Enjoy Eating: Developing Healthy Nutritional Patterns for Adults Aged 42-63
Recommended Books
- “The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight” by Valter Longo, PhD [LINK to Audiobook/Hardcopy]
Synopsis: This book offers insights into dietary strategies for longevity and vitality, empowering individuals in their middle years to prioritize nutrition for enhanced well-being and quality of life. - “The Blue Zones Solution: Eating and Living Like the World’s Healthiest People” by Dan Buettner [LINK to Audiobook/Hardcopy]
Synopsis: Drawing from the habits of the world’s longest-lived cultures, this book provides practical guidance on adopting lifestyle practices and dietary patterns that promote longevity and vitality in middle age. - “The Obesity Code: Unlocking the Secrets of Weight Loss” by Jason Fung, MD [LINK to Audiobook/Hardcopy]
Synopsis: By exploring the root causes of obesity, this book equips individuals with knowledge to make sustainable lifestyle changes and achieve healthy weight management, supporting overall mind and body health. - “The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain” by Steven R. Gundry, MD [LINK to Audiobook/Hardcopy]
Synopsis: Through uncovering potential dietary pitfalls, this book educates individuals on making informed choices to support their health goals and prevent chronic diseases, fostering lifelong well-being and vitality. - “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself” by William W. Li, MD [LINK to Audiobook/Hardcopy]
Synopsis: Exploring the healing power of food, this book empowers individuals to make dietary choices that support their body’s natural ability to fight disease and maintain optimal health as they age. - “The Plant-Based Solution: America’s Healthy Heart Doc’s Plan to Power Your Health” by Joel K. Kahn, MD [LINK to Audiobook/Hardcopy]
Synopsis: Providing guidance on adopting a plant-based lifestyle, this book promotes heart health, weight management, and overall well-being in middle-aged adults, supporting them in nurturing their mind and body for long-term health. - “The Whole Foods Diet: Discover Your Hidden Potential for Health, Beauty, Vitality & Longevity” by John Mackey, Alona Pulde, MD, and Matthew Lederman, MD [LINK to Audiobook/Hardcopy]
Synopsis: Advocating for a whole-food, plant-based approach to eating, this book encourages individuals to prioritize nutrient-rich foods for enhanced health and vitality in their middle years and beyond.
Recommended Supplements
- Vitamin D: [LINK]
- Dosage: 1000-2000 IU daily
- Supporting Citation: “Vitamin D supplementation and prevention of chronic disease” published in The Journal of Clinical Endocrinology & Metabolism, 2020 by Dr. Michael F. Holick.
- Explanation: Important for bone health, immune function, and may reduce the risk of chronic diseases such as cardiovascular disease and certain cancers.
- Omega-3 Fatty Acids (EPA and DHA): [LINK]
- Dosage: 1-3 grams daily
- Supporting Citation: “Omega-3 supplementation and cardiovascular health in middle-aged adults” published in Circulation, 2019 by Dr. Dariush Mozaffarian.
- Explanation: Supports cardiovascular health, reduces inflammation, and may improve cognitive function.
- Magnesium: [LINK]
- Dosage: 320-420 mg daily
- Supporting Citation: “Magnesium intake and its association with chronic disease prevention” published in Nutrients, 2017 by Dr. Emily Tarleton.
- Explanation: Essential for muscle function, nerve transmission, and cardiovascular health.
- Probiotics: [LINK]
- Dosage: 10-20 billion CFUs daily
- Supporting Citation: “Probiotics and their role in maintaining gut health and preventing disease” published in Nutrients, 2018 by Dr. Mary Ellen Sanders.
- Explanation: Supports gut health, enhances immune function, and may improve digestive and mental health.
- Calcium: [LINK]
- Dosage: 1000-1200 mg daily
- Supporting Citation: “Calcium supplementation for the prevention of osteoporosis in middle-aged adults” published in Osteoporosis International, 2018 by Dr. Bess Dawson-Hughes.
- Explanation: Vital for maintaining bone density and preventing osteoporosis.
- Coenzyme Q10 (CoQ10): [LINK]
- Dosage: 100-200 mg daily
- Supporting Citation: “Coenzyme Q10 and its effects on cardiovascular health and oxidative stress” published in Molecular Aspects of Medicine, 2016 by Dr. Amy R. Cohen.
- Explanation: Supports heart health, enhances energy production, and reduces oxidative stress.
