Anti-Aging Nutrition: Eat for Energy & Longevity

Hi everyone, I'm Reena Vokoun, the host of Your Power Move by PassionFit, and I'm excited to be bringing you another solo episode. This one is all about maximizing your youthfulness, your energy, and optimizing your health through nutrition. I think nutrition is an important topic, and I talked about it a little bit in one of the earlier solo episodes, and I wanted to go more in-depth today. Specifically about how we can maintain and boost our youthfulness and our energy, which I think as life goes on and life gets busy, we often lose that energy and that vitality in our lives. And nutrition is actually a really big part of it. According to some research by Dr. Steven Kopecky, who is a preventative cardiologist at the Mayo Clinic, our genetic predispositions can account for 30 to 40% of our risk factors when it comes to disease. However, our lifestyle our diet can actually increase our risk factors by 300 to 400% when it comes to diseases. So I think nutrition can impact our health in an even bigger way than maybe we even realize. And so that's kind of what I want to talk about today is really finding that balance between eating food for enjoyment. You know, when you are out with your family or your friends, you're at a sports event, you're at a party, you're out at a great new restaurant for dinner, I think it is important to be able to enjoy to enjoy yourself and eat freely for the most part, although you do want to watch your portion controls and, you know, still be conscientious of what it is that you are consuming. But I think it is important to enjoy food and have that healthy relationship with food. But at the same time, you know, you also want to look at food as a source of fuel, as a source of energy, and a source of nutrients that can really help you to feel and function at your best. So usually when I talk to clients clients, I talk to them about the 80/20 rule. 80% of the time really focusing in on, you know, getting those healthy nutrients, which we're going to talk about, and being conscientious of what it is you're eating, both the quality and the quantity of the food. And then 20% of the time really allowing yourself to enjoy it. At the time of recording, we are at the end of October, we have the holidays upon us, and so I think it's important to find the balance for yourself so that you are, you know, really making good choices, but still enjoying the upcoming season with family and friends. So as a certified nutrition and behavior change specialist and health coach through the American Council on Exercise, I just wanted to break down some terminology for you that you might often hear about. So there are macronutrients and micronutrients. Macronutrients are those nutrients that really help support your cells and your organs and your, you know, your immune system and all the different functionality that you need in your body, and it comes through sources such as fats, healthy fats, carbohydrates, and proteins. So you might often hear people use the word macros. You know, I'm trying to get as many macros as I can, and oftentimes they're referring to proteins, again, the healthy fats and the carbohydrates. And so those are sort of the foundations, the main source of fuel and the few of the foods that we need to put in our body on a daily basis to function properly. The micronutrients are the vitamins and the minerals. Those are things that we need in smaller quantities that really help with our bodily functions. Um, they usually can come in the form of supplements. Um, but when you're talking about supplements or even certain foods and your nutrition overall, I do think it's important to talk to your doctor when it comes to supplements and even food and take into consideration any dietary restrictions that you might have, any food allergies that you might have, or any other health concerns, because obviously, you Nutrition is not a one-size-fits-all. Everybody does have different needs and again comes from different pre-genetic dispositions, but there are some tried and true principles and you can customize within those, which is what we're going to talk about today. So again, the macronutrients are sort of the, the bigger foundations. The micronutrients are the supplements and the vitamins and minerals that you need in smaller quantities. And, you know, I really do talk to my clients, as I've said in the past, about the Mediterranean style of eating because that is the most comprehensive, and I like the fact that it doesn't eliminate any particular food group. I think there are a lot of different diets and nutrition plans that are out there— the paleo diet, keto, intermittent fasting, you know, drinking different types of things like kombucha, and, you know, putting different things in your body to help with your metabolism and to help with weight management and things of that nature. And while there is no right or wrong answer, I'm not saying any of those other eating or nutrition plans are wrong per se. I think you do need to think about your needs, talking to your doctor again, and figuring out what's going to make the most sense for you. And sort of as a general rule, I do think it's important to not eliminate any major food groups because our bodies need them for a reason. So obviously the foundation are the fruits and the vegetables. Um, you know, fruits, berries are huge. I would say if you're going to consume any fruits, you can really maximize your health and, you know, help with your youthfulness by eating berries, whether it's blackberries, strawberries, blueberries, all of those raspberries, all of those different types of berries are very high in antioxidants. So it's important to consume berries first and foremost if you can, again, assuming you don't have any food allergies. But then things like apples and oranges and bananas and kiwi and grapes, nectarines, peaches, anything that you like. I think it's important to get a wide variety because they all have various micro and macronutrients within them. They're very great for fiber, which is good for your digestive health. So make sure that those fruits— and then we'll talk about the vegetables in a minute— are really the foundation. And when we think about staying youthful through nutrition, we want to focus on things like getting enough collagen, getting enough, again, antioxidants, anything that helps with preventing against or repairing cellular damage from the environment, from the sun, things of that nature. And then also the various vitamins, vitamins B, C, D, and E, omega-3 fatty acids, making sure that you're getting magnesium and fiber and iron and zinc and folate and so much more. When it comes to the vegetables, I really highly recommend again a wide variety, whether it's zucchini or tomatoes or broccoli or Brussels sprouts or cauliflower, um, you know, mix it up, whether you're putting it in salads, whether you're cooking those vegetables and sautéing them with your food. The wider the variety that you have, the better. Kale is another really great one. Spinach, arugula, those are really great for salads. These are all important nutrients, again, to put into your body. And fruits and vegetables, again, should really make up the foundation of any nutrition plan. When it comes to protein, everyone is different. Many times people are vegetarian or vegan, or they are meat eaters or seafood eaters. So again, taking your palate and your preferences and your dietary needs into consideration. Protein is really important