By Brendan Brazier

Believe it or not, it is actually possible to any of us to “grow” a younger body. Simply put, a younger body is one that has regenerated its cells more recently. The key to maintaining (or developing) a functional, young body is to encourage it to be in a constant state of regeneration.

Before the body can regenerate, however, it must be given reason to do so. The best reason is through regular exercise. Remember that exercise is really nothing more than the breaking down of body tissue. The body’s ability to grow stronger comes as a result of the regeneration process, especially when supplied with premium fuel.
Once broken down, the body must grow new cells to replace the old. The more old cells broken down, the more new cells come in to replace them. This is an ongoing process. Activity level is largely responsible for the rate at which regeneration occurs, provided of course, that the body has the resources (nutrient-rich whole foods) to support it.

The quality of the newly-fabricated cells is highly dependant upon the fuel source supplied. When rebuilding cells, the body can go one of two ways: if it has the right resources, the new cells will be healthy and strong. On the flip side, however, if the only available “building blocks” are from poor quality foods, the body has no choice but to fabricate weaker “filler” cells. This is called degeneration, more commonly known as premature aging.

Your current body has been constructed from the food you’ve consumed over the past year. The result of what you now biologically possess has been determined by four key factors: diet, activity level, ability to cope with stress and genetic blueprint. How would you like your new body to look and perform? It’s largely up to you. The food you eat, your activity level and how you deal with stress (three of the four determining factors) are directly under your control and yours for the altering. The more diligent your exercise program and the better your diet, the sooner your new body will be fabricated.
The first step towards eating your way to a younger body is to consume primarily whole foods. As a general rule, the less that has been done to food, the better it is for us. Whole foods provide nutrient dense nutrition in perfect balance—everything that our body needs to function and regenerate optimally. Once it has been provided with the nutrition it desires, our body’s hunger mechanism shuts off, reducing cravings and the tendency to overeat.

Instead of feasting on common refined foods, I now consume whole foods almost exclusively. Raw, alkalizing, enzyme intact, living foods have become the foundation of my diet. Switching my main carbohydrate source away from refined starches to whole fruits, vegetables and grains was my starting point. Raw nuts and seeds, with an emphasis on hemp and flax, as well as legumes supply me with protein and essential fatty acids.
The majority of vitamins and minerals I require come from fresh, raw vegetables – dark leafy green ones in particular.
I’ll admit that one thing many processed and refined foods have in their favour is the convenience factor. Traditionally, whole foods have been time consuming to prepare—but they don’t have to be. An easy and convenient way to incorporate more plant-based whole foods in your diet is through a daily shake or smoothie. It’s easy to pack nutrients into liquid form, which improves absorption and requires less energy to digest. I have one or more nutrient-packed shakes daily to insure that I get all the nutrients I need to support my activity level and induce a quick recovery.

High quality liquid nutrition is also the best possible form of nourishment after exercise since it’s very easy for the fatigued body to digest and utilize. My favourite shake always starts with four main ingredients: Hemp protein, ground whole flax seeds, chlorella and maca. After that I’ll often mix in a banana and usually a pear. Berries are excellent as well because of their high level of antioxidants. Sometimes I’ll blend in raw pumpkin seeds for iron and ground sesame seeds for calcium. You can experiment with different fruits, vegetables, seeds and nuts to suit your own taste.

So when it comes to turning back the clock, the main thing to remember is; exercise regularly to give your body a reason to regenerate, then supply it premium whole foods to allow it to do so. Whole foods provide the body with premium fuel to perform at its peak plus they supply superior “building blocks” for the body to reconstruct new cells after exercise. Your body will be in a constant state of regeneration; and that is anti-aging the natural and healthy way.

Brendan Brazier is one of only a few professional athletes in the world who is vegan. The 30-year-old from North Vancouver, BC consistently places near the top at international Ironman races and is the 2003 Canadian 50km Ultra Marathon Champion. Brendan is the author of the Canadian bestseller Thrive: A guide to optimal health and performance through plant-based whole foods. Brendan is also the formulator of Vega, a whole food plant based meal replacement available in health food stores. www.brendanbrazier.com

By: Winston Craig, MPH, PhD, RD.

