuming these dark green leafy vegetables (not iceberg lettuce) that are nutrient dense should also be part of your daily carbohydrate intake strategy.

Beans, Peas and Lentils

These legumes contain lignans and plant-based sterols, which provide many disease-prevention benefits to the body. Lignans help block the over production of estrone hormone in fat cells, which in turn, is associated with a reduction in breast and prostate cancer.

Plant-based sterols, such as beta-sitosterol, are known to block the conversion of testosterone into dihydrotestosterone and therefore help reduce prostate enlargement which is associated with prostate cancer.

Plant sterols have also been shown to block the replication of certain breast cancer cells, improve immune function, and help keep blood cholesterol in a safe range by blocking the absorption of cholesterol and bile acids from the intestinal tract into the bloodstream.

Beans, peas and lentils also contain the kind of fiber that improves bowel function and keeps it clean, which is thought to reduce risk of colon cancer. This kind of fiber also lowers overall blood cholesterol, which helps prevent heart attack and stroke.

Soybeans and related soy products (tofu, miso soup, soy nuts etc.) contain isoflavones, which are strongly associated with a reduced risk of breast and prostate cancer. 

Onions and garlic are considered allium-containing vegetables, which contain a specialized group of disulfide compounds that demonstrate potent anti-cancer, anti-heart disease, and immune-stimulating properties. As such, higher intake of these vegetables is also associated with reduced risk of many degenerative diseases.

As you can see, nature provides us with these magnificent foods to help our body remain healthy and disease-free. Unfortunately, most people eat too little of these foods to gain the benefits of their protective effects. This fact, combined with eating too much highly processed food, animal fat, transfats and refined sugars, set the stage for many health problems. I suggest that you eat at least one food from each of the above categories each day in order to support your body’s natural defenses against disease.

10 Foods for Gorgeous Hair

Taken from Real Beauty

One secret to getting luscious locks? Your diet, says nutritionist Dana James. Nibbling on nutrient-rich goodies stimulates the hair's proteins, nourishes and protects its fibers, and increases circulation to its follicles. Here are the best things you can eat for healthier, stronger, and shinier strands. Bonus: These foods help lashes and nails, too.

 BY DANA JAMES 

OLIVES

Olives are rich in vitamin E, which increases blood flow to the hair follicles and stimulates growth and vitality. The oil in olives keeps hair soft and flexible. Eating olives can also decrease split ends and reconstruct the hair fiber to prevent dryness and breakages. Unfortunately, those few olives at the bottom of a martini do not count.

Easy meal ideas: Snack on olives, add olives to a kale salad, or make an olive tapenade and serve it with vegetables crudités.

RED CABBAGE

What do blueberries and red cabbage have in common? Anthocyanins. This pigment keeps hair strong by helping to reduce damage caused by exposure to the sun and environmental chemicals, including abrasive shampoos.

Easy meal ideas: Put together a red cabbage and carrot salad with sunflower seeds, toss red cabbage into a kale and avocado salad or add it to wok-tossed vegetables.

Brown Rice

Brown rice is highly concentrated in biotin, a B vitamin that helps improve the elasticity of hair and reduces brittleness. Eating brown rice also nourishes the hair follicle and stimulates hair cell renewal, which leads to thicker strands.

Easy meal ideas: Add brown rice to wok-tossed vegetables, make chicken and vegetable soup with brown rice, or toss brown rice through a kale salad.

SWISS CHARD

The magnesium, beta-carotene, vitamin C, and sulfur in Swiss chard pack a powerful punch, activating the production of keratin, elastin, and collagen. This makes hair resilient, glossy, and less likely to tangle. (And nurtures eyelashes and nails, as well!)

Easy meal ideas: Sauté Swiss chard with olive oil, garlic, and chili flakes or shiitake mushrooms, followed with a sprinkling of lemon zest; toss cooked Swiss chard with dried apricots and sunflower seeds.

CHIA SEEDS

Chia seeds contain omega-3 fats, which improve the integrity of elastin and keratin, creating thick, voluminous tresses. The fats also nourish the scalp boosting shine.

Easy meal ideas: Make a chia seed pudding with poached pears, cardamom, and cinnamon or whip up a batch of cacao maca trufflesand add chia seeds.

