Alcohol causes Vitamin Deficiency

B vitamins are depleted by alcohol use and they are essential for many body functions and processes and low levels or deficiency of B vitamins can affect physical, emotional and mental health.

Vitamin B1, B2, B3 deficiency can trigger irritability, anxiety, depression and fatigue.

Vitamins B6 and B12 are vital for red blood cells or erythrocyte, production and nerve health.

Craving for chocolate and Serotonin levels

It is a fact that eating chocolate makes you feel good as it helps increase levels of serotonin in your brain.  Serotonin is the neurotransmitter that is responsible for feelings of well-being and enhanced mood.

Nutrient rich Yogurt is easier to digest than milk

Yogurt is a fermented dairy product and the culturing process makes yogurt more digestible than milk. Yogurt has less lactose than milk.

The culturing process breaks down the milk sugar lactose into glucose and galactose, two sugars that are easily absorbed by lactose-intolerant individuals. Plus bacterial enzymes in the live culture partially digest the milk protein casein, making it easier to absorb and less allergenic.

Yogurt is healthy as it is rich in Calcium

A cup of Yogurt provides about 30% of the daily value for Calcium and 23% of the daily value of phosphorus both play a vital role in a process known as bone mineralization, to form calcium phosphate a major part of hydroxyapatite that gives structure and strength to bones.

Healthy Mediterranean diet includes olive oil instead of butter

Switch butter or margarine with olive oil; Use it in cooking and flavoring.

Yogurt is healthy as it is rich in Protein

1 cup of yogurt (250 grams) provides about 13 grams of protein

1 cup of Milk (250 grams) provides about 8.4 grams of protein

100 grams of cheese provides about 24.5 grams of protein

Yogurt is healthy as it can help manage Cholesterol levels

Daily consumption of 3 ounces or 100 grams yogurt (containing health promoting bacteria) significantly improves the cholesterol profile, by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol especially in women.

Nuts are essential when on an anti-aging diet

Nuts are rich in fat but the fats in nuts is mostly unsaturated that is good for both heart health and brain health.

Cashews, almonds, walnuts or peanuts, contain high level of protein and are rich in fiber, Vitamin E and Selenium, which are anti-aging nutrients.

Coffee is healthy only if had in moderation

Coffee by itself is rich in antioxidants, including polyphenols and the natural compounds that give coffee its aroma.

Coffee cannot be recommended for disease prevention as the way you prepare coffee decides whether it is healthy or worse for you;

Flat Breads from whole grains are a great vegetarian protein food source

Multigrain flat breads may about 30 grams of protein each, making them a great source of protein for vegetarians to choose as part of their diet.

Alcohol and Dehydration

Alcohol has a dehydrating effect and you tend to lose body fluids and electrolytes.

Ensure replacement of fluids by drinking electrolyte containing drinks or enough water to avoid symptoms of dehydration like headache, lightheadedness and upset stomach.

Understand the difference between a portion and a serving

Quick guide: helps understand difference between portions and servings as well as guides on how much you should be eating as per your age… definitely worth your time

Fruits and vegetables are essential when on an anti-aging diet

Fruits and vegetables are rich in vitamins, minerals and antioxidant that helps the body's to fight infections and disease.

Nutrient rich fruits and vegetables include berries, apples, papaya, cantaloupe, pears, red plums, tomatoes, spinach, kale, mustard greens, broccoli, bell peppers, and carrots.

Detoxifying Fruits

Apple, cranberries, grapefruits, lemons, limes, cherries and figs all are powerhouse fruits packed with healing compounds that boost enzymatic activity, and help wash away harmful bacteria and clean out carcinogenic toxins.

Whole grains are essential when on an anti-aging diet

Whole grains are considered superfoods for their rich content of vitamins, minerals and fiber. They also help regulate blood sugar, or glucose, levels thus eating whole grains regularly may help improve heart health, blood sugar levels and weight in seniors.

Whole grains include whole wheat, barley, bulgur, spelt, wild rice, brown rice, quinoa, oats and popcorn.

Lemons and Limes help detoxify

Start your day with the juice of one lemon or lime in a glass of warm water.
Fresh lemons and limes have cleansing properties and their juice will help reduce toxic accumulations in your liver and abdomen.

Baked Beans are a great vegetarian protein food source

Baked beans are loaded in protein and cooked with tomatoes that are rich in healthy lycopene. 200 grams serving of cooked baked Beans = about 12 grams of protein

Oatmeal helps control blood sugar

Oatmeal is a healthy carbohydrate as it's high in soluble fiber; Oatmeal is digested slowly and doesn’t spike blood sugar levels instead provides steady and sustained supply of blood sugar. Oatmeal helps in weight loss goals as it keep you feeling fuller longer.

Craving for chocolate during periods

Some experts believe that chocolate cravings in menstruating women may be largely psychological; Many women may experience lower serotonin levels around their menstrual periods and this is why premenstrual women often have powerful cravings for chocolate.

Serotonin is the neurotransmitter that is responsible for feelings of well-being and enhanced mood.

Legumes, beans and lentils are essential when on an anti-aging diet

Legumes, Beans, Lentils are a nutritional powerhouse that provides protein, fiber and many vitamins and minerals including Folate and Potassium.
Soluble fiber in beans is good for lowering cholesterol levels thus reducing risk of heart disease.

Healthy Mediterranean diet includes fruits, veggies and whole grains

Mediterranean diet includes many servings of veggies, fruits and whole grains.

Instead of processed foods as snacks baby carrots, apples and bananas are quick and handy satisfying snacks.

Salads whether fruity or veggie is a wonderful way to eat a variety of healthy fruits and vegetables.

Opt for Blueberries are rich in antioxidants

Blueberries provide 287 millimoles per 100 gram serving of antioxidant activity; Blueberries are a rich source of phytonutrients (plant compounds) that have antioxidant properties and help improve short-term memory and promote healthy aging.

Low calorie Blueberries are rich in vitamin C and dietary fiber. 1 cup of blueberries = about 84 calories, 3.7 grams of fiber and 14 mg of vitamin C.

Salmon and Lean Meats helps control blood sugar

Meat is food source of mineral Chromium that enables insulin to function properly and helps the body to metabolize carbohydrates. Fatty fish like Salmon or Tuna is a smart option as it contains heart healthy omega-3 fatty acids.

Healthy Mediterranean diet includes nutty snacks

A handful of almonds, cashews, pistachios and walnuts make for a healthy and energetic snack;

Healthy Mediterranean diet includes fresh herbs

Use fresh herbs to spice your food Season your meals with herbs and spices as they are rich in nutrients and antioxidants;

Berries packed with antioxidants

Berries are rich in Proanthocyanidins that are the antioxidants that help prevent heart disease or cancer.

Ellagic acid in Strawberries, Raspberries and Blackberries is a plant compound that fights carcinogens.

Seniors benefit from eating Blueberries as it contains antioxidants that helps retain cognitive function longer.