Healthy Habits - Discover the Key to Building a Strong Body with the Right Foods

In a groundbreaking revelation, renowned nutrition expert and founder of FoodTrients, Grace O shares the ultimate guide to achieving a strong and healthy body through the power of nutrition. Whether you are young or old, male or female, the secret to maintaining robust bones and muscles lies in the foods you eat. Grace O’s latest insights offer a delicious and versatile approach to nutrition that caters to omnivores, vegetarians, and vegans alike.

 

The Foundation of Strength: Protein-Rich Foods

To maintain and build muscle, the average person should consume 46-56 grams of protein daily. Grace O emphasizes the importance of incorporating a variety of protein sources into your diet:

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  Meat, Poultry, and Seafood: Lean beef, pork, chicken, turkey, salmon, tuna, and shellfish provide essential nutrients like Omega-3 fatty acids, selenium, zinc, and iron.
• Eggs and Dairy: Eggs, rich in leucine and B vitamins, and dairy products like Greek yogurt and cottage cheese are excellent for muscle synthesis and energy production.
• Grains: Quinoa, brown rice, and buckwheat are high-protein grains that offer a balanced amino acid profile, vital vitamins, and minerals.
• Beans and Legumes: Peanuts, lentils, kidney beans, black beans, navy beans, and chickpeas are powerhouse sources of protein, fiber, and essential minerals.
• Nuts: Almonds and walnuts provide protein, healthy fats, antioxidants, and essential nutrients for heart health and muscle building.
• Tofu: A versatile option for vegans and vegetarians, tofu is rich in protein and calcium, promoting healthy bones and muscle recovery.

Foods for Keeping Joints in Shape

In addition to protein-rich foods, Grace O highlights several foods that support joint health through their anti-inflammatory properties and high calcium content:

• Bell Peppers: Packed with vitamin C, bell peppers stimulate collagen production and reduce inflammation.
• Blueberries: This superfood is loaded with polyphenols and vitamin C, which help reduce joint pain and boost immunity.
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  Bok Choy: Along with other leafy greens like spinach and kale, bok choy is a great source of calcium and vitamin K.
• Bone Broth: Rich in protein and collagen, bone broth supports skin, bones, tendons, and connective tissue.
• Fortified Milk: Vitamin D-fortified milk enhances calcium absorption for strong bones.
• Mushrooms: A rare natural source of vitamin D, mushrooms also provide a satisfying meat alternative.
• Prunes: Containing potassium, magnesium, and vitamin K, prunes are a tasty snack that promotes bone and joint health.
• Sardines: Loaded with omega-3s, calcium, and vitamin D, sardines are excellent for reducing inflammation and strengthening bones.
• Sweet Potatoes: Full of magnesium and potassium, sweet potatoes support bone health by activating vitamin D and neutralizing acid-induced calcium loss.
• Tofu: Once again, tofu proves to be a nutritional powerhouse, offering ample calcium and reducing joint pain.
• Turmeric: This golden spice, related to ginger, can be added to various dishes to reduce inflammation and promote overall health.

Grace O’s comprehensive guide to building a strong body with the right foods is not just for athletes or bodybuilders; it is for anyone who wants to age well and maintain their strength and vitality. By incorporating these nutrient-rich foods into your diet, you can enjoy a healthier, stronger body at any age. To view the entire article and recipes, click here.

 

Following is a recipe from Grace’s latest cookbook, Anti-Aging Dishes from Around the World. It takes nutritional superstar tofu out of Asia for a change and spices it up Italian-style.  Perfect for a light, healthy summer meal.

 

Roman Tofu Salad

Serves 4

Bored with regular green salads? Spice things up with this tofu salad that can also be a main course. The tofu is marinated in Italian spices and paired with Mediterranean veggies. A light lemon-herb dressing perfectly suits the combination. To reduce the time for marinating, cooking, and cooling, consider preparing the tofu ahead of time and simply adding it to the veggies when you’re ready to serve.

 

Benefits

Tofu provides protein for building and repairing muscles, bones, cartilage, skin, hair, and nails.

 

Ingredients

1 block (14 oz.) firm tofu, pressed and cubed (about ½-inch in size)
1 cup (1 pint container) halved cherry tomatoes
1 medium cucumber, peeled and cubed
½ cup chopped red onion
1 can (4 oz.) whole or sliced black olives, drained

 

Dressing

¼ cup olive oil, plus 2 tsp.
2 Tbs. freshly squeezed lemon juice
½ tsp. dried oregano
¼ tsp. dried basil
¼ tsp. garlic salt
¼ tsp. freshly ground black pepper

 

Procedure
1. Place the tofu cubes in a medium mixing bowl.

2. Make the dressing: In a small mixing bowl, whisk together ¼ cup oil, lemon juice, oregano, basil, garlic salt, and pepper.

3. Set 2 Tbs. of the dressing aside. Pour the rest over the tofu and marinate for 1 hour in the refrigerator.

4. Preheat the oven to 350 degrees F.

5. Pour 2 tsp. oil in the bottom of a glass baking pan, add the tofu and any additional marinade, and bake for 30 minutes, flipping the tofu halfway through baking time. Remove from the oven and cool completely, about 15 minutes.

6. In a large serving bowl, combine the tofu, tomatoes, cucumber, onion, and olives.

7. Pour the reserved dressing over the salad and toss gently. Serve cold.

 

Gluten-Free

Vegan

Vegetarian

 

FoodTrients® is a philosophy and a resource dedicated to the foods and rejuvenating nutrients that help us fight the diseases of aging and promote longevity. Grace's healthy living program is built around nine age-defying “FoodTrients,” which she incorporates into her recipes and articles.  They are: Anti-Inflammatory, Antioxidant, Beauty, Detox, Disease Prevention, Gut Health, Immune Boosters, Mind, and Strength. All recipes on the website combine modern scientific research and medicinal herbs and ingredients from cultures around the world. They’re loaded with flavor and superfoods, which promote wellness, increase energy and vitality, improve skin, and help people look and feel younger.  For more information and recipes visit www.FoodTrients.com. 

 

About Grace O

Over a span of 30 years, Grace O has built an impressive record of business achievement, community building, philanthropy, and community service in California. Guided by her spirit of entrepreneurship and building on a model of generosity learned from her family, Grace has spent a lifetime helping people heal through food and medicine. Grace launched FoodTrients.com in 2010 where she shares age-defying superfoods from around the world and creates delicious recipes with them. Grace is the author of three award-winning cookbooks—The Age GRACEfully Cookbook: The Power of FOODTRIENTS to Promote Health and Well-being for a Joyful and Sustainable Life; The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, and the multi-award-winning Anti-Aging Dishes from Around the World.