Power Up with These Nutrition Stars

Submitted by Ronda Gates

Our diets have come under such scrutiny in recent years that you may nd yourself confused by the changing information regarding what foods you should eat and which you should avoid. Weight loss diet trends that come and go don’t help. ere are, however, some power foods that have stood the test of time. How many of these seven nutritional stars are in your diet?

1.Blueberries

Sweet and delicious blueberries have forty times more diseaseghting antioxidants than any other fruit or vegetable. ey can provide the same cholesterol-lowering e ects of statins without the side e ect risks inherent in any drug treatment. Multiple studies at Tufts University’s USDA Human Nutrition Research Center on Aging added to blueberry’s star power when multiple studies showed berry-fed rats learned faster, remembered better, and had better coordination and balance than other rats. Since motor dexterity declines rapidly with age these results are signi cant for an aging population. Now we know cranberries, strawberries, raspberries and citrus fruits also o er health advantages. Aim for at least a cup a day.

2.Broccoli/Cruciferous Vegetables

If you add only one power food to your diet, go for broccoli. is highber, rich-in-antioxidant “crudité” is an excellent source of most vitamins and minerals. It is also a superb source of bone-building calcium. Broccoli is high in cancer- ghting antioxidants that trigger the suicide of cancer cells (especially breast cancer cells). Its high folate content decreases blood levels of homocysteine, an amino acid that has been linked to increased premature coronary heart disease, stroke, and blood clots. One serving is the size of a light bulb!

3.Green Leafy Vegetables

Like broccoli, “greens” (kale, spinach, mustard, swiss chard, and collard greens) are high in almost every vitamin and mineral. ey also contain two speci c

Bring on the Soup antioxidants, lutein and zeaxanthin that powerfully protect eye cells from macular degeneration and cataracts caused by ultraviolet sun radiation. Two cups of raw greens cook down to a nutrientrich serving.

Slip veggies into your diet with soups. Studies show soup before a meal curbs the appetite. It’s a great weight loss strategy. Add beans or peas for a low-fat source of protein and fiber.

4.Salmon

Scientists learned about salmon by studying Inuit Eskimos who, despite a high fat diet, had a much lower incidence of heart disease, rheumatoid arthritis, diabetes, and psoriasis than their European counterparts. ese shermen eat sh rich in omega-3 fatty acids. Omega-3s––called essential fatty acids (EFAs) because the body cannot make them on its own—are pivotal in preventing high blood pressure and heart disease by decreasing the stickiness of blood platelets that can clump and cause clots. ey also decrease blood triglycerides and LDL cholesterol. Fish is also powerful brain food that appears to help the body resist depression, memory loss, and Alzheimer’s at the same time it helps keep skin healthy. Finally, the body converts omega-3 fatty acids into antiin ammatory substances that help decrease in ammation and pain of autoimmune diseases such as rheumatoid arthritis, lupus, and Raynaud’s disease. When you go shin’ for omega-3 fatty salmon, remember that a serving is the size of a deck of cards. Aim for two servings a week. 7

Protect Arteries from Free Radicals

As our cells age and break down, they naturally produce unstable chemicals called free (oxygen) radicals that can damage cell membranes, DNA, and other delicate internal machinery unless their oxidative stress properties are stabilized. Our body has a natural antioxidant mechanism that helps protect tissues from injury. However, as we age, the ability to produce enough antioxidants is challenged as we are also confronted with stress and environmental factors such as exhaust fumes, cigarette smoke, excessive sunlight, some drugs, and, ironically, too much exercise. You can overcome some of the potential damage of free radicals with thousands of antioxidant substances found in food. Ironically supplements don’t work nearly as well.

6.Walnuts

A power-food diet includes “going nuts”—especially over walnuts. ey contain arginine, an amino acid that helps relax constricted blood vessels and improves blood ow to give skin a healthy glow. Walnuts also contain antioxidants and are the best plant-based source of omega-3 fatty acids. Limit your intake to these high-in-fat treats to one handful a day to reap the bene ts without too many calories.

Note: Many folks avoid eating farmed salmon because of reports of PCBs in our sh supply. According to the American Cancer Society, the bene ts of eating farmraised salmon outweigh any risks. However, if you want to be sure, buy wild salmon.

5.Tomatoes, Peppers, Carrots and Other “Colorful” Vegetables

For dietary excitement, “go red.” Tomatoes received their rst good press when several studies showed a diet high in tomatoes reduced the risk of prostate cancer. Now we know that tomatoes have more than 10,000 phytochemicals (plant chemicals), especially cancer-preventing lycopenes. Essentially if a vegetable is bright in color, it’s also high in nutrients that ght disease. In addition to tomatoes, load your salads with peppers, carrots, wax beans and seasonal squash. Mmmmmmm good!

