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!