 

 

ORGANIC EGGS

These are high in zinc, sulfur, and choline — all nutrients that help bring out the best in your hair. Zinc regulates the oil production in the follicles, sulfur strengthens the fibers, and choline improves flexibility, which decreases the likelihood of spilt ends.

Easy meal ideas: Hard-boil eggs, slice and serve over arugula; fry in coconut oil and toss in turmeric or make a frittata of vegetables.

FIGS

Figs are rich in iron, which improves circulation and stimulates hair regrowth. Iron deficiency is one of the most common reasons for hair loss and eating foods rich in iron, like figs, have been shown to also improve strength and fullness.

Easy meal ideas: Serve figs with Greek yogurt, or toss them in greens.

PINK GRAPEFRUIT

This fruit is highly concentrated in vitamin C — essential for synthesizing collagen (key to protecting and nourishing hair). What happens if you have a lack of vitamin C in your diet? Dull, lank hair. The other result? Short eyelashes. 

Easy meal ideas: Dip pink grapefruit in coconut sugar and have it as a snack, toss it into a watercress and avocado salad or add it to a citrus fruit salad with cinnamon and golden raisins.

KALE

Kale is rich in magnesium and carotenoids, phytochemicals that prevent degradation to the cells that make up hair fibers. The result? Shiny, happy hair.

Easy meal ideas: Add kale to an almond milk, banana, and cinnamon smoothie; make a raw kale salad with avocado and red cabbage or add kale to a green vegetable juice.

Use  the vudu organic shampoo from Blackbox Cosmetics  check it out here! 

      

      

 

   

  

 

BBQ Tempeh Sandwiches

Healthy vegetarian recipe

from the blue Apron

• serves 2
• 1 Large Russet Potato
• ½ Cup Barbecue Sauce
• 1 Tablespoon Brown Sugar
• 1 Lemon
• 8 Ounce Package Tempeh
• 1 Head Broccoli
• 1 Large Bunch Cilantro
• 1 Red Onion
• 1 Tablespoon Herbes de Provence
• 2 Potato Rolls
• Prepare your ingredients:
  Preheat the oven to 500°F. Wash and dry the fresh produce. Thinly slice the tempeh on an angle. Cut the broccoli into florets. Roughly chop the cilantro. Cut the potato in half lengthwise, then cut each half lengthwise into quarters to make 8 wedges. Peel and thinly slice the red onion.
  Make the potato wedges:
  In a medium bowl, combine the potato wedges,about 1 tablespoon of olive oil, the herbes de Provence, and plenty of salt and pepper. Toss to coat, then transfer them to a lightly oiled baking sheet in a single layer. Roast in the oven for about 15 minutes.
  Roast the broccoli:
  While the potato wedges roast, drizzle the broccoliwith about 1 tablespoon olive oil. Season with salt and pepper and toss to coat. Transfer the broccoli to the baking sheet with the potatoes. Roast them together for 8 to 10 minutes (about 25 minutes total for the potatoes), or until the broccoli is browned and the potatoes are completely tender when pierced with a fork.
  Cook the tempeh:
  While the potato wedges and broccoli roast, heat a little olive oil in a medium pan on high until hot. Add the sliced tempeh in a single layer, and cook about 2 minutes per side, or until browned. Reduce the heat to medium, then add the onion. Cook 6 to 8 minutes, or until softened, stirring occasionally. Stir in the brown sugar, barbecue sauce, and 2 to 3 tablespoons of water. Cook 1 to 2 minutes, or until combined. Season with salt and pepper to taste.
  Toast the rolls:
  Lightly drizzle the insides of the potato rolls with olive oil. Place the rolls directly on the oven rack to toast for 30 seconds to 1 minute, or until lightly browned. (Keep a close eye on them, they can burn quickly.)
  Plate your dish:
  Place a toasted potato roll on each of 2 plates. Spoon half the barbecue tempeh mixture over the bottom halves of each of the potato rolls. Top the tempeh with the cilantro and then the top halves of the rolls. Divide the potato wedges and roasted broccoli between the plates. Garnish with lemonwedges. Enjoy!