4 Ways to Hack your Longevity

According to the Global Wellness Institute and Dr. Michael Roizen, in 10 years, “90 will be the new 40.”

Diets Decoded: The Mediterranean Diet

Is the Mediterranean Diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any) is right for you. We’ll explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life (with recipe suggestions). The One-Liner The Mediterranean Diet is inspired by the traditional diets of people who live around the Mediterranean Sea, particularly in Greece and Southern Italy. It emphasizes plant-based foods like fruits and vegetables, whole grains, and legumes, plenty of extra-virgin olive oil, and fresh fish. True followers focus on eating seasonally (although depending on where you live, the seasonal foods available may not exactly be those that are available near the Mediterranean). How you eat also matters: preferably with friends and family while enjoying red wine and each other’s company. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? What You Eat Tons of fresh veggies, some fruit, whole grains like brown rice, beans, and nuts. Fish and chicken are key, especially flavored with fresh herbs and spices. Dairy is included occasionally—in the form of fresh cheeses and yogurt—as are eggs. While pasta is a staple, it’s usually consumed in small portions at the start of a meal and freshly prepared. Picture a vibrant Greek salad with greens, juicy tomatoes, cucumbers, and feta tossed in EVOO and herbs and topped with a piece of grilled chicken or fish. RELATED: 7 Healthy Chicken Dinners That Actually Aren’t Boring What You Don’t Eat You generally stay away from processed, packaged foods made with added sugar or refined grains and oils. Red meat is limited to an occasional option (i.e. a few times a month), and you stick to olive oil in lieu of other cooking fats like butter and canola oil. Pros and Cons The basics of this diet mirror the basic principles of good nutrition: whole foods, tons of veggies, and healthy fats. (Win, win, win!) Its health benefits are also the most well-documented (of ALL diets, seriously) by research studies. It’s particularly powerful when it comes to heart health. It’s been linked to lowering heart disease risk factors like high LDL cholesterol levels and high blood sugar and to reducing heart attacks and death from heart disease. The diet may also protect your brain as you age. Bonus: the Mediterranean Diet recognizes the importance of enjoying meals (and a really nice bottle of red) with family and friends, which comes with additional mental health benefits. The only potential con is that it may be hard to recreate while trying to eat locally depending on where you live, and some of the benefits may stem from the broader Mediterranean lifestyle. (In other words, if you can move to a gorgeous, remote Greek island, we highly recommend it.) You can also overdo it: it’s easy to go a little overboard on portion size when picking at olives and cheese while sipping red wine. 3 Mediterranean Diet-Approved Recipes Broccoli Rabe Pesto Hummus Salmon and Feta Omelet with Asparagus Cucumber Feta Greek Yogurt Dip Next Up: Is the Paleo Diet healthy?

7 Delicious Anti-Inflammatory Foods to Eat Daily

Knowing which foods cause inflammation and which foods are anti-inflammatory is one of the best ways to avoid illness and safeguard your overall health. (We know, it’s hard to have a conversation these days without the term “inflammation” coming up!) Picture this: chronic inflammation is like smoldering embers in a fire pit. When the wrong kind of fuel—AKA inflammatory foods that act like buckets of lighter fluid—is added, everything ignites and burns out of control, causing disease. Eating anti-inflammatory foods, on the other hand, is like stocking up on buckets of water to keep things from getting out of hand. And if ignition does happen, your body will be more equipped to fight the fire, since it’s got a supply of extinguishers—nutrients like antioxidants and organosulfur compounds—ready and waiting. RELATED: Inflammation, Explained: What It Really Is Supplements can help, too, but foods are generally more powerful since many contain several different anti-inflammatory components. (They’re the complete package!) Here are the seven anti-inflammatory foods you should add to your diet, now. 7 Anti-Inflammatory Foods 1. Extra Virgin Olive Oil Olive oil’s many health benefits are partially attributed to its ability to prevent inflammation. It contains oleic acid, a monounsaturated fat linked to reducing inflammation and is loaded with powerful antioxidants, the compounds that battle free radicals. Just be sure to reach for cold-pressed extra-virgin. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? 2. Garlic Organosulfur compounds in garlic have been found to inhibit inflammatory enzymes and to decrease production of inflammatory signaling molecules in the blood. 3. Broccoli This cruciferous veggie contains an antioxidant called sulforaphane, which has been shown to reduce levels of inflammatory compounds. It’s also linked to reduced risk of diseases like heart disease and cancer, which may be attributable to its anti-inflammatory powers. 4. Turmeric Trendy turmeric has a good reputation for a reason. It’s filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It’s like the Superman of anti-inflammatory foods. 5. Cinnamon In addition to its brain health and blood pressure benefits, cinnamon contains cinnamaldehyde, an antioxidant that inhibits expression of inflammatory compounds. RELATED: Why You Should Add Spices to Every Meal 6. Strawberries Strawberries are kind of a do-it-all anti-inflammatory food. They contain a trifecta of powerful antioxidants—vitamin C, anthocyanin, and glutathione. That’s likely why studies have shown eating them regularly can reduce inflammatory markers. 7. Apples Apple skins contain anthocyanins (that’s where they get the red color), antioxidants that reduce inflammatory responses. Just don’t peel your apple before taking a crunchy bite.