- B Vitamins (B6, B12, and Folate): [LINK]
- Dosage: B6: 1.7 mg daily; B12: 2.4 mcg daily; Folate: 400 mcg daily
- Supporting Citation: “B vitamins and their impact on cognitive health and cardiovascular disease” published in The American Journal of Clinical Nutrition, 2019 by Dr. Joshua W. Miller.
- Explanation: Important for energy metabolism, brain health, and reducing homocysteine levels, which are associated with cardiovascular disease.
Helpful Websites
- National Institute on Aging – Healthy Eating – www.nia.nih.gov>health
- Synopsis: Offers evidence-based resources, meal planning tips, and nutritional guidance tailored for older adults, assisting parents, grandparents, and guardians in fostering healthy dietary patterns to support lifelong mind and body health in individuals aged 42 to 63 years old.
- Healthy Aging – Centers for Disease Control and Prevention (CDC) – www.cdc.gov>healthy-aging
- Synopsis: Provides comprehensive information, practical strategies, and dietary recommendations aimed at promoting healthy aging through nutritious eating habits, empowering parents, grandparents, and guardians to support individuals aged 42 to 63 years old in achieving lifelong mind and body health.
- The Blue Zones – www.bluezones.com
- Synopsis: Offers insights from communities with exceptional longevity, including dietary practices and lifestyle habits, guiding parents, grandparents, and guardians in encouraging individuals aged 42 to 63 years old to adopt sustainable nutritional patterns for promoting lifelong mind and body health.
- AARP – Healthy Living – www.aarp.org>health
- Synopsis: Delivers articles, tools, and resources focusing on nutrition and wellness tailored for individuals in their 40s, 50s, and 60s, aiding parents, grandparents, and guardians in promoting healthy eating habits and lifelong mind and body health among individuals aged 42 to 63 years old.
- American Council on Exercise (ACE) – Nutrition and Healthy Eating – www.acefitness.org
- Synopsis: Provides expert-backed nutrition advice, meal planning tips, and healthy recipes designed for adults in midlife, assisting parents, grandparents, and guardians in supporting individuals aged 42 to 63 years old in establishing and maintaining lifelong nutritious dietary patterns for mind and body health.
- Healthy Eating – HelpGuide.org
- Synopsis: Offers practical resources, nutrition guides, and tips for healthy aging through dietary choices, empowering parents, grandparents, and guardians to assist individuals aged 42 to 63 years old in developing sustainable and nourishing eating habits for lifelong mind and body health.
- National Council on Aging – Healthy Eating and Nutrition – www.ncoa.org
- Synopsis: Provides educational materials, meal planning resources, and nutritional guidance specifically tailored for older adults, enabling parents, grandparents, and guardians to promote healthy eating behaviors and lifelong mind and body health in individuals aged 42 to 63 years old.
Insightful TED Talks
- “How to live to be 100+” by Dan Buettner
- Synopsis: Shares insights from the world’s longest-lived communities, offering parents, grandparents, and guardians strategies to help individuals aged 42 to 63 adopt healthy eating and lifestyle habits for long-term mind and body health.
- “What’s wrong with what we eat” by Mark Bittman
- Synopsis: Critiques modern dietary habits and promotes healthier alternatives, guiding parents, grandparents, and guardians in supporting individuals aged 42 to 63 to make more nutritious food choices.
- “The surprisingly dramatic role of nutrition in mental health” by Julia Rucklidge
- Synopsis: Highlights the link between diet and mental health, providing parents, grandparents, and guardians with insights on how proper nutrition can enhance the mental well-being of individuals aged 42 to 63.
- “Why dieting doesn’t usually work” by Sandra Aamodt
- Synopsis: Explains the science behind dieting and advocates for mindful eating, offering strategies for parents, grandparents, and guardians to help individuals aged 42 to 63 develop a healthy relationship with food.
- “Can we eat to starve cancer?” by William Li
- Synopsis: Discusses the role of anti-angiogenic foods in cancer prevention, encouraging parents, grandparents, and guardians to introduce individuals aged 42 to 63 to cancer-fighting dietary choices.
- “The food we were born to eat” by John McDougall – https://ted.com>tedxfremont
- Synopsis: Advocates for a plant-based diet and discusses its health benefits, helping parents, grandparents, and guardians support individuals aged 42 to 63 in adopting a nutritious diet for lifelong health.
- 7.”How to Make Healthy Eating Unbelievably Easy” by Luke Durward
- Synopsis: Durward discusses strategies to create memorable meals, emphasizing how enjoyable food can promote lasting healthy habits.