Top Anti-aging Foods from Around the World

From exotic juices to cans of cocktail peanuts, more and more edibles in the supermarket are being dubbed "antiaging" by some marketer or media pundit. The real deal about munchies that keep you youthful? They come from the earth, not a vacuum pack.

We're not the only ones who are saying that. Take a look at what the longest-lived people in the world are eating (if you know us, this list will look familiar, but with a few twists). Then, put their favorites on your own table.

Costa Rica: Beans for Breakfast
Residents of Costa Rica's Nicoya Peninsula are four times more likely than most North Americans to live past age 90. One reason may be dishes like gallo pinto, a tasty mix of black beans and rice flavored with onion, red peppers, garlic, olive oil, cilantro, and a salsa lizano -- a condiment a little like Worcestershire sauce. The Oz part of this team learned on a trip to Nicoya that big breakfasts that begin with beans rule there. But don't limit yourself; this dish is great at any meal. Find out what makes black beans the most nutritious.

Nova Scotia: Wild Blueberry "Grunt"
Some of Nova Scotia's picturesque villages are home to Canada's highest percentages of centenarians -- people who've lived for at least 100 years. One reason may be polyphenol-packed wild blueberries produced by the millions of tons on this island. Luckily, you can find frozen wild blueberries in your supermarket. Use 'em to make a traditional "grunt"-- lightly cooked blueberries (skip the sweetener that's usually in the recipe; the berries are sweet enough!) served over a biscuit (but please, make it whole grain, or skip the biscuit altogether). It's also known as a slump, a fungy, a buckle, or a bang belly. Here's another healthy berry-filled treat: Whole-Wheat Blueberry Bars.

France: Wine
In this country, local red wine is king. And for good reason. Moderate drinking (1 glass for women, up to 2 for men) with a meal a day seems to explain some of the "French Paradox"-- low rates of heart disease despite a penchant for artery-clogging goodies like cheese. It may help explain why the French tie the Italians (another nation with a healthy love of wine) as Western Europe's longest-living people. Wine's magic seems to come from a few components: ethanol, which boosts levels of healthy HDL cholesterol; resveratrol, which new research suggests can mimic the life-extending effects of cutting calories; and polyphenols, which rev up the body's own cell-protecting antioxidants. Why not try a red wine from a vineyard near you, or head for a heart-healthy zinfandel, syrah, pinot noir, or cabernet sauvignon? Here's a little wine-and-food pairing that makes drinking wine healthier for you.

Greece: Lots of Veggies, Little Meat
On some Greek islands, one-third of the residents have already celebrated their 90th birthdays. Their longevity secret? The famed Mediterranean diet. When researchers quizzed 23,349 Greek women and men about what's on their plates, they found that death rates were lowest for those who ate the most fruit, vegetables, beans, and olive oil. The occasional glass of wine helped, too. So did fish, seafood, whole grains, and dairy products. What wasn't on their plates also mattered. Those who ate red meat just a few times a month lived longer than those who indulged more frequently. Find out why eating less red meat is good for your eyes, too.

Eating lots of vegetables accounted for 16% of the youth-power of Mediterranean eating. Drizzle on a little olive oil and top with a scattering of walnuts and you can more than double the impact. Not only will it be delicious, the good fats pamper your heart and help your body absorb more of the carotenoids and other nutrients in cooked veggies and in salad greens.

Japan: Tofu
Tofu's on sale in the produce department of nearly every supermarket. Good news, because on the Japanese island of Okinawa, it may be why residents age gracefully to 100+ more often than anywhere else on earth. Researchers credit this mild-tasting soy curd's low fat content and high levels of good-for-you saponins and isoflavones. Chunk up some extra-firm tofu instead of chicken or pork in a stir-fry, or use soy crumbles in place of ground meat in a hearty spaghetti sauce. Marinate first to heighten flavor; we love it with ginger, garlic, and low-sodium soy sauce. Or, trying giving a classic Italian dish a meatless makeover: Tofu Parmigiana.

So instead of falling for an antiaging additive pitch, steer yourself toward these flavorful, health-giving goodies. You'll see what these cultures have known for years: When it comes to the tastiest antiaging foods, Mother Nature makes the best.

February 28, 2010 12:00 AM by Mehmet C. Oz, MD, and Michael F. Roizen, MD | 14 comments

And then wash it down with the Italian staple, a glass of red wine.

6 (New) Ultimate Flat-Belly Summer Foods

It’s summertime—are you in swimsuit shape?

Even if you’ve spent the past months dieting yourself into fit form, a few poor food choices each week can quickly add up to a juggernaut of jiggle well before Labor Day. Don’t believe us? Consider the caloric damage of typical summer activities—weekly backyard BBQs provide pounds of juicy burgers topped with gobs of high-calorie condiments; ice cream dates offer options of double and triple scoops, smothered in sugar-packed and fat-blasted toppings; and seasonal drink choices (the kind you add umbrellas to and sip from faux-coconuts) guarantee you’ll wash it all down with hundreds of extra calories. Not exactly flat-belly fare.

