CONTENTS MAGAZINE
ChapteR 1: The Aging Process 8 What happens when we age? 8 What causes premature aging? 9 Can we slow down the effects of time? ChapteR 2: The Right Fuel 12 How your diet affects the aging process 14 What are the Superfoods? 21 The recommended daily allowances
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ChapteR 3: Cholesterol: The Good and the Bad 25 All about LDL, HDL and Fats 26 How to manage Cholesterol levels 29 Superfoods that help lower cholesterol »» p.13
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ChapteR 4: Free Radicals and Aging 35 What are antioxidants and what does it do? 36 Superfoods that are rich in antioxidants ChapteR 5: Superfoods and your Immune System 40 What does the Immune System do, really? 40 Superfoods that strengthen your immune system
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CONTENTS MAGAZINE
ChapteR 6: Sugar, the Sweet and Silent Killer 45 Sugar, Insulin and Premature Aging 46 Why is insulin important to your health? 48 How to limit sugar from your diet 49 Superfoods with low glycemic index ChapteR 7: Superfoods For Younger Looking Skin 53 What vitamins and minerals are good for the skin? 54 Superfoods for skin health
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ChapteR 8: Superfoods For Increased Virility and Libido 58 Libido-boosting food facts
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ChapteR 9: The Health Benefits of Tea 62 Why is tea an anti-aging superfood? 62 The different types of Camellia Sinensis Tea 63 Do Herbal Teas have health benefits? ChapteR 10: Did you Know? 66 Interesting Facts about your Body and Health 67 Interesting Facts about Eating and Food
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Conclusion 68
LETTER FROM THE EDITOR
Thank you for downloading this eMagazine. This was written to share with you the simple ways to control aging. No, we haven’t discovered the Fountain of Youth yet. What we are advocating is a simple way of slowing down the effects of aging by knowing what you are putting in your body. Think of it like a car. Cars need to be given the right kind of fuel for it to run smoothly and maximize its performance. Try giving a car the wrong kind of fuel and you will see its parts break down one by one. Our body is the same. We have somehow taken it for granted that everything we eat and drink is being absorbed by our body - and so it has an effect. Whether it’s a good or bad effect depends largely on what we choose to ingest. It starts in the supermarket where you buy most of your food… what will you choose? Knowing the effects of the different types of food and their components will help you make smarter choices. In the following chapters, we will discuss the effects of food to our system and share with you the kinds of food that you should be including in your diet. These are the Superfoods! They are called “super” because they are packed with vitamins, minerals, antioxidants and enzymes that our body needs. The “Right Fuel.” Once you start eating right, you will avoid chronic diseases and slow down the other effects of aging, such as brittle bones, low energy and dry, wrinkled skin. We cannot stop aging. It is a fact of life. But surely, we can delay its effects and enjoy a vibrant life for as long as we can. Cheers to your Good Health!
Elson Wong
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Chapter 1
The Aging Process
The Aging Process
What happens when we age?
Before we go into the Superfoods and their benefits, let me give you a brief background on why we need them and what they are fighting, so you can eventually identify which Superfood is necessary for your situation.
In order to change, we must be sick and tired of being sick and tired.
We all experience it, and we all want to slow it down or stop it if we can. People have been searching for the Fountain of Youth since we started conceiving of our mortality. Of course we all want to live for a long time! But living is not easy and our body takes the toll every single day. Aging is in our DNA, but there are other factors which can accelerate aging such as the environment, your genes, your lifestyle and diet, AGEs and free radicals. Aging affects our muscles, brain and other internal organs. Our muscles begin to deteriorate by age 30. With muscle loss, you will burn off energy slower and the tendency to gain weight increases. Bone density will decrease by approximately 1% a year. This can lead to osteoporosis and bone fractures. Lung capacity also decreases which can lead to respiratory problems. Your heart’s arteries can accumulate plaque over the years and cause clogging of the arteries – this will make your heart work harder to pump blood and supply oxygen to all our organs. This can lead to high blood pressure and heart disease. Your brain function also decreases. Memory is not as efficient as it used to be. You forget names and dates and take a longer time to learn new things.
Metabolism is likewise affected by aging. We are less efficient at burning fat. If you notice, belly fat is harder to shed when you’re in your middle ages. This is caused by your slower metabolism. Everything sort of slows down. The deterioration of our body and internal organs is the reason why we become weaker and feebler as we grow older – we become more prone to illness, injury and chronic diseases. Our cells have stopped replicating and are in the process of decay.
What causes premature aging? Environmental factors such as the sun’s UV rays and gravity can also damage your skin and bones as time passes. This causes wrinkles and sagging of what was once tight and supple skin and weakening of our bones. Our bones have been fighting the effects of gravity since we were born. Our cells itself are programmed to age. How long depends on our genes’ instructions. The current theory on this is that if we are able to change the genes’ instruction, we can live longer. We have yet to discover how. You may notice that some families have a history of descendants who have long lives. It’s caused by good genes which run in the family. In our modern diet, food is largely processed with heat through cooking. That’s why our food nowadays contains higher levels of AGEs. This also explains the increased number of people with chronic diseases today, such as diabetes and heart disease.
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Heating food at high temperatures without water, such as when frying or grilling, causes the sugar in the food to attach and bind itself with the food’s fat or proteins – which forms AGEs. AGEs or Advanced Glycation End-products are substances that contribute to aging. They can cause the development of several degenerative diseases. AGE is blamed for speeding up the oxidative damage to our cells and changing the cell’s behavior. AGE’s are produced internally in your body or externally through the food you eat. Superfoods can be eaten raw and on its own, steamed or broiled, thus minimizing the AGE in your diet.
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You don’t have to eat less… you just have to eat right.
Our more advanced civilization unfortunately gave birth to junk food and fast food chains. We are eating ourselves to death. Everyone’s too busy to think about what they put in their mouths. Aside from our lack of insight, there are so many foods out there that are so delicious – and high in AGE. In more advanced countries, people are overfed
but undernourished. The abundance of food is not an indicator of how healthy a person can be.
Can we slow down the effects of time? We haven’t found a way to reprogram our genes yet to make them immortal, and we cannot change our environment, but we can certainly change our lifestyle and diet to limit the effect of AGEs and free radicals and give our body the right kind of fuel. Nature has provided us with the right fuel by giving us Superfoods. Mother Earth is telling us to eat what she has grown herself. A lot of people are spending thousands of dollars covering the effects of aging through surgeries, expensive creams and lotions and whatever is the latest fad to stop aging. A little tuck here and there is very common. People can certainly do what they want with their bodies to make it more youthful but it’s an unnecessary expense and only temporary. These solutions only fix the external damages. The best way to fight aging is internally. Stop the early deterioration of your cells and internal organs and you can stop chronic diseases and premature aging.
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Health is like money. We don’t value it until we lose it.
Staying active physically and mentally can delay osteoporosis and brain cell deterioration. But most importantly, we need to know what to eat and drink so we can absorb the right nutrients, vitamins, minerals and antioxidants. We need to know the sources of these good nutrients that our body needs and craves. We need to know why they are important and how they affect our body. The food we eat make a big difference in how our body responds as we get older. It shapes your stamina and strength, the number of laugh lines you see on your face when you look in a mirror and how fast your brain responds to new things.
You see people who are very active even in their old age. While their long lives and energy can be largely attributed to good genes, it is also an effect of their good lifestyle and diet. Subtle effects of aging can be obvious – laugh lines in your face, graying hair, the skin is not as tight as it used to be, you get easily tired and a little activity causes muscle pains. Yes, you know you’re getting old when you see these signs! We all accept these signs as inevitable, what most of us don’t believe is that we can delay its appearance. Much of the effects of aging cannot be observed. It happens internally and we only know about it when a chronic disease suddenly makes itself known. Aging happens internally through the breakdown of our cells, before we see the effects externally. The problem with us is we only react when we see the negative signs. That’s the time when we start changing our diets and improving our lifestyle. Often, the damage has already been done and we can only slow down the progress. What we can do to slow down the effects of aging is to be pro-active and feed our body with the fuels that will help it counter the different aging factors and lead a healthy lifestyle. Exercising for 30 minutes a day, for example, can help strengthen your muscle and bones.
Knowing the effects of the food you eat will go a long way to helping you stay as youthful for as long as possible. It will help you stay away from food that make you age faster and those that will give you chronic diseases. Food is definitely the secret to staying alive longer. Let’s find out what we should be eating and why.
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True healthcare reform starts in your Kitchen.
Chapter 2
The Right Fuel
How your diet affects the aging process We will talk about food because what we eat is something that we can control. At this point, we can’t modify our cells yet. Stem cell therapy is at its infancy. What we eat though, is a choice we make everyday – and we can make the right choices.
The food you eat can be either be the safest and most powerful medicine… or the slowest form of poison.
Lately, you’ve heard about several popular diets that aim to make you lose weight and increase your intake of natural vitamins and minerals. Why is there a sudden increase in interest on eating healthy? As information became more easily accessible to us, we now know that what we eat and what we drink affects our health. As mentioned previously, most people in this day and age are overfed but undernourished. Burgers, pizzas, French fries, chips and other junk foods are more available. We have fallen into this lifestyle where we eat to feed our hunger – as opposed to eating to nourish our bodies. We are actually killing ourselves through eating and drinking stuff that’s causing damage to our system.
This picture shows you some of the unhealthy but delicious foods that are easily available to us. Most people’s diets consist of this only – day in and day out. They are heaven to our taste buds but very low in nutrition and high in sugar and AGE. Obesity is now a big problem, especially in advanced and developing countries. Being overweight leads to chronic diseases such as diabetes and heart disease, just to name the most common. Good nutrition is a major factor in slowing down the effects of aging and damage to our cells. For example, having a diet that is rich in antioxidants can stop free radicals from damaging our bodies.
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There are many Superfoods that are high in antioxidants. We just need to know what they are and eat more of them. There are actually a lot of foods that can fuel your body the right way, keeping your cells vibrant, alive and able to fight diseases and decay. Simple changes to our diet can go a long way to helping us stay youthful for a longer time. Aside from knowing the right food, we should also eat more raw, boiled and steamed foods. Stay away from fried food which contains unhealthy fats and AGEs. Deep inside, we know what the unhealthy foods are. They are the ones that are made so delicious that you can’t resist them. It’s a marketing strategy to make you buy more of them! Have you ever seen an advertisement on TV that tells you to eat Broccoli and Kale? No. Only Popeye has ever advertised that Spinach can make you stronger. I hope the kids were able to absorb the lesson from the cartoon. Vegetables ARE really good for us. There’s a group of food that are actually called Superfoods because that’s what they are. They are the best foods ever found in
“Life expectancy will grow by leaps and bounds, if green vegetables smelled like bacon.” – Doug Larson
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What are the Superfoods? Superfoods are called super because they have the highest concentrations of nutrients that are beneficial to our health. Pound for pound, they are superior sources of life giving vitamins and minerals and often, very low in calories. Some of these nutrients our body cannot produce themselves and we need to get it from out food. Your body will love them and it will help slow down decay which causes aging. For a food to be dubbed “Superfood”, it will need to have the following characteristics:
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Will have at least 20% of the recommended daily allowance or 2 or more nutrients in one serving.
2
Will have benefits that are not seen in other foods of the same class.
3
Dense in nutrient as compared to its kilojoule content.
4
Should have other bioactive components such as antioxidants.
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Minimally processed and without nutrient enhancement.
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Will have studies and research which links the food to potentially preventing or reducing the risk of degenerative diseases.
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Easily consumed.
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Available and affordable.
A diet rich in Superfoods will help you meet your nutritional requirement. It will not only satisfy your hunger, it will nourish your body. As we’ve discussed, most of the food we eat today are delicious, easy to get but lacking in nutrients and filled with chemicals. They often contribute to chronic and degenerative diseases and premature aging. Here’s a list of the healthiest food on the planet and the reasons why they’re super. This is the cream of the crop.
