As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project
Everyone wants to live better, longer and there is no doubt that the incorporation of these five nutritional super foods can help you in your quest to improve your health and longevity. So here, in my view are the five most important foods that you should eat or increase the consumption of, in order to live better and longer.
1) Eat More Fish
If you compare the diets of various regions of the globe with the rates of commonly occurring diseases as your measuring stick, a few things become quite obvious. The consumption of more fish in the diet leads to a lower risk of dying from a heart attack, stroke and diabetes. Those populations, on average also weigh less and live longer. There are several reasons for this but one of the more important factors is the increased blood levels of omega-3 fatty acids contained within the people who live in areas where fish are a stable of the regional diet. These fats which are polyunsaturated oils decrease the incidence of cardio-vascular disease, stroke and diabetes. Those individuals who consume the highest amounts of oily fish (tuna, sardine, herring, mackerel, anchovy, trout and salmon) have the lowest mortality rates. I recommend two-three servings per week.
2) Eat Oatmeal for Breakfast
For as long as I can remember I have eaten oatmeal for breakfast and there is a very important reason for doing so. The soluble fibre contained within controls my cholesterol levels and stabilizes my blood sugar preventing me from gaining weight and feeling hungry. It also improves the way in which my body secretes and uses insulin helping me avoid diabetes and heart disease. I eat this wonderful food every day for breakfast. Try to increase consumption by eating ½ cup of dry oatmeal per day. I like the quick oats variety mixed with nuts and fresh berries.
3) Eat Dark Colored Vegetables
Eaten raw, lightly steamed or grilled, darkly colored vegetables including kale, red pepper, broccoli, red cabbage and spinach and contain a concentrated supply of vitamins, minerals and anti-oxidant chemicals which can lower your risk of developing a heart attack, stroke, diabetes, vascular disease and some types of cancers. Those people who consume more of these foods can expect to live a longer and healthier life. I recommend 2-3 servings per day.
4) Drink Green Tea
The medicinal properties of tea have been established and documented for literally centuries! There is also a plethora of research indicating that the chemicals contained in team can lower inflammation, combat against free radical invaders, keep your cardiovascular system working better and aid against certain cancer cell growth. It is widely accepted that select groups of people living in areas where the intakes of green tea are higher suffer less chronic disease and live longer compared to other populations of people who consume little or no green tea. The Catechins found in green tea can also effect the rates of fat use for energy by our muscles making this chemical a potential important method by which we can manage our weight. I enjoy the green tea with peppermint and consume 1-2 cups per day.
5) Eat More Garlic
The consumption of garlic can keep you living well into your older age with an increased level of health and vitality. The sulphur containing allium compounds in the garlic which gives garlic its characteristic odour also provide the medicinal properties. Garlic is also an ancient plant used for centuries in herbal medicine to treat infections, poor circulation and cancer. Eaten cooked or raw, the compounds in garlic have been shown to lower blood pressure, decrease the risk of cardio- vascular disease and enhance immune function enabling the body to fight foreign invaders including abnormal cancer cells. I love using garlic in cooking and enjoy the flavour it brings to my food. Try using 1-2 cloves of roasted garlic in a spread or garnish for your favourite bread.