That’s why Eat This Not That! The Best (and Worst )! has developed this list of 6 essential summer foods. The more of these bulge-battlers you eat, the better your chances of keeping those abs flat throughout this skin-baring season.

QUINOA

Per ¼ cup:

• 170 calories
• 2.5 g fat
• 7 g protein
• 3 g fiber

For starters, anytime you choose a whole-grain product over one made from nutrient-stripped white flour, you wage war against belly fat. Penn State researchers found that dieters who ate whole-grains lost twice as much belly fat as those who stuck to white-flour products—even though they’d consumed the same number of calories. What’s more, quinoa contains twice the belly-filling protein as regular cereal grains, fewer glucose-raising carbohydrates, and even a handful of healthy fats. So start your day off with a cup of cooked quinoa combined with a ½ cup of milk and ½ cup of blueberries—microwave for 60 seconds, and you have a delicious (and slimming) alternative to your traditional oatmeal. Bob’s Red Mill Organic Quinoa won “Best Grain” in the Men’s Health 125 Best Foods For Men Awards 2009. See the other Best Foods For Men winners here.

GREEN TEA

• 0 calories

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. It’s safe to say that green tea is one of the best beverages for your health.

KEFIR

Per cup:

• 174 calories
• 2 g fat
• 14 g protein
• 3 g fiber

Think of kefir as drinkable yogurt, or an extra-thick, protein-packed smoothie. In either case, this delicious dairy product is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans, but there’s no danger in downing probiotic-packed products. We like Lifeway Lowfat Blueberry Kefir—it contains L. casei, the same probiotic used in the study.

AVOCADO

Per avocado:

• 322 calories
• 29 g fat (4 g saturated, 20 g monounsaturated)
• 13 g fiber
• 4 g protein

Never fear this full-fat Mediterranean-diet staple: It’s teeming with healthy monounsaturated fats (also found in olive oil), which have been linked to lowered LDL cholesterol levels and weight-loss. In fact, a recent longitudinal study published in The New England Journal of Medicine found that the healthy-fat Mediterranean diet was more effective than a diet that avoided fats altogether—so go ahead and indulge! (The fats you should not indulge in, however, are artery-clogging trans-fats.

EGGS

Per 1 large scrambled egg:

• 102 calories
• 7 g fat (2 g saturated)
• 7 g protein

A British study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day (that’s 7.4 pounds a year!). Jump-start your metabolism as soon as you wake up with a protein-rich breakfast of scrambled eggs.

GRAPEFRUIT

Per grapefruit:

• 104 calories
• 4 g fiber
• 2 g protein

A grapefruit a day in addition to your regular meals can speed weight loss. The fruit’s acidity slows digestion, meaning it takes longer to move through your system, and you’ll end up feeling fuller, and more satisfied, for longer. And the vitamin C-packed grapefruit works to lower cholesterol and decrease risk of stroke, heart disease, and some types of cancer.

By Dave Zinczenko and Matt Goulding, Men's Health

Posted: True Health Is True Wealth

Related Resources: More Healthy Eating Advice

• Eat This Not That! The Best (& Worst!) Foods in America!: The No-Diet Weight Loss Solution
• America's Healthiest (and unhealthiest) Supermarket Foods

Blueberries Reduce Belly Fat and Diabetes Risk

Eating blueberries could help you get rid of belly fat, and a blueberry-enriched diet could stem the conditions that lead to diabetes.

New research gives tantalizing clues to the potential of blueberries in reducing risk factors for cardiovascular disease and metabolic syndrome. The effect is thought to be due to the high level of naturally occurring antioxidants called phytochemicals contained in blueberries.

Researchers studied the effect blueberries had when added to the diet of rats. After 90 days, rats that received a blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity.

Dr. Mercola's Comments:

The benefits of eating fruits and vegetables are undisputed, but modern research keeps showing us just how they help you to optimize your health.

Berries are some of the most nutritious foods on the planet. In the case of blueberries, naturally occurring phytochemicals such as anthocyanins can do wonders to normalize and improve your health. And berries, in general, are also high in fiber and relatively low in sugar, so they won’t stimulate severe insulin swings if eaten in moderation.

Berries are best eaten in their raw, natural state, as heating and freezing can damage antioxidants. However, some antioxidants will remain even after heating or freezing.

The Blue Wonder Berry

Blueberries contain vitamins A and C, zinc, potassium, iron, calcium and magnesium, and are high in fiber and low in calories. Additionally, researchers at the USDA Human Nutrition Center (HNRCA) have ranked blueberries number one in antioxidant activity when compared to 40 other fresh fruits and vegetables, so there are many reasons for adding blueberries to your diet.

They are associated with numerous health benefits, including natural protection against:

• Urinary-tract infections

• Cancer

• Age-related brain conditions and disorders

• Brain damage from strokes

And, according to the latest research presented in the article above, blueberries may also offer protection against metabolic syndrome (which can lead to diabetes), the accumulation of abdominal fat, and reduce your risk of cardiovascular disease.

These findings strengthen previous discoveries of the berry’s powerful impact on cardiovascular health.