The Superfoods Kale
It is called “Queen” Kale and it is the most nutritious of all vegetables. Not as popular as spinach, it is a cruciferous vegetable with curly leaves and has the texture of lettuce. One cup of queen kale contains 9% of your calcium requirements, 134% of Vitamin C, 206% of Vitamin A and 684% of Vitamin K!
Aside from these, it is very high in fiber and rich in minerals like magnesium. It’s high level of zeaxanthin and lutein helps protect against macular degeneration. Kale is good for your lungs, digestion and immune system. It’s truly the Michael Jordan of vegetables.
Spinach
Next on the list is Popeye’s Spinach. This popular vegetable has 13 phytonutrients called flavonoids. It is rich in antioxidants which fight free radicals and helps prevent macular breakdown. The best benefit of spinach is its anti-inflammatory properties. Inflammation inside our bodies can cause all kinds of diseases, Cancer being one of
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Maca Powder
It comes from the Maca root plant and is probably the most popular anti-aging superfood nowadays, and with reason. People are calling it the closest thing we have to the fountain of youth.
them. The phytonutrients in spinach can help protect the body from inflammation on a cellular level.
Maca is also called the Peruvian Ginseng. The Incas have used it as far back as 3800 B.C for its nutritional and medicinal value. It was first discovered when the Incas gave it to a Spanish explorer as a gift. In 1843, scientists studied the plant and found out that it’s a powerful Adaptogen.
180 grams of Spinach can give you 180% of your recommended daily allowance of Vitamin K. What does this vitamin do for you? It helps strengthen your bones and is needed for proper blood clotting. Spinach is a very rich source of protein. One cup is equal to 12% of your daily values. It is better eaten broiled or sautéed, rather than raw.
Raw Cocoa
Commercially made chocolate is full of sugar and bad for you, but in its raw form, unprocessed chocolate is a superfood!
Plants that are known as Adaptogens are wonderful balancers. They help correct any imbalance in the body in general. They bring the body to a heightened state of resistance to disease, not just one disease but everything that causes imbalance. It is capable of correcting and normalizing functions in the body even when it has already acquired the disease. For example, if you have high blood pressure, Maca in your diet can lower it. If you have low blood pressure, Maca can increase it. Like I said, it’s a wonderful balancer.
Raw Cocoa is packed with antioxidants, higher than berries. It can reduce the level of your cortisol too, the stress hormone which increases the amount of free radicals in your body. It lowers oxidative stress in the body due to its high level of chromium, B vitamins and magnesium. In fact, raw cocoa has the highest level of magnesium compared to any other food source!
It normalizes over activity or under activity of our organs and glands. Maca is known as a stress buster. It can also help revitalize people in their middle ages and has a reputation for enhancing sexual libido. Regular doses of Maca will make you feel renewed and energetic.
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Spirulina
Every tablespoon of flax seed contains 1.8 grams of Omega-3 essential Fatty Acids – alpha-linoleic acids - the Good Fat. It is the number one source of Omega 3 pound for pound and is beneficial to cardiovascular health.
It contains all 8 amino acids and 65% of concentrated protein. This simple algae is rich in Vitamin A, B1, B12, K and E and is packed with chlorophyll, phytonutrients and enzymes.
High Fiber Content – Flax seeds contain both soluble and insoluble fiber which delays the absorption of sugar in your body and can regulate blood glucose levels in diabetics.
Spirulina is a blue green algae that has been on the planet for billions of years. It is a simple hydrocarbon vegetable made from the pure interaction of sunlight and water.
It increases your strength and endurance, best used to counter fatigue and when you subject your body to strenuous activities.
Flax seeds have 75 to 800 times more Lignans, an antioxidant, which helps fight free radicals in the body and protects our blood vessels from inflammation. Very high Manganese content. These are just the top reasons, however, Flax seeds also contain other vitamins and minerals. Just like the Flax Seed, Chia is rich in Omega-3. It is also a good source of anti-oxidants and fiber. It is being used to manage diabetes because of its ability to slow down digestion.
Spirulina that is grown on controlled conditions is preferred to those grown naturally, to limit contamination.
Flax and Chia Seeds
These are the Superseeds! Flax and Chia have gained popularity among health enthusiasts because of their super properties. What makes them special is that every teaspoon is packed with dense nutrients. You don’t even need to eat a lot of it. In the 8th century, King Charlemagne passed a law requiring all his citizens to eat flax seeds because he believed so strongly in their healing properties. Today, we have evidence that this little seed is indeed a wonder food. Flax seed is found in a lot of food products nowadays, from crackers to oatmeal. Its reputation is based on the following components;
A one-ounce serving of Chia seeds contain 11 grams of fiber! That’s 30% of your recommended daily allowance (RDA). Chia is also very high in Calcium. One serving has 18% of your RDA. Chia and Flax seed are best eaten in their whole or powdered form, instead of as an oil or supplement. You can add these wonder foods to your daily recipes and smoothies to enjoy its health benefits, or for weight loss.
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Broccoli
Broccoli’s health benefits are extensive and it rightly belongs to the list of the World’s Healthiest Foods. It’s part of the cruciferous family of vegetables which are “must-eat” foods. Broccoli is a very rich source of fiber. In fact, its fiber content is balanced between soluble and insoluble, giving you a chance to meet equal amounts of both types of fiber for your RDA.
Garlic
Garlic is found in most recipes and without knowing it, you’re already enjoying its healing properties. It’s a popular herb used to treat a wide range of conditions. Just like most of the Superfoods, it’s an ancient remedy utilized for its’ therapeutic benefits.
Broccoli has cholesterol lowering properties. In this state, broccoli’s fiber related components can bind with bile acids in your digestive tract, making the bile acids easier to excrete. It has a combination of phytonutrients which helps our body detoxify itself. The phytonutrients can control detoxification at a genetic level. Broccoli is rich in Vitamins A and K, vitamins that help stabilize our Vitamin D. If you have vitamin D deficiency, broccoli is the answer to your woes. One medium stalk of broccoli has 100 % of your daily Vitamin K requirement and 200% of your Vitamin C RDA. Lastly, but definitely the most important, broccoli is a rich source of flavonoids called kaempferol. This component makes broccoli a powerful antiinflammatory. More research is being made on broccoli’s anti-cancer potential. Eat 1 ½ cups of broccoli at least 3 times a week to get the most out of this super food. It is best to cook it through steaming.
According to the National Library of Medicine, garlic is recommended to prevent and treat illnesses related to our heart and blood system, such as atherosclerosis, high cholesterol, heart attacks, hypertension and more. It is also used today for the prevention of different forms of cancer. These uses are not myth or folklore. It is supported by science. What is in this low profile but popular herb that makes it so potent?
18 It is a strong antioxidant which helps boost your immune system. Eating raw garlic or combining it with honey can help shorten bouts of colds and flus.
Omega-3 is known to reduce inflammation, improve memory, promote cardiovascular health and reduce the chances of cancer.
Each little clove of garlic contains Vitamin C, A, E and folate. 10 minutes after you crush a garlic clove, it releases Allicin, one of garlic’s valuable compounds. It’s what gives the “stinking rose” its pungent smell.
Salmon also contains a chemical called astaxanthin, which makes our skin look younger looking. Its high protein content protects the skin and prevents the onset of premature wrinkles, dark spots and other skin diseases.
Studies have shown that Allicin, when digested, it produces a sulfenic acid which reacts with free radicals faster than any other compound.
Include salmon in your diet 3 to 4 times a week. Choose wild salmon instead of farmed.
This compound makes garlic a strong anti-aging ally. It is an anti-bacterial, anti-fungal and anti-viral – all at the same time. The best way to eat garlic is to crush it and leave it for 10 minutes before eating it. The valuable ingredient Allicin is destroyed within an hour of release. So, garlic pills are really not very effective, right? It is best to eat it fresh on its own, or with tea or juice. Just remember to release the Allicin by crushing or chopping it first.
Wheatgrass
Wheatgrass is popular as a juice due to its detoxifying and alkalizing properties. It helps cleanse the blood, organs and lymphatic systems. One ounce of wheatgrass has the equivalent
Salmon
Finally, a representative of the fish family! Wild Salmon is a great source of Omega-3 fatty acids. Fats that are essential to our health. It also contains selenium, calcium, iron, phosphorous and Vitamins A, B and D. Selenium is best derived from animal proteins and the salmon is one of the best sources of this protein.
nutritional value of 2 pounds of vegetables! It is very similar to the composition of our blood, that’s why it has anti-aging benefits. According to an article on the Hippocrates Health Institute, the chlorophyll in wheatgrass helps strengthen immunity, rejuvenate aging cells and slow down the aging process. It is also rich in Vitamin A, C, E and B12. Aside from the essential minerals Iron, Potassium, Zinc, Phosphorous, Calcium and Magnesium.
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Red Hot Chili Pepper
If you’re from India, eating this super-hot food is pretty normal, it’s in almost everything they eat. But those who are used to blander diets, chili peppers takes some getting used to. But they’re not native in India, the Native Americans have been growing and eating them for 7000 years by the time Columbus first saw them. The chili pepper belongs to the Capsicum family of which Red Bell Peppers are also members. What makes such a small thing a superfood? All peppers have high amounts of capsaicinoids,
Studies by the Nottingham University that the particular molecules that capsaicin belongs to, the vanilloids, adheres to the proteins in cancer cell’s mitochondria and triggers the death of the cell without affecting the surrounding healthy cells. This little Superfood really packs a lot of punch. It takes some time getting used to the hot spicy taste, but it’ll do you good to add it to your food recipes. Versions of chili pepper include Jalapeno, Serrano, Habanero, and Thai Pepper, just to name a few.
Red Bell Pepper
While we are discussing the Capsicum Family, we must mention another of its highly nutritious member, Red Bell Peppers. When we think of Vitamin C, we automatically think of Oranges. But the truth is, one red bell pepper contains twice as much Vitamin C! It can give you 300 percent of your RDA. Vitamin C is not only a powerful and essential antioxidant, it is needed for your body to properly absorb Iron.
especially the chili pepper. The component capsaicin is what gives them their heat. It’s composed of beta-carotene, Vitamins A and C and other powerful antioxidants. Capsaicin extract has also been used as a medicinal component for the relief of muscle and joint pains. When you eat chili peppers, the body immediately protects itself by making you feel hot and releasing activating your sweat glands. Your heart will beat faster, tears may flow and then suddenly you feel pain relief! This is because the body produces endorphins which are our body’s closest version of morphine! It’s an awesome pain reliever and has been used as such.
It is also rich in Magnesium and Vitamin B6. Eating red bell peppers can help ease bloating. This is the work of Vitamin B6, which is a natural diuretic
Kiwi Fruit
You probably see this little fruit served in cold salads. Kiwi has an extremely high Vitamin C and E content and a vast array of nutritional benefits.
20 Collard greens taste much better than Kale and have the same antioxidants that revitalizes your cells. It contains Vitamins E, C, K, beta-carotene and believe it or not, Omega-3 fatty acids! Collard greens are wonderful anti free-radicals because they have phytonutrients called glucosinolates which helps detoxify the body and reduce oxidative stress. To give you an idea of what a nutritional powerhouse it is in its own right: Collards have 858% Vitamin K, 80% Vitamin A, 46% Vitamins C, 48% manganese, 30% fiber… need we say more? One cup of Kiwi (sliced) contain 273% of your Vitamin C RDA. One cup of orange on the other hand has only 160%. Kiwi is also an unusual source of Vitamin E. Why unusual? Most Vitamin E sources are high in fats and calories. The Kiwi is low in fat and has no cholesterol. It’s a very potent source of antioxidants which will help boost your immune system and rejuvenate your cells.
Cut up that bunch of collard greens and steam it for best results.
Turmeric
When it comes to minerals, the Kiwi has that covered too. Cup for cup, it has more potassium than banana. It also offers 5 mg of fiber per fruit, folate, polyphenols, chromium, calcium, zinc, glutathione and pectin. All in all, the Kiwi is turning out to be a real superfood. Making it a part of your daily diet can help improve asthma, prevent cancer, keep your immune system healthy and help fight heart disease.
