Aging

"Healthy aging is a continuous process of optimizing opportunities to maintain and improve physical and mental health, independence, and quality of life throughout the life course."
-PAN AMERICAN HEALTH ORGANIZATION

FOODS TO EAT MORE OF

• ​Fruits: Apples, avocados, berries, grapefruit, lemons, melons, oranges, pears, pomegranates, strawberries, tomatoes, watermelon
• Vegetables: Arugula, beets, broccoli, cabbage, carrots, celery, collard greens, kale, onions, pumpkin, romaine lettuce, spinach, sweet potatoes, watercress
• Omega-3 eggs, beans, fish (especially mackerel, salmon, tuna & sardines), mushrooms (shiitake, maitake, and reishi for overall health and cancer prevention, lion's mane for Alzheimer's & Parkinson's Prevention)
• Garlic, ginger, thyme, turmeric, caraway
• Olive oil, nuts, seeds (especially flax, pumpkin, sesame, sunflower), whole grains, cereal grasses and sprouted grains
• Green Tea, coffee (in moderation), yogurt, soy products, sea herbs,  sauerkraut
• Green superfoods: Blue-green algae, spirulina, chlorella, barley, wheat grass, alfalfa grass
• Hiziki (sea vegetable) for healthy bones

FOODS TO AVOID OR MINIMIZE

• Sugars, starches, processed foods, refined flour, trans and saturated fats, red meat & dairy products (except yogurt & omega-3 eggs)

ESSENTIAL OILS

• Carrot, frankincense, rosehip, rosewood, sandalwood (best on the skin or in skin products to help with wrinkles and tone)
  

HERBAL

• Ashwagandha, astragalus, cayenne, German chamomile, garlic, ginger, ginkgo, ginseng, gotu kola, green tea, lemon balm, milk thistle, noni, oregano, parsley, peppermint, red sage/dan shen, rosemary, sage, schisandra, spearmint, stinging nettle, thyme, turmeric
  

NATURAL

• Go out into the sun for a few minutes every day.
• Take Epsom salt baths often
• To reduce stress try chi gong, meditation, and yoga (especially poses where the head is below the heart such as standing forward bend, backbends, head/handstands, legs up on wall).
  

YOGA / MEDITATION THERAPY

• Face Yoga for Anti-Aging & Instant Glow! (sadienardini - 4 min)
• Anti Aging Face Yoga (The Uma Show - 7 min)
• Yoga To Feel Your Best (Yoga with Adriene - 23 min)
• Yoga and the Art of Aging (multiple videos - Yogasync.tv - 1 hr)
• Reverse Ageing | Youth Elixir Activation Guided Meditation (Meditations by Rasa - 33 min)
• Guided Meditation: Reverse aging, Restore & Beautify (Madeline Rinehart - 25 min)

SUPPLEMENTS

• Alpha-Lipoic Acid (for inflammation, blood sugar, immune system, protecting skin collagen and nervous system protection): 250-600 mg daily (vegetarians and vegans should have 600 mg daily)
• Coenzyme Q10: 200-400mg daily for 1 month, then 200 mg daily for maintenance (look for ubiquinol form)
• Digestive enzymes: 1-2 capsules with each meal (Bromelain is a good one)
• Fish Oil (for inflammation, heart disease/cancer/diabetes prevention): 1-3 g daily
• Flaxseed oil: 6,000-7,000 mg daily
• Iron (Ferrous Sulfate): As directed
• L-carnosine: As directed
• Magnesium glycinate or Magnesium threonate: 300-500g daily before bed
• Probiotics: As directed
• Quercetin (for blood pressure, cancer prevention, heart health): 500-1,000mg daily. Good if paired with Vitamin C or digestive enzymes like Bromelain
• Reservatrol​​​ (for inflammation, cancer prevention and brain health): 200-300 mg daily
• Turmeric: 500-1,000mg twice daily
• Vitamin A: As directed
• Vitamin B Complex (for hair, skin & nails): As directed
• Vitamin C: Up to 10,000 mg daily (reduce if causes diarrhea)
• Vitamin D with Vitamin K (for bone health and immune function): 2-10k Vitamin D with 5,000 IU Vitamin K daily. More effective if taken with fat (avocado, fatty meat or eggs, fish, nut butter, yogurt, etc)
• Vitamin E: Up to 800 IU daily

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Cranberry-Blueberry Smoothie (GF VT)

Mango-Blueberry Smoothie (GF VT)

Orange Smoothie (GF VT)

Sunrise Smoothie (LC GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Blueberry-Pomegranate Smoothie (LC GF VT)

Golden Milk (LC GF VG VT)

Matcha Tea Latte (LC GF VG VT)

Soothing Elixir (LC GF VG VT)

Yogi Tea (LC GF VG VT)

Basic Fruit Smoothie (LC GF VG VT)

Brain Smoothie (GF VG VT)

Green Smoothie (LC GF VT)

Mega-Greens Smoothie (GF VT)

Strawberry Banana Smoothie (GF VT)

MAINS

Adult Ramen (LC GF VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Black Bean Soup (LC GF VG VT)

Chicken Bone Broth (LC GF)

Edamame Rice Bowl (LC GF VG VT)

Garlic Soup (LC GF VG VT)

Japanese Onion Soup (LC GF VG VT)

Mujaddara (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Vegan Black Bean Bowl (LC GF VG VT)

Vegetarian Chili (LC GF VG VT)

Veggie Omelet (LC GF KT VT)

White Chili (LC GF VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Beef Bone Broth (LC GF)

Blueberry Mini Muffins (LC GF VT)

Chickpea Salad Sandwich (GF VG VT)

Egg Drop Soup (LC GF VT)

Healthy Scrambled Eggs (LC GF KT VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Mung Beans and Rice (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Sesame Salmon (LC GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Vegan Jambalaya (LC GF VG VT)

Veggie Burrito Bowl (GF VG VT)

White Bean & Spinach Soup (LC GF)

Avocado & Egg Toast (LC GF KT VT)

Black Bean Bowl (LC GF)

Buddha Bowl (GF VG VT)

Chicken Dumpling Soup (LC)

Fish with Dill Breading (LC)

Instant Pot Chickpea Curry (LC GF VG VT)

Miso Soup (LC GF VG VT)

Oven-Fried Fish (LC KT)

Salmon with Avocado Salsa (LC GF)

Shrimp Power Bowl (GF)

Turkey BLT with Avocado & Sprouts (LC)

Vegetable Broth (LC GF VG VT)

Veggie Frittata (LC GF KT)

White Bean Soup (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Cannellini & Arugula Salad (LC GF VG VT)

Creamy Kale (LC GF KT VG VT)

Farro (VG VT)

Glazed Carrots (LC GF VG VT)

Homemade Salsa (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Mushroom Risotto (GF VG VT)

Red Beans & Rice (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

Southwest Pasta Salad (LC VG VT)

​Three Bean Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

BLT Salad (LC GF KT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Favetta & Pita Triangles (GF VG VT)

Greens, Grains & Beans Salad (LC VG VT)

Hummus & Pita Triangles (GF VG VT)

Mashed Sweet Potatoes (LC GF VG VT)

Molasses Beans (LC GF)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Double Mashed Potatoes (LC GF VG VT)

Fried Cabbage (LC GF VG VT KT)

Guacamole (GF KT VG VT)

Irish Potatoes (Colcannon) (LC GF VT)

Mexican Chopped Salad (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Smoked Almonds (LC GF VG VT KT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)