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3 Tips for Succesful Aging

One of the most frequently asked questions that my clients ask me, as a functional, integrative nutritionist is: “How can I stop aging?”

Well, the bad news is I don’t think we have discovered how to stop aging completely. BUT, The good news is I can tell you how to dramatically slow down aging. Yep. Here goes…

1) Add in as many nutrient dense vegetables as you can to all of your meals. Try and add one vegetable from each color. Each color represents different nutrients. Guess what? We need them all! Shoot for 7-9 servings per day.

2) Hydrate. As women, our estrogen declines as we age. This can cause dry skin. Your skin on your face is the first thing others see. Drinking at least half your body weight in ounces can combat this. Plus water helps us detox and keeps things moving.

3) Make my Hearty Successful Aging Soup. See recipe below.

 

 

 

Hearty Successful Aging Soup

RECIPE – Serves 12

Ingredients:

  • 3 tablespoons extra virgin olive oil
  • 3 medium onions, chopped
  • 3 large leeks, chopped
  • 6 cloves garlic, pressed
  • 3 large carrots, chopped
  • 3 stalks celery, chopped
  • 2 medium turnips, peeled and chopped
  • 2 huge leaves swiss chard, deribbed and chopped
  • 8 leaves kale, deribbed and chopped
  • 1/4 head cabbage, chopped
  • 1/2 teaspoon dried thyme
  • Sea salt and freshly ground black pepper, to taste
  • 1 med-large sweet potatoes, peeled and chopped
  • 2 (14.5-oz.) cans diced tomatoes, undrained
  • 4 quarts homemade bone broth or 4 quarts low sodium chicken broth

Instructions:

  • In a large soup pot*, heat the olive oil over medium heat.  Add the onion and stir until nearly translucent. Add the garlic and cook for a couple of minutes. Be careful to not burn!
  • Add remaining veggies. Sauté for about one minute.  You are not cooking them. This will flavor the soup. Add the thyme, salt and pepper while sautéing.
  • Next place the veggies in a large slow cooker.  Add the diced tomatoes and broth. Cover and cook on LOW for 7 to 9 hours or on HIGH for 4 to 6 hours. If your slow cooker isn’t large enough, simmer the mixture in the soup pot on the stovetop for at least 1 hour.
  • Before serving, gently mash a few of the sweet potato chunks to thicken the soup.
  • Serve and enjoy.

 
If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free “How to Get a Good Night’s Sleep Guide”

Get Ready for Strawberry Salsa

Strawberry Salsa



 

Do you like Strawberries?? I sure do! They are the first fruit to ripen in spring and early summer. Strawberries are the most cultivated berry in the US. They’re grown in every state and are available at most farmers markets. Nothing beats fresh, local berries. Besides being delicious. they are also nutritious. They have a unique combination of antioxidant and anti-inflammatory nutrients.

When buying strawberries stick with organic, or locally grown or at least grown in the US. They are mostly imported from countries that have less stringent regulations for pesticide use. 50+ pesticides have been detected on certain strawberries. The pesticides can’t be washed off. The strawberry’s external seeds make it very difficult to properly wash.

Here are instructions for the best way to clean, dry, and store berries:

1. Soak the strawberries in a bowl filled with 3 cups of water mixed with 1 cup white vinegar for about 5 minutes. Drain and rinse thoroughly under running water .

2. Place berries on a cookie sheet lined with paper towels and let them dry or carefully place in a salad spinner lined with a few layers of paper towels. Spin for 10-15 seconds or until berries are dry.

3. Store strawberries in an uncovered bowl in the refrigerator. The vinegar/water mixture kills any mold spores on the strawberries and keeps them fresh longer. The vinegar does not affect the taste. (This also works for all kinds of berries blueberries, raspberries, blackberries)
Yes, it really works!!

Strawberry-Avocado Salsa
Ingredients
1 cup chopped strawberries
1 chopped peeled avocado*
2 tablespoons chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 teaspoons finely chopped seeded jalapeño pepper
salt to taste

* slightly under ripe avocados if you want them to hold shape, a ripe avocado
will give you a creamier texture

Preparation:
Combine all ingredients in a medium bowl; toss gently.
Serve immediately.

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If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Please comment and let me know what’s your favorite way to eat strawberries?

 

Why Do We Get Fat?

We’ve been told gaining and losing weight is all about a simple math equation: calories in vs calories out. Just one problem: the research says otherwise. Diabetics undergo dramatic weight changes when they adjust their insulin levels and so do you. Your diet determines how much insulin your body will produce over time. Watch this little clip from the documentary “Fat Head.”

 

Grab your free guide. How to Get a Good Night's Sleep.