Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

7 Anti Ageing Foods February 8, 2014

Filed under: Health,Nutrition — jax allen @ 6:14 pm
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7 Anti-Aging Foods (everyone over 40 should eat)
By Certified Nutritionist Joel Marion

If you’re over 40 and want to defy each passing year while promoting more youthful hair, nails and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around.

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1. Olive Oil – Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases.
Choose organic extra virgin olive oil for the most anti-aging bang for your buck.

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2. Red Wine – That’s right, a glass of wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss.

3. Beans – The unique proteins in beans thicken and strengthen your hair cells, so you can enjoy a full head of hair as you lengthen your years. 🙂

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4. Brazil Nuts – Brazil nuts are rich in selenium, a mineral which aids in the production of the anti-oxidant glutathione to help slow down the skin aging process. Just 2 nuts a day will provide you with enough selenium to reap its anti-aging benefits.

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5. Tomatoes – Tomatoes are rich in lycopene, which has been shown to support heart health and healthy cholesterol levels as you age. Lycopene also acts as a natural sun block to keep skin youthful and protected from harmful UV rays.

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6. Raspberries & Blueberries – These two berries contain important anti-oxidants to help offset inflammation and oxidative stress that contribute to skin aging and wrinkles. Just one serving of either or these berries contains more anti-oxidants than 10 servings of most other fruits and vegetables!

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7. Organic Eggs – Despite the bad rap eggs get because of their cholesterol content, which is based on completely erroneous science, eggs are rich in biotin and iron which help to promote healthy, youthful skin and hair.

Now, apart from stocking up on anti-oxidants and other anti-aging vitamins and minerals via the above foods, there is one other extremely important nutrient that you won’t find in the above foods that very well may hold the key to ULTIMATE health and longevity…

WATER!

Eat Clean Train Hard Feel Great

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Vitamin D – Why? February 7, 2014

Filed under: Health,Nutrition — jax allen @ 5:56 pm
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Vitamin D – Why?

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Even though I was lucky enough to have a week in Barbados this Winter, I love the mouth spray method of supplementing this important nutrient. They taste great, are good value and very easy to use.
NOTE: may help (can’t hurt) with weight loss!

Effective for:
Treating conditions that cause weak and painful bones (osteomalacia).
Low levels of phosphate in the blood (familial hypophosphatemia).
Low levels of phosphate in the blood due to a disease called Fanconi syndrome.
Psoriasis (with a specialized prescription-only form of vitamin D).
Low blood calcium levels because of a low parathyroid thyroid hormone levels.
Helping prevent low calcium and bone loss (renal osteodystrophy) in people with kidney failure.
Rickets.
Vitamin D deficiency.

Likely Effective for:
Treating osteoporosis (weak bones). Taking a specific form of vitamin D called cholecalciferol (vitamin D3) along with calcium seems to help prevent bone loss and bone breaks.
Preventing falls in older people. Researchers noticed that people who don’t have enough vitamin D tend to fall more often than other people. They found that taking a vitamin D supplement reduces the risk of falling by up to 22%. Higher doses of vitamin D are more effective than lower doses. One study found that taking 800 IU of vitamin D reduced the risk of falling, but lower doses didn’t.

Also, vitamin D, in combination with calcium, but not calcium alone, may prevent falls by decreasing body sway and blood pressure. This combination prevents more falls in women than men.
Reducing bone loss in people taking drugs called corticosteroids.

Possibly Effective for:
Reducing the risk of multiple sclerosis (MS). Studies show taking vitamin D seems to reduce women’s risk of getting MS by up to 40%. Taking at least 400 IU per day, the amount typically found in a multivitamin supplement, seems to work the best.
Preventing cancer. Some research shows that people who take a high-dose vitamin D supplement plus calcium might have a lower chance of developing cancer of any type.
Weight loss. Women taking calcium plus vitamin D are more likely to lose weight and maintain their weight. But this benefit is mainly in women who didn’t get enough calcium before they started taking supplements.
Respiratory infections. Clinical research in school aged children shows that taking a vitamin D supplement during winter might reduce the chance of getting seasonal flu. Other research suggests that taking a vitamin D supplement might reduce the chance of an asthma attack triggered by a cold or other respiratory infection. Some additional research suggests that children with low levels of vitamin D have a higher chance of getting a respiratory infection such as the common cold or flu.
Reducing the risk of rheumatoid arthritis in older women.
Reducing bone loss in women with a condition called hyperparathyroidism.
Preventing tooth loss in the elderly.