because it helps with building muscle mass, right? If we are strength training and trying to preserve our muscle mass over time, part of what we need in addition to the movement and the exercise and the strength work is the protein. So whether you're consuming fish or eggs or chicken or turkey, beans, or tofu, having enough protein becomes ever more important. And there are some general rules of thumb. You know, most people are trying to consume at least 30 grams of protein within each meal. But again, that's going to vary for everybody based again off of your, you know, your body and your genetic dispositions and any other things that you may need to take into consideration. But you do wanna make sure you're getting enough protein over the years to stay youthful and to keep that muscle mass. So when it comes to whole grains, those are extremely important for energy. And I think in many cases with different nutrition plans and diets, a lot of them eliminate quote unquote carbohydrates, thinking about things like bread and pasta and rice. But the thing is, is we get carbohydrates from fruits and vegetables anyway, right? Those are also made up of carbohydrates. They're also high in fiber. So when you think about carbohydrates, it's not necessarily about eliminating them completely, but getting the right types of complex carbohydrates. So making sure that you're getting whole grains in the forms of brown rice, quinoa, whole wheat pasta, any of those types of things are gonna, whole grain bread, any of those types of grains, healthy grains that have not been refined in any way or processed in any way, those are gonna be really good to give you energy and to fuel your body. It's important to have those carbohydrates, especially if you are an active person or trying to lead a healthy and active lifestyle, you want to be able to support that with the right grains and the right complex carbohydrates. Also fats, right? No two fats are equal, and we— most of us know that we want to eliminate things like trans fats and saturated fats, which are not good for our cholesterol levels and our heart health. But healthy fats, monounsaturated and polyunsaturated fats, are actually good for us. That's going to help our HDL, that the good cholesterol that we in our body, and that becomes really important. And that's where, again, the Mediterranean style of eating comes into play, because it's made up of those healthy fats that you would find in avocado and olive oil and nuts and seeds. Obviously, you want to make sure that the portion controls are, you know, normal, and you don't want to go above and beyond a normal serving size, but making sure, again, that you're getting those healthy fats in your body becomes really important as well. So I think it's just important to find for you that right balance again of fruits and vegetables and whole grains, um, and then healthy fats. And when it comes to dairy, again, there's always conflicting views and research about whether we need dairy or not. There are a lot of great dairy alternatives, especially if you are somebody who is lactose intolerant, and also low-fat dairy options if you are someone who is trying to really watch your saturated fat and cholesterol levels. Almond milk, soy milk, those are great options in terms of alternatives. But Greek yogurt is a really good form of dairy and protein as well, and calcium and vitamin D through, you know, different types of milks. You could do like a low-fat milk or a skim milk. And then when it comes to various types of cheese, that's also another one where you wanna focus on low fat or just making sure that again, you're getting the right quantities and not overdoing it in terms of portion size. So again, talk to your doctor if you do have any questions, but these are all things to keep in mind and considerations to make when it comes to healthy eating. And then looking at your plate, I often recommend to my clients, and when I have presented to various organizations, I show that healthy eating eating plate diagram that comes from the Harvard School of Public Health, and it gives you a great breakdown of, on a given plate, what is that right ratio, um, or balance of the whole grains versus the proteins versus the fruits and vegetables and the healthy fats. And then obviously making sure that you are also hydrating yourself and getting enough water throughout the day as well. And when it does come to water, that's going to be different for everybody, but you basically want to take your body weight in ounces and you want to have at least half of that, if you will. A lot of times people will say you need to drink 8, 8-ounce glasses of water, but the thing to keep in mind is if you are, let's say, 120 pounds, maybe you want to have about 60 pounds— and excuse me, 60 ounces of water in a given day. So think about all of those things, and I think it's also important again to just shift your mind mindset and think of food and nutrition as something that's going to help you. And it is again for enjoyment, but it is something that you can also use as a tool to really optimize your health and to gain more energy throughout the day. And again, to boost your youthfulness over the years. I've been interested in nutrition for a very long time, really started for me in high school in my teen years and carried into college and graduate school and throughout my career, and especially when I did become a mom, I became even more cognizant about what I was cooking for the family, what I was putting in my children's bodies and my body, my husband. I think it is important to read food labels as well. That's something I've been teaching my kids since they were little, to look at the amount of sugar, the amount of cholesterol and saturated fat, and the amount of sodium that is in any given food. And ultimately, you want to focus on those foods that are whole and natural and unprocessed. So there's often a rule of thumb that you should shop the perimeter of the grocery store. Usually something that needs to be refrigerated means that it's whole, fresh, natural foods, whereas if it's something that's just kept in a cupboard, then it obviously will have preservatives and other chemicals to kind of keep its shelf life long enough for people to consume them over extended periods of time. And it's not to say that it's not good to have those, especially in emergencies. If, you know, the power goes out and your refrigerator isn't working, or whatever it is, or you're traveling or on the go, you certainly do want to have snacks and things, especially if you have kids, available that you can pack and go. But generally speaking, if you can focus on those natural whole foods, that's also going to help your body when it comes to disease prevention and management. So just wanted to give you some thoughts on nutrition and also just shift your mindset, because I think when we think about how much our nutrition impacts our health and how much it, you know, not only impacts our bodies but our minds as well, and just our moods and how we go about our day and kind of our long-term health, then we're more conscious about putting good things into our bodies on a regular basis. But again, having that healthy relationship with food that really allows us to enjoy it as well. So that is it for me today. I hope you guys find this episode useful and feel free to share it with your family and friends, um, subscribe to the podcast, rate and review as well, and I will be back with another episode very soon. Take care and have a great day.