Good choices to live longer, healthier

Betty White turned 96 this year and claims that her long-term good health is the result of hot dogs and vodka, not necessarily in that order!

Well, some people’s genes are programmed to defy the odds (never worth betting on) — either that or Betty’s just a great comic who’s not afraid of a politically incorrect joke (that’s the smart bet)!

You may have a sense of humor, too, but although laughter is good for the heart, soul and brain, it’s essential to make healthful choices if you want to forge a reliably healthy, longer life and a younger Realage.

A new study from the University of Buffalo in New York has found that walking, the most common form of physical activity in older women (no surprise), is especially heart-loving. And, say the researchers, more is better: “Higher levels of recreational physical activity, including walking, are associated with significantly reduced heart failure risk …”

What to eat when, to lose weight

Last May, 27-year-old Icelander Hafthor Julius Bjornsson, renowned for his role as “The Mountain” Gregor Clegane, in “Game of Thrones,” won the World’s Strongest Man competition. At 6 feet, 9 inches tall and weighing over 390 pounds, Bjornsson eats eight meals a day, while lifting tons of weights.

His meals consist of lean meats, grains, vegetables and healthy fats found in avocados and peanut butter. He’s said: “I eat quite healthy for a big guy … but you get sick of eating all the time. Today, I was supposed to have chicken with sweet potatoes and greens. Because I didn’t want that, I had salmon. We have very good fish in Iceland.”

It’s true that high-protein foods are good to eat after resistance exercising to encourage muscle building. But did you know that eating protein after working out —if you eat the right amounts — also can help you lose weight?

That is effective because refueling with protein after your muscle-strengthening activities increases the amount of energy-burning muscle mass you build, and that uses up extra calories. Just make sure you don’t eat ever-more total calories as you exercise more!

To take advantage of the muscle building and weight loss:

Eat protein up to two hours after working out to take advantage of the protein synthesis it fuels.

Enjoy protein from salmon, trout and skinless chicken.

Eat 20-30 grams of protein (it’s the equivalent of 4 ounces cooked salmon or 3.5 ounces grilled chicken breast).

Email questions for Mehmet Oz and Mike Roizen to youdocsdaily@sharecare. com.