Published by: AARP

We’re not going to lie. Eating healthily after 50 requires effort on two fronts: boosting your intake of good-for-you foods, such as berries, leafy greens, whole grains, and lean proteins, while cutting out the foods that clog your arteries and oh-so-easily expand your waistline. ​

1. Fried foods that triple the calories

Get the side salad instead of restaurant fries. When you look at labels, consider that “a 200-calorie serving of food should have no more than 2 grams of saturated fat,” says Nancy Farrell Allen, a spokesperson for the Academy of Nutrition and Dietetics. 

2. Sugary drinks, including most bottled teas

A 2022 study led by the University of South Carolina of more than 90,000 women found that those who drank at least one sugary beverage a day had a 78 percent higher risk of developing liver cancer than those who consumed less than three servings per month. 

Infuse water with fresh fruit in flavors such as orange, blueberry lemon, and kiwi watermelon, suggests Jordan Hill, a lead dietitian with Top Nutrition Coaching (topnutritioncoaching.com). “It will add both flavor and some micronutrients from the fruit.”

3. Packaged foods with sneaky sugars

“Sugars increase one’s risk of cardiovascular disease and diabetes, the incidence and prevalence of which increase as we age,” says Thomas Loepfe, a geriatrician at the Mayo Clinic. At a time in life when every calorie should be nutrient-dense, “added sugar really contributes to calories we don’t need.” ​

Check labels for added sugars — but don’t fret over natural sugars in fruits or milk.

4. Foods loaded with stealth salt

Get back into the kitchen and cook, keeping the recipes simple, using whole ingredients and using seasonings that have no added sodium. m for 1,500 to 2,300 milligrams of sodium per day.

5. Ultra-processed snacks

Unless you’re picking an apple from a tree or getting your milk straight out of a cow, most of the food you eat is processed. It’s the ultra-processed foods that make the list to strike from your diet.

Make a charcuterie board with sliced lean turkey or chicken, whole wheat crackers, reduced-fat cheese, pumpkin seeds, almonds, dried apricots and cherries.

6. Alcohol

The days of triple-margarita Mexican dinners should be behind you. Why? Alcohol metabolism changes when we age, and we become more susceptible to its negative aspects.

Government guidelines recommend no more than two drinks a day for males and no more than one drink a day for females.

The post 6 Foods to Skip After 50 appeared first on C-Medisolutions.

Published by: almanac.com

Many New Year’s traditions that we take for granted date from ancient times. This year, ring out the old and ring in the new with a New Year tradition—or two! From singing “Auld Lang Syne” to eating black-eyed peas for good luck, discover different ways to celebrate the start of 2024!

Make Some Noise

Making a lot of noise and light—from fireworks to gunshots to church bells—seems to be a favorite New Year’s pastime across the globe.

• In Thailand, it was once tradition to fire guns to frighten off demons.
• In China, firecrackers routed the forces of darkness.
• In Denmark, they throw plates and glasses against each other’s front doors to banish bad spirits.
• In Ecuador, it is tradition to burn the effigies of famous people to destroy bad “juju” from the past year and start fresh.
• In the early American colonies, the sound of pistol shots rang through the air.
• In the United States today, many watch the ball drop in New York’s Times Square.
• In other countries, many folks wait for the church bells or the chimes of clock towers to ring out.

Eat Lucky Food

Many New Year’s traditions involve food. Here are a few:

• In Spain, people attempt to eat 12 grapes during these 12 strokes of midnight! Tradition says that if they succeed before the chimes stop, they will have good luck for all 12 months of the coming year.
• In the southern US, black-eyed peas and pork foretell good fortune.
• In Scotland—where Hogmanay is celebrated—Scots also hold bonfire ceremonies where people parade while swinging giant fireballs on poles!
• Eating any ring-shaped treat (such as a doughnut) symbolizes “coming full circle” and leads to good fortune. In Dutch homes, fritters called olie bollen are served.
• The Irish enjoy pastries called bannocks.
• In India and Pakistan, rice promises prosperity.
• Apples dipped in honey are a Rosh Hashanah (Jewish New Year) tradition.
• In Swiss homes, dollops of whipped cream, symbolizing the richness of the year to come, are dropped on the floors—and allowed to remain there!

Have a Drink

Although the pop of a champagne cork signals the arrival of the New Year around the world, some countries have their beverage-based traditions.

• Wassail, a punch-like drink named after the Gaelic term for “good health,” is served in some parts of England.
• Spiced “hot pint” is the Scottish version of Wassail. Traditionally, the Scots drank to each other’s prosperity and also offered this warm drink to neighbors along with a small gift.
• In Spain, Cava (a sparkling white wine) is often served to guests for making toasts.

Give a Gift

New Year’s Day was once the time to swap presents.

• Gifts of gilded nuts or coins marked the start of the new year in Rome.
• Eggs, the symbol of fertility, were exchanged by the Persians.
• Early Egyptians traded earthenware flasks.
• In Scotland, coal, shortbread, and silverware were traditionally exchanged for good luck.

The post New Year’s Traditions from Around the World appeared first on C-Medisolutions.

Published by: AARP

Cutting is critical when you’re trying to lose weight. You cut calories. You cut fat. Basically, anything that’s crammed with carbs, sweetened with sugar, or dipped in a deep fryer is suddenly off-limits.

But dieting doesn’t have to require deprivation. Many delicious (and healthy) foods can still be part of your dining repertoire. Some members of the product family are so light in calories and fat that you can eat them with (relative) abandon.