Collard Greens
Turmeric is a powerful healing herb native to Southeast Asia. We see it as an ingredient in most curries. We are just discovering why Indians love to include it in their recipes. The Turmeric root is super rich in curcumin. It’s what gives it its vibrant yellow orange color. Remember when we mentioned that foods with color are good for you? Curcumin is responsible for the anti-inflammatory powers of Turmeric. It has been shown to stabilize blood sugar levels and even reverse insulin resistance by increasing the amount of insulin receptors in the body!
21 Every time you eat and drink, you are either feeding disease or fighting it.
It’s a very potent and useful herb for Diabetics. It also affects the liver by decreasing the activity of enzymes that are responsible for sugar production and increasing the enzymes that store sugar instead. Due to these actions, studies show that curcumin may reduce triglyceride and blood sugar levels effectively. If you want to delay aging, cook a lot of recipes with turmeric. They’ve also been shown to stop the formation of AGEs, which we discussed previously. It’s ranked as the #4 herb rich in antioxidants - with an ORAC score of 159,277. Curcumin is a very potent healer of oxidative stress and is a strong anti-aging ally. These are just the some of the best foods in the planet. They are in no way superior to the other
The Recommended Daily Allowances For you to slow down aging, your body needs to get the right amounts of fuel through the food you eat. But what are the amounts required and what is needed? This is a guide that will help you plan your
Superfoods. They each have their own special and healing properties. Before using supplements and herbs, please consult with your doctor – especially if you are under prescription medication, to ensure that it has no counter-effect. Remember when your mother told you to eat your vegetables – she’s right. Nature has provided us with all the things that our body needs to survive. Vegetables and fruits are nature’s vitamins! They contain more vitamins and minerals than any overthe-counter pill you can buy. However, it’s not just about eating vegetables and fruits. A good and nutritious diet should be balanced. You cannot have a diet that consists of one group of food only. You’ll be denying your body the benefits of the other food groups. So, what does your body really need?
diet. Create a healthy diet based on this and your health will improve by leaps and bounds. When your body is at its optimum, you will feel more energized and you will be able to fend off diseases which speed up aging.
22 These guidelines are meant to just guide you – it is not a target. Your nutritional requirement depends on many factors: • Age • Level of activity • Sex • Weight • Genes It just means that some people may need to eat more than others. If you’re an athlete for example, you will have different requirements than a regular couch potato whose life is more sedentary. This is because of the difference in your capacity to burn fat. Typically, men require more nutrients than women with the exception of salt and fiber. Some people also have faster metabolisms than others. You are the best authority on your body. Adjust your diet accordingly. “Weight loss and healthy eating is a journey that begins in the supermarket.” These recommended daily allowances will help you read food nutritional labels. You know those labels in the packaging? Prior to reading this eBook, you may not have been paying too much attention to it. They tell you what’s in the food or drink you buy. When you become familiar with the ingredients that promote aging, you will be able to avoid the
foods that are unhealthy for you by learning to read the labels. A typical Male requires at least 2,500 calories. A typical Female need less, around 2000 calories. When you count the calories in the food you are eating, you will be able to maintain your current weight if you stay as close as you
can to these numbers. Remember that if you take in more calories – you will gain weight. Your body will only use the energy that it needs. The excess gets stored as fat. If you want to avoid obesity, which is one of the factors which speeds up aging, then you need to adjust your level of activity depending on how you eat.
23 On the other hand, if you want to lose weight, just lower your caloric intake. The minimum required for men is 1800 calories and 1200 for women. Less than that and you will be semi-starving yourself. It is possible that you will be malnourished.
The best thing about Superfoods is that they are so nutrient dense but are very low in calories. You can eat as much of them as you want, flooding your body with the right fuel – and yet, you won’t get fat!
buds an in our brain. We think that healthy food is not delicious and we feel deprived of great tasting recipes. It’s all in our head. A lifetime of bad habits is hard to break.
You may ask, if this is the case, then why are we not eating more of the Superfoods?
What people haven’t discovered yet is that healthy foods are also delicious! There is no need to deprive yourself. You can swap healthy ingredients for the unhealthy ones. Choose “No Trans Fat”, “No Sugar Added” or “No Cholesterol”. There are many options nowadays, if you really want to live a longer and healthier life and stop premature aging.
One, not everyone bothers to find out about them and the advertisements on TV are more inclined to sell unhealthy junk foods. Vegetables do not require processing and manufacturing. No one is making a ton of money out of them. Same with fruits.
“There are many things to eat nowadays that your great-grandmother will not recognize as food… stay away from these. “
But you need to take the time to learn more about this topic, and it’s the purpose of this eBook to share some information with you to help you out.
Two, when you tell people that they need to change their diet, there is a very subtle but intense rejection. Food comforts us and most of its effect is in our taste
Isn’t that a small price to pay for a healthier and younger you? We think so too.
Chapter 3
Cholesterol: The Good and the Bad We will delve on cholesterol a bit, I hope it doesn’t bore you. I feel that it’s important to understand cholesterol so you can keep it at a healthy level. High blood pressure and cardiovascular disease are the most common diseases in our generation, along with Diabetes. It’s so ironic because they can be easily controlled. Part of the cause of these diseases is in the quality of your diet and the levels of your cholesterol.
All About HDL, LDL and Fats Cholesterol is a soft and waxy fat, called lipid, which is made by our body. It’s in our bloodstream and in all of our cells. We need cholesterol for the formation of new cell membranes, some hormones and Vitamin D. It can also be found in our food such as meats, eggs and dairy. Cholesterol is needed by our body – but it has a bad reputation because of the company it keeps. On its own, it’s a very important compound.
These lipids are fatty, water insoluble and cannot move around in our blood on its own. In order to travel around our body, it needs to combine with proteins to create particles called lipoproteins.
There are 2 types of Lipoproteins in our body:
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HDL or High Density Lipoproteins is called
the “good cholesterol”. It is formed when there are more proteins than cholesterol, it’s like a speeding car that zooms through your body depositing cholesterol in the liver where the cholesterol is changed into bile acids. It’s an efficient and hardworking artery cleaner.
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LDL or Low Density Lipoprotein is called the “bad cholesterol”. Like an old rickety car, it’s slow and inefficient. It is formed when there is more cholesterol than proteins. Instead of picking up the debris in our blood vessels when it sees a pile, it bumps into the pile and leaves more debris –which causes the accumulation of plaque in our arteries. The clogging in our arteries results to atherosclerosis. If a clot forms due to too much plaque, a heart attack happens.
When you have more LDL than HDL, you will have high cholesterol levels, a risk factor in strokes and heart diseases. That’s why it’s important to maintain a healthy ratio of HDL and LDL. It’s necessary but not that easy if you don’t make a conscious effort to monitor and learn more about it.
26 75% of the cholesterol in our body and an average diet adds 300 to 500 mgs to our total cholesterol. Medicines can control the way our liver releases and produces cholesterol, but if you want to control cholesterol levels naturally, you can. Your diet can increase or decrease HDL and LDL levels.
Factors that you can control: • Diet
If you have a total cholesterol level of over 200mg/dl, you are at a higher risk from aging and its associated diseases. An LDL cholesterol level higher than 130 mg/dl and an HDL cholesterol level lower than 40 mg/dl will increase the rate of arterial aging. Your arteries are less healthy and efficient and you will definitely feel the effects. Having high LDL and low HDL can make you 3 to 6 years older in physiologic age. This is the Real Age of your body.
Choosing the right food can help you manage your cholesterol levels. Foods that are high in Saturated Fat and Cholesterol will increase your total cholesterol level. The nutrition label in products can help you determine what food to eat. What food should you avoid or limit? 1) Trans Fat or partially hydrogenated oils. They’re found in crackers, hard margarines, cookies, shortenings and chips. Most bakery items should be eaten at a minimum.
Another important Fat is Triglycerides. “Health is not simply the absence of sickness.” Triglycerides store the excess energy from your diet. High levels of this fat are another cause of atherosclerosis or clogging of the arteries. Most people with high triglyceride levels have high total cholesterol, high LDLs and low HDLs. It is caused by obesity, low activity, smoking, excessive alcohol consumption and a diet high in carbohydrates. All of these make up your total cholesterol levels. When they’re unbalanced, premature aging occurs.
How to Manage Cholesterol Levels There are many factors that affect your cholesterol levels. Some you can control, some you cannot. Women usually have higher HDL prior to menopause because estrogen naturally increases this lipoprotein. Our liver produces
2) Fatty meats such as corned beef, ground meat, steaks, hot dogs, sausages, bacon and processed meat. Organs such as animal liver and kidneys. Limit the intake of meat. Chicken is a better alternative.
27 3) Limit meat, poultry or fish to 2 servings. A serving is about the size of a deck of cards.
4) Egg yolks. Cook scrambled eggs using only the egg whites instead. It doesn’t have to be boring without the yolks. Add spices and vegetables. It’s important to note that egg yolks have choline which helps to protect the heart and brain function and prevents cholesterol and fat from accumulating in the liver… Maybe eating in moderation would be better than avoiding it altogether.
6) Fast foods such as hamburger, fried chicken, tacos and French fries are very high in total fat and saturated fat.
• Weight Controlling your weight can bring your cholesterol levels to a healthy level. Obesity and belly fat contribute to high cholesterol. Watch your calories and exercise at least 30 minutes a day. Choose lower calorie foods, there are alternatives out there. Superfoods are very low in calories. The secret is to just eat what your body needs to function. Don’t overfeed yourself. When you over-eat, you feel heavy and bloated.
5) Breads or crackers made with saturated or hydrogenated fat, whole milk or whole eggs. You can check the ingredients of the products you buy.
Obesity is a factor in the development of diabetes, heart diseases and even arthritis and gout. • Exercising Keeping yourself physically active is important as you age. You might know some people who are energetic and mentally fit even in their old age. You will notice that they are usually more active in life. Exercising at least 30 minutes a day can go a long way to lowering your cholesterol level and keeping your heart strong and healthy. Our heart needs to exercise too and you help it by making it pump harder during exercise. Like anything else, by doing it as often as you can, it becomes a habit. A good habit that you can incorporate into your life.
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Factors that can’t be controlled: • Family History / Genes If someone in your family has high cholesterol, you are more likely to get the same condition. It’s all in the genes. • Gender Due to Estrogen, women naturally have lower cholesterol levels before menopause. After menopause, they should start watching cholesterol levels as it will increase with the decrease of estrogen. • Age It’s a game of cat and mouse. High cholesterol can lead to premature aging and aging can lead to high cholesterol. As we age, the lipoproteins start being less efficient and active that they used to be. Cholesterol-lowering statin drugs are used to control cholesterol levels and they are very effective. They reduce the risk of a person having a heart attack by 25 to 35%. They also reduce recurrence of strokes by 40%. Statins work by inhibiting the liver from producing cholesterol. However, it has many possible side effects and you have to decide on whether the side effects are acceptable to you. Some of the side effects are sexual impotence,
liver problems, difficulty sleeping, abdominal cramps, rashes, flushing, muscle pain and damage, increased blood sugar and more. Not all people who take statins will experience this. These are only the “possible” side effects. The safest way to manage your cholesterol even before you start having problems with it, is to actively focus on healthy eating. It will be the most important dietary adjustment you will make in your life.
“The aim of medicine is to prevent disease and prolong life... the ideal of medicine is to eliminate the need of a physician.”
Saturated fat intake should be limited to below 20mg for women and 30mg for men. It is vital that you follow this target, but at the same time, you should replace this fats with healthy fats. It means that you will avoid foods with Saturated Fat and eat more of fish, chicken, vegetables, salads, cereals and fruit. Next, we will be discussing the Superfoods that can help you maintain a healthy cholesterol level naturally… without the unhealthy side effects.
Superfoods That Help Lower Cholesterol Enter the heroes that will help us lower cholesterol and reduce LDL! So much of what we need to live healthy is all around us, if you just know what to look for. If your target is to lower total cholesterol then add more of these Superfoods to your diet. These foods have “Good Fats�, the opposite of Saturated and Trans Fat and powerful antioxidants. Overall, having a low fat diet is beneficial, but adding these Superfoods is even better.
