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Boomers To Thank For Trends To Help Mind And Body

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By JANET HELM Chicago Tribune

The Tampa Tribune

Published: March 19, 2008

Updated: 03/20/2008 01:03 pm

CHICAGO - Chicago lawyer Ray Gordon looks at food in a whole new way.

At 59, he has taken over the responsibility of grocery shopping and cooking, a role his wife had for 30 years.

"The kitchen is now my domain," he said. "I enjoy cooking. It's like a hobby."

This transformation was spurred by rising blood pressure and cholesterol levels that landed Gordon at Northwestern Memorial Wellness Institute. After identifying his "food personality," working with a dietitian and exercising for the first time in his life, he dropped 30 pounds and reduced his blood pressure enough to scale back on medication.

"I never used to think about my meals or what I was eating," he said. "I knew I had to make changes."

Gordon is typical of baby boomers who are getting their act together when it comes to what they eat. They are taking their health into their own hands and changing the American foodscape along the way.

Born between 1946 and 1964, the baby boomers are behind a majority of food trends - from nutritionally enhanced foods and functional beverages to fresh local produce and artisanal foods.

"This generation is redefining what it means to have quality food," said Michelle Barry, an analyst with The Hartman Group, a market research firm in Bellevue, Wash.

And, she added, they're investing the time to become more knowledgeable about food. Aging boomers approach food with a sense of optimism and hope and view it as a way they can help control their future, she said.

Boomers have traded in their Tang for orange juice fortified with ingredients that can reduce their cholesterol. They've ditched their Pop-Tarts for high-fiber flaxseed cereal and said goodbye to Tab for acai berry smoothies and green tea.

Bookstores and grocery stores are filled with how-to tomes and foods promising to keep your mind sharp, arteries clear, bones strong and joints pain-free.

A major champion of this movement is Michael Roizen, creator of the RealAge program and co-author of the book "You Staying Young: The Owner's Manual for Extending Your Warranty" (Free Press, $26).

His approach is based on research suggesting that your food and lifestyle choices can add years to your life. For instance, one recent study found that people who eat five servings of fruits and vegetables a day, drink moderately, exercise and quit smoking live on average 14 years longer than people who adopt none of these behaviors.

Power Foods For Boomers

Salmon: Salmon and other fatty fish are rich in omega-3 fatty acids that help decrease inflammation and may reduce the risk of heart disease and certain cancers, including breast and prostate cancer. Aim for at least two servings of fish per week or consider omega 3-fortified foods and fish oil supplements.

Double dose of spice: Turmeric contains a compound called curcumin that may help keep the brain young. Older adults in Singapore who ate turmeric-rich curry often were half as likely to suffer from mental decline. Cinnamon appears to have insulinlike properties that may help control blood sugar levels. As little as 1/4 teaspoon a day was found to be beneficial.

Whole grains: You can potentially reduce your risk of diabetes, heart disease, stroke and certain cancers by simply replacing refined grains with whole grains, which are higher in fiber and other disease-fighting nutrients.

Beans: Dry beans, peas and lentils are packed with soluble fiber that soaks up cholesterol like a sponge and escorts it out of your body. Low in fat, legumes are loaded with protein and folate, a B vitamin that helps reduce blood levels of homocysteine, an amino acid linked to heart disease and stroke.

Tulane University researchers found that people who ate legumes at least four times a week or more had a 22 percent lower risk of heart disease.

Broccoli: Broccoli and other dark green veggies offer carotenoids, folate and vitamin C.

Milk: Calcium and vitamin D are vital to maintain bone density that declines as we age.

Almonds: Almonds are packed with protein, vitamin E and good fats. Studies indicate that an ounce a day (about a handful) can help reduce harmful LDL cholesterol levels.

Red wine: Alcohol in moderation may have some anti-aging benefits, Roizen said. Red wine may be particularly beneficial because of a compound called resveratrol that is found in red-grape skin. "Moderate" drinking is one glass a day for women and two for men.

Berries: The blue and red colors in berries and cherries are responsible for the health-promoting properties of these mighty fruits. The hue signals the presence of anthocyanins, powerful phytonutrients that may reduce inflammation and offer protection against heart disease and cancer.

What about supplements? Boomers may be lured to load up on dietary supplements, but it's best to get your nutrients the old-fashioned way through food, said Elmhurst dietitian David Grotto, author of "101 Foods That Could Save Your Life."

GRILLED SALMON WITH ALMOND-POMEGRANATE SAUCE

Sauce:

1 teaspoon olive oil

1/2 yellow onion, chopped

1/2 teaspoon ground turmeric

1/8 teaspoon each, ground: cinnamon, nutmeg, pepper

1/2 cup chopped almonds, lightly toasted

1 cup fat-free chicken or vegetable broth

2 tablespoons pomegranate

syrup (see note)

Salmon:

4 salmon fillets, about 5 ounces each

1 teaspoon olive oil

1/4 teaspoon salt

Freshly ground pepper

1/4 cup chopped fresh cilantro

Fresh pomegranate seeds, optional

For the sauce: Heat the oil in a skillet over medium heat. Add the onion; cook, stirring, until golden brown, about 6 minutes. Add the turmeric, cinnamon, nutmeg and pepper; cook, stirring, until fragrant, about 1 minute. Set aside.

Place the almonds in the bowl of a food processor; process until very finely ground. Add the cooked onion mixture, broth and pomegranate syrup. Process until creamy and smooth, about 2 minutes. Return the sauce to the skillet. Heat to a boil over medium-high heat; lower the heat to a simmer. Cook until the mixture is the consistency of thick cream, about 3 minutes. Set aside; keep warm.

For the salmon: Heat a grill or grill pan. Brush the salmon lightly with the oil; season with the salt and pepper to taste. Grill, turning once, until the fish is opaque, about 3 minutes per side. Serve each fillet with 2 tablespoons of the sauce; garnish with cilantro and pomegranate seeds. Pass extra sauce at the table.

Note: Pomegranate syrup (also called pomegranate molasses or pomegranate concentrate) can be found in Middle Eastern markets and in the ethnic section of some supermarkets.

(with 2 tablespoons sauce): 284 calories, 44 percent of calories from fat, 14 grams fat, 2 grams saturated fat, 90 milligrams cholesterol, 4 grams carbohydrates, 34 grams protein, 256 milligrams sodium, 1 grams fiber

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