There is plenty of evidence to show that the healthiest diet contains a rich array of fruit and vegetables, whole grains, beans and nuts. Dr. Walter Willett, chair of the Nutrition Department at Harvard, recently said that a diet rich in fruits and vegetables plays a significant role in reducing the risk of the major Western chronic diseases.

Health Benefits of Vegetarian Diets

In their study of 50,000 male health professionals, Harvard scientists have found that men who ate red meat as a main dish 5 or more times a week had 4 times the risk of colon cancer compared with men who ate red meat less than once a month. Heavy consumers of red meat were also twice as likely to get prostate cancer.

In another study from Harvard, high-fiber diets rich in fruit and vegetables were associated with lower levels of systolic and diastolic blood pressure while meat intake was associated with higher systolic blood pressure values. Other epidemiological studies suggest that regular consumption of fruit and vegetables protects against risk of stroke.

A study from Uruguay found that a high intake of fruit and vegetables was associated with a low risk of bowel cancer. Lettuce, apples, and bananas especially showed a significant protective effect. In a recent British study, the daily con-sumption of fresh fruit was associated with a 24% reduction in mortality from heart disease, a 32% reduction in mortality from cerebrovascular disease and a 21% reduction in all causes of mortality compared with a less frequent consumption of fruit.

Non-Hodgkin’s lymphoma accounts for about 3% of cancers in the US and affects about 43,000 Americans each year. Its incidence has increased 75% over the past 2 decades. It is now the fifth leading cause of cancer mortality. Concerning the 35,000 post-menopausal women who participated in the Women’s Health Study in Iowa, 104 of the women, after 6 years, were diagnosed with non-Hodgkin’s lymphoma (NHL). Their dietary habits were compared with the rest of the women in the study. Women who ate four or more hamburgers a month had nearly twice the risk of NHL compared with the women who ate fewer than four. Elevated risk of NHL was associated with consumption of animal fat and red meat. A greater consumption of fruits was associated with a lower risk of NHL.

Americans who want to reduce their risk of cancer should limit their consumption of meat and alcohol, according to the American Cancer Society. In their recently revised Guidelines on Diet, Nutrition and Cancer published earlier this year ACS suggests that consumers need to emphasize foods from plant sources (fruit, vegetables, whole grains, pasta and beans) and limit the intake of high-fat foods (especially from animal sources) and limit consumption of meats (especially high-fat meats). Over 500,000 deaths due to cancer occur in the US annually, and proper dietary choices are an important way to reduce the risk of cancer. While some are touting the benefits of alcohol for heart disease, even a moderate intake of alcohol may significantly increase the risk of breast cancer.

In the Nurse’s Health Study from Boston it was observed that excess protein increases the risk of forearm fractures but not hip fractures. Women consuming over 95 gm protein/day had a 22% increased risk of forearm fracture compared with women consuming less than 68 gm/day. The increased risk of osteoporotic fractures was seen for animal protein but not for vegetable protein.

By: Ryan D. Andrews MS, MA, RD, CSCS

I have good news and bad news. The good news is that you probably know what foods to eat for optimal health and body composition. The bad news is that you probably aren’t eating those healthy foods at regular intervals.

Every time we sit down to eat, decisions are made that will impact our strength, health, energy and muscle mass. This article will help you to maximize those variables by outlining what to eat and when to eat it.

Legumes

Yes, I just typed the word legumes. No, I’m not a nutrition loser. Legumes are a great source of protein and fiber. Protein is the raw material for structural and functional components in the body. Legumes also provide B vitamins, vitamin K, iron, zinc, magnesium and other trace elements.

Heck, if legumes could spot me on pull-ups I’d take them with me to the gym. Legumes can be purchased dried and prepared at home for minimal expense. Or, for the ultimate quick meal, buy them canned. The canned varieties can be immediately added to nearly any recipe.