30 1) Avocado Avocado is so beneficial for our heart that it’s considered as one of the best anti-aging food in the planet. The earliest evidence of avocado being used as food was from writings dating back to 10000 B.C. It’s an ancient fruit rich in everything your body can possibly need to thrive.
our lowly super avocado is No. 1! A cup of avocado has enough Potassium to meet 25% of your daily requirement. Potassium helps protect your heart and arteries and lowers the risk of stroke and high blood pressure. Folate is another micronutrient that can be found in an avocado. The same cup of avocado contains 23% of your daily requirement. If you get the right amount of folate, your chances of having a heart attack decreases by as much as 55%. Avocados are not only good for the heart, they help keep the skin young and supple. The D-manno-heptulose sugar it contains has been proven to improve our skin’s epidermis by increasing the formation of collagen. So, check out the different recipes for guacamole and avocado desserts. Not only is it a Superfood, it’s super delicious too! You can also use it as a facial mask once a week and let its natural oils moisturize your skin. 2) Almonds
It is high in calories, but that doesn’t matter. The health benefits from eating avocado are far greater. It is very high in healthy oleic acid. This is a monounsaturated fat that helps speed up fat metabolism. It lowers LDL and raises HDL cholesterol. It’s also packed with powerful carotenoid anti-oxidants in the form of lutein and zeaxanthin. Plus it is rich in Vitamin E. The vitamin that gives you strong nails, good skin and healthier hair! Anti-oxidants are very important in the fight against aging in that it reduces oxidative stress and creates a better environment for our cells. It helps our body fight off the damage caused by free radicals, protecting our organs and tissues. One of the causes of premature aging is cell damage due to free radicals. When it comes to fighting them,
Does this surprise you? Let me introduce you to the “King of Nuts”, the Almond. Almonds are known to lower bad cholesterol. They are rich in polyunsaturated fatty acids. In a study group, those who ate almonds regularly showed a 10% to 15% reduction in LDL cholesterol levels.
31 What makes the king of nut a “cholesterol fighter” is that it is packed with Fiber, Flavonoids and Unsaturated Fats. All of these have lipid-lowering properties which make it very effective in helping you maintain healthy cholesterol levels. Vitamin E is essential to slowing down aging. Men need about 7mg of this vitamin and for women 6.5mg. Just by eating 20 pieces of almonds, you get 100% of your Vitamin E requirement! Since watching your weight is part of your overall plan to lower cholesterol and avoid obesity, it is not recommended that you eat more than a cup a day. Do you remember AGE, which we discussed in the earlier chapter? They are another cause of aging and diseases. Almonds help excrete AGE and prevents them from being stored in the body and causing all kinds of havoc! Almonds are delicious as a snack too, so you won’t have any problems adding this to your diet. Remember, don’t get carried away. 20 pieces of almonds is already 120 calories. Just eat enough. 3) Blueberries Blueberries are a natural way to decrease LDL cholesterol. One of its compounds, pterostilbene, has the same cholesterol fighting properties as the antioxidant resveratrol. Pterostilbene works just like the anti-cholesterol drug ciprofibrate, sold in drug stores as Modalim. Eating blueberries also has the same beneficial effect of taking statins. It tells your liver not to produce too much cholesterol. Statins are great but they are poison to our body in the long run. The side
effects don’t seem to be worth the benefits. That’s why blueberries are so valuable in the treatment of high LDL cholesterol naturally. Blueberries also stop your body from reabsorbing the cholesterol that comes into your digestive tract by lowering LDL levels. The cholesterol is instead excreted. The high fiber content of this delicious fruit is to be credited. The blueberry is one of the best anti-aging Superfoods. It’s small size is packed with healing nutrients that will give optimum fuel to your body and help you fight cellular damage. 4) Oats Start your day right with oatmeal! It’s a soluble fiber rich food that lowers LDL without lowering HDL too. It works like this. When your system digests fiber, it becomes paste like and sticky. As the fiber goes out of your system (it doesn’t get digested), it
32 sticks to the cholesterol scattered in its way and takes it on its way out of your body. This prevents the cholesterol from turning into plaque and clogging your arteries.
has an established reputation for reducing the level of harmful cholesterol and can also boost your immune system. Studies are being made for its beneficial effects on the prostate.
Another compound found in oats is avenanthramides. It’s an antioxidant that helps fight free radicals, and reduces the risk of cardiovascular disease.
¼ cup of pumpkin seeds contains a healthy dose of Omega-3 and Omega-6. Just like other cholesterol-busting foods, they are very high in fiber and rich in minerals such as iron, manganese, magnesium and zinc.
Eating oatmeal and oat products to lower cholesterol is not a myth. It’s so proven that the FDA allows oatmeal and oat cereals to bear the “Heart Healthy” mark. How much oatmeal do you need to eat? 25 grams of fiber is needed by the average person. With our current diet, an average person consumes an average of 15 grams. Aiming to double or triple your fiber intake will help lower cholesterol. 5) Pumpkin Seeds Pumpkin seeds are a great snack, but just like other superseeds, they offer more health benefits than you think. What makes pumpkin seeds special is their Phytosterol content. There are only a few foods that have this compound. Phytosterol
Pumpkin seeds are easy to find in any grocery store and is available all year round. Though it’s packed with good things, you must note that 1 cup has 750 calories! So, watch your portioning. All Superfoods that have high contents of Omega-3 are good at reducing cholesterol and for protecting the heart. Same with those that are rich in both Soluble and Insoluble Fiber. Making these Superfoods a part of your daily diet can help you prevent high cholesterol and cardiovascular diseases. If you already have it, then ensuring that you eat these foods daily will help in the management of your disease.
Chapter 4
Free Radicals and Aging
Free Radicals and Aging
What are free radicals? How do they damage our body and cause us to age prematurely? Our body is made up of atoms with an external shell of electrons. When the atom’s outer layer of electrons is complete, they are stable and do not react with other molecules or atoms. They are well behaved. But external factors sometimes damage our cells and the atoms lose one of their electrons. They become unstable and extremely reactive. These unstable atoms are called free radicals. In their desire to complete themselves, free radicals attack other molecules nearby to get an electron. The other molecule that loses an electron to the free radical becomes a free radical itself… and the chain reaction goes on. One grabs the electron from the other, and so on, and it causes a lot of damage inside our bodies. It can kill living cells. The most common type of free radical is the oxygen free radical. They cause oxidation in our body and in the air.
Oxidation is what happens when you slice an apple and leave it uneaten or when a piece of metal starts rusting. Not a pretty sight, huh? But this cellular breakdown happens in our body too because of oxygen free radicals. Now, free radicals are formed naturally by our body as it performs its many functions. When our cells burn the food we eat for energy, and when we’re fighting off viruses or bacteria, free radicals are created. It’s not really a bad atom. They are in fact essential in nutrient and energy synthesis and they have a role in our immune system and metabolism. However, certain factors increase the number of free radicals in our body unnaturally. What are these factors?
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Pollution and the presence of heavy metals in our environment which are absorbed into our cells through breathing or eating. Copper, Mercury, Lead, Chlorine, Iron, Cadmium are some examples.
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Food that has been cooked in high temperature. Processed food, grilled food and fried food.
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Stress
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Cigarette smoke
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Toxic Chemicals found in household chemicals
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Pesticides
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Overexposure to the sun’s ultra-violet rays
When there are a high number of free radicals in our body, they damage our cells resulting in cellular breakdown and the weakening of tissues and organs. Our body then becomes unable to defend itself against cancer, premature aging, atherosclerosis and other diseases. We start breaking down from the different diseases that we acquire. Quality of life is compromised.
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Clinical studies have shown that excessive free radical activity in the body is a prime cause of aging. It results in the destruction of our cells, mutations, damages our enzymes and tumor growth. Free radicals are blamed for the development of Cancer. What is aging anyway? It’s when your cells start degenerating and decreasing in function. Oxygen free radicals are increasingly being blamed for this. We have an antioxidant system that can help fight free radicals, if it’s working properly and it doesn’t get overwhelmed.
What are Antioxidants and what does it do? Enter another hero in our quest to normalize the number of free radicals in our body – the Antioxidant. Antioxidants are our body’s first line of defense against an increasing population of free radicals. They are generous and helpful, sort of like a peacemaker. What it does is it gives the free radical its own electron so the atom can become complete and stable.
Antioxidants do not become free radicals themselves when they donate an electron. They are very stable and can afford to do so. They also help counteract the damage done to our cells by free radicals. From these facts, we can conclude that we only need to remove free radicals from our body and slow down aging and prevent diseases. It’s not as clear cut as that. Free radicals have a role to play in our body’s complicated ballet. That’s why our body produces them. It is only when there are an excessive number of free radicals that they become destructive. Normally, our own internal
36 antioxidant system can take care of the problem. But when they become overwhelmed, we’re in trouble. The solution then to free radicals is not to totally remove them by flooding the body with antioxidant supplements when they’re not needed. But to ensure that their numbers do not become excessive. Our body needs them too and Water is they have benefits.
the most neglected nutrient in your diet, but one of the most vital.
This means limiting the external factors mentioned above which causes free radicals to proliferate to the point where they become destructive. Stop smoking, choose green products that are good for you and the environment, don’t expose yourself too much to the sun. These are some of the things that you can do to limit the free radicals in your system. Most of all, eat healthy. Fill your diet with food rich in antioxidants and help your internal antioxidant cope with free radicals.
Superfoods That Are Rich in Antioxidants The Food and Nutrition Board of the Institute of Medicine does not recommend taking antioxidants from supplements. An overdose of anything can have negative effects, this applies to the good things too, such as antioxidants. Antioxidants such as Vitamins C, Vitamin E, Selenium and Carotenoids like Beta-Carotene are best taken from food. When you have a balanced and healthy diet, it is enough to keep your immune system strong. The great news is that there are Superfoods that are packed with the antioxidants that your body needs. What are these food sources?
1) Grapes Dark colored grapes specially, are loaded with phytochemicals and
antioxidants that can help fight heart disease and cancer. Anthocyanin and proanthocyanidin are 2 of the phytonutrients that boosts the immune system. Grapes also contain Vitamin C and Selenium. Do you remember hearing somewhere that a glass of wine daily is good for you? That’s because they’re made of grapes!
1) Berries Like its grape cousins, berries are among the highest sources of antioxidants. It is at the top of the list of Superfoods because of this. A steady diet of blueberries helps protect cells from damage and can lower
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inflammation. It contains many of the nutrients needed to strengthen the immune system. The berry family contains tons of phytochemicals that can help protect your body from cancer and cardiovascular disease. This includes the Acai Berry, Strawberry, Black Currants, Goji Berry and Cranberry.
4) Green Tea Another source of antioxidants that has been proven and known for a long time is Green Tea. It is the healthiest thing that you can drink.
3) Seeds and Nuts If you don’t have uric acid, Seeds and Nuts are good for you. Walnuts have the highest antioxidants and Omega-3 among the tree nuts. Almonds and hazelnuts are best eaten with the skin. Nuts contain healthy fats too. Each nut has its own benefits but as a source of antioxidants, they are at the top of the list. Prepare a bowl of berries and nuts for a wonderful antioxidant snack!
The secret is its polyphenol and catechin content. These are substances that can reduce the formation of free radicals in our body. Catechin is an antioxidant that can help prevent and repair cell damage. Since green tea is not that processed before it reaches your cup, it is rich in this antioxidant. A range of studies in 2013 found that green tea helps in the prevention of many heart related issues too. Catechins can keep blood sugar levels stable and lowers cholesterol. It can even increase your metabolism and help you lose weight. Another important ingredient of Green Tea is L-theanine. This amino acid is able to cross the blood-brain barrier. It increases the dopamine and alpha waves in the brain – helping fight off anxiety. L-theanine, combined with caffeine improves brain function. 4 cups of Green Tea a day is all you need. There isn’t a more powerful and life-giving drink out there.
