Can’t bounce back from a tough workout like you used to? Don’t be deterred by the high fat content of peanut butter, which is an ideal part of any post-exercise snack. “Experts say post-workout meals should definitely contain some carbohydrate and protein, but fat is an important component of them, too, as long as the portion is moderate,” says Grotto. Peanut or other nut butters deliver on all fronts.
Exercise is key to staying young, and this super food will power you through your gym sessions. In a study published in the journal Metabolism, test subjects who consumed rolled oats 45 minutes before exercising had a significant performance advantage over subjects who had puffed rice or water. (We digest these carbs slowly, which means that our energy stays high long after we eat them.) So grab a spoon and get ready to be propelled through your workout like a teen who just drank Red Bull.
This fruit packs a lot of pectin, a soluble fiber that helps prevent cholesterol buildup in blood vessels, reducing the risk of heart disease. Plus, their insoluble fiber helps keep your digestive system going strong. “But don’t peel your apple—two-thirds of the fiber and lots of antioxidants are found in the skin,” says Grotto.
Pile these stalks on your plate, because this cruciferous vegetable—full of phytonutrients that decrease inflammation—helps stave off lung, stomach, and other cancers. Plus, “these natural chemicals also turn on tumor suppressor genes, which slow cell growth so that damage can be repaired,” says Grotto. Eat it in everything from salads to frittatas.
Zoning out? This fruit may help you snap back. “Blueberries’ high flavonoid content has been found to help short- and long-term memory,” says Grotto. Remember to add a handful to a bowl of oatmeal or cereal.