Oct. 8--I hope you enjoyed the Biggest Loser Season 8 premiere as much as I did. We have an incredible group of contestants again this season and I am sure you will really enjoy the upcoming weeks of the show. I receive many emails each week and I will be answering some of your most pressing food and nutrition questions in my weekly blog.

One of the things I most enjoyed about this week's episode was the segment with Dr. Rob Huizenga, the show's medical doctor. A former NFL physician, Doc H knows how the body works inside and out. Before they receive clearance to participate in the show, all contestants receive a very comprehensive medical exam from Dr. Huizenga. In that episode Dr. H collaborated with top researchers from around the country to perform a variety of different exams on the contestants including body composition and cardiac function.

One of the researchers was Dr. Eric Ravussin, chief, division of health and performance enhancement at the Pennington Biomedical Research Center in Baton Rouge, Louisiana. Dr Ravussin is an expert in obesity, diabetes and metabolism. Dr. Ravussin measured the metabolic rates of the contestants which helps us determine their calorie budgets. .

Dr Huizenga discussed the findings of the medical exams with the individual contestants. Their results in hand, he identified their "calculated biological age" vs. their real ages. As an example, he told Shay that her body is subjected to so many weigh-related stressors it has increased her calculated biological age to 45 (instead of her actual age of 29).

Though genetics plays a big part in determining the rate at which we age, environmental factors play an even bigger role. Environmental factors include whether or not we're exposed to toxins in the air or second hand smoke. But environmental factors include lifestyle choices too. These are decisions that we choose to make -- or not. This includes whether or not we smoke or exercise. But one of the most powerful choices we make everyday is what and how much we eat!! These choices can literally affect the rate at which we age.

I interviewed Dr. Ravussin in my book Positively Ageless because of the extensive studies that he has done involving metabolism and the affect that our food choices have not only on our weight, but on our metabolism, our blood sugar, and subsequently on the rate at which we age. Essentially, this means that the quality of our calories is as important as the quantity. Our food choices should be loaded with the most nutrition bang per calorie buck. The foods that Jillian and Bob select for the Ranch kitchen are nutrient-dense foods. That means that every calorie is packed with nutrition.

These are the same foods that I've written about in Positively Ageless. Highly processed foods and white stuff on the other hand (white flour, white rice, white sugar, white pasta) are loaded with calories, but not nutrition. That's why there's absolutely no white stuff in the Ranch kitchen.

Following is a list of the most antioxidant-rich, nutrient-dense Positively Ageless food groups that can help slow your clock, whether or not you're trying to lose weight.

1. Antiaging Fruits Although whole fruits are, in general, excellent sources of antiaging nutrients , pomegranates, blueberries, plums and purple grapes stand out from the pack. Pomegranates contain the most concentrated source of antioxidants from fruit. Plums (and prunes) contain boron, a mineral thought to play a key role in the prevention of osteoporosis. Along with purple grapes, plums also contain phenolic compounds. These rich reserves of antioxidants are thought to reduce the incidence of heart disease by slowing the oxidation process and lowering LDL (bad) cholesterol.

Blueberries contain compounds that not only prevent loss of age-related impairments of memory and motor coordination, but they may actually help reverse the process. Berries contain anthocyanin, an antioxidant with triple the power of vitamin C. This phytochemical is known to block cancer-causing cell damage and the effects of many age-related diseases. Fresh or dried, plums, grapes and berries are available year-round and offer a delicious way to protect the body against free radicals, cancers and heart disease.

2. Antiaging Vegetables Tomatoes, squash, spinach and other leafy greens are excellent sources of fat-soluble antioxidants , meaning they are stored by the body. The carotenoid veggies (identified by their typical orange-yellow color) are perhaps best-known for their ability to be converted to vitamin A, a powerful antiaging ally. Essential for healthy vision, vitamin A plays many roles in maintaining youthful body tissue. Its powerful antioxidant effect boosts immune system function, provides protection from sunburn, and inhibits the development of certain types of cancers. Vitamin A is also involved in the formation and maintenance of healthy skin and hair.

3. Whole Grains Whole grains are a powerhouse of antiaging nutrients. They contain many of the same antioxidants found in both fruits and vegetables. From stone-ground cornmeal to bulgur wheat and brown rice, whole grains are diverse in form and flavor and rich in protein, complex carbohydrates and fiber.