How Much?
The following doses have been studied in scientific research:

BY MOUTH:
For preventing osteoporosis and fractures: 400-1000 IU per day has been used for older adults. Some experts recommended higher doses of 1000-2000 IU daily.
For preventing falls: 800-1000 IU/day has been used in combination with calcium 1000-1200 mg/day.
For preventing multiple sclerosis (MS): long-term consumption of at least 400 IU per day, mainly in the form of a multivitamin supplement, has been used.
For preventing all cancer types: calcium 1400-1500 mg/day plus vitamin D3 (cholecalciferol) 1100 IU/day in postmenopausal women has been used.
For muscle pain caused by medications called “statins”: vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol) 50,000 units once a week or 400 IU daily.
For preventing the flu: vitamin D (cholecalciferol) 1200 IU daily.
Most vitamin supplements contain only 400 IU (10 mcg) vitamin D.

The Institute of Medicine publishes recommended daily allowance (RDA), which is an estimate of the amount of vitamin D that meets the needs of most people in the population. The current RDA was set in 2010. The RDA varies based on age as follows: 1-70 years of age, 600 IU daily; 71 years and older, 800 IU daily; pregnant and lactating women, 600 IU daily. For infants ages 0-12 months, an adequate intake (AI) level of 400 IU is recommended.

Some organizations are recommending higher amounts. In 2008, the American Academy of Pediatrics increased the recommended minimum daily intake of vitamin D to 400 IU daily for all infants and children, including adolescents. Parents should not use vitamin D liquids dosed as 400 IU/drop. Giving one dropperful or mL by mistake can deliver 10,000 IU/day. The US Food and Drug Administration (FDA) will force companies to provide no more than 400 IU per dropperful in the future.

The National Osteoporosis Foundation recommends vitamin D 400 IU to 800 IU daily for adults under age 50, and 800 IU to 1000 IU daily for older adults.

The North American Menopause Society recommends 700 IU to 800 IU daily for women at risk of deficiency due to low sun (e.g., homebound, northern latitude) exposure.

Guidelines from the Osteoporosis Society of Canada recommend vitamin D 400 IU per day for people up to age 50, and 800 IU per day for people over 50. Osteoporosis Canada now recommends 400-1000 IU daily for adults under the age of 50 years and 800-2000 IU daily for adults over the age of 50 years.

The Canadian Cancer Society recommends 1000 IU/day during the fall and winter for adults in Canada. For those with a higher risk of having low vitamin D levels, this dose should be taken year round. This includes people who have dark skin, usually wear clothing that covers most of their skin, and people who are older or who don’t go outside often.

Many experts now recommend using vitamin D supplements containing cholecalciferol in order to meet these intake levels. This seems to be more potent than another form of vitamin D called ergocalciferol.

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Milk Thistle Shown To Fight Cancer August 15, 2013

Filed under: Health,Nutrition — jax allen @ 1:01 pm
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Wonderful Milk Thistle

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For more than 2,000 years, a spiky purple plant known as the “liver herb,” has been used in traditional medicine for healing a wide range of conditions from mushroom poisoning to indigestion. Modern researchers have now added the prevention of photo-aging and skin cancer to the long list of milk thistle’s benefits.

Studies from the University of Colorado Cancer Center show that silibinin, a milk thistle extract, protects against skin cancer and photo-aging induced by exposure to UV radiation. It does this by killing skin cells that have mutated due to UVA radiation exposure and by protecting skin cells against damage by UVB radiation.

