Luke Ashton’s Post

When it comes to longevity, you need to make sure you are providing the right nutrition to preserve our healthy bones 🦴⬇️ Experiencing bone loss is a natural part of aging, but eating a well-balanced diet can slow down the process. Here are several nutrients you need to prioritize to keep your bones healthy as you age: Calcium: If you don't get enough calcium from your diet, your body will pull the minerals from your bones. Dairy products are more widely known as being sources of calcium, but other calcium-rich foods include tofu, beans, leafy greens, sardines, bok choy, and plant-based milk. Luckily, many of our Longevity Diet meals contain tofu, beans, and/or dark, leafy greens. Vitamin D: Now, to absorb the calcium from your diet, you need to make sure you are getting enough vitamin D. While you can always get vitamin D from the sun, sometimes that is not always possible, so we need to make sure we are consuming vitamin D-rich foods. These include salmon, tuna, egg yolks, mushrooms, milk, and fortified plant-based milk and cereals. When choosing meals from our Pick Your Own plans, make sure to choose a few of our delicious salmon dishes! Protein: Protein is essential for replacing bone when it is lost, so make sure you are getting enough. The average adult should strive for around 0.36 grams of protein per pound of body weight, while older adults may need to increase the amount to 0.45 grams. That being said, always check with your doctor or Registered Dietitian to determine your appropriate protein needs. Protein sources include meat, Greek yogurt, eggs, tofu, lentils, and almonds. Click below to view our meal plans and make sure you are easily getting in your daily nutrients: https://lnkd.in/g_RKp5TY 📣Read more here: https://lnkd.in/gzS_D6cq #nutritionforlongevity #n4l #health #healthyfood #healthy #food #meal #mealdelivery #delivery #mealplan #mealkit #nutrition #nutrient #bone #tip #calcium #vitamind #protein #healthtip #wellness

How to Get Started with Nutrition You make progress usually by following steps. Not jumping right into a complete change but by changing things, one at a time. If I were struggling with weight loss and needed to make a change to my way of eating, here are the steps I’d take. 1️⃣ Drink a gallon of water a day, replacing all sodas, beers, energy drinks, etc. In other words, no liquid calories. If it’s hard to get rid of the sweet cravings, a diet soda here and there might help. 2️⃣ Start eating breakfast, lunch, dinner, and 2 snacks. Stop eating 3 hours before bed. 3️⃣ Now that I’d have a schedule I would next construct balanced meals. ⅓ protein ⅓ fiber. ⅓ starches. Examples: breakfast: veggie omelet with sweet potato, lunch: steak salad with whole-grain bread, dinner: salmon, asparagus, and rice. 4️⃣ Now I’d start measuring amounts in grams with a kitchen scale and inputting what I eat to an app called Chronometer. I’d follow the calorie and macro targets the app gives based on my goal and adhere to them by seeing how I fill those requirements. 5️⃣ Now I’d start to pay more attention to micronutrients. In Chronometer, I’d check that the foods that I eat also give me my daily RDAs of the macronutrients I need. For instance if I am getting enough vitamin A, vitamin K, or potassium. If I don’t I’d read suggestions from the app on what foods to add. 6️⃣ Now I might mess around with supplements based on if I lack anything most times in terms of macro or micronutrients. I’d also start taking creatine monohydrate to boost my performance, recovery, and muscle growth. Was this helpful? Tag a friend. #nutritiontips #weightlossjourney #healthylifestyle #stepbystepnutrition #macrocounting #micronutrientsmatter #nutritionadvice #fitnessmotivation #fitness

🍗🍝MY FAVORITE MEAL 🥬🍅🥒 🗣️Eating a healthy meal that includes pasta, chicken, and vegetables can offer numerous benefits for your overall health and well-being. 🎯Here are some of the key significance of this balanced meal: 1. Balanced nutrition: Pasta provides carbohydrates for energy, chicken offers protein for muscle health and repair, and vegetables supply essential vitamins, minerals, and fiber. This combination helps ensure you get a well-rounded mix of nutrients that your body needs to function properly. 2. Satiety: The combination of protein, fiber, and complex carbohydrates in this meal can help you feel full and satisfied for a longer period of time, which can help prevent overeating and snacking between meals. 3. Weight management: Eating a balanced meal like this can support weight management goals by providing a good balance of nutrients without excessive calories. Lean protein from the chicken can also help support muscle mass while promoting fat loss. 4. Heart health: Choosing whole grain pasta, lean chicken, and a variety of vegetables can contribute to heart health by providing fiber, antioxidants, and healthy fats. This combination can help lower cholesterol levels and reduce the risk of cardiovascular diseases. 5. Immune support: The vitamins, minerals, and antioxidants found in the vegetables included in this meal can help support a healthy immune system, which is essential for fighting off illnesses and infections. 6. Digestive health: The fiber from the vegetables and whole grain pasta can promote healthy digestion and regular bowel movements, reducing the risk of constipation and supporting gut health. 7. Energy levels: The carbohydrates from the pasta provide a source of energy, while the protein from the chicken helps sustain that energy over a longer period of time. This can help support your energy levels throughout the day. Overall, enjoying a meal that combines pasta, chicken, and vegetables can be a nutritious and satisfying way to support your health and well-being. ⚠️ Regardingless of eating a healthy meal,always put into consideration the portion of your meal,it goes a long way for a weight management #healthymeal #eatinghabit #eatinglifestyle #healthychoice #performancecoach #nutrition #pastameal #veggies #healthylifestyle #toptrainer