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5) Cinnamon Cinnamon is an ancient spice that has been used as a medicine since the time of the Pharaohs. It was considered more valuable than gold. Cinnamon has powerful antioxidants that helps prevent oxidative stress. It contains 5x more antioxidants than ½ a cup of blueberries. It is known to lower cholesterol in Type 2 diabetics and counteract the effect of a high fat diet. Add some cinnamon to your tea or in your baked goodies. Sprinkle it in your toast for a healthy and delicious snack!
Cinnamon is also an excellent source of fiber and manganese and a good source of Calcium. A combination of these Superfoods eaten regularly and a healthy lifestyle will help keep your cells young and doing their jobs efficiently. It’s not about just drinking green tea, for example. It’s about taking in only the good things that are beneficial for your health. If you drink alcohol a lot, or smoke, or take drugs, no matter how much superfood you eat, it’s not going to make any difference. Your cells will continue decaying and aging will take its toll before its time. Improve your health by changing your diet, your lifestyle and your habits. Not only will this delay aging, it will keep you active enough to appreciate this life that you’re living.
“Food… buy it with thought, cook it with care.”
Chapter 5
Superfoods and our Immune System
Viruses
Bacteria
Parasites
Pollutions
IMMUNE
Fungs
SYSTEM
Toxins
Superfoods and our Immune System
What does the Immune System do, really? Our body has a complicated but very efficient immune system which protects us from bacteria, viruses, toxins, parasites and microbes that would love to invade our body if they are given the chance. To give you an idea, think of what happens when something dies. It’s a gross thought, but it will make you appreciate the function of our immune system. When our immune system is weak or not working altogether, we easily acquire all kinds of sickness. A simple cold can be life threatening. A small cut in your finger can become very infected. Everyday, we inhale millions of germs, viruses and bacteria that are present in the air. Our immune system deals with them on a daily basis without a problem. Once in a while, a virus gets past our immune system and we catch a cold or the flu. When you recover, that’s a clear sign that your immune system was able to catch the invaders causing your body to heal and get better. When your immune system is out of whack, it misbehaves and causes diseases. Diabetes for example, is when your immune system attacks the cells of your pancreas. Allergies are also caused by the immune system overreacting to some stimuli that most people don’t react to at all. Without the efficient and unappreciated work of our immune system, we humans will not survive in this world at all. It’s like an impenetrable door that guards everything in your body from anything that is harmful. It’s like the anti-virus program in your computer. Just like the anti-virus program can stop you from installing needed programs in your computer, our immune system also prevents and rejects some processes in the body, such as organ transfer. Sometimes, it’s too efficient! But, it’s just doing its job and the last thing we want is to have an inefficient immune system.
That’s why we need to make sure that we keep our immune system strong and working correctly, by eating the right foods that promote health. It’s a good thing that strengthening the immune system is easy to do.
Superfoods that strengthen your immune system There is no specific food that boosts the immune system directly. That’s because the immune system, unlike other systems in the body, does not reside in one organ only. Vitamins, minerals, nutrients, antioxidants and the phytochemicals in food all work together to make your body stronger and more resistant to infections and disease. When the immune system is strong, we can bounce back from diseases that will otherwise worsen and become fatal. Like a regular army, the strength of your immune system warriors lie in their stomach. They need good regular nourishment. When your body constantly gets its supply of good fuel, foods and drinks that contain all these life giving nutrients, it helps strengthen the system as a whole. To maintain the immune system’s health, your first line of defense is eating healthy - followed by a healthy lifestyle such as the following:
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Don’t smoke
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Maintain a healthy weight
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Exercise regularly
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Drink alcohol only in moderation
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Get enough sleep
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Cook your food thoroughly
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Practice good hygiene
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Get regular check-ups
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Minimize stress
41 Eating healthy is a step towards strengthening your body and keeping it young and vibrant for a long time. Superfoods help you maintain your youth by flooding your body with good and clean fuel, preventing the early deterioration of cells and organs. Here’s a list of the Superfoods that can boost your immune system:
1) Astralagus The Astralagus Root is a powerful super herbal tonic that has been used by Asians for thousands of years. It is known in China as huang qi. It is an Adaptogen just like Maca Powder. As discussed previously, Adaptogens help balance the body and make it more adaptable to stress. That’s why this is in the list of immune system boosting Superfoods.
nitric oxide release from the cells, thereby making it a powerful anti-inflammatory and activating genes and pathways which in turn activates immunity cells. • It causes the increased production of a substance called Telomerase. It is the enzyme responsible for the production of telomeres. This is the main reason why Astralagus is effective in slowing down aging. Telomeres are small pieces of your DNA, located at the edge of your chromosomes, like those plastic things at the end of your shoelaces. Whenever your cells replicate, these telomeres help prevent your DNA from getting unraveled. As your cells replicate, the telomeres get worn down until it reaches a point where they’re no longer usable. These causes a process called Apoptosis. Cell Death. The result is aging and diseases. • It increases the production of immunity cells called macrophages.
What makes it so special and classed as a superfood are the following:
• It has a unique class of polysaccharides which are the main nutrients that feeds ur bodies. In Astralagus, they are very biologically active. It’s so unique that compounds have been isolated from its polysaccharides and used as the components in some of our pharmaceutical drugs today. The unique polysaccharides in Astralagus are formonentin, calycosin and astragaloside IV. They have the effect of increasing
Astralagus affect our cell’s health in a very deep level and enhances our immune system as a whole by helping the body metabolize different nutrients. It has been used as a supplement for respiratory infections, the common cold, fibromyalgia, chronic fatigue syndrome, hypertension and diabetes, to name a few. In combination with other herbs such as ligustrum lucidum, it is used orally for the treatment of breast cancer, lung cancer and cervical cancer since it enhances the effect of chemotherapy drugs like cisplatin. Astralagus is a very potent herb. Consult your doctor to make sure it doesn’t counteract with any of your medications. Generally, it can be taken in any dose without causing toxicity. The active compound in most dietary supplements is astralagus membranaceus.
42 bioflavonoids, beta-carotene, thiamine, niacin, resveratrol and riboflavin. This little fruit is packed with the things that can extend life! Since it’s very sour, people don’t usually eat it on its own. It’s available in powder or capsule form at food stores, sometimes as a juice. Add the powder to smoothies or to your recipes. 1 teaspoon is all you need to enjoy its many anti-aging and immune boosting benefits.
3) Mushrooms
2) Camu Camu Berry The Amazon forest holds secrets to good health and long life, and one of them is Camu Camu. It’s a fruit grows from a bushy tree along the riverbanks of the rainforests in Peru and Brazil. The Camu Camu looks resembles a large red grape but with a very big seed inside. It is sour, very sour. It belongs in the list of Superfoods because the Camu berry contains the highest Vitamin C content of any botanical food source. It has 60 times the Vitamin C of orange. Due to its high Vitamin C content, this conspicuous berry is a powerful antioxidant which can boost the immune system. It’s Vitamin C is non-synthetic which makes it more easily absorbed by our body to protect our nervous and immune systems, and fights infections with its antiviral properties. Camu Camu is also loaded with other fortifying nutrients such as amino acids, potassium, phosphorous, anthocyanin,
For centuries, the mushroom has been known to strengthen the immune system. Researchers now know the reason for the mushroom’s reputation. Studies have proven that mushrooms actually increase the activity and production of white blood cells. It makes them more aggressive. This is great when you’re trying to fight off an infection! Shiitake, Reishi and Maitake mushrooms are the most effective variety. 100g of mushroom will provide more than 20% of these 6 essential nutrients: niacin, pantothenic acid, selenium, copper, riboflavin and biotin. Definitely, the mushroom is a must-include in your diet. Sauté a few with your favorite recipe, add it to soup and help boost your immune system naturally.
43 Choose yogurt that says “live and active cultures” in the label.
5) Cabbage When it comes to health benefits, the Brassica vegetables reign supreme! This plant family has notable members such as Queen Kale, broccoli, cauliflower and Brussels sprouts. All are hailed as Superfoods.
4) Yogurt Not all Superfoods are herbs or vegetables or fish… there are a few that can be as delicious and decadent as yogurt! It’s a guilt free food that can be found everywhere in the supermarket. It’s a good thing too. How is yogurt made anyway and why is it an immunity booster? Yogurt is just a form of curdled milk, like sour cream. But when it’s commercially processed, they add good bacteria or lactobacteria. These essential probiotics and calcium are what makes yogurt a great help to our immune system. Probiotics literally mean “for life”. Good bacteria adjusts the microflora in the intestines and promotes a healthy digestive system. It also directly targets the immune system. A study showed that 2 large servings of yogurt will contain 1200mg of calcium. This amount can help reduce colorectal cancer by 75%! There are different kinds of yogurt. There’s Greek Yogurt, which is gaining popularity among health enthusiasts, there’s Kefir an alcoholic yogurt made from camel’s milk originally, but now they use cow’s milk. Plain yogurt is made from cow’s milk and it’s unsweetened and unflavored. When eating yogurt, choose non-fat and no sugar. Totally guilt free. Add a few superfruits and make it an alternative to fattening ice cream. If you want to sweeten it, use Stevia. It’s a plant based sugar alternative that has zero calories.
Cabbage belongs to this family. It’s anticarcinogenic properties are now recognized. Cabbages contain glucosinolates. They are sulfur-based compounds which turn into isothiocyanates when we digest it. Studies have suggested that they stop the growth of cancer cells. It’s an anti-aging superfood. Red cabbage especially is packed with nutrients that combat aging. The red color is the result of its high amount of anthocyanin polyphenols. They are flavonoids that have anti-inflammatory properties. It helps protect you from many diseases and boosts your immune system. The Vitamin A content keep skin supple, smooth and moisturized and the Vitamin E in the outer leaves help keep your complexion glowing and makes for healthier hair and nails. The high levels of Vitamin C in red cabbage also actively delays aging. Any variety of cabbage is a wonderful source of fiber. It helps if you have stomach ulcers and the fiber aids in regulating blood sugar levels. Anything with a high fiber content, of course lowers cholesterol. There are many delicious recipes for cabbage. You can eat it sautéed, steamed, baked or as soup.
Chapter 6
Sugar, the Sweet and Silent Killer
Sugar, the Sweet and Silent Killer Do you know the fastest and surest way to slow down aging? If you’re like most people, you don’t - because we’ve been tricked for so long.
The answer: Limit your sugar. “Nooooo!! That’s not fair!” I can almost hear the outcries. Your brain is rejecting it. You’re totally a sugar addict, without even knowing it. So was I and majority of human beings in developed and developing countries. So, don’t feel bad… you’re not alone.
The average American consumes around 2.5 pounds of sugar a week! That is just from the sugar that you can see, added sugar. Most sugar in the food available to us today is hidden in the carbohydrate content and in the different oils, starches and syrups in the ingredients. The large number of obesity, diabetes and cardiovascular related diseases can be blamed on sugar. Our diet is just unhealthy and we are eating ourselves to sweet death.
Sugar, Insulin and Premature Aging Do you remember AGE (advanced Glycation end products)? We discussed this harmful molecules in the previous chapter. This is when the sugar in your blood attaches Sugar is so delicious that our taste buds crave them. They are in our comfort food – they are in all the food we eat, in different forms and with different names. Sugar, is everywhere. In cakes, chocolates, soda, juices, candies, cookies – all the wonderful tasting food are packed with sugar. We have a sweet tooth that needs to be satiated. But the hard truth is that Sugar is slowly but surely aging us and causing us to die earlier than we’re supposed to. It degrades our system, destroys our organs and makes us look far older than our years.
