Red, Red, Wine

Let me start by saying I don’t need a reason to drink wine. It’s delicious, it pairs nicely with food, chocolate, friends, but it’s good to know that if I ever need a little motivation, I’ve got ample reason to hit the bottle (in moderation, of course).

Red wine is sometimes understood as the secret behind why French people can eat three square meals consisting of baguette, brie, croque monsieur, beef bourguignon, and not gain a ounce or develop heart disease. Red wine has long been championed as a contributor to the ‘French Paradox’ because it is high in flavonoids, a type of polyphenol and a vital antioxidant.

What are polyphenols?
Polyphenols are antioxidants found in the skin and seeds of grapes. When wine is derived, the fermentation process dissolves the polyphenols in the skin and seeds right into the beverage of choice. Red wine contains higher levels of polyphenols than white wine because the skin is not removed at any stage in the grape crushing process. Because antioxidants may protect cells from the negative affects of free radicals, and because cellular damage may be a contributing factor in the development of cancer, upping antioxidant intake may be a key stage in preventing the development of certain cancers.

Res-what-a-who?
Another great reason to drink red wine is it contains Resveratrol, a compound which may limit tumor growth and potentially prevent cancer. According to lead cancer research, this substance, found also in peanuts and raspberries, is essentially a part of a plants "immune system" and acts as a defense against disease. This antioxidant substance may also reduce inflammation.

And those French fries?
The alcohol in wine is beneficial, along with the antioxidants, because studies suggest it may lower cholesterol absorption. Pour yourself a glass of Shiraz before you reach for that burger and those yummy pommes frites! When paired with fried food, wine may soften the calorie rich, cholesterol dent.

Want to learn more? Check out this Blue Zones article on Resveratrol.

NUTS! How they can increase longevity and reduce Cholesterol

One of the four Blue Zones originally highlighted was Loma Linda in California, home of the Seventh-day Adventist Church. Part of the Adventists' belief is a strong emphasis on health and diet. They even had a large part to play in breakfast cereal becoming common daily consumption (John Harvey Kellogg was an eager health promoting Adventist).

However one food group in particular has been highlighted as a key aspect of a diet that helps Adventists live much longer than average Americans: Nuts. Almost 25% of Adventists eat nuts five or more times per week. Regular consumption of nuts is particularly helpful for those at risk or suffering from Coronary Heart Disease (CHD) caused by high levels of cholesterol.

Studies showed that Adventists who eat nuts five or more time per week had half the risk of CHD than those who ate once a week or less. These results repeated themselves no matter what other things were taken into account. Whether you're a smoker or not, fat or thin, hypertensive or normotensive, vegetarian or non vegetarian, eating nuts regularly will help you live longer no matter what condition you're body is in.

The reason behind this is that nuts have a high content of unsaturated fatty acids (the "good" fatty acid) and their regular consumption can reduce the levels of LDL cholesterol from 5% to 15%. Other advantages of nuts include healthy skin and hair, blood pressure control, immune response and blood clotting.

Increase Protein, Decrease Calories and Increase Longevity by 50%

A new study has highlighted 11 proteins that can increase your longevity. The study by Adamo Valle of University of the Balearic Islands in Spain also shows that a 30 percent decrease in calorie consumption can increase longevity by an astonishing 30%-50%.

It's well known that women live longer than men but this new study has found that, in experiments with rats, the female animals who were fed a calorie restricitve diet had higher levels of 11 proteins in their liver. These low-fat female rats were also the ones that lived the longest. This ties the levels of the 11 proteins directly to longevity.

Read the article here.

FEATURE: Low-Impact Longevity

Ever wish you could live past 100 in the most sustainable, environmentally friendly way?
Ever lust for this while driving to work, talking on your cell phone, and drinking a vanilla latte from Starbucks? Maybe it’s time to stop wishing and start living, sustainably that is. A good place to start is to change your diet, that’s right, your diet, and learn how to consume less. What and how we eat has a huge affect on our longevity and the longevity of the planet. The golden rule is actually pretty simple: eat green.

Green, leafy, longevity!
A diet rich in leafy greens like romaine lettuce, kale, spinach and avocado is a healthy way to eat a low calorie, high fiber diet packed with monounsaturated fatty acids and antioxidant substances.

Eat green close to home.
Buying local and organic leafy veggies is a great way to reduce your carbon footprint by supporting the sustainable farmers near you. Better yet, ride your bike to the nearest coop or farmers market, and the only emission you’ll be giving off is sweat and calories!

