Here are some more hints that you might find useful in your pursuit of a healthy lifestyle:

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8 Ways to Improve Nutrition and Make Your RealAge Younger

From YOU: The Owner’s Manual, by RealAge experts Michael F. Roizen, MD, and Mehmet C. Oz, MD

Follow these 8 rules of eating, and you’ll more easily manage your weight and improve your nutrition!

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1. Eat when you’re hungry. And eat often, so you’re never famished. But have your last meal at least three hours before bed.

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2.  Change your plates. Switch to 9-inch plates for meals, not the usual 11- or 13-inch variety. Smaller plates = smaller portions.

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3. Eat these every day:

a.    Nine handfuls, total, of fruits and vegetables

b.   At least 1 ounce of nuts (a small handful)

c.   High-fiber whole-grain bread or cereal, especially in the morning

     

4.  Eat fish at least 3 times a week ideally salmon, mahi mahi, tilapia, catfish or flounder.

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5.  Be a hot tomato. Eat at least 10 tablespoons of cooked tomato products (ketchup, marinara sauce) a week for a healthy dose of the antioxidant lycopene, which can decrease the risk of prostate and other cancers.

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6. Avoid these like a hot potato:

a.   Anything that contains trans and/or saturated fats

b.   White foods -- white bread, white rice, white pasta, creamy sauces -- white tends to go with foods that are highly processed, high fat, or both

c.   Products that list simple sugars, including high fructose corn syrup (HFCS), in the first few ingredients; they put your blood sugar on a roller coaster that makes you crave high-calorie foods

     

7. Before you eat, drink. Have 1 or 2 glasses of water before every meal to help fill you up.

8.  Take daily:

a.   Vitamins and minerals that contain at least 800 micrograms of folate, 400 IU of vitamin D, 1,200 milligrams of calcium, and 400 milligrams of magnesium.

b.   If you don’t eat fish, an omega-3 supplement that contains 2 grams of these heart-healthy fatty acids.

Activities to Help Achieve Weight-Loss Success

 

From YOU: The Owner’s Manual, by RealAge experts Michael F. Roizen, MD, and Mehmet C. Oz, MD

Most people, of course, focus on one number when trying to lose weight: pounds lost. Why? Because so many people are obsessed about being overweight, about fitting into jeans, about impressing the casting director. We’re not as concerned about the number of pounds lost.

We’re concerned about making you feel better, helping you Live Life to the Youngest, and slowing the effects of aging. It is even possible to be overweight and fit if you make choices to control things like your blood pressure and cholesterol levels.

Just to emphasize how important exercise is to your overall health, here are 6 steps that will help you reach your fitness goals. An added benefit? Weight loss.

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1.   Walking -- 30 minutes every day or at least 3 days a week

2.   Stamina training (biking, swimming) -- 3 times a week, at a rate at which you are sweating for 20 minutes or are out of breath by the end of your session.

3.   Resistance training -- 3 times a week, 10-45 minutes a day.

4.   Stretching or yoga -- Every day, after walking.

5.   Deep breathing -- Take 10 deep breaths every morning and night using this abdominal technique: Push out your belly when you breathe in and flatten your stomach when you exhale.

6.   Sleep -- Plan time for 7 to 8 hours daily.

 

 

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