Consuming legumes at most meals throughout the day is a good goal. Options include black beans, pinto beans, refried beans, kidney beans, lima beans, hummus, tempeh, tofu, peas, edamame, lentils, bean burgers, soy burgers, etc.

Soy milk is a fine option; just remember that many people consume plenty of soy from foods. If you are looking for a beverage to mix with a protein powder or pour on your morning oats, try nut “milks” (see below).

Seitan is another dense source of protein. Technically, it’s not a legume. Seitan is actually derived from grain. Seitan is better known as wheat gluten. I’m not a huge fan of recommending high amounts of seitan, as it’s not a whole food, but having it a few times per week can help to boost protein intake. Plus, when seitan is prepared well, it tastes seitan-ilicious.

Legume Ideas:

Legumes are great straight out of the can, added to a salad, in a burrito, in chili, in soup, in a stir-fry, in a scramble, formed into a burger or blended as a dip. Tofu and tempeh can be grilled, baked, broiled, steamed, or crumbled and added to sauces.

Vegetables

Even nutritional degenerates know that vegetables are healthy. Aim for veggie and/or fruit consumption with every feeding of the day. Raw or cooked, frozen or canned, whatever you prefer. I am continually amazed at how much nutrition power vegetables provide. Eating a wide variety of vegetables will provide every vitamin and mineral except vitamin B12 and D. Dark colored vegetables will provide you with pretty much everything but a bigger house.

Vegetables are alkaline once digested and absorbed in the body. This helps to counteract the acidity of legumes and grains. Balancing your acid/base load can preserve muscle mass and promote bone health. If you are struggling to get enough veggies in each day, greens supplements can be helpful. Try adding greens powder to a nutrition shake as a healthy addition. I always encourage clients to keep several bags of frozen vegetables at home. They can serve as back up when the fresh supply is low.

Now, I’m going to share with you the most important vegetable tip ever released in print. Ready? HAVE VEGETABLES ON HAND AND READY TO EAT. Don’t leave them full of dirt, stuffed in the back of your fridge behind the six-pack of lager.

Vegetable Ideas:

Vegetables are great plain, cooked, raw, with hummus, steamed, roasted, in large salads, in wraps, in soups, in stir-fry’s, in scrambles, added to nutrition shakes (good shake additions are pumpkin, beets, and spinach).

Fruits Like I just mentioned above, get those vegetables and/or fruits in with every feeding if possible. Just like vegetables, fruits are loaded with fiber, vitamins, minerals and are alkaline once digested and absorbed in the body. Whole fruits are always preferable to the dried and juiced varieties. I recommend that most clients keep frozen fruits at home in case they run out of fresh.

Fruit Ideas:

Enjoy fruits plain, with nuts, with nut butters, added to whole grain cereals or blended in nutrition shakes.

Whole Grains

Whole grains are about as well understood as astrophysics. And ever since Lucky Charms touted its whole-grain goodness, I can’t dispute the confusion.

Whole Grain Rule Numero Uno: Keep them real. Whole grains should not be refined. Refined means being stripped of ANY component. Wheat flour is refined. This is found in many crackers, chips and snack foods. Even oat bran, wheat bran, and wheat germ are refined. Also, try to keep whole grains in their unprocessed form whenever possible. This means whole quinoa, oats, brown rice, barley, amaranth, millet, corn, sprouted wheat, etc. Most whole grain crackers, breads and snack foods contain PROCESSED whole grains. Obviously, this is much better than the REFINED variety, but still not optimal. Sprouted whole grains would be the best option for breads and tortillas.

Consuming a majority of whole grains first thing in the AM and after workout sessions is a great idea for recovery and body composition. The body will use dense carbohydrate sources very well at those times. Keep in mind that everyone is different and you should adjust your whole grain intake accordingly.

Whole Grain Ideas:

Whole grains are great when cooked plain, with water. They can also be combined with your favorite vegetables, legumes and spices. Some of the best whole grains are quinoa, oatmeal, barley, brown rice, millet, amaranth, sprouted grain breads and sprouted grain tortillas. Nuts and nut butters are an easy high protein addition to whole grains.

