Beyond fifty

Small changes, powerful results: Embrace the fiber advantage. We all know fiber is good for us, but did you know it can also help manage cholesterol and blood sugar? Let's explore how. I won't write too much about what fiber is and its generally known benefits (for healthy digestion, weight loss aid, cancer, and chronic disease prevention, and ultimately longevity), as this content is well presented on many websites. Fiber, technically defined as "non-digestible carbohydrates that bypass absorption in the small intestine and undergo fermentation in the large intestine," is often classified as soluble or insoluble based on its interaction with water. However, its true significance lies in its physiological functions within the body. Fiber influences the viscosity of digestive contents, impacting digestion speed, and exhibits prebiotic properties. Additionally, it possesses the ability to bind to both nutrients and toxins, including cholesterol, sugars, heavy metals, a...

If you've read my previous posts, you know that I write about topics and provide information that is not usually available in commercial articles. My content is rooted in my formal education, ongoing learning, and research from both mainstream and independent sources. Supplements for women over 50: What you need to know As we enter our 50s and beyond, hormonal changes and age-related shifts can impact our nutritional needs. Decreased estrogen after menopause, for example, increases osteoporosis risk, highlighting the importance of adequate calcium and vitamin D intake. Age can also affect nutrient absorption, emphasizing the need for sufficient B12 to support red blood cells and nerve health. This naturally leads to the question of whether supplements are necessary. The answer isn't straightforward, as it hinges on various factors. 1. Diet Quality Are you enjoying a diverse range of nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and especially healthy...

Turning 54 has me thinking seriously about anti-aging skincare. Retinol has always seemed a bit intense for me, so I'm excited about the gentler alternative, bakuchiol. Curious about the science behind it? This article is a fantastic resource: Bakuchiol: A promising ingredient to help slow down time .  But today, let's dive into the practical side: how to choose a bakuchiol product that's both effective and safe!  I want to start by sharing this particularly relevant quote: “Bakuchiol is generally used in the cosmeceutical field as a more tolerable version of retinol, having retinol functionality through retinol-like regulation of gene expression. However, it may initially cause some redness and peeling in sensitive skin, although chances are rare due to the established anti-inflammatory nature of bakuchiol. As it may increase cellular turnover, sunscreen is recommended for use after applying bakuchiol-containing products to reduce damage by UV radiation.” Source: Bakuchio...

Oats - a source of fiber & protein Quick instructions In a large bowl, combine 200 g of oatmeal, ¼ teaspoon of salt, and 1 teaspoon cream of tartar. Stir in 250 g of skyr, and 1 small teaspoon of chia seeds (soak them in a little water for at least half an hour beforehand), and mix until well combined. Shape the dough into 6 sticks, about 10-15 cm long. Roll the sticks in sesame seeds. Place the sticks on a baking sheet lined with parchment paper. Drizzle with 2 tablespoons of olive oil and sprinkle with a little salt. Bake at 190°C for 18 minutes, or until golden brown. For detailed instructions, check my recipe on Samsung Food , where you can also find Nutritional information, Nutrition balance score, Glycemic Index, and more. Oat sticks are a very filling and satisfying meal that can be enjoyed on their own or with spreads, sauces, vegetables, or fruit. They offer numerous benefits, including versatility, a healthy composition (high in fiber and protein, low in saturated fat an...

If I can, I go for a walk.  Time is precious, so I don't waste it pondering the "how" or "where." I simply go. I always tell myself: that even if I just do one lap around the neighborhood, it's better than spending this time thinking about why I don't have more time to go to one of the organized workouts in a nice gym.  Some walks are spontaneous adventures, camera in hand, ready to capture the world's beauty. Others are mini-expeditions, where I embrace the challenge of carrying extra weight. "The best moments usually happen when we least expect them and remain only in our minds. But even that has its value, even though we don't have a jpeg of it."

Here are some of the biggest weight loss mistakes I've seen my colleagues make, and that I've made myself along the way: Focusing too much on the numbers on the scale , as they are not necessarily related to your improved well-being. It's a distraction from what truly matters: establishing a lifestyle that maintains our health, reduces the risk of cardiovascular diseases, preserves good physical condition, and keeps our brains healthy. So, break free from the scale's tyranny and prioritize your overall health and happiness. Fruit-heavy smoothies: Smoothies that include a lot of fruit (and a lot of free sugars that are released during blending) are better off being vegetable-based. "I can drink juices without added sugar." If you're trying to lose weight, it's better to drink water and eat  whole fruit. So, instead of orange juice, have an orange. "I won't have bread in the evening, I'll have 2 slices of cheese instead." This is a b...

We often focus on the ingredients when striving for a healthy diet, but the cooking process is equally important. How we prepare our food can significantly impact its nutritional value. Preserving Nutrients Many cooking methods can lead to nutrient loss. For instance, boiling vegetables can leach essential vitamins into the water. Conversely, steaming or stir-frying helps retain more nutrients. Grilling and roasting, while delicious, can introduce potential carcinogens if overdone. Cooking Techniques Steaming: A gentle method that preserves vitamins and minerals. Sautéing: Quick cooking over high heat with minimal oil, perfect for vegetables. Roasting: This can be healthy when done at lower temperatures and with minimal added fat. Baking: A dry heat method that preserves nutrients in many foods. Poaching: A delicate method for fish and eggs. 🍳🍵🍴🍲🔥 What are your go-to healthy cooking methods? Share your tips in the comments below!