46 at the same time, it decreases your body’s sensitivity to these hormones. This is one of the major contributors to premature aging and the cause of degenerative and chronic diseases such as heart disease and diabetes. Sugar has many names and that’s how they hide in the food labels. Make sure to check out this list so you know when something that says “no added sugar” actually has it in some form. Sugar is a form of carbohydrate. So aside from a
themselves to proteins and form new molecules, AGEs. The more sugar you have in your diet, the more AGEs in your system. This is why some people have older looking skin. They look far older than their years. Our skin’s proteins, collagen and elastin, those good proteins that make us look young and healthy, are very susceptible to Glycation. They become stiff and inflexible causing wrinkles, lines on your skin and giving you an unhealthy tinge. Fructose, in particular causes inflammation by creating AGEs. It actively speeds up aging. It increases your leptin and insulin levels but
Why is insulin important to your health? Insulin comes from our pancreas and they help lower the blood sugar in the blood by encouraging their distribution to the different parts of our cells that needs it. Insulin’s purpose is to help our body store the excess nutrients that it will need. When you eat food with too much sugar, insulin is released so it can take care of the excess and convert it into glycogen and store it in the liver. But the liver can only store so much. Those that can’t be stored are turned into fats. High insulin is without a doubt one of the major factors that accelerate aging, but most people don’t understand the importance of their insulin levels. The good news is that you can keep your insulin at a healthy level by removing sugar, and it’s many forms, from your diet.
low sugar diet, starchy carbohydrate intake should also be monitored. When we eat something, our body digests it and turns it into sugar inside the body. Under the directive of the hormone insulin, this sugar or blood glucose is distributed to our cells and tissues where it is turned into energy. If there’s an excess of sugar, it is stored as fat for future use. Our body is efficient like that. Eating too much of high glycemic carbohydrates, such as wheat, rice, potatoes and banana, releases sugar into your blood faster. Low glycemic carbohydrates are turned into sugar slower than high glycemic foods. Some examples of low glycemic foods are apples, vegetables and legumes. Most Superfoods have a low glycemic index.
Without insulin, or when it’s not working properly, there’s nothing that will keep your blood sugar level in check and your system will become unbalanced. In fact, if the pancreas no longer produce insulin, like those with Type 1 Diabetes who takes insulin shots, you cannot live. Limiting sugar and all its forms from your diet is one important step. The other is to include some of nature’s anti-aging Superfoods in your diet. They will definitely contribute to improving your health and slowing down aging.
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A person on a low sugar and low carbohydrate diet, which means a low calorie diet will have a healthier and longer life than someone who isn’t.
Don’t dig your grave with a knife and fork.
Major studies have been conducted to determine the secret of Centenarians. What’s the secret to their long life? Many are smokers, they come from different geographies, is it just really in the genes? What they found is that centenarians have 3 consistent blood metabolic indicators in common: 1) Low Sugar 2) Low Triglyceride Levels 3) Low Insulin Is it safe to remove sugar from your diet? Where will you get the energy?
The fact is that sugar is a good source of energy but it’s not designed to be our primary source of energy. It’s only a short-term fuel meant to give you added bursts, like when an animal is about to eat you or you’re about to get robbed and you need to run fast! Our body actually prefers fats as its energy source. That’s why it turns the excess sugar into fat for future use. As long as you eat foods with adequate proteins and fats (the good fat), your body will function just fine. Sugar is a toxin, and our body knows it. That’s why it designed insulin to remove excess sugar in the blood in the first place.
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How to limit sugar from your diet Sugar is very addictive. Removing it completely from your diet can be a daunting and depressing task. But as I mentioned before, it doesn’t have to be. Since people have become more health conscious, your favorite sweet foods already have a “no added sugar” version! Cakes, candies, cookies, sodas all have versions without sugar.
Replacement is the secret so you won’t feel deprived. Superfoods have natural sugars in them but this is coupled with a vast array of nutrients. You can turn to fruits or sweet potatoes to satisfy your sweet tooth. Not only that, there are artificial sweeteners that you can use instead of table sugar, to sweeten your food. Stevia is a natural sweetener and plant based sugar alternative that’s 200 times sweeter than sugar in the same amount. What is great about stevia is that it provides the sweetness with zero calories. There are other sugar alternatives such as aspartame and sucralose, but natural is always best. Note that it is the stevia extract Rebaudioside A which has FDA approval. Not the leaves or any other part. Stevia comes in powder or liquid form. Here are other sugar alternatives available in the market now: • Aspartame, more popularly sold under the brand name Equal and Nutrasweet. It is an artificial sweetener added to many products such as diet sodas, cereal and candies. It’s very controversial although the FDA has labeled it safe for consumption. • Sucralose, is another artificial sweetener sold worldwide as Splenda. It is 600 times sweeter than table sugar. It has no calories
too and is ideal for baking or as a substitute to sugar. • Saccharin, more popularly sold as Sweet’N Low is a zero calorie sugar substitute too. Best to sweeten your tea or coffee. • Honey, is the most natural sweetener and it can be used instead of sugar. The bees made it so it should be safe. There are hundreds of honey varieties to choose from. It contains a high amount of antioxidants and is considered a Superfood.
You wouldn’t eat 22 packs of sugar, why are you drinking them?
The sales of honey, agave and maple syrup has increased since the World Health Organization decreed that we should cut down 50% more of our sugar intake. However, most natural sweeteners are processed by the body the same way as table sugar. A calorie is a calorie and sugar is sugar. The body cannot distinguish the source. When I removed sugar from my home, my research found that Stevia is the safest sugar alternative at this time. If Stevia is not available then an artificial sweetener is still better. There’s been a lot of controversy on artificial sweeteners. But according to nutritionists, artificial sweeteners still offer more benefits than table sugar. If a sweet tooth really needs to be satisfied, artificial sweeteners is the lesser of the two evil. You can remove sugar from your home totally! Do it now rather than tomorrow.
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Superfoods with Low Glycemic Index Foods that have a Glycemic Index of under 55 are called Low Glycemic foods. They are metabolized by the body more slowly. The result is a gradual release of sugar in your blood, keeping your blood glucose level low and your insulin level low. Thereby, slowing down aging.
1) Beans Kidney beans or any type of legume are high in fiber and are good sources of potassium and magnesium. ½ a cup is enough to give you 1/3 of your daily fiber requirement. It is an excellent source of protein. A single serving will give you ¼ of your daily protein requirement. It has a GI Score of 30. It has the same calorie as meat, but the difference is that beans have more nutrition. It has a very low sugar content which prevents your insulin levels from spiking. You can substitute beans for meat, get the same protein nutrient, twice the minerals and vitamins and decrease your intake of saturated fat. Beans have phytochemicals which is weird since that is usually found in plants. Antioxidants, which is a form of phytochemical is abundant in beans. As discussed in the previous chapters, antioxidants helps your body fight oxidation and cell death which causes aging. The type of beans that have the highest antioxidant content are red kidney beans, small red beans and pinto beans. They’re being hailed as a perfect food.
2) Quinoa Quinoa is not a grain, really, though it looks like one. It’s more of a seed that turns into a vegetable when not harvested. It has a slight nutty flavor and a texture very similar to couscous, crunchy and chewy even when cooked. It is used as cereals, in soups, mixed with porridge or oatmeal or as flour. It’s also used like rice sometimes. It’s a very versatile seed. It has a GI score of between 35 to 53, rather high you might say, depending on how it is prepared. But it only has a glycemic load of between 16 to 19. What is a glycemic load? It’s the percentage of carbohydrate in the food. Some foods like the Quinoa and Watermelon have higher GI scores, this dictates how fast the food is broken down in your body. But since it has a low Glycemic load (the amount of carbohydrates present) then it will not affect your blood glucose levels very much. The Incas referred to Quinoa as chisaya mama or Mother of all Grains. By now, you may have noticed that the Incas were eating a lot of Superfoods in their time! Their higher altitude may be credited for turning out these Superfoods. Quinoa is a complete protein and is extremely dense with all 9 essential amino acids present. It also contains Lysine, another amino acid that is beneficial to tissue growth and repair. It is a good source of magnesium, manganese, phosphorous, iron and copper.
50 Use Quinoa as a substitute for rice and add in some super veggies. You’ll find that meat can be totally removed from your diet. There are other better sources of protein.
3) Lentils Lentils are considered as the most nutritious of all legumes, hence its classification as a Superfood. It’s GI score range from 21 (uncooked), to 37 (cooked), to 52 (canned). Its glycemic load however, is just 6. They are a popular staple in the Mediterranean and the Middle East. One cup of lentils delivers 16 grams of fiber, 18 grams of protein and only 220 calories with very low fat. They have very high protein and phosphorous content and rich in iron, zinc, calcium and potassium. Their high fiber content helps in lowering LDL cholesterol, improves your digestion and regulates blood sugar levels. They are also said to nourish the kidneys and increase energy and vitality. Lentils are a cheap but healthy food option and it’s easy to cook. Unlike dried beans which needs to be soaked first, lentils can be cooked immediately. You can use lentils as a meat replacement in a variety of recipes. You can add them to stews and soup to add texture. Dried lentils can be stored in airtight containers indefinitely. Just keep them in a cool and dry place.
4) Sweet Potatoes Sweet potatoes is one of the oldest cultivated food, going back 9000 years. It comes in 2 colors, orange and purple. This is a great replacement for regular potatoes. Its GI score when boiled is 46, the GI score rises to 94 when baked. The GI load for boiled sweet potatoes is 11, rising to 45 when baked. Boiling would seem like the best way to eat them. The orange variety is lauded as one of nature’s unsurpassed source of beta-carotene. They have the ability to raise Vitamin A volume in our blood. The purple variety on the other contains anthocyanin which have very important anti-inflammation and antioxidants which can protect cells and slow down aging. These antioxidant also help rid our body of heavy metals and free radicals. Sweet potatoes are easy to prepare. Cut them in half and steam or boil for 10 minutes and they’re ready to eat! One of my favorite recipe is a sweet potato dessert. I boil 6 to 7 sweet potatoes and then remove the skin and squash them with a fork. I then add a cup of non –fat milk and Stevia for a sweet and healthy dessert. 200 grams of sweet potato contains 52.2% of Vitamin C, 213.5% of Vitamin A, 49.5% of manganese, 35.5% of copper, 35,4% pantothenic acid and 33.5% of Vitamin B6. They are particularly healthy for children who requires Vitamin A. The effects of anthocyanin which are dense in Sweet Potatoes have been shown to reduce brain and tissue inflammation. Sweet potatoes should not be confused with Yams. They are completely different foods although similar in appearance. In the US, even when a label says “Yam”, chances are it’s really a sweet potato.
51 Government agencies have allowed the terms to be used interchangeably in labels, hence the confusion. Sweet potatoes come from the “morning glory” plant family while a true “yam” is a root vegetable.
5) Apple “An apple a day, keeps the doctor away.” This is a famous quote about one of the most healthiest food in the world. It’s true. Apples have been around for a long time. It’s everywhere. Delicious, versatile, cheap and can be cooked and eaten in a variety of ways. 120 grams of apple has a GI score of 39 and a glycemic load of 6. One average sized apple only has 80 calories. Apples are great antioxidants which protects against free radical damage.
They are rich in phytochemicals called flavonoids and phenolic acids. The specific flavonoid in apples, known as quercetin, slows down the growth of cancer cells, according to laboratory studies. Quercetin has in fact been isolated in laboratories and are sold as dietary supplements. Flavonoids are really helpful phytochemicals. They can also help prevent heart diseases by lowering cholesterol levels and by improving the health of your blood vessels. A study has shown that post-menopausal women were at lower risk of dying from heart disease when they have high levels of flavonoids in their blood. The best way to eat an apple is by itself. It’s skin has fiber which adds to its health benefits. Apples may be healthy but when it’s in a recipe with lots of sugar, avoid it. Apple smoothies and freshly juiced apples are a good way of drinking to your health.
Chapter 7
Superfoods for Younger Looking Skin
Superfoods for Younger Looking Skin Our skin takes up a lot of valuable real estate. Actually, it covers all of us. So, taking care of it should be at the top of our priority, if we want to look our best for a long time. You sometimes see a person who looks far younger than their age. Your observation may be influenced by how their skin looks. They have less fine lines and wrinkles and their skins are tight and glowing. What is their secret? Ok, nowadays, it’s easy to get a skin nipped here and tucked there. That’s true. But an aesthetic procedure won’t even be necessary if we took time to eat foods that nourish our skin – and our hair and nails too. It is true that some people age more gracefully then others. It’s in their genes. But those who have bad diets and poor nutrition will definitely accelerate the process of aging in their bodies – and the skin will be the first to show the signs. (After all, you can’t see your organs!)
