anti-aging nutrition & education center

Eating Right

Bolster health by reducing calories by 40% to shrink your stomach and reduce food cravings. Eating right will allow you to maintain a good, healthy lean weight that will prevent many of the diseases that end lives prematurely. Eating one large well-balanced meal with several small meals per day will help you maintain this ideal lean weight. Replace sugars with fiber. Foods rich in fiber are nature's way of keeping your stomach full and satisfied.

Your menu should include millet, buckwheat, brown rice, spelt, rye, quinoa, raw vegetables and fruits of all types, tempeh, nuts, tubers - yams, potatoes, sweet potatoes and cruciferous vegetables like broccoli, cabbage, and cauliflower. Macadamia oil should be used in cooking because it's the only one that is heat stable. Only use canola oil in salad dressings not when cooking. Virgin olive oil and flax seed oil should be used in salads or at the very end of cooking, when the heat is down.

Fruits and Vegetables
Most fruits and vegetables contain valuable nutrients for anti-aging. Especially cruciferous vegetables - broccoli, brussels sprouts, cabbage, kale, radishes, and watercress - for their anti-c properties. Melatonin, for immunity-boosting and better sleep, is found in bananas, corn, and tomatoes. Chromium helps regulate insulin and can be found in apples, broccoli, grapes, raisins, mushrooms, and potatoes. Magnesium defends against asthma and heart disease, and is also a memory booster. Good fruit and vegetable sources include avocados, bananas, and dark green vegetables. Vitamin E's helper, selenium, is found in onions, shallots, mushrooms, and garlic. These foods help the heart and keep the skin elastic.

Intense color and flavor indicate health-giving properties. Dark green and orange vegetables, for example, are high in carotene, which protects against c. And bitter greens help the liver. Citrus fruits, such as oranges, lemons, and grapefruits, help rid the body of free radicals, contribute to young looking skin and accelerate healing.

Grains and Legumes
These fiber-rich foods keep our digestive tracts healthy. They are high in B vitamins, which work to support the brain, and rich sources of vitamin E, making them good for the heart and skin. In addition, whole grain fibers, such as brown rice, contain zinc, for nourishment of the male reproductive system and repair the body.

Grains
Major sources of fiber and complex carbohydrates, real whole grains (not pasty white flours and rice most often seen on American tables) are also rich in vitamins and minerals, which we need to prevent heart disease and c. The superiority makes them essential to our nutritional pharmacy.

Whole grains of any variety are more nutritionally complete than white or partially processed grains, such as couscous and cracked wheat berries, which are, in turn, better for us than the more processed flours, breads, and noodles. Needless to say, whole grain products are always preferable to "refined" foods such as white breads and pastas.

Store grains including rice and cereals in airtight containers in the refrigerator, especially in summer. Exposure to light will destroy the riboflavin in grains, so use either opaque or dark glass containers. When buying loose grains, buy from a store that sells a lot of grain. And don't buy more than you need.

Like grains, dried beans and peas expand greatly when cooked. One cup dried beans - approximately 1/2 lb renders between 2 1/2 and 3 1/2 cups cooked beans. Pick through your dried beans and remove any pebbles and debris, as well as any shriveled beans that may have found their way through the packaging process. Then wash in cold water and drain.

Soak dried legumes except split peas, lentils, and black-eyed peas. Soak in a large covered pot with 6 cups cold water at room temperature for six to eight hours or overnight. Drain, rinse and cook.

Put soaked beans into a large pot or Dutch oven. Add 6 cups fresh water per pound of beans. Add seasoning spices (not salt) and vegetables at this point. Add 1 tsp cooking oil to prevent foaming. Bring liquid to a boil; cover loosely to vent top and allow steam to escape; reduce heat and simmer beans between and two or more hours until beans are tender. Avoid adding acidic ingredients such as vinegar, tomatoes, or lemon juice to the cooking water until the beans are almost cooked as the acid deters softening.

Oils
Contrary to common trends, we all need some fat in our diets. A teaspoon a day of monounsaturated fats is essential for keeping the brain and heart functioning properly, for protecting our appearance, for aising HDL (good) cholesterol and lowering LDL (bad) cholesterol, and for keeping our hair and skin from becoming dry. Good sources of monounsaturated fats are olive oil and canola oil.

Avoid saturated fats - those found in potato chips, meats, cheeses, coconut and palm oil. Polyunsaturated fats, like those found in flaxseed oil and fish, are precursors for omega-3's, such as DHA and EPA, which prevent clotting of blood and stickiness of platelets. Research shows that these fats can get into the blood vessels and stabilize plaque. People who eat one fish meal a week have a 50 percent reduction of sudden deaths compared with people who don't. Healthy sources of fish are deep-water migratory fish, like salmon, halibut, and cod.

The Benefits of Soy
Soybeans and soybean products are staples of Japanese diets, and for good reason. Scientific research has identified healing agents in soybeans, called glycosides. Glycosides contain substances that protect the cell from oxidation from the low density lipoprotein found in "bad" cholesterol. Rather than relying on hamburgers, dairy, chicken, and pork for protein - these foods are high in saturated fats that damage tissues - we should use high-protein soy products often. Soy products have also been found to figure prominently in the diets of women who do not get breast c.

Fruit Sweet
Fruit should be the main source of sweetness in your diet. Instead of robbing your body of its vital, essential nutrients as white sugar does, whole, fresh fruit is filled with vitamin C which helps prevent atherosclerosis and cuts cholesterol levels. Certain fruits such as strawberries, blackberries and blueberries, should not be consumed unless they are certified organic, as the chemicals used in producing them are especially toxic.

Vegetable Sources of Protein
millet, corn, barley, brown rice, quinoa, amaranth, triticale, lentils, chickpeas, alfalfa sprouts, aduki beans, lima beans, soy and soy-based products, kale, collards, broccoli, spinach, almonds, cashews, walnuts, pecans, pistachios, macadamias, and nut butters made from them

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