7.Whole Grains e vitamins and minerals in whole grains protect us against heart disease, diabetes, and cancer. However, their star power comes from the two kinds of ber that make this a food that reaps bene ts without triggering blood sugar highs and lows. Soluble ber forms a gel-like material in the intestines that prevents cholesterol and saturated fats from entering the bloodstream and also stabilizes blood sugar. Insoluble ber keeps you regular, so carcinogens pass more quickly through your intestines, which may prevent colorectal cancer. Moreover, data from the National Weight Control Registry, an ongoing evaluation of people who have lost and kept o at least 30 pounds for a year, reveals that eighty percent of the successful participants ate a whole grain oriented breakfast. Read the labels on products marketed as whole grain to be sure the whole grains are listed in the rst two ingredients.

It takes about 90 days of practice, persistence, and perspiration to fully integrate a new habit into your lifestyle. If you are already in a tness program, add these nutritional stars to your diet. You’ll experience increased energy and a healthier lease on life. In turn, you’ll be ready to power through the year!

Ronda Gates, MS is a Leisure World resident who has an eclectic education in the elds of pharmacy, nutrition, tness, and counseling. One of her many hobbies includes ferreting fact from ction when it comes to health-related news.

FRIDAY, MARCH 10 RECREATION

1

REMAX CLASSIC GOLDEN STREET DANCE

50th Anniversary Celebration for Leisure World Community Association

Friday, Mar. 10 - Sunday, Mar. 12 at Recreation 1, 2 & 3 Centers

Come one and all to a festival weekend with food, fun, friends, and a bunch of activities. Let’s gather and celebrate reaching 50 years together!

We’ve met many wonderful people and businesses along the way, creating trusted friends and associates. You’ll be seeing some of them as they honor Leisure World’s 50th by sponsoring events throughout our celebration. Please help us show our community’s appreciation for their great partnerships by stopping by any of their booths with your gratitude.

Activity Calendar Snapshot

3:00 - 10:00 p.m. JFK Electrical presents Ollie the Trolley Transportation LW Boulevard

5:00 - 7:00 p.m. Rhythm Edition Band West end of Parking Lot

5:00 - 8:00 p.m. Wildfire, Wellzy’s Woodfire Pizza and Tom’s BBQ Food Trucks Center of Parking Lot

5:00 - 9:00 p.m. Yard Games Courtyard

5:00 - 10:00 p.m. “Walk with Me: A Leisure World Perspective” Photography Club Exhibition West end of Promenade

7:00 - 8:00 p.m. Anthony Hernandez Magic Show Co-sponsored by Frank Civil

SATURDAY, MARCH 11 RECREATION 1

7:30 – 10:30 a.m.

Breakfast Ballroom

- 10:30 a.m. Outdoor Concert with Venture Out Swing Band Courtyard

SATURDAY, MARCH 11 RECREATION 2

50TH FESTIVAL AT COYOTE RUN

SUNDAY, MARCH 12 RECREATION 3

Anniversary

“Ticket to Paradise” at Movie on the Green

COME HELP US CELEBRATE!

Spring Fine Arts & Crafts Fair & Books Sale

There will be ceramics, pottery, clothing, jewelry, woodcarvings, art works, China painting, stained glass, and every other craft you can think of. Come browse the variety of crafts made by our own talented residents.

The library will have a book sale featuring hundreds of books.

One of Leisure World favorite food trucks, Burgers Amore will be here for lunch. Parked in the loading zone of Rec 1 Parking Lot, grab your food, and enjoy over on the Promenade.

Join with family, friends and neighbors to enjoy a lovely evening at the Rec. 2 Golf Practice Facility. Bring your appetites to indulge yourself at one of these mouthwatering food trucks: SoCal Vibrations. Bring lawn chairs and blankets or make it a “drive-in” with your golf cart. We will be showing “Ticket to Paradise” starring George Clooney and Julia Roberts.

Date

Don’t miss this one-day only sale! Invite your friends from outside the community to spend the whole day checking out all the exhibits! See you there! Resident crafters sign up in the Recreation Office no later than Wednesday, March 8.

Date: Sat., Mar. 18

Time: 9:00 a.m. – 2:00 p.m.

Place: Rec. 1 Center

Registration Deadline: Wed., Mar. 9

Recreation Department

2023 Season in Full Swing!

On select Mondays through March, Recreation provides audiences access to unparalleled artists, diverse programs, cutting-edge experiences, and high quality performances by local, regional, and national artists. There’s not a bad seat in the House at Rec 2 Hopi/Pima Rooms. Doors open around 6:30 p.m. and shows start promptly at 7:00 p.m. $19-25 Advance tickets available online or in the Rec Office. Walk-ins welcome at the door for a $2 premium, if seats available.

Wonderful Crazy Night:

The New Elton John Tribute Band

Monday, March 6, 2023