🚨CHICKEN PASTA WITH VEGGIES FOR THE DINNER 🍽️🥦🍗🍝 🗣️Eating a healthy meal that includes pasta, chicken, and vegetables can offer numerous benefits for your overall health and well-being. 🎯Here are some of the key significance of this balanced meal: 1. Balanced nutrition: Pasta provides carbohydrates for energy, chicken offers protein for muscle health and repair, and vegetables supply essential vitamins, minerals, and fiber. This combination helps ensure you get a well-rounded mix of nutrients that your body needs to function properly. 2. Satiety: The combination of protein, fiber, and complex carbohydrates in this meal can help you feel full and satisfied for a longer period of time, which can help prevent overeating and snacking between meals. 3. Weight management: Eating a balanced meal like this can support weight management goals by providing a good balance of nutrients without excessive calories. Lean protein from the chicken can also help support muscle mass while promoting fat loss. 4. Heart health: Choosing whole grain pasta, lean chicken, and a variety of vegetables can contribute to heart health by providing fiber, antioxidants, and healthy fats. This combination can help lower cholesterol levels and reduce the risk of cardiovascular diseases. 5. Immune support: The vitamins, minerals, and antioxidants found in the vegetables included in this meal can help support a healthy immune system, which is essential for fighting off illnesses and infections. 6. Digestive health: The fiber from the vegetables and whole grain pasta can promote healthy digestion and regular bowel movements, reducing the risk of constipation and supporting gut health. 7. Energy levels: The carbohydrates from the pasta provide a source of energy, while the protein from the chicken helps sustain that energy over a longer period of time. This can help support your energy levels throughout the day. Overall, enjoying a meal that combines pasta, chicken, and vegetables can be a nutritious and satisfying way to support your health and well-being. ⚠️ Regardingless of eating a healthy meal,always put into consideration the portion of your meal,it goes a long way for a weight management #healthymeal #eatinghabit #eatinglifestyle #healthychoice #performancecoach #nutrition #toptrainer

Looking to age gracefully and maintain vitality? It all starts with what you eat! Discover recipes that not only taste amazing but also support healthy aging. Explore how the Mediterranean and MIND diets can enhance your longevity and cognitive function. Check out the full article to add these delicious, nutritious recipes to your meal plan today! #nutrition #healthyeating https://lnkd.in/dYH3X6JZ

Are you looking for recipes to make your meals healthier? 💪💚✨ 🌿 Here are some delicious options tailored for those following the Mediterranean or MIND diet. These recipes can help enhance your meals with nutrient-rich ingredients, bringing you closer to your health goals while adding plenty of flavor to your table! 🥗🍎🌱🐟🥩🫒 #mediterraneandiet #extravirginoliveoil

National Nutrition Week🌿 It’s Simple After a high-protein breakfast, your blood sugar can remain low for up to four hours,starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry.Enjoying a high protein breakfast is a great strategy for those looking to curb cravings and promote feelings of fullness between meals.Protein is one of the three major “macronutrients” (along with carbohydrates and fat). Adding more protein to your diet is one of the most effective ways to lose weight. Research shows eating at least 20 grams of protein at breakfast can really help Protein needs vary from person to person.Few healthy & easy high-protein breakfast foods include: Low-fat Greek yogurt. ✨ Whole wheat bread with nut butter. ✨ Eggs ( Boiled, Fry, Omelette) ✨ Besan/Green Sprouts Cheela ✨ Black Chana Salad ✨ Paneer/Tofu Paratha LifeUno #explore #healthyfood

