STEP 9: STRIVE TO BE TOXIN FREE.
You are surrounded by substances that cause and contribute to aging and disease, and that includes the food and beverages you consume every day. Fortunately there are ways you can avoid or minimize their harmful effects.
- Avoid sugar and sugary foods. If you don't think something that tastes so good and sweet could be so bad, think again. Sugar and refined carbohydrates cause inflammation, especially of the blood vessels; are associated with insulin resistance, diabetes, and ultimately the complications associated with diabetes; promote the formation of AGEs; hinder the absorption of calcium, which contributes to the development of osteoporosis; suppresses the release of growth hormone, which is responsible for the repair and regeneration of cells and tissues and maintaining bone strength, brain function, and muscle tone; and causes or contributes to dozens of other health problems. And not all sugars are created equally: fructose, for example, promotes glycation at a rate nearly seven times that of glucose. Fructose is found naturally in unrefined foods such as fruits and vegetables, but processed foods often contain added fructose.
- Choose organic fruits and vegetables to help avoid exposure to pesticides, herbicides, and other agricultural poisons.
- Choose hormone-free meats, poultry, dairy, and eggs. Better yet, regularly substitute plant-based protein foods for animal-based ones, as they are naturally hormone-free.
- Avoid highly processed foods, especially processed meats such as bologna, sausage, smoked meats, and hot dogs, which often contain cancer-causing nitrates and nitrites.
- Avoid or seriously limit consumption of refined, processed foods, as they contain artificial flavorings, colorings, and preservatives.
- Eat fish that is as mercury-free as possible. All fish and seafood contain at least a small amount of mercury and/or other toxins, especially large fish because they usually live longer and eat other fish that are contaminated. Those with a minimal amount of toxins generally include sardines, herring, cod, pollock, salmon, and anchovies.
STEP 10: DRINK GREEN TEA.
Unlike black and oolong tea, green tea is not fermented, so its active ingredients are not changed. Some of those ingredients include polyphenols, potent antioxidants that appear to help protect against various cancers. Green tea is also credited with helping regulate blood glucose levels, lowering cholesterol levels, and helping promote weight loss. The polyphenols in green tea are also believed to stimulate the production of immune system cells and to directly inhibit glycation. Studies in both humans and animals suggest that green tea may reduce the risk of cardiovascular disease, promote oral health, lower blood pressure, protect the nervous system, and have antibacterial and antiviral properties.
To reap the anti-aging benefits of green tea, drink at least three cups daily. Green tea does contain some caffeine, but at a much lower level than in coffee: an eight-ounce cup of green tea has about 20 to 30mg of caffeine, compared with about 100mg in a cup of coffee. Decaffeinated green tea is also available.
CHAPTER 4.
A SAMPLE ANTI-AGING MENU.
To help you get started on your anti-aging eating plan, here is a three-day menu complete with recipes. The menu and recipes incorporate the information and guidelines that appear in chapters 1 through 3. Menu items that have a recipe are in italics. All of the recipes follow the sample menu plan.
Day 1 BREAKFAST.
Oat bran with walnuts and raisins 1/2 grapefruit 1 cup green tea
MID-MORNING S SNACK.
1 cup vegetable juice with lemon
LUNCH.
Favorite Bean Chili Whole-grain crackers Whole-grain crackers Fresh pear, apple, or banana Seltzer water w/lemon
MID-AFTERNOON S SNACK.
8 ounces 2% milk or soy milk
DINNER.
Poached Salmon Veggie Rice Casserole Avocado Salad (red leaf lettuce, avocado, red pepper, tomato, olive oil, and vinegar) 1/2 cup blueberries
Day 2 2 BREAKFAST.
Scrambled Delight whole-grain bagel 1 cup green tea
MID-MORNING S SNACK.
1 banana or cantaloupe
LUNCH.
Red, Green, and Bean Salad Whole-grain rye crackers 1 cup low-fat milk or soy milk
MID-AFTERNOON S SNACK.
8-ounce container low-fat plain yogurt with 1/4 cup blueberries or strawberries and 1 tbs wheat germ
DINNER.
Festive Fettuccine Brussels Sprouts in Orange Sauce 1 cup green tea Day 3 3 BREAKFAST.
Sunrise Quinoa with fresh fruit 1 slice whole-grain bread with all-fruit jelly 1 cup green tea
MID-MORNING S SNACK.
Mango Smoothie
LUNCH.
Split Pea and Veggie Stew whole-wheat pita Iced herbal tea
MID-AFTERNOON S SNACK.
Raw vegetables with Eggplant dip Eggplant dip
DINNER.
