My mom is turning 75 today and she is seriously rocking it! I cant help but ask myself – what are her secrets and how can I leverage them to help me look and feel as good as she does at 75?
If you don’t mind – I would like to start on a bit of a serious note. Dementia runs on my mom’s side of the family. My maternal grandmother likely died of some form of dementia in the early 1980s. Although it was never confirmed, the signs were all there, including disorientation to time and place. One time when my grandmother was coming from South Africa to visit Canada, she got lost in the United States. She walked out of the airport during her layover and my family didn’t know where she was! Trying to locate someone in the US from Canada must have been extremely challenging. Luckily, it all ended well, and my grandmother was found safe and sound and brought to Canada. I wasn’t yet born – but, I can only imagine how scary that must have been for everyone involved.
An Accidental Case Study
I feel as though my mom may have inadvertently been part of a case study on the role of lifestyle factors in delaying the onset of dementia. This, of course, is just my thinking – no real research study was conducted.
NOTE – Just because someone in your family has or had dementia, it does not mean that you will get it. In addition to having a specific genetic predisposition (APOE 4), there are many lifestyle factors that can contribute to or protect you against the development dementia. The medical community does not yet know the magic combination – and, to be honest – there likely isn’t a prescriptive lifestyle solution. But, we do know that living healthy – no smoking, low alcohol intake, healthy diet – is beneficial and may help to protect you from the development of disease – e.g., dementia.
My mom – by choice – has led a very healthy lifestyle. It is so healthy – it is almost nauseating. Today she turns 75, and is still physically and mentally as sharp as she always has been and is ultra-energetic (usually the last one standing at any party!). I cant help but think that her healthy lifestyle is helping her brain to stay in tip-top shape. In celebration of her and her inspirational lifestyle, I thought share some insights on how she chooses to live.
Food Diaries from a 75-year-old Rock Star
My mom’s approach to healthy eating is quite incredible; so, I asked her to record a week of her eating habits. Below, in italics, is her food diary:
My liquids everyday:
Water
Pomegranate juice
Freshly squeeze orange juice
Remember – vitamin C does not stay in the system. It has to be taken every day!
I also eat 10 almonds per day.
Day 1
Breakfast
Quarter oats with bran cereal mix
Berries (blue and black)
Freshly squeeze orange juice
Skim milk + prune yogurt
About 10 almonds
Lunch
Freshly sliced fruit (mango and banana)
Home-made banana and blueberry muffins:
Preheat oven to 350 degrees F
Prepare muffin tray by lining with paper cups
2 cups self-rising flour
5 mashed bananas
½ cup sugar
Tablespoon maple syrup
2 tsp pure vanilla extract
1 tsp fresh lemon juice
1 level tsp baking soda
2 level tsp baking power
4 oz blue berries
¼ stick butter melted
Mix until incorporated, but do not over mix!
Cinnamon may be added, if desired
Spoon batter into paper cup lined muffin tray
Cook in 350 degrees F? for 12-15 minutes
Check for doneness with toothpick – should come out clean!
Enjoy!
Dinner
Curry in a hurry with steamed rice and lox:
Cut boneless chicken breast into 1 inch chunk and place in an over-safe Pyrex baking dish
Cover chicken with one jar of curry cooking sauce from your local grocery store (e.g., PC’s Korma sauce or PC’s Tikka Masala 400 ml jar) and mix until well incorporated
Bake in 375 degree F, until chicken is cooked (approx.. 30 minutes); 45 – 60 minutes if you use bone in chicken (e.g., chicken legs or thighs)
[/expand]Fruit and ice cream
Day 2
Breakfast
Oats large flakes (cook for 15 minutes)
Skim milk + yogurt with blue berries and strawberries
Lunch
1 homemade muffin
Cantaloupe
Pomegranate juice
Unsalted almonds
Dinner
Pan seared salmon + 2 scallops
Vegetables: broccoli and carrots
Rice with parsley
Pomegranate juice and bottled water
Day 3
Breakfast
High fiber cereal
Yogurt and skim milk
Blueberries and blackberries
Freshly squeezed orange juice
Lunch (*not recorded)
Dinner (out – Greek style on the Danforth)
Chicken souvlaki (grilled)
Tzatziki, taramasalata and humus served with warmed pita bread
Grilled octopus
Flaming cheese (saganaki)
Sparkling water with lime
Day 4
Breakfast
Bran cereal with skim milk
Yogurt
Blueberries and raspberries
Lunch
Toasted bagel with non-fat cream cheese
Dinner
Leftover chicken curry in pita wrap
Salad + fresh pineapple
Day 5
Breakfast
Bran + oat meal with hot skim milk
Blueberries + strawberries and yogurt
Lunch
No time; so, only had almonds, tangerines and banana
Dinner
Scallops with curried rice
Broccoli, leeks and salad
Water and pomegranate juice
Day 6
Breakfast
Bran cereal
Skim milk
Blueberries + strawberries
Yogurt and almonds
Freshly squeezed orange juice
Lunch
Pomegranate juice
Evian water
Banana
Dinner
Steak with red onions and leeks
Yam
Salad
My mom jetted off to South Africa on Day 6, so I couldnt get a full week of her Food Diary. She left some final thoughts at the end of her diary:
Well cheerio – leaving the country for 2 weeks to sunny Cape Town, South Africa!
My motto is create an eating style and enjoy what you eat.
Keep smiling and refuse to get old!
Take Home Message:
Healthy eating is a key pillar in the pursuit of a healthy brain. As you reflect on your own eating habits, I hope you found my mom’s 6-day food diary inspirational. I know I did!One thing that really stuck out to me is the importance of eating in moderation. We all know it to be true, but – here – we see it in action. My mom’s lunches are quite small, with a relatively substantial breakfast and dinner.
Also of note, all of my mom’s meal choices include fresh and healthy foods (e.g., daily blueberries – a known antioxidant, and almonds, which contain high levels of vitamin E).
Let me know about your favourite healthy meals. Email andrea@brainshape.ca or comment below!