February is Heart Health Month – the perfect time to focus on this important organ. Use the checklists all month in the Weekly Focus emails to help promote heart health – this week we cover part one of Nutrition How-To’s for your heart. We also present the February issue of Dr. Andrew Weil’s Self Healing Newsletter, free to Healthy Aging members! Plus a heart-healthy recipe, Sesame-Maple Roasted Tofu, delicious and nutritious. Enjoy!
Yours in health,
The Dr. Weil on Healthy Aging Team
Pros/Cons of Gaining Weight, Lean Body Mass
“I…am considering strength training to increase my lean body mass… I currently have excellent health - high aerobic endurance and I eat a well-balanced diet… long term, once I've gained muscle mass, I'd like to balance aerobic and strength training to maintain both aspects of fitness.”
Ounce of Prevention
Making small adjustments in your lifestyle now can help you adapt to the changes that time brings, and help ensure that you arrive at old age with minimal deficits and discomforts. Use the Ounce of Prevention section for actionable advice on topics such as medical tests, changes to improve life satisfaction, preventing falls and more.
Sesame-Maple Roasted Tofu
This quick and healthy dinner pairs creamy tofu and crispy snap peas with a tahini-maple sauce.
Checklist: Nutrition How-To’s, Part 1
Eat an anti-inflammatory diet like the one found in the Anti-Inflammatory Diet section. This common sense eating plan addresses the many diseases and illnesses associated with inflammation, including heart disease.
Use extra-virgin olive oil as your main cooking oil and as a replacement for butter or margarine at the table. The monounsaturated fat found in olive oil is good for your cholesterol profile, and can help lower your risk of heart disease.
Reduce your intake of saturated fat - which can contribute to high cholesterol. Cut back on whole-fat dairy foods like cheese, cream and milk, as well as red meat.
Add vegetarian protein to your meals. Whole soy contains phytonutrients which have been shown to help prevent heart disease and several forms of cancer. Ask for marinated tofu or soybeans on a salad, order an edamame appetizer, and opt for the veggie burger when you have the choice.
