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Sarcopenia can be defined as “poverty of the flesh.” This loss of muscle mass and strength is a natural part of the aging process.
Sarcopenia is to the muscles what osteoporosis is to our bones. Many older adults suffer from both. The debilitating effects of this combination can be significant frailty, disability, decreased vitality, poor balance, slower gait, falls and fracture. I can imagine you want to minimize these outcomes as much as I do.
You don’t hear much about sarcopenia, but it’s still important to start supporting muscle and bone while we’re younger so both will last us into old age. Muscle mass peaks during our teens to mid-to-late 20’s. From ages 25-50, the decline in muscle mass is roughly 10 percent. Decline accelerates slightly in our 50’s and becomes more significant at 60 years of age. By the age of 80, our muscle mass is a little more than half of what it was in our 20’s.
Nutritionally there are many things you can do to help.

• Reduce the amount of saturated fat, trans fatty acids, cholesterol and total fat in the diet by eating fewer animal products and more plant foods.
• Increase your intake of omega-3 oils by eating flaxseed oil, walnuts and cold-water fish like salmon. Eat at least two, but no more than three, servings of fish per week.
• Increase the intake of monounsaturated fats and the amino acid arginine by eating more nuts and seeds and using a monounsaturated oil, such as olive or macadamia oil, for cooking purposes.
• Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange and yellow vegetables; dark colored berries; and citrus fruits.
• Limit your intake of refined carbohydrates (sugar and refined grains). Sugar and other refined carbohydrates lead to the development of insulin resistance, which, in turn, increases silent inflammation.
• Consume 25 to 50 grams of whey protein daily.

Weight training is probably the most important step you can take to prevent sarcopenia. Either lift weights or engage in some kind of resistance exercises. One key benefit of strength training is the ability to burn more fat. Greater muscle mass is associated with a healthier heart, improved joint function, relief from arthritis pain, better antioxidant protection and a higher self-esteem.
You don’t have to go to the gym. You can do body weight exercises like push ups and vinyasa yoga. A huge bonus from strength training is that you will burn more calories at rest because muscle raises your metabolism.
I hope this information motivates you to do something to prepare yourself for a long and healthy life. I’d hate to see those in my influence suffer long during their older years. As always, let me know your thoughts or if I can be of help to you.

Did you know that leafy greens are some of the most powerful super foods you can consume?

Did you know that simply eating these 4 greens can elevate your energy levels, give you a quicker mind, and can help protect your body from disease?

Today I’ll be sharing these 4 superfoods that are a standard part of my diet to help me be my healthiest. Greens help with cancer prevention and heart disease prevention. Why not stop at the grocery store and try at least one of these in the next few days. Consume organic sources whenever possible. Costco sells the organic kind at a good price.

Kale – This leafy green is full of vitamins A, C, and K. It also contains carotenoids, and flavanoids, which are helpful cancer fighting ingredients. Kale has more iron than many red meats have. You can eat kale chopped up raw in salads or you can try chopping it up into bite-sized pieces and then saute it in toasted sesame oil with fresh garlic. Sauteeing it with sesame oil and garlic was what made me a fan of kale. Now I’ll eat it just like lettuce or chop it up and add to my smoothies.

 Parsley – You’ve probably seen sprigs of parsley set on a plate in a restaurant as garnish, which gets tossed most of the time. But did you know that it’s a powerful herb that is full of vitamin K, C, and A, as well as folate. It contains many volatile oils and flavanoids which make it a ‘chemoprotective food’ that helps to minimize carcinogens in the body. It’s easy to simply toss some into a smoothie or add to your salad. I’m working on eating more of this herb.

Spinach – This leafy green is much more common in people’s diet. Did you know that it’s so powerful that it can reduce skin cancers, ovarian cancer and prostate cancer. It’s full of vitamins A, K, D, and E, and minerals manganese, potassium, and magnesium. Spinach contains a substance called apigenin, which has been shown to help with several cancers. It’s also a great source of Omega 3 fatty acids, and it supports bone health. Spinach is an easy addition to salads, smoothies and scrambled eggs. I eat a lot of spinach and use it in cooking. You can even chop it up and add it to vegetable soups.

Arugula – This green is full of magnesium, potassium, and vitamins A, C, and K. Arugula contains phytonutrients which help keep you cancer free. I think arugula has a stronger taste so I tend to mix it in with other greens in a salad.

Here’s a recipe for a Mediterranean Kale Salad that I think sounds yummy. Let me know if you try it.

Ingredients:

•  12 cups chopped kale
• 2 TBSP lemon juice
• 1 TBSP extra virgin olive oil
• 1 TBSP minced garlic (can use the stuff in the glass jar)
• 1 TSP soy sauce (I use Braggs Liquid Aminos for this)
• Salt and Ground Black Pepper to taste

Directions:

1. Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat. Add the kale, recover, and steam until just tender (7-10 minutes, depending on how thick it is).
2. Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, pepper in a large bowl. Toss steamed kale into dressing until well coated.
3. Enjoy!

Are you ready to make 2018 a healthier year for yourself? Then start by scheduling a totally FREE CONSULT to improve the quality of today and your future.