forever young naturally eating

Food always tastes better outdoors, especially when you have had to work for it by building a fire or walking to a spectacular spot. In the summer, plan picnics, beach barbecues, clam bakes, or garden parties. In winter, throw potatoes and bananas into the embers of a bonfire.

Having the right gear makes every picnic more of an occasion, and food tastes better outdoors from real china and glass. Keep the following ready for impromptu outings:

wicker picnic basket

corkscrew and Swiss army knife

cushions for lounging

real glasses and cutlery

china or enamel plates

linen napkins

gingham tablecloth

plaid picnic blanket

ice pack for cooling wine

When you cook meals from fresh, you can be sure you are preserving all the natural ingredients. Rather than seeing cooking as a chore, regard it as part of a healthy lifestyle, keeping you in touch with the seasons and allowing you to switch off from work and family issues.

When you choose quality ingredients, preparing food is simple. Leave produce in as fresh a state as you can to enjoy flavors and textures the way nature intended. Eating fruit and vegetables raw and tossed in salads means no vitamins or antiaging plant nutrients are lost in heating.

and nutrients Preserve as much folate and vitamin C as possible in vegetables by steaming rather than boiling. This helps maintain flavor, too. Stirfrying is also good for conserving taste and nutrients.

Informal entertaining is easy with good deli produce. Offer a platter of locally produced cheeses and cold meats, served with fresh crusty bread and an interesting salad or two or a fresh soup. Buy dessert from a bakery, try organic farm ice cream, or provide a bowl of ripe seasonal fruit.

Ditch the deli counter and start making up your own lunch box. It might include:

cottage cheese with walnuts and chopped dried apricots

homemade humus with crudités: broccoli florets, slices of red pepper and carrots, celery sticks, cucumber, and cherry tomatoes

kale coleslaw, with grated apple and carrot

open sandwiches on dark rye bread

avocado: slice in half, add a splash of balsamic vinegar

iron-rich watercress soup made with a little onion and potato

tabbouleh, soaked bulgar wheat with olive oil and lemon juice, chopped mint, and parsley

Shift your daily menus to fresh instant food rather than microwaved preprepared meals. Grill asparagus spears for a few minutes on each side and finish with a squeeze of lemon, a little olive oil, and some shavings of parmesan cheese. Asparagus is a good source of folate, essential for memory retention. Other ideas for meals in minutes include:

omelets

poached salmon

grilled sardines

steak sandwich

smoked mackerel

stir-fried noodles and mixed vegetables

fresh corn-on-the-cob, boiled and buttered

Slow cooking can be effortless, too. Throw potatoes in a slow oven a couple of hours ahead of supper time. Serve with cold chicken or cheese and salads. Roast slices of squash and sweet potato, carrots, onions, and whole garlic cloves. Stir into couscous fluffed up with olive oil and butter to help your body absorb the antioxidant nutrients.

Roughly chop leeks, onions, celery, and potatoes. Sweat in a little olive oil, then pour over stock, cover, and allow to simmer until soft. Repeat the formula with other combinations of vegetables, try broths, minestrones, and miso soup, make lentil-based dhals or throw in fiber-rich legumes to reduce the risk of heart disease and stroke. Research shows that supping soup makes us feel full and so stops snacking. Soupeaters lose weight more easily than those who eat the same calories in other forms.