1. Eat and grow younger!


    Eat and grow

    younger!

    A professional chef and registered dietitian, Cheryl

    Forberg is a James Beard award-winning recipe developer. 

    Six years of research went into Cheryl Forberg’s latest book, Positively

    Ageless. A true labor of love, it offers a 28-day

    plan for ageless health and beauty. Her book contains fascinating

    facts and delicious recipes. Reading them, you won’t be surprised

    to learn that Cheryl once worked for the famed chef Wolfgang

    Puck in one of his top restaurants.   

    As the nutritionist for NBC’s The Biggest Loser

    program, Cheryl’s role is to help overweight contestants transform

    their bodies, health, and ultimately their lives.

    Cheryl is a unique combination of trained health professional

    and professional chef. Equally passionate about health and food,

    Cheryl shares her knowledge in this exclusive DolceDolce

    interview.

    DD: What inspired you to write this book?

    CF: My first book was an anti-aging

    cookbook – Stop the Clock! Cooking. I

    wanted to do another cookbook, but I also wanted to share emerging

    research with my readers that supports and explains the notion that

    our food choices can literally slow down or speed up the rate at

    which we age.  I wanted to lay the foundation for my research-based

    recommendations in a reader-friendly format that shows how easy

    it is to get started.  Positively Ageless

    does just that with menus, shopping lists and simple delicious recipes.

    DD: Can we really reset the clock with our diets?

    CF: Absolutely.  Genetics is only

    a part of what determines the rate at which we age.  The choices

    that we make every day of what we eat, whether or not we choose

    to exercise, spend time in the sun; these things play a bigger role. 

    In terms of our food choices, the quality of the calories is just

    as important as the quantity.  In fact if we only focused on

    the quality of what we’re eating, then the quantity would take care

    of itself. We wouldn’t have to worry about counting calories). 

    A balanced diet of quality calories is satisfying and filling. 

    It can be delicious too, if you know what to choose and how to prepare

    it.

    DD: Is it ever too early to start eating a "positively

    ageless diet"?

    CF: It’s never too early or too late. 

    The Positively Ageless pantry is the ideal

    way for the whole family to eat. Because there is such a large variety

    of foods to choose from: fruits and vegetables, beans and legumes,

    nuts and seeds, fat free and low fat dairy, lean proteins, whole grains,

    healthy fats, even chocolate and red wine, there is something here

    for everyone.

    DD: How can we avoid gaining weight as we age?

    Some of us start to gain as early as our twenties and thirties as

    we begin office jobs. Others gain at the start of menopause. Help! 

    CF: As we progress through adulthood,

    our muscles begin to dwindle in size and strength. These muscles

    burn a lot of calories each day. As they shrink with age, we naturally

    begin to burn fewer calories. This means that if we continue to

    eat the same way, we will gain weight. Smaller weaker muscles also

    mean that our bones are more likely to be weak. Exercise that helps

    your muscles helps your bones, too

    Experts have seen that declining muscle isn’t just an unpreventable

    fact of aging. In large part it’s due to lack of use. Even people

    in their nineties can show impressive strength gains with exercise.

    In order to maintain or build our muscles we have to include

    resistance training as a part of our exercise program. Consider

    at least one session with a qualified fitness professional when

    you begin to work out. A personal trainer can help you design a

    program, teach you how to do exercises, and observe your form to

    ensure it’s correct.   

    In terms of your food choices, if you’re exercising and trying

    to maintain or build muscle, be sure to include plenty of lean protein.

    Therecommeded daily alowance for adults may not be enough to encourage

    sufficient muscle maintenance, as you get older. Researchers haven’t

    pinned down exactly how much you should strive to get. If you aim

    for getting 30 percent of your calories from protein, however, you

    should get enough to support muscle maintenance and growth. Lean

    protein is also required for building and preserving muscle. Lack

    of protein can contribute to fatigue. In addition, your body needs

    a steady supply of protein to keep your muscles strong.  There

    are lots of suggestions in Positively Ageless

    for implementing a personalized exercise plan as well as ways to

    include more lean protein in your diet.

    DD: Are spices, herbs and garlic an important

    part of an anti-aging diet and why?

    CF: Absolutely. In addition to the

    fact that they add layers of flavor to recipes, minimizing the need

    for calorie-rich fats), they also happen to be very high in antioxidants. 

    Positively Ageless has charts

    that identify the most powerful anti-aging herbs and spices along

    with recipes that use them.

    DD: If a non-cook wanted three quick steps towards

    better health, what would you suggest?

    CF: First, lose the white stuff: white

    flour, white rice, white pasta, and white sugar. They’re all loaded

    with calories but virtually no nutrition. Second, be sure to eat

    plenty of fruits and vegetables throughout the day, every day. A

    colorful variety will ensure you’re providing your body with all

    of the different vitamins and antioxidants needed to kick up your

    immune system and slow the aging process. And finally, focus on

    getting Omega 3s, the ultimate anti-aging fat into your diet. 

    Every cell in our body uses Omega 3s. Try to include it in your

    diet every day with Omega 3 rich fish such as salmon, or plant sources

    such as walnuts and flax seed.

    DD: Are fats good for you?  

    CF: Yes, though we should try to keep our fat

    intake below 25 percent of our daily calories. Unsaturated fats

    such as monounsaturated and polyunsaturated, can actually lower

    your LDL cholesterol and raise your good HDL cholesterol. 

    Monounsaturated fats include olive and canola oils. Fish contains

    a polyunsaturated fat known as Omega 3 fatty acid, which can help

    prevent atherosclerosis and lower triglyceride levels. Healthy

    Omega 3 fats seem to help inhibit breast and colon cancer development

    too.  I like to call Omega 3s the anti-aging fats. Their benefits

    include: helping to slow the aging process, heart-protective benefits,

    such as encouraging healthy cholesterol levels, reducing blood clotting,

    and preventing irregular heart beat, possibly reducing the need

    for steroids in conditions such as rheumatoid arthritis or inflammatory

    bowel disease, possibly delaying or even preventing the onset of

    Alzheimer’s Disease , and promoting softer skin, thus possibly minimizing

    the appearance of wrinkles.

    DD: What foods can any one eat to have more

    beautiful skin?

    CF: Cold-water fish: wild salmon, mackerel,

    albacore and bluefish tuna, herring, anchovies, and sardines are

    great sources of Omega 3 fatty acids and healthy protein. Some

    fish also contain a powerful antioxidant called DMAE, which protects

    you from free radical damage and preserves your skin tone. Brightly

    pigmented fresh fruits and veggies provide antioxidants

    and other nutrients to promote healthy skin from the inside out.

    Drink lots of water. Staying well hydrated keeps your skin’s

    cells plump and firm. When you don’t take in enough water, the deficiency

    encourages dry, wrinkled skin.

    Think of a bunch of grapes; firm and smooth and fresh. Leave them

    in a hot, dry environment so they lose their fluid, and what do you

    get? Raisins which are soft and deeply wrinkled. This image probably

    oversimplifies what happens to your skin’s cells when you don’t drink

    enough water, but the point is that your body is filled with fluid.

    You need to be replacing it constantly. It washes toxins out of your

    body, helps bring nutrients to your cells, and keeps all your processes

    working properly – on the inside and the outside of your body.

    For more about Cheryl www.cherylforberg.com
     
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