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The researchers explained that when a cell is damaged by UV radiation, it must be repaired or killed so that it cannot go on to cause cancer. Their research shows that the milk thistle extract does both.

One study, published in the journal Photochemistry and Photobiology subjected keratinocytes – human skin cells – to UVA radiation, which makes up about 95 percent of the sun’s radiation that reaches Earth. When the skin cells were pre-treated with silibinin the rate at which the damaged cells died off increased dramatically according to the researchers.

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The researchers also noted that silibinin was completely non-toxic to healthy keratinocytes that had not been damaged by the UVA radiation. The silibinin killed only the cells that were mutated and might cause skin cancer or photo-aging. This is another example of nature’s miraculous way of distinguishing between cells that are safe and those that threaten health.

The study showed that silibinin triggered a higher release of reactive oxygen species (ROS) within the damaged cells which led to higher rates of cell death.

Another study by the same authors shows that silibinin reacts differently when it comes to UVB radiation, which makes up about 5 percent of the sun’s radiation that reaches Earth. Instead of killing cells exposed to UVB radiation, milk thistle protects them from DNA damage that can lead to cancer. According to the study published in Molecular Carcinogenesis, it does this by increasing the cells’ expression of the protein interleukin-12, which works to quickly repair damaged cells.

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Silibinin is just one of many therapeutic compounds in milk thistle and previous studies show that it may benefit other cancers including, prostate, colon, tongue and breast cancers.

In traditional medicine, milk thistle has been used for toxic and obstructed liver, jaundice, vomiting, pneumonia, flatulence, constipation and hemorrhoids.

Milk thistle is named for the milky sap that oozes from its leaves. It is available at health stores and online in the form of organic seeds, supplements or liquid extract.

 

Get Younger With Food #7 June 5, 2013

Filed under: Health,Nutrition — jax allen @ 8:03 am
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7. Grow a thick skin with sweet potatoes

You can now say yes to that side serving of sweet potato wedges, guilt-free.

With their deep orange color, these spuds too make an appearance on the list of best foods in which to find vitamin A. Since they also contain the mineral copper, which facilitates collagen production, Simpson recommends the starchy vegetable to ward off loose, thin skin.

Sweet potatoes are great baked to go with salads, your BBQ meats or roast along side your Sunday joint.

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Foods That Fight Ageing – #4 Fish Oil June 1, 2013

4. Go fish to ward off disease
Phish Food might cheer you up, but new studies praise the sea creatures’ head-to-toe benefits.

“Omega-3s can help prevent cancer and quench the fire of inflammation,” which weakens the immune system, says Forberg.
Fish ranks among the foods highest in the fatty acids, and good options include herring, salmon, halibut, and anchovies.
An added perk: those who eat diets high in omega-3 rich foods experience fewer chronic skin conditions such as psoriasis and rosacea.

Studies show that getting 6g of fish oils in food or quality supplements will aid attempts to loose body fat.

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
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Foods That Fight Ageing – #4 Fish Oil

4. Go fish to ward off disease
Phish Food might cheer you up, but new studies praise the sea creatures’ head-to-toe benefits.

“Omega-3s can help prevent cancer and quench the fire of inflammation,” which weakens the immune system, says Forberg.
Fish ranks among the foods highest in the fatty acids, and good options include herring, salmon, halibut, and anchovies.
An added perk: those who eat diets high in omega-3 rich foods experience fewer chronic skin conditions such as psoriasis and rosacea.

Studies show that getting 6g of fish oils in food or quality supplements will aid attempts to loose body fat.

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers

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Foods That Fight Ageing #3 Oranges May 31, 2013

Filed under: Health,Nutrition — jax allen @ 8:22 pm
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3. Oranges, a wrinkle-free fruit for a wrinkle-free you
Besides being the most touted way to get your vitamin C, this juicy fruit is chock-full of skin-firming collagen. Add one to your breakfast to one-up those who choose injectables. “Cellular renewal takes place within deeper dermal layers, having many experts believe a nutritional approach will provide the best results for healthy skin aging,” .

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