What vitamins and minerals are good for the skin? The best anti-aging friend you can have are Antioxidants. Antioxidants such as betacarotene and a healthy supply of Vitamins A, C and E can repair the damage caused by free radicals, those confused molecules that cause the deaths of many of our cells. When the cells die, you will see the first signs of aging. A steady dose of Vitamin A prevents dry and flaky skin plus acne by steadily rejuvenating the skin. It helps reduce the fine lines in our face caused by aging and the sun’s UV rays.
It’s a must for promoting skin health. Vitamin C is another skin vitamin that can help protect your skin if you overexpose it to the sun. It’s present in many fruits and vegetables. This vitamin is believed to boost your immunity too and help repair tissues. Vitamin E makes for smoother skin. When your skin is rough to the touch, take supplements of Vitamin E. Like Vitamin C, it also protects your skin from the sun’s damaging UV rays. Look at the skin products that are sold in the market and you will find this skin vitamin in the ingredients. Vitamin K is very important in the healing process. If you didn’t have Vitamin K, even the smallest cut or wound will not stop bleeding. It’s a healing vitamin that can be found in leafy green vegetables.
You can’t help getting older… but you don’t have to get old.
Biotin is a type of Vitamin B that helps make you look good and feel good at the same time. It’s one of the building blocks for our hair and nails too. It’s a much needed component of our skin and can be found in many foods. If you want to look healthy and vibrant and feel youthful too, make sure that you get adequate doses of these vitamins and minerals.
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Superfoods for Skin Health Superfoods are dense with nutrients. Since they contain the highest amount of certain vitamins and minerals in their respective food groups, they are an easy and delicious way to meet your nutritional requirements. The secret is to fill your diet with different colors of foods. The more colorful it is, the higher amount of life giving compounds it contains. We have listed foods that are high in antioxidants in the previous chapter, you can refer to that list too. Here are some more Superfoods that can give you a more youthful and smoother skin.
1) Carrots Aside from organ meats, the carrot is a great source of Vitamin A, in the form of betacarotene - the highly acclaimed antioxidant. It’s also a rich source of lycopene, a phytonutrient that’s known to fight cancer. (No wonder Bugs Bunny liked it!) You can eat carrots raw, it’s crunchy and tastes sweet or you can juice it or blend it. It is also a major ingredient in a lot of recipes. It’s a very versatile and easy to cook superfood. ½ cup of cooked carrots have 671 mg of
Vitamins A and only 27 calories. It is best to buy organic when you can and don’t eat the skin. Unfortunately, carrots are on the list of foods with pesticide residue.
2) Butternut Squash Just like its cousin, the pumpkin, the orange color of the squash gives it it’s high Vitamin A content. There are different kinds of squash but this one is my favorite. Sweet and textured, it’s almost similar to the taste of sweet potatoes. It’s rich in antioxidants and Vitamin A and C – the favorite nutrients of your skin. 1 cup of baked butternut squash will give you a mother load of Vitamin C, around 52% of RDA and 457% of Vitamin A!
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3) Bananas Who doesn’t like the taste of Bananas? Maybe it’s not as super as the rest of the Superfoods but it’s a must for a healthy diet.
90% of your RDA. It contains 3 times more Vitamin E than peanuts! Vitamin E helps remove free radicals from the body and is generally good for the skin, hair and nails. Most beauty products will have a decent amount of Vitamin E.
Bananas are rich in carotenoids and are an excellent source of Vitamin C and Vitamin B6. Although high in calories (1 banana = 100 calories), it has been widely used for weight loss since one banana can give you 3 grams of Fiber – which keeps you feeling full for a longer period.
Like all of the supernuts, it is a source of dietary fiber and can be beneficial in controlling the blood glucose levels of diabetics. For those who are active and requires energy, sunflower seeds can give a continuous supply of protein and complex carbohydrates.
The great effect on the skin comes from the banana’s ability to increase Vitamin A in those with deficiencies.
It is also good for the brain due to its high level of tryptophan. When you eat a food with tryptophan, your brain secretes the hormone serotonin, making you more relaxed and focused.
Bananas are more popular for being a source of Potassium. Did you drink too much last night? Bananas can replace the electrolytes that you lost. An average banana would contain 420 grams of potassium, that’s 12% of your RDA! The best time to eat a banana is during breakfast. It keeps your stomach calm and the fiber content will protect you from cravings throughout the day. Add the banana to your diet and ensure that your Vitamin A requirement is reached.
4) Sunflower Seeds Sunflower seeds are a wonderful source of Vitamin E. A handful is enough to give you
Keep a packet ready when you want a snack. Sunflower seeds are a delicious addition to your healthy diet.
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5) Swiss Chard Swiss Chards are one of the top green Superfoods. They are a nutritional powerhouse containing loads of Vitamin A, K, C, magnesium, iron, fiber, potassium and protein. Since it’s an excellent source of calcium, magnesium and Vitamin K, they are good for your bones and teeth. The rich biotin content gives strength to your hair and promotes growth. Its high Vitamin A and C content assists your hair in producing sebum, which can help keep your skin supple. It is one of the most antioxidant rich foods in the world! This leafy green is a great addition to a diet that is designed to keep you younger and able to fight off diseases. It has beta-carotene, Vitamin A and C, lutein, zinc, zeaxanthin, kaempferol, quercetin and other compounds that help the onset of premature aging.
The Swiss chard belongs to the beet family and is also known as chard, man gold, spinach beet, etc. The plant contains oxalic acid, so don’t eat too much of it! Just like spinach and other green leafy Superfoods, the high oxalate contain may not be advisable for people with kidney problems. But that shouldn’t stop you from eating this very nutritious food. Always keep in mind that our target is not to focus on one food alone but to rotate these Superfoods in your diet to keep it balanced. The secret to healthy and vibrant skin, hair and nails is to eat a wide variety of foods, composed mostly of low fat dairy, fruits and vegetables. Variety and color is important so you can enjoy a host of benefits. Remember too that hydration makes you look younger. So, all foods that have high water content are good for your skin, such as the cucumber.
Chapter 8
Superfoods for Increased Virility and Libido
Superfoods for Increased Virility and Libido We have to include this list of Superfoods since loss of virility and sexual drive are closely tied to premature aging. When you lack the energy and you’re not in tiptop shape – and probably battling with some form of disease like hypertension or arthritis, it’s pretty hard to have a strong sexual drive. The mind may be willing but the body is weak. Sometimes the cause may be a side effect of a prescription drug such as statins. But! Yes there’s a but…fortunately, you can pepper your diet with these Superfoods and give your libido a little boost. Having an active sex life not only keeps you physically healthy… it is essential to our well-being. (Remember to keep your diet balanced with the different Superfoods mentioned in the preceding chapters)
Libido-Boosting Food Facts: •
Zinc, is important in men’s ability to produce testosterone. Some foods that we’ve discussed in the previous chapters are high in Zinc, such as pumpkin seeds.
•
Bananas contain bromelain which is very important for sexual health.
•
Avocados contain a high amount of folic which gives the body sexual energy. Vitamin B6 is a strong hormone regulator.
•
Capsaicin which is found in chili peppers floods the body with endorphins, which are necessary to stimulate your sex drive.
•
Goji Berries are famous as a sexual tonic in Asia. They improve overall stamina and stimulates the libido of both sexes.
•
Raw Cacao contains phenylethylamine, better known as the “love” compound and anandamide, the bliss molecule. It has long been used as a mood enhancer.
Here are more Superfoods to spice up your sex life!
1) Celery Believe it or not, it’s an aphrodisiac! Every time a man bites into a stalk of celery, it releases the pheromones that it’s hoarding in its stalk into the man’s mouth. Androstenone is a powerful substance that triggers the man’s arousal and turns him on. His arousal then sends off a scent through his sweat glands that women find very desirable! The pheromones take effect instantaneously.
2) Cardamom Cardamom is a favorite spice used in Ayurvedic medicine and most Indian cuisines. It has been used as a cure for a range of ailments such as cold, flu, indigestion and bad breath even! It is one of the richest sources
59 of the phytochemical Cineole. This chemical, is a strong antiseptic. When digested, it acts as an anti-microbial in the body. It helps clear the pathways when you have a cough and ease congestion too by fighting viruses and bacteria in the body.
The higher the quality of Ginseng, the more potent it is.
4) Scallops Scallops are mussels and the edible portions are the white muscles that opens and closes the shell.
Cineole also increases blood flow to the sexual organs and it’s been used as a natural alternative to Viagra to cure impotence in men.
They are a rich source of Zinc, which is essential for men and women’s fertility, sex drive and long term sexual health. Zinc is important in sperm production.
Add a touch of cardamom to your chai tea and Maca powder and you have a sex tonic.
3) Ginseng Ginseng is the root of the plant Panax, which traditionally grows in Asia. It has been used as a medicinal aide for more than 5000 years. It an extremely powerful antioxidant and is a rich source of complex carbohydrates. As discussed in our chapter on Tea, Korean Red Ginseng has been used to treat erectile dysfunction in men and is known as an aphrodisiac and a sex tonic. This may be attributed to its energy increasing properties, which comes from its compound ginsenoside.
A deficiency in Zinc has been blamed for the decrease in men’s testosterone levels and sperm count. Aside from stimulating the sex drive, scallops and other shellfish too are rich in Vitamin B12, an important nutrient for heart health. Vitamin B12 helps convert the chemical homocystein which can damage the walls of the blood vessels, into other chemicals. High levels of homocystein increases the risk of diabetic heart disease, atherosclerosis and other heart ailments.
Panaquilon, one of the compounds of Ginseng has an effect on the endocrine system. The oils that come from true Ginseng can stimulate the brain and its natural steroids mimic the effect of sexual hormones.
Other nutrients from scallops are magnesium and potassium which it contains in abundance. These nutrients help lower blood pressure and improve blood flow, which may be the reason why it also helps improve the libido.
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“One cannot think well, love well and sleep well… if one has not dined well.”
5) Oysters Raw Oysters have long been known as a libido booster and aphrodisiac. Oysters are known to contain more zinc than any other food. It has been proven that zinc helps increase testosterone production which in turn enhances the libido. You need at least 15 mg of zinc daily. 6 raw oysters is enough to provide you with twice as much zinc. Remember that anything that is good for your heart is good for your sex drive too. Eating
these Superfoods will improve your overall health by enhancing your energy and vitality – which will also help you be a Casanova in the bedroom! It has a domino effect really. When you eat healthy, you are more capable of fighting diseases and you stay young and strong for a longer period. Our body is made up of chemicals and nature has provided us with all the chemicals we need to sustain us. It is important to our well-being to ensure that we are filled with the right fuel and keep our bodies functioning at optimum performance.
Remember that anything that is good for your heart is good for your sex drive too. Eating these Superfoods will improve your overall health by enhancing your energy and vitality – which will also help you be a Casanova in the bedroom!
Chapter 9
The Health Benefits of Tea
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Why is Tea an Anti-Aging Superfood? The Chinese have revered tea for thousands of years. It’s part of their lives and they even have an important ceremony just for pouring tea. The practice of drinking tea is old and their ability to balance the body and mind is ancient knowledge. When you think of the words Zen and Chi, tea comes to mind. It’s definitely a healthy and relaxing drink.