Vegetable love

The one category of foods that you can eat loads of without suffering the consequences of weight gain are nonstarchy vegetables, says Alexis Supan, an outpatient dietitian with the Cleveland Clinic Center for Integrative & Lifestyle Medicine. “Mostly any vegetable besides potato, corn, and peas, you can eat endlessly,” she says.

A cup of chopped broccoli or a grilled portobello mushroom contains just 30 calories and less than 1 gram of fat. You can chow down on two entire cups of lettuce and consume less than 16 calories. Because of its high water content, a whole tomato has a mere 22 calories. Cauliflower, kale, carrots, and sprouts are similarly nutrient-dense and light in calories.

These produce mainstays bring a few other things to the table. “What makes them so incredible and so beneficial for weight maintenance and weight loss is they are high in macronutrients [such as carbohydrates] and micronutrients [vitamins and minerals]. And they’re rich in fiber,” says Beata Rydyger, a registered nutritionist based in Los Angeles. Fiber keeps your blood sugar levels stable, which helps you avoid sudden attacks of the munchies that might otherwise make you crave junk foods.

If vegetables aren’t your favorite foods, you might be thinking how unappealing this way of eating sounds. But there are ways to spice up your veggies to make them more palatable.

Roast them in olive oil spray, then add a blend of garlic and other herbs and spices, Supan suggests. If you love to dip, which tends to be high in fat, use salsa instead to add even more vegetables into the mix. Or blend a ranch flavor packet into plain Greek yogurt. “Now you have a really high-protein, very healthy dip that you can use along with your vegetables,” she says.

What about fruit?

Fruits are a different story. With most of them, you don’t want to go overboard. “Grapes are a perfect example. A lot of people love to snack on grapes and could eat the whole bag in the afternoon without really thinking about it. But grapes are a high-sugar food,” Supan cautions. “Keeping most fruits to a cup-and-a-half for the day is a good goal to have.”

The exceptions are berries (strawberries, blueberries, blackberries), kiwi, and grapefruit. These fruits are high in fiber and low on the glycemic index — which means they won’t boost your blood sugar too much. Just be careful before eating grapefruit to make sure it doesn’t interact with any medications (such as statins) you take. And don’t load it up with sugar to make it taste sweeter.

Filling up the healthy way

If you’re looking for all-you-can-eat foods, it may be worth revisiting your entire diet to make sure it’s satisfying. “When people eat the right meals throughout the day, that tends to fill them up much more, and they don’t have that constant hunger,” Supan says.

Many other foods pack a powerful nutritional punch for their calorie count. Examples are healthy proteins such as fish, chicken, tofu, or beans, which should be part of each meal. You also want to add healthy fats from nuts and olive oil, vegetables, and whole grains such as quinoa or brown rice to your meals. “These foods will create satiety, and you can go longer without feeling that urge to snack, so you won’t overindulge,” Rydyger says.

Snacking on other high-protein, high-fiber foods will help to hold you over until dinnertime. A can of tuna, an apple with a tablespoon of peanut or almond butter, a handful of nuts, a cup of plain air-popped popcorn, a half-cup of cottage cheese, or a hard-boiled egg all make excellent options. Though they do contain calories, they’re high in protein, so you won’t be tempted to overeat at your next meal.

Drinking a glass of water or having a cup of bone broth (which contains protein in the form of collagen) might also help fill you up before a meal.

Revamping your diet

When you’re used to eating a certain way, making large-scale changes to your diet can feel overwhelming. “That’s why I recommend for clients start very slow. Make a few swaps each week, and see if that works. Maybe add one vegetable into a meal once a day,” Rydyger suggests. “Starting very small and building your way toward a lifestyle change is important.”

When it comes to dieting, the aim is not “How low can you go?” Your body needs calories for energy. Try to focus less on the numbers and more on the overall quality of your diet. The most important thing is to eat whole foods — ones that aren’t processed in a factory.

Eating nothing but low-calorie foods could rob your body of the nutrients it needs, such as the calcium that keeps your bones strong. Plus it could leave you starving and have the opposite of the intended effect. 

“Those low-calorie diets lead to blood sugar instability and harsh crashes,” Rydyger says. “You’re bound to crash at some point and overcompensate with even more food than you had originally planned to eat.”

When making changes to your diet, you don’t need to go it alone. It’s preferable to get some help from your primary care doctor or a dietitian. Your doctor can check your vitamin and cholesterol levels to make sure you safely embark on your new way of eating. A dietitian can assess your needs and create a meal plan that’s not only tailored to your goals but also sustainable over the long term.

Can Foods Have ‘Negative’ Calories?

Some fruits and veggies, notably celery, grapefruit, and cucumber, have been touted as “negative-calorie foods.” The premise is that these foods are so low in calories that the very act of chewing and digesting them burns more calories than the foods contain.

It might seem a logical assumption. After all, celery is mostly water, and a whole stalk contains less than 6 calories. For a while, drinking celery juice on an empty stomach was all the rage with dieters. But what limited research exists on the subject has pretty much debunked the negative-calorie claim. Researchers tested out the negative-calorie hypothesis by feeding celery to humans, as well as to bearded dragon lizards, and in most cases, it was a bust.

Bottom line: Celery certainly won’t make you gain weight, but it won’t take the weight off, either.

The post Foods You Can Eat Without Gaining Weight appeared first on C-Medisolutions.