Give up the frappe and the quit the bottle!
We’ve all seen the commercials by now, the one with the water bottle on the desk? Some voice over says “one hour in a meeting, forever in a landfill?” Well it’s true. If you must, can it. Aluminum cans can be recycled very easily.

Get an organic-buzz on.
A full range of organic wines, beers and spirits are more readily available now than ever before. My organic drink of the week? Prairie Organic Vodka.
It's from Minnesota like me dontcha know, and it's gooooood...

Eat less
Okinawan centenarians remind themselves before every meal to eat until they are 80 percent full. Consuming less is an important factor for living a long healthy life. Preparing less food cuts down on packaging, transportation costs and emissions and waistlines. I know it’s hard but try this, eat meat half as much this week as you usually would, and eat at home more often. You’ll be increasing your nutrition count, and decreasing your carbon footprint one Boca burger and fresh green salad at a time!

 

FEATURE: That Has How Many Calories?!

How could that be?

The range pork burrito I love so much contain 1,053 calories? 44 grams of fat? What about that other AM drive by addiction, Starbucks? A Starbucks blueberry muffin contains 500 calories, 19 grams of fat. Yikes! We live in a world where it's hard, (if you're watching your calorie intake) to eat out and feel good about it. So what to do?

We know diets don't work when you're talking about longterm healthy eating. But for so many Americans, eating on-the-go is a way of life. I say, it's time to correct the habit!

Check out this Los Angeles Times report for healthy, (or at least low calorie options) when you find yourself at your favorite restaurant chain. They even include my all time favorite burger spot, In-N-Out Burger much to my disdain. I could really survive without knowing how many calories are in a double double animal style (670).

Curious about calories?
The website Calorie King is a good resource, you can enter a food, even a food at a restaurant chain, and you'll get the calorie info.

Brown bag it!
Let this article be a reality check if you've told yourself many times (like I have) that the Blueberry muffin has the same about of calories as that bowl of uninspiring Kashi in the pantry. Pick to Kashi, I know it doesn't taste like they say it will on the commercials, but it's good for you. Liven it up with fresh berries, a teaspoon of honey. And remember, you don't need a vanilla latte to get through the morning. I promise, you'll be fine.

 

FEATURE: How To Snack Healthy

Eating between meals can provide a dose of nutrients when you need it the most. It can also keep meal portions in check. Next time you're hungry, don't wait, grab a handful of almonds. For about 200 calories, you get protein, healthy fats, an energy dose, and you're eating a longevity all star food. That ought to get you through the afternoon slump!

What to eat between meals?
Real Simple Magazine recommends 9 Healthy Pre-Dinner Snacks that pack protein, fiber and flavor. And that’s what you want to look for in a snack, this isn’t a full meal, but it should still be nutritious. My absolute favorite snack off the Real Simple list is the One Minute Antipasto plate. Antipasto plates are great because they usually have a protein source like salami or thinly sliced prosciutto, a cheese serving, mozzarella, or gouda, and a few olives full of omega-3 fatty acids. Toss a few grapes or tart, delicious granny smith apple slices in, and you have a fiber rich, nutrient packed snack in no time!

Something for the kids?
Kid’s are growing and their metabolism is on overdrive. Couple that with after school activities, homework, sports and it’s no wonder my ability to down a French Silk pie without batting an eye (or gaining a pound) stopped at age twelve. Kid’s need snacks for energy, mentally and physically. So what should you give them?

Think snacking will wreck your weight loss plan? While it’s true that snacks add extra calories, something every dieter tends to avoid, snacking on fruits and vegetables and moderate servings of fiber rich whole grain crackers with low fat cheese is great because it cuts hunger pangs, and keeps you from overdoing dinner.
The Mayo Clinic offers great suggestions for anyone curious about how snacking fits in with their weight loss plan.

The bottom line?
Snacking of fiber rich fruits and vegetables, whole grains, dairy products and nuts and olives can be a healthy part of any diet as long as you consider calories and choose your snacks wisely.

Happy munching!

FEATURE: Part-Time Vegetarian

I need the smokey flavor of applewood smoked bacon, I crave the gamey taste of lamb kabobs, rosemary roast chicken. And that is why I was so pleased to read a New York Times article that perfectly described my state of mind. I like vegetables, I like eating healthy, I'm not giving up meat.