I started with my recipes when I decided to stop eating meat dishes. The main reason is that meat has never agreed with me, neither in taste nor in how I feel afterward, in addition to all the other reasons usually associated with vegetarianism. I had to include high-quality alternatives to meat protein in my diet. Of course, I kept dairy products and eggs, but in smaller amounts. I had to incorporate plant-based protein sources into my recipes, in sufficient quantity and variety, to ensure I get the right amounts and ratios of amino acids. Additionally, I want recipes that don't contain too much saturated fat, simple sugars, unnecessary additives, or sweeteners. The way the food is prepared is also important, so not too much frying, grilling, and without unhealthy fats. But most importantly, recipes need to be easy to prepare, with accessible ingredients, and quickly, because that guarantees that ...

Buckwheat with Brown Mushrooms I try to include buckwheat in my weekly menu. Most often it's buckwheat porridge with mushrooms or zucchini, which is my favorite lunch. Recipe: 1. In a pan, gently sauté 400g sliced brown champignons with 3 tablespoons of olive oil. 2. Add one chopped spring onion, then 200g buckwheat porridge. 3. Season with salt and pepper, then pour in twice the amount of hot water. 4. Cook until the buckwheat is done to your liking (about 20 minutes). 5. Off the heat, stir in a medium-sized carrot, diced into small cubes (for freshness and crunch), and chopped fresh parsley. Tips This dish pairs well with smoked trout and a side salad. You can sprinkle nutritional yeast on top or add a teaspoon of sour cream. For detailed instructions, check my recipe on Samsung Food , where you can also find Nutritional information, Nutrition balance score, Glycemic Index, and more. Buckwheat is recognized as a very nutritious food, both for the quantity and quality of its prote...

Baked Eggplants Ideal for those late afternoon or evening meals when you need something fast and satisfying. 1. Slice two medium-sized eggplants into 2 cm thick rounds, salt them with a teaspoon of salt, and let them rest on a large colander for at least an hour. 2. Before baking, generously sprinkle the eggplants with oregano, place them on a baking sheet lined with parchment paper, brush both sides with olive oil (20 ml), and bake at 180°C (356°F) for 25 minutes. 3. Once the eggplants are out of the oven, arrange mozzarella slices (200g) on top, ensuring all the eggplants are covered. 4. Bake again on the grill setting for 7 minutes, just until the mozzarella melts slightly and doesn't brown too much. 5. Meanwhile, slice two smaller tomatoes and caramelize them in a pan using one tablespoon of olive oil and one teaspoon of unrefined cane sugar. 6. Wash 50g of arugula, drizzle it with one tablespoon of balsamic vinegar, and divide it between two large plates. 7. Remove the eggplan...

Blueberries Curd Cake   A perfect source of easily digestible amino acids and a few sugars for instant regeneration Recipe In a bowl, whisk together the 3 whole eggs, a pinch of salt, 1 teaspoon cream of tartar, and 1/2 vanilla pod until frothy. In a separate bowl, mash 350g albumin curd (or regular low-fat curd) with a fork. Add the lemon zest and juice of 1/2 lemon and mix well. Gradually add the egg mixture to the curd mixture, stirring gently until combined. Fold in the 100 g of fresh blueberries. Line a round cake pan with parchment paper and sprinkle the bottom with 1 tablespoon of white polenta. Pour the batter into the prepared cake pan. Top with the remaining 200 g of fresh blueberries and sprinkle with 2 teaspoons of unrefined cane sugar. Bake for 50 minutes, or until the cake is golden brown and set. Allow the cake to cool completely before cutting into 8 slices. Store in the refrigerator. For detailed instructions, check my recipe on Samsung Food , where you can also f...

An increasing body of research supports the benefits of a plant-based diet, and legumes specifically, in the reduction of chronic disease risks. Despite the benefits they can provide, pulses are dramatically under-consumed. I think the reason isn't just “the demanding schedule”, but rather the discomfort that eating legumes can cause. Yes, I'm referring to accelerated digestion, bloating, fermentation, and gas production, and the ultimate consequences of all that. Traditional advice includes the belief that the body will adjust to the added fiber if regular legume consumption continues. But, is that really true? For some, it holds true to a certain extent, but for others, the discomfort will continue regardless of persistent consumption. Why beans may cause gases? Most legumes contain relatively high amounts of dietary fiber like soluble oligosaccharides that are not digestible by human intestinal enzymes alone. Instead, oligosaccharides such as raffinose* and stachyose are bro...

Carob Cake   1. Prepare the apples: Grate the 4 large apples and add the cinnamon and ginger. 2. Combine dry ingredients: In a separate bowl, mix 200g carob flour, 70g ground almonds, 1 teaspoon cream of tartar, and salt. 3. Prepare the eggs: Separate 4 eggs. Beat the egg whites until stiff peaks form. Beat the egg yolks with 20ml maple syrup and lemon zest until fluffy. 4. Combine wet and dry ingredients: Add the dry ingredients to the grated apples and mix well. Then, stir in 250g skyr and egg yolks. Gently fold in the beaten egg whites. 5. Bake: Pour the batter into a baking dish lined with baking paper. Bake for 45 minutes at 180°C (350°F). 6. Prepare chocolate topping: In a bowl, whisk together 2 tablespoons cocoa powder, 2 tablespoons coconut sugar, 1 tablespoon cornstarch, and cinnamon. Gradually whisk in 100ml of oat milk until smooth. 7. Cook topping: Boil 400 mL of oat milk in a saucepan, add the prepared cocoa mixture, and cook quickly, mixing so that there are no lumps ...