Because in addition to anthocyanin – which gives the berry its deep blue color -- blueberries also contain an antioxidant compound called pterostilbene, which has been found to reduce cholesterol as well as prescription drugs. (It shares similar qualities to another cholesterol-reducing antioxidant, resveratrol, which is found in both grapes and red wine.)

As an interesting side note, another unusual way to benefit from blueberries is to add them to your ground beef before cooking (ideally at low temperatures) as they help prevent cancer-causing heterocyclic amines (HCA) from forming in the meat.

How Blueberries Protect Against Metabolic Syndrome

Metabolic syndrome -- also sometimes referred to as pre-diabetes -- is a conglomerate of health problems that include high amounts of abdominal fat, high blood pressure, elevated blood sugar, and high triglycerides. When combined, these conditions increase your risk of cardiovascular disease, heart attacks, strokes and diabetes.

In this latest study, rats that consumed blueberry-enriched powder as two percent of their diet had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity after 90 days, compared to the control group.

Additionally, they found that blueberry intake affected genes related to fat-burning and storage. And when they looked at muscle tissue, they saw alterations in genes related to glucose uptake.

This is interesting as another recent study concluded that metabolic syndrome is likely not caused primarily by abdominal fat, as previously thought, but rather by insulin resistance in your skeletal muscle, which leads to changes in energy storage – which in turn leads to metabolic syndrome.

Insulin resistance is clearly a key factor in metabolic syndrome, and as I’ve stated on countless occasions, the prescription for insulin resistance is diet and exercise. 

It’s good to know that eating something as delicious as blueberries can actually help improve your insulin sensitivity.

The Two Best Prescriptions Against Belly Fat and Diabetes

Exercise is your number one ally here, both for shedding unwanted body fat and normalizing your insulin levels.

It can also help you sleep better, which turns out to be another important factor if you want to avoid excess pounds around your midsection. In my recent article 4 Ways to Shed Belly Fat, I explain the little-known connection between your sleeping habits and your body’s ability to shed abdominal fat.

Keep in mind that when you’re exercising to achieve weight loss, you’ll want to focus on weight bearing exercises, as muscle burns calories quite efficiently. In my experience, non-weight bearing exercises, like swimming and bicycling, are not as efficient or effective for weight loss. You’ll typically need to exercise four times as long in these activities to receive the same benefit of running or using an elliptical machine, or performing other aerobic activities.

And, to really maximize your weight loss efforts, make sure you include high-intensity interval exercises and strength training in your program.

When it comes to diet, you’ll clearly want to stay away from any foods that raise your insulin levels, namely grains and sugars, and of course, processed foods.

But in addition to that, perhaps the most effective way of making sure you’re eating the optimal diet for you is to determine your specific nutritional type. Because what’s healthy for others may not necessarily be healthy for you, and vice-versa.

When battling either belly fat or diabetes – or both -- remember that controlling your insulin levels is as important to optimizing your weight as it is to protecting you against diseases like diabetes.

Because as your insulin levels increase, your body starts to store carbohydrates as fat while at the same time not releasing stored fat. This makes it impossible for you to use your own stored body fat for energy. So excess refined and processed carbohydrates in your diet (such as breads and pasta) not only make you gain weight, they make sure you keep that weight on.

By cutting grains and sugars from your diet, combined with a regular exercise program, you can significantly improve your chances of successful weight loss, and effectively protect yourself against diabetes and a whole host of other diseases.

Posted:  TrueHealthIsTrueWealth

Chocolate May Boost Brain Power and Fight Fatigue

The next time your energy slumps, but you need to be sharp, a cup of hot chocolate might be just the boost you need.

That’s because flavanols, which are chemicals plentiful in dark chocolate, fight fatigue and hone mental sharpness, according to scientists at the Brain, Performance and Nutrition Center at Northumbria University in Newcastle, UK.

Researchers gave 30 people a series of math tests before and after having either a flavanol-loaded chocolate drink or a placebo beverage. On a test that required repeatedly subtracting numbers, volunteers who got the flavanol-rich drink performed better than those drinking the dummy drink. In addition, the flavanols seemed to offset the fatigue from the intense mental concentration.

“We asked them about their mental fatigue, and that increased, but the cocoa offset that increase,” said researcher Crystal Haskell.

The brain-boosting effect is tied to flavanols’ ability to dilate blood vessels, allowing more blood to reach important areas of the brain.

The study also found that a 500 mg dose of flavanols worked best. That’s the equivalent of five bars of chocolate, so researchers are trying to discover whether lower levels work as well.

“The amounts we were giving them were more than you would get from eating small amounts in diet,” said co-researcher David Kennedy, “But there is quite a bit of evidence showing that general consumption over time is protective against neurodegenerative disease and decline in cognitive function.”

Flavanols are also found in red wine, olive oil, broccoli, blueberries, tea, and onions. They’ve been linked to lowering the risk of cardiovascular disease, diabetes, and brain function.

Editor's Note:

Help stop brain shrinkage by exercising your brain; stretch your brain with new challenges, word and number games & puzzles, and by using your memory store: like writing a book, organizing old photos with information or lecturing and teaching about history and past events within your lifetime stored in your memory bank.