Chicken, Veggie, and Cashew Stir-fry Brown rice RECIPES FOR DAY 1.
OAT BRAN WITH WALNUTS AND RAISINS.
1 serving cup oat bran cup apple juice cup low-fat soy milk 1 tbs wheat germ 1 tbs raisins 3 walnut halves, chopped Combine the bran, juice, milk, and wheat germ in a small saucepan. Heat over low heat until the mixture boils and stir constantly. Cook for 3 minutes. Remove from the heat and cover; let stand 1 minute. Stir in the raisins and walnuts.
FAVORITE BEAN CHILI.
Serves 4-6 1 cup each chopped onion, diced carrot, diced celery cup each chopped onion, diced carrot, diced celery 1 cup water 3 cloves garlic, minced cup chopped red, green, or yellow pepper tbs chili powder tsp cayenne 2 tsp mustard 2 28-oz cans crushed tomatoes (save the juice) 5 cups of cooked beans-your favorites in any combination-pinto, black, garbanzo, soy, kidney; lentils are good, too Salt to taste In a large saucepan, simmer the onion in 1 cup water over medium heat for about 2 minutes, then add the garlic, carrot, celery, pepper, chili powder, tomatoes, and cayenne. Simmer and stir until well blended, then add the beans. Lower heat and simmer low for 30 minutes. Add the mustard and salt, stir, and serve.
POACHED SALMON.
Serves 1 1 salmon fillet salmon fillet cup white wine cup water Several thin slices of red onion and green pepper Dash of dill Put the wine, water, dill, onions, and pepper in a saute pan and simmer on medium heat. Place the fillet in the pan. Cover and cook until done, about 5 minutes depending on the thickness of the fillet. Do not overcook.
VEGGIE RICE CASSEROLE.
Serves 4 1 large clove garlic, peeled large clove garlic, peeled Handful of fresh cilantro leaves cup fresh parsley leaves cup chopped onion 2 cups vegetable broth 1 cup short grain brown rice 1 green bell pepper, chopped 1 large carrot, shredded Place the garlic, cilantro, onion, and 1/2 cup broth in a food processor and process until finely chopped. In a medium-size pot, bring the remaining broth to a boil and add the chopped mixture. Slowly add the rice, green pepper, and shredded carrot, reduce the heat, cover, and simmer for 35 to 45 minutes or until all the liquid has been absorbed. Garnish with parsley.
RECIPES FOR DAY 2.
SCRAMBLED DELIGHT.
Serves 2 green pepper, chopped red pepper, chopped onion, chopped cup spinach, chopped Water for steaming 1 clove garlic, minced clove garlic, minced 1 tsp extra virgin olive oil 4 eggs Dash of salt and pepper In a skillet, steam all the vegetables and garlic in a few tablespoons of water until moderately soft. Add oil to the pan and mix to make sure the vegetables and pan are coated. Whisk the eggs in a bowl and add them to the pan; add salt and pepper and cook until desired consistency is reached.
RED, GREEN, AND BEAN SALAD.
Serves 4 1 head romaine or red-leaf head romaine or red-leaf lettuce cup chickpeas cup black beans 1 cup shredded bok choy 1 cup shredded red cabbage 1/3 cup grated low-fat or non-fat cheddar cheese 1 tsp olive oil 2 tbs lemon juice 1 tbs red wine vinegar (or other vinegar) cup chopped walnuts or pecans Wash, drain, and tear the lettuce into small pieces. Place in a bowl and add the cabbage, beans and chickpeas, bok choy, and cheese. In a small bowl beat the oil, lemon juice, and vinegar. Pour the dressing onto the salad, add the nuts, and toss lightly.
FESTIVE FETTUCCINE.
Serves 4 10 oz whole-grain fettuccine 2 cloves garlic, minced lb cubed firm tofu, or 1 cup shredded cooked chicken breast 1 tbs extra virgin olive oil 1 lbs ripe tomatoes, cut into 1-inch pieces (you can also use canned chopped tomatoes) 1 cup fresh basil leaves, packed lb asparagus, cut into one-inch pieces 1 cup frozen green peas, thawed Salt and pepper to taste Cook the pasta according to package directions. Drain and reserve 1/3 cup cooking liquid. In a large skillet, heat the oil, and lightly saute the garlic, asparagus, and tofu for 1 minute. Add tomatoes and peas and reserved liquid (and chicken if using chicken). Cook for 1 minute. Add the cooked pasta and toss. Remove from heat and add the basil, salt, and pepper. Serve immediately.
BRUSSELS SPROUTS IN ORANGE SAUCE.
Serves 4 1 lb brussels sprouts lb brussels sprouts 1 tsp cornstarch cup orange juