Fight Aging With Every Meal

Spring is a wonderful time to commit to eating healthier—and looking and feeling better

| April/May 2011

  • Photography by Howard Lee Puckett; Styling by Virginia Cravens-Houston and Judy Feagin

Live Longer, Live Healthier:
Spinach with Pan-Roasted Garlic
Lavender and Catnip Dreamtime Tea
Herb-Laced Dry Rubs
Dark Chocolate Dipping Sauce
Hearty Herbal Beans
Shiitake and Herb Dressing 

Melt-in-your-mouth dark chocolate. It’s just one of many superfoods that can help fight the effects of aging so you look and feel your best, no matter your age. Herbs can ensure that every superfood bite is delicious. That means you can enjoy good-for-you foods without missing dishes laden with fat, salt or refined sugar.

Spring is a wonderful time to commit to eating healthier—and looking and feeling better. Remember that every meal is an opportunity to fight aging. And it may be easier than you think. Even small, positive changes can make a world of difference.

The American Heart Association (AHA) recommends 4.5 cups daily of fruits and vegetables. Select fresh, in-season spring lettuces and other vegetables that are a pleasure to cultivate in your garden or place in your basket at the local farmer’s market. Fill your refrigerator with brightly colored fresh produce such as blueberries, apples, sweet potatoes, carrots, tomatoes and dark, leafy greens, just to name a few.

Eat more fiber-rich whole grains with herbs. The AHA recommends at least three 1-ounce equivalent servings of whole grains each day. Savor at least two 3.5-ounce servings of fish, preferably oily fish, a week.

Other important AHA guidelines: Enjoy at least four servings of nuts, legumes and seeds per week. Keep your sodium intake to less than 1,500 mg a day. Don’t eat more than two servings a week of processed meats. Make sure that saturated fat is less than 7 percent of your total energy intake. Don’t drink more than 36 ounces a week of sugar-sweetened beverages. And don’t forget about superfoods, like delicious dark chocolate.

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