So, let’s have a cup of tea and discuss their powers as Superfoods! Of all teas, Green Tea is without a doubt, the superstar. Lauded as one of the Top Superfoods with the highest level of antioxidants, green tea has garnered more attention than its less popular cousins. There are more than 3,000 varieties of tea but only a few are considered the real thing. They all come from the Camellia Sinensis plant – a shrub that’s native to China and India. They are green tea, white tea, black tea, oolong tea and pu-erh tea. Any plant or herb can be dried and brewed and called tea. But those that come from the Camellia Sinensis plant are the Superfoods. If they come from the same plant, how do they differ? Good question. It’s quite confusing, right? The type of tea that is produced depends on the way the leaves are harvested and processed. The different methods of processing give the teas their individual taste and flavor. All of them however, contain unique antioxidants called flavonoids. We’ve mentioned flavonoid
several times in the preceding chapters, and it’s pretty obvious by now that they are important to our health. They help keep our cells healthy and is the major enemy of Aging. Another secret of tea is that they are dense in bioactive ingredients like polyphenols. Polyphenols are reported to have anti-viral, antiinflammatory and antioxidant properties. They are also shown to stimulate our immune function. A type of polyphenol, EGCG, is responsible for the super powers of Green Tea. It has the highest content of EGCG among all teas. This polyphenol kills cancer cells without affecting the healthy tissues, lowers LDL cholesterol and stops the formation of blood clots – helping to protect the heart.
The polyphenol content is dependent on how the teas are processed. For example, black tea and oolong are oxidized and fermented lowering their polyphenol content when compared to green tea. But even so, their antioxidant property remains high. As an added benefit, as if the above are not enough, Tea contains caffeine and theanine which are known to stimulate the brain and makes you more alert.
The different types of Camellia Sinensis Tea • Green Tea Green Tea is the most widely studied type of tea. It is made from steamed tea leaves. It can be considered as partially fermented. The high level of EGCG in green tea may prevent the growth of different forms of cancer, such as lung, breast and pancreatic cancers. This powerful antioxidant may prevent clogging in the arteries, prevent oxidative stress in the brain, improve levels of cholesterol, lower the risk of Alzheimer’s and Parkinson’s and help you lose weight.
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• Black Tea Although less popular than green tea, and with lesser EGCG content, black tea still has more antioxidants than most foods. It is made with fermented tea leaves. The fermentation is what lowered its EGCG content. Black tea has the highest level of caffeine. Some studies have shown that black tea may protect the lungs of smokers from the harmful effects of cigarette smoke.
• Oolong Tea Unless you’re a tea fanatic, you probably never heard of Oolong tea. Aside from its anti-oxidizing health benefit, Oolong activates enzymes that can lower Triglycerides, a type of fat that we don’t want to have high levels of. A variety of Oolong called Wi Yu is marketed as a weight loss product.
• White Tea White tea is not processed and is considered the purest of them all, which is why it is said to have more potent anticancer benefits as compared to teas that have been fermented - even partially fermented and popular green tea. They are harvested at a younger age than green tea and considered rare and therefore more costly. Considering that it has more antioxidants than green tea, really, it’s best to have some of it in your cupboard.
• Pu-erh Tea Never heard of it? I can’t blame you. Puerh tea is also known as aged or vintage tea. Only aged tea that comes from the Yunnan province can be called Pu-erh tea. As special and rare as it sounds, it is the most oxidized form of tea and therefore has the lowest polyphenol content. However, it has a great taste, like fine wine, and its processing method has been a well-guarded secret for thousands of years. Some Pu-erh teas are more than half a century old and rare ones actually cost thousands of dollars in specialty stores.
Do Herbal Teas have Health Benefits? Herbal teas do not offer the same health benefits as the Camellia Sinensis teas. They have their own benefits. Herbs are very potent. These types of tea are often an infusion of leaves, bark, roots, seeds or flowers from other types of plants. The best way to drink herbal tea is to choose a product made from high quality ingredients. Steep it for 10 to 15 minutes to bring out it’s healing properties. Also, remember to steep the tea in a covered container to retain its medicinal properties. Herbal teas are delicious! And while drinking them, you also get the benefit of aromatherapy. That beats taking a vitamin pill, anytime! Here are some examples of herbal teas. They are not classified as Superfoods, except for Ginseng, but they are worthy of mention.
• Chamomile Tea Go to a spa and they will offer you chamomile tea. It has a gentle calming and sedating effect. It’s one of those sleeptime teas. It’s a good natural remedy for insomnia. It’s also good for the stomach as it contains oils that relax the stomach muscles. Chamomile also contains antioxidants, though maybe not as high as the other teas mentioned above. The tea is made from chamomile flowers which belongs to the family of daisies.
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• Ginger Tea Ginger tea of course gets its benefits from Ginger which has been long famous for calming the stomach. It’s a good home remedy for nausea and most digestive problems. Ginger is also used to soothe sore throats and fight off common colds and flu. It has an-inflammatory properties which can also help with arthritis and muscle pains by stimulating circulation. The best way to prepare ginger tea is by boiling ginger in water for 10 to 15 minutes. Add a touch of lemon to enhance the taste. Not everyone likes the taste of ginger, unfortunately. Ginger by the way, is a Superfood.
• Peppermint Tea Peppermint tea is one of the easiest herbs to grow in your garden. It is recommended for the relief of flatulence and bloating. It helps with indigestion and helps ease feelings of nausea. Peppermint is the only herb that contains menthol.
• Ginseng Tea Ginseng is an ancient remedy for many diseases. Many herbs are called Ginseng but the original is the one that comes from the Planax plant. It is this variety which contains ginsenosides. It has been known to increase energy and vitality, and is used as an aphrodisiac and tonic.
Drinking Korean Red ginseng tea helps lessen erectile dysfunction in men and also relieves menstrual cramps in women. The American Ginseng tea acts like insulin and helps lower blood sugar levels.
• Rooibos Tea Rooibos tea is a herbal tea made from the plant Aspalathus linearis. It used to grow only in the Western Cape province of South Africa but now it has become popular in many parts of the world. This concoction is technically not a tea, but the tonic made from oxidized Rooibos leaves are called Rooibos tea. Just like all teas, it also contains flavonoids and therefore has a high antioxidant content which are known to fight free radicals and repair damaged cells. If Green Tea is high in catechins such as EGCG, Rooibos tea is rich in the flavonoids aspalathin and nothofagin. They have the same anti-carcinogenic effects as other antioxidants. Rooibos also has the essential minerals such as magnesium, calcium, manganese, zinc and iron. Rooibos tea is said to aid in the absorption of iron in the body, improve circulation, relieve stomach upsets and improve skin conditions. These are just some examples of the most popular herbal teas. You can actually build your own mix from your favorite herbs and spices. Brewing your tea is the best way to get the most antioxidants. Asians drink a minimum of 3 cups of tea daily, although there’s no study which indicates how much you need to drink to get its medicinal benefits. If you’re not allergic to it and it doesn’t counteract with any of your medications, by all means, brew a pot and enjoy the calming and healing effects of this ancient drink.
Chapter 10
Did You Know? Interesting Facts about your Body and Health
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Interesting Facts about your Body and Health • We are born with all our brain and nerve cells – they do not and cannot regenerate. Once they are damaged, they cannot be replaced. (One day, Science may find a way to fix this, but not today.) • Menopause has a weird side effect. If you are a migraine sufferer and female, you can expect the migraines to stop when your menses cease. This is because your hormone levels drop after menopause. • Only 30% of the reasons for aging are determined by our genes. The 70% is linked to our lifestyle. • According to the US Census, a 50 year old woman who remains free of cancer and heart disease can expect to live to their 90’s. Healthy men, aged 65 today, will most probably live to their 80’s. • Due to the high Fat content of their diet, Americans are 37% more likely to die of heart disease. • People who are physically fit, eating a healthy and balanced diet and taking nutritional supplements have bodies that are 10 to 20 years younger than their chronological age. • Your body uses 300 muscles just to stand still! • Our brain only takes up 2% of our total body weight, but it uses 20% of our body’s energy to function. • Your body gives off enough heat in 30 minutes to make half a gallon of water boil! • 3 years after you quit smoking, your chances of a heart attack are the same as someone who has never smoked before. • Laid end to end, you have around 60,000 miles of blood vessels in your body and your heart pumps about 2,000 gallons of blood through those vessels every single day! (Keep that heart strong!)
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Interesting Facts about Eating and Food • Every day, an average of 11.5 liters of digested food, liquids and digestive juices pass through our digestive system – but only 100 ml is excreted in our feces. • Every 3 to 4 days, our body produces a new stomach lining! This is so the strong acids used to digest our foods, doesn’t digest the stomach too. • 5 cups of tea a day can reduce the chances of a stroke by 50%! Both green and black tea can increase antioxidant activity by 50% for 80 minutes. • A study by the Chicago Medical School showed that long-time tea drinkers lowered their risk of pancreatic cancer by 60%. • Aspartame is not a natural sugar but is a chemical compound created in an industrial lab. It is made from the feces of genetically engineered bacteria. When used in diet sodas, its compounds break down as methanol and formaldehyde. When digested, formaldehyde is metabolized into formic acid – a chemical that is toxic to mammalian biology. • Coconut water can be used as blood plasma on transfusions.
• Drying fruits depletes 30 to 80% of their vitamin and antioxidant content. • Adding citrus juice to green tea can stabilize its catechin content and boost the levels of antioxidants that survive the digestive process by 13x. • The most expensive coffee in the world are the beans made from the partially digested feces defecated by the Asian palm Civet! • L-cysteine, a common ingredient in bread is derived from human hair. It is a non-essential amino acid used as a dough conditioner. Through a chemical process, human hair which is rich in protein, is dissolved in acid and L-cysteine is isolated. While this is not a cause of concern to most, Jews and Muslims are forbidden from eating anything derived from the human body. • High Fructose Corn Syrup or HFCS is a sweetener found in most packaged foods. The chemicals used to turn corn into corn starch and then into HFCS, glutaraldehyde, can burn holes in the human stomach. Mercury has been found to be present in products containing HFCS when tested. In some cases, the mercury level was so high that an average person eating an average amount of food with HFCS can ingest 5x more mercury than what is recommended.
Conclusion This eBook contains a list of the best Superfoods on the planet. They are not myth and their nutritious components and health benefits are acknowledged by Science and some of them are even used as basis for our modern medicine. Continuous studies are being conducted on the healthy compounds found in Superfoods.
If we don’t take care of our bodies… where are we going to live? Do they really slow down aging? We don’t claim that they’re the elusive fountain of youth. What we claim is that pumping your body with the right fuel, which these Superfoods contain, will definitely help you live fuller and healthier lives. Some aging factors we cannot control as of now. But we can control what we eat and drink. Food is something that we take into our bodies. They are metabolized by our digestive system and converted into the different chemicals that our body needs. They play an important role in our health and we should be more mindful of what we are feeding ourselves.
In today’s society, we have gotten used to processed foods and junk foods and fast foods. They are delicious and satisfying, but only to our palates. In truth, they are slowly killing cells and poisoning our bodies. We are eating ourselves to our own demise… happily. Is that an exaggeration? Diabetes and Heart Disease are the number one killers in our society today. While these diseases are sometimes genetic, Obesity is a known compounding factor. We eat to satisfy our hunger and not to sustain our bodies. Just think of the unhealthy fats a typical burger and fries meal contains, not to mention the chemical additives. How are these foods sustaining you? What nutrients do they have and what happens to them when our body breaks them down. It is up to us to ensure that the foods we eat are turned into good chemicals that can help our cells thrive and strengthen our immune system. Our body just needs a little help. It relies on us to know what to feed it. The effects of our choices will show up sooner or later. Let
the effect be a good one. When you add 30 minutes of daily exercise to this diet of Superfoods, you double their beneficial effects. Keeping active is necessary to good health too. The secret is keeping everything balanced. An excess of anything has never had good results. We hope that this eBook has enhanced your awareness of the importance of food and that you will now be more mindful about what you eat and drink. Whenever you can, choose natural, organic and healthy. Good food can taste delicious too. You can find a lot of healthy recipes in the Internet to get you started. Substitution is another way to switch from an unhealthy diet to a healthy one. Look for the healthier version of the food you love. Since people started being more healthconscious, manufacturers have produced products with less fat, less cholesterol, less sugar and less salt. These foods are out there! You just need to look for them. Give your body the right fuel and stay young and vibrant for as long as you can so you can live this life to the fullest! You deserve it.