How to eat MORE to LOSE weight 👇🏻 but first: if u need help understanding the basics... 📣 COMMENT: NUTRITION and I'll send u my free "Intro to Nutrition" guide ok so here's what most people get wrong: There's a lot of misconception about what this actually means. This does not mean you can simply eat anything you want and still lose weight. It also does not mean you can eat more calories than usual. This simply refers to gravitating towards low calorie, higher density foods that give you more volume to eat for the same amount of calories. For example, you can eat three spoonfuls of ice cream for 100 cal...OR you can eat nearly a half a bag of baby carrots sure, your Chick-fil-A grilled chicken sandwich has a good amount of protein and is a good option for Chick-fil-A but still has about 320 calories for the sandwich ALONE. If you wanted to eat more food and still stay around 320 cal, you could have 2 whole cups of spinach, half a cucumber, 1/2 cup watermelon, 1/2 cup strawberries, 1/4 cup carrots, and grilled chicken breast in a jumbo salad with the same amount of calories. ✨Bonus: fruits and vegetables have a great source of fiber, which will help you stay fuller for longer! Eat more whole foods with more nutrients and watch yourself feel fuller, have less cravings, and reach ur goals faster than ever. NOW GO EAT!! #nutrition #nutritiontips #fatloss #fatlosstips #weightloss #weightlosstips

9 Nutrition Tips for Healthy Aging 🍎 Stay hydrated by drinking water, milk, or juices. Aim for 6-8 cups of fluids daily. 🥦 Load up on fruits and veggies for important vitamins, minerals, and fiber. Aim for a variety of colors. 🥚 Include lean protein sources like eggs, fish, beans, and lean meats to build and maintain muscle. 🥛 Get enough calcium and vitamin D from dairy, fortified milks, yogurt, or supplements for strong bones. 🥜 Snack on nuts and seeds which provide healthy fats, protein, and fiber to keep you feeling full. 💊 Take a daily multivitamin to fill any nutritional gaps in your diet. 🍽️ Eat smaller portions at meals but aim for 3 nutritious meals per day to get adequate calories. 🧂 Limit salt, saturated fat, and added sugars which can worsen chronic conditions like heart disease and diabetes. 🥗 Make mealtimes social! Eating with family or friends can help you stay engaged and motivated. The key is choosing nutrient-dense foods to meet your body's changing needs as you age. Proper nutrition supports energy, healing, immunity, and overall wellbeing. #HealthyAging #SeniorNutrition #NutritionForLongevity #AgingWell #EatClean #RealFood #WholeFood #NutrientsForSeniors #BalancedDiet #NutritiousMeals #StayHydrated #LoadUpOnProduce #LeanProtein #CalciumAndVitaminD #HealthyFats #MultivitaminSupport #PortionControl #LimitSalt #LimitSugar #SocialMealtimes #EngagedEating #NutritionMatters #SeniorWellness #SeniorHealth #GoldenYears #JASACare

WHY WE NEED TO EAT THOSE GREEN VEGETABLES! 🥦🥬🥒🫑 On this Healthy June with Elizabeth Challenge, I encouraged you to make five small changes. I am beginning to realise that this was rather a big ask, as even I have found some days difficult. I hope some of you are still with me and feeling the benefits of these changes to your lifestyle. Please do let us know how you are getting along. The fourth change I suggested, was to increase your intake of green vegetables. I am sure you will be interested to know the reasons! Most importantly they are packed with vitamins, minerals, and antioxidants that protect us from disease. Green vegetables are also anti-aging because they delay the shortening of telomeres which are the protective tips on DNA that shorten with aging. When the telomere is completely gone the cell dies. Our greens are also packed with fibre which we need for good digestion and to feed and nourish good gut bacteria. I hope this will encourage you to eat more greens especially broccoli, spinach and kale. Earlier this year I was lucky enough to enjoy a Mediterranean diet which we know is a healthy diet. One thing that I noticed is that vegetables are an important part of the breakfast menu. I now incorporate this into my diet. Sometimes it is simply cooked roasted peppers with tomatoes and sometimes courgettes/zucchini which are quick and easy to cook with a little olive oil. This morning. I had steamed spinach, with eggs and mushrooms, which a few months ago I would not have dreamed of having at breakfast! The importance of good nutrition cannot be over-emphasized; I believe, “If food is not your medicine, then medicine will become your food!” Good nutrition nourishes the body and provides it with the nutrients it needs to protect it from disease, renew cells, remove toxins, and provide energy to enable it to work and play. What we eat is the foundation of good health so please eat those greens! #healthyjunewithelizabeth #nutrition #nutritionist #healthyeating #healthyliving #health #healthyfood #eatyourgreens #vegetables #healthcoach #healthcoaching