Nuts/Seeds

Don’t be afraid of the big bad nut. Adding in healthy fats during the day is very important for health and body composition. I am talking unsalted raw nuts (e.g., walnuts, almonds, cashews, pistachios, peanuts, etc.), seeds (e.g., flax, hemp, chia, sesame, pumpkin, etc.), oils (e.g., canola, walnut, flax, olive, etc.), nut butters, coconut, and so on. Avocado is a good fat source too, but it’s technically a fruit. One of the most important factors with fat intake is balancing your omega-3 to omega-6 ratio! Between 1:2 & 1:4 is a good goal.

Give it up for nut “milks.” Almond and hemp beverages (“milks”) are nutritious drinks with tons of flavor. Plus, they don’t have a lot of useless carbs from sweeteners (only true for the unsweetened and original varieties). Nut/Seed Ideas: Nuts and seeds can be added to just about everything. Some options include salads, whole grain cereals, sprouted grain breads, with fruits, and with legumes. Dried fruits and nuts can be a good combination as well. And don’t forget nut “milks.”

Beyond The Food Groups

Having the know-how, enlisting social support and building habits are essential for good long-term nutrition. Successful nutrition is more than just reading an article and following a meal plan. It constantly evolves and needs troubleshooting. Since we already talked about the healthy food groups, let’s touch on a few more nutrition concepts. *

Hopefully it’s no surprise that frequent feedings and plenty of protein are important for strength, health, energy and muscle mass. Listen to your body. Eat when hungry, stop when full. This can mean anywhere from 3 to 8 times per day. Be smart. * Yes, you are going to eat healthy. No, caloric beverages aren’t a good idea. Save recovery drinks/coconut water/juices for intense training cycles or as minor additions to nutrition shakes. The only exceptions to the caloric beverage habit are unsweetened (or lightly sweetened) non-dairy beverages and nutrition shakes. * Never forget how important “real food” is. People usually don’t overindulge on real foods. Heck, many people don’t eat enough of it. *

Protein powders can be a tasty and nutritious addition to someone’s nutrition plan. Rice protein, hemp protein and pea protein are great options. You may want to try focusing on non-soy protein powders since we tend to get plenty of soy from other foods (as I mentioned earlier). A supplement I recommend to many people is Vega®. This stuff is loaded with protein, fiber, essential fats and is free of soy. But I caution, be on full alert for delici-gasm’s when you consume it. In other words, it tastes good.

*Remember not to skimp on the vitamin B12. Supplementing with this vitamin is an essential component of good nutrition.

*Get out in the sun a few times per week to soak in some vitamin D.

*If you are struggling to balance the omega-3 to omega-6 ratio, consider an algae supplement that provides DHA & EPA.

*What you put into your body before and after your workout can greatly influence your performance and body composition. Taking advantage of this window of opportunity around workout time can be of benefit to any athlete/exerciser. Eating too much food so close to exercise can leave you feeling weighed down and bloated.

Summary

* Eat a vegetable and/or fruit with each feeding

* Eat a higher protein food (legumes, nuts, seeds, supplement) with most feedings

* Build in healthy fats during the day, focus on those higher in omega-3’s

* Focus on consuming a majority of your whole grains first thing in the AM and after exercise/workouts

* Aim for regular meal intervals – every 2-4 hours or so

* Ensure your beverages are non-caloric (exceptions are for athletes, intense training cycles, unsweetened “milks,” and protein shakes)

* Find a peri-workout nutrition strategy that maximizes recovery

Always remember to keep an open mind and use outcome based decision making with nutrition. If things aren’t working and you are down in the dumps with your current routine, then try a different approach. Even the most “perfect” nutrition template isn’t so “perfect” when you can’t adhere to it.

About Ryan Andrews

Ryan Andrews trained and worked at The Johns Hopkins Weight Management Center. He is trained in Exercise Physiology, Nutrition, and Dietetics, Ryan is also the Director of Research at Precision Nutrition – a world leader in nutritional programming for athletes and recreational exercisers. Visit Ryan Andrews at www.precisionnutrition.com.