Longevity & Nutrition | Research on Aging

Living for Longevity: The Nutrition Connection – Research on Aging

Vicky Newman, MS,RD gives practical tips on how nutrition can help you live longer. Her talk was covered by the University of California TV.

Learn the right balance of foods to maximize your health and energy level through an anti-inflammatory eating plan. Vicky Newman, MS, RD, will provide practical tips for controlling your weight, maintaining bone strength, and reducing the risk of common chronic diseases associated with aging. Learn about foods that support the body’s immune and detoxification systems, how to maintain a healthy (and happy) gut, and balance your fats to support your health and well-being.

Eating right takes on a whole new meaning when you watch “Living for Longevity: The Nutrition Connection” this month on UCTV.

In her helpful talk from UC San Diego’s Stein Institute for Research on Aging, Vicky Newman, MS, RD, explains how the right balance of foods, part of an anti-inflammatory eating plan, can maximize your health and energy level. Learn practical tips for controlling your weight, maintaining bone strength and reducing the risk of common chronic diseases associated with aging. You’ll also find out about foods that support the body’s immune and detoxification systems, how to maintain a healthy (and happy) gut, and how to balance your fats to support your health and well-being.

  • Healthy Living Guideline
  • Maintain a healthy weight (BMI 20-30)
  • Enjoy a physically active lifestyle
  • 30-60 minutes moderate activity
  • Walk at least 10,000 steps daily
  • Preserve muscle mass with strength training
  • Eat plenty of plant foods (BIG color & STRONG flavor best)
  • Vegetables (4-6 servings/day) & fruits (2-3 servings/day)
  • Whole grains (2-3 servings/day) & beans/legumes (3-4 servings/week)
  • Focus on healthy omega 3 fats
  • Choose healthy fats obtained from whole foods (nuts, seeds, avocados, fi:
  • Limit fried foods, savory snack foods, fast foods ——
  • Go easy on salad dressings, mayonnaise 1:29:29
  • Limit red meat (no more than 18 ounces/week)
  • Choose carbohydrates wisely
  • Best sources are vegetables, legumes, fruits, whole grains
  • Limit refined carbohydrates (sugars, other sweeteners, foods made with white flour)
  • Select beverages carefully
  • Water is your best bet
  • Avoid sweetened beverages
  • Limit fruit juice & alcoholic beverages

vinewman@uc$d.edu~Living for Longevity

  • As we age, we need less calories, so we have to be more careful what we eat
  • Eat a plate of strong flavourful and colored food helps in detoxication
  • Use Spices and Herbs – especially if they have a strong natural smell
  • Sufficient Protein
  • Consume Healthy Omega 3 Fats in seafood
  • Avoid Processed foods
  • Weight Training
  • Exercise 5 minutes
  • several times a day is better than just one long workout infrequently
  • Have lean body mass
  • Fasting
  • Lesser Carbohydrates even whole grains
  • Avoid Environmental stress
  • Under cooking is a good thing
  • Eat more fibre especially from vegetables, fruits and beans
  • Healthy Gut Bacteria via Probiotics
  • Lower Glycemic load
  • Anti-flammatory food
  • Eat Organic food
  • Avoid GMO crops and animals fed with GMOs
  • Eat Slower
  • Eat smaller Animals that do not live long eg chicken or sardines as there is lesser build up of toxins in them
  • Antacids increases risk of hip fractures
  • Drink plenty of pure water
  • Choose your beverage properly
  • Organic pure dark chocolate
  • Practice Gratitude
  • When telomeres get short, bad things happen

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