4. Salmon, Flax and Omega-3s Omega-3s are essential fatty acids. Because our body doesn't produce them, it's essential that we include them in our diet. In addition to helping our mood and brain function, omega 3s are vital for healthy skin, hair, and healthy heart. Though cold-water fish, such as salmon, mackerel and herring, are excellent sources, omega 3s are also found in seaweed, watercress, flaxseed, walnuts and almonds.

5. Legumes The least expensive group of antiaging foods has priceless antiaging benefits. Hundreds of beans, peas, peanuts and lentils belong to the legume family. An excellent source of fiber, legumes are also rich in folic acid, calcium, iron, potassium, zinc and antioxidants. In addition, their high protein and complex carbohydrate profile provides steady energy that lasts for hours.

One of the bean families' prized claims is its incomparable amount of soluble fiber. A daily serving of cooked beans may lower blood cholesterol by as much as 18%, thus decreasing the risk of heart disease. Most legumes contain protease inhibitors. Another legume, peanuts contain resveratrol, an antioxidant that fights heart disease by decreasing the oxidation of LDL ("bad") cholesterol and preventing blood clotting. Peanuts also contain phytosterols, which play a protective role in fighting cancer.

6. Nuts and Seeds Nuts and seeds are a welcome addition to an antiaging diet. It's true that most of their calories are from fat, so we need to indulge wisely. But, in conjunction with a diet of fresh fruits and vegetables, lean protein and whole grains, nuts and seeds provide protection from heart disease and a potential reduction in blood pressure. They're also rich in protein, and many nuts contain essential fats such as omega 3s.

Like peanuts, avocado and soy foods, many nuts and seeds also contain phytosterols, the "cholesterol clones." Phytosterols not only promote heart health but are also thought to slow cell reproduction in the large intestine, thereby possibly preventing colon cancer.

7. Tea and Cocoa Both green and black teas are excellent sources of potent polyphenols, strong antioxidants with cardio- protective benefits, including decreased cholesterol absorption, decreased platelet activity and reduced oxidation of LDL cholesterol. Green tea also appears to fight some cancer cells.

Ounce for ounce, natural (nonalkalized) cocoa powder boasts the highest concentration of antioxidants of all. The antioxidants they contain help to reduce heart disease. They are also responsible for blood vessel dilation, thus promoting blood flow and reducing risk for heart disease.

8. Olive Oil This healthy fat contains most of the top antiaging nutrients. The first press or extra virgin oils have a higher concentration of vitamin E, omega 3s and many antioxidants. Choose extra virgin oil for uncooked dishes, in which the oil's assertive flavors will complement the finished flavor. The lighter (non extra virgin) olive oils contain lower concentrations of antiaging nutrients, but they withstand the higher temperatures required for cooking. They also have a milder flavor and can be used in sweet as well as savory baking. Like other good fats found in avocados and nuts and seeds, olive oil is rich in calories so small amounts should be used, especially when trying to lose weight.

9. Spices and Herbs A wide range of spices and herbs are staples of the antiaging pantry. Cinnamon contains a compound that makes insulin more sensitive. Turmeric contains a potent antioxidant with anticarcinogenic properties, and oregano has antibiotic benefits. Other antioxidant-rich seasonings include cumin, dill, garlic, ginger, lavender, mint, onions, rosemary and saffron .

A registered dietitian and professional chef, Cheryl Forberg is the nutritionist for the NBC reality series The Biggest Loser and an advisor for Prevention magazine. She has written or contributed to several books, including Simple Swaps (Stop the Clock! Cooking, The New Mayo Clinic Cookbook, and The Biggest Loser: The Weight Loss Program, and the recently published Positively Ageless. She is also a recipient of the prestigious James Beard award for healthy recipe development. To learn more about Cheryl and her work, visit her Web site at www.cherylforberg.com.

FirstLook Review: The Biggest Loser Simple Swaps

Biggest Loser Helen Phillips: Before and AFTER

-----

To see more of Basil and Spice, go to http://www.basilandspice.com/

Copyright (c) 2009, Basil and Spice

Distributed by McClatchy-Tribune Information Services.

For reprints, email tmsreprints@permissionsgroup.com, call 800-374-7985 or 847-635-6550, send a fax to 847-635-6968, or write to The Permissions Group Inc., 1247 Milwaukee Ave., Suite 303, Glenview, IL 60025, USA.