This article is less of a how-to and more of a manifesto. It's a good read for anyone looking to change their opinion on vegetables on the table, and get meat out of the lime light.

Research shows that a plant based diet is important for health, weight management, and overall longevity. Plant based foods are usually low in fat, high in fiber and nutrient rich, without being calorie and cholesterol dense. How to move meat out of the star role but still make room for it on the plate?

The New York Times article is peppered with great tips like "buy more vegetables, and learn new ways to cook them," toss meat in stews with other healthy vegetables. Lentils and spinach give you just enough protein, stop whining. I especially like the suggestion to "make nonmeat items as convenient as meat."

How?

"Cook beans and store them in the fridge."
"Reheat grains." White rice one night can become stir-fried rice, or rice pudding the next.
"Wash tender greens and store in a salad spinner, covered bowl, or plastic bag. Most other vegetables can be poached, shocked in ice water, drained, and served cold or reheated in any fashion you like - sautéed quickly in butter, steamed, grilled or made into a gratin or something equally substantial."

FEATURE: Better Digestion

Feeling bloated? Belching like a frat boy? Gas getting to you even when you’re not at the pump? What causes indigestion, and what can you do to prevent it naturally?

What causes indigestion?
Buffalo wings, hot sauce, fudge brownies. Indigestion is caused by a variety of factors. Common causes are stress, eating too late, eating too much, eating foods that are very rich, foods your body isn’t used to, and undiagnosed food allergies.

How to treat indigestion?

Move after you eat.
Our lives have become more and more sedentary. Break out of your TV rut and go for a walk after dinner. Walking eases digestion and is good for cardiovascular health and emotional well being.

Eat slowly.
Pour yourself a glass of wine and enjoy the flavors. Meals can be a sensual experience. Enjoy the tastes and eat slowly. Belching can occur when we gulp down lots of air because we eat too fast. We belch to relieve abdominal pain and cramping. Gas is often a symptom of a problem - the problem is often eating too fast. Slow down and don’t drink carbonated water if your burping the alphabet skills are increasing everyday.

Change your meal.
Sometimes indigestion is caused by food allergies and lactose intolerance we don't realize we have. Talk to your doctor if you think a food allergy might be causing your upset. Otherwise, experiment by eliminating the possible culprit from your meals for a week, and see if you feel better. Sometimes flatulence is a result of lactose intolerance, caused by dairy sensitivity. And sometimes, it’s a result of all those healthy vegetables you’ve been eating. Beans, broccoli and cabbage can make you especially susceptible to flatulence. Mix up these healthy vegetables with leafy greens, fish and fruits.

All of these simple techniques are used by Blue Zones populations. Eating habits are integral to increasing your longevity and something as simple as using smaller plates to downsize your portions can be very effective.

Which foods cause gas? Find out here.

Eat Local, Eat Better!

The local food movement is usually thought of as a way to improve your health, and support your local economy. But there is a third increasingly important consequence of eating locally grown ingredients, reducing pollution and saving the environment. In a recent post on her New York Times blog “Well,” Tara Parker-Pope identifies the global and environmental attributes to eating locally grown veggies. Recently, the University of North Carolina at Chapel Hill has embarked on a study of “the public health impact of moving toward a local, sustainable food system.” A food system where people are buying groceries originating “within 100 miles of their homes.” While no research claims that eating locally grown foods means you will absolutely be healthier, some of the undeniable benefits are:

• Greater variety of seasonal fruits and vegetables.
• Building a relationship with your grocers and local farmers.
• Less preservative rich foods will be a part of your diet.
• Less high-calorie, nutrient rich options to tempt you when you shop!

Tara Parker-Pope’s blog post is a good read for anyone who might need a little more motivation to start shopping local. Or better yet, planting their own garden! Gardening is a Blue Zones longevity all star activity, you know....

The sweet smell of … coffee

I knew it! There’s something about waking up and smelling coffee brewing that gets my day off to a good start. Scientists may now be on to part of the reason why I feel this way. Researchers subjected sleep-deprived rats to the smell of fresh coffee after 24 hours being kept awake. The rats that smelled the coffee had ramped up the activity of genes that reduce anxiety and ones that prevent cell damage. The rats that didn't smell the coffee didn't experience these positive effects. So while coffee is a stimulant, it seems it also holds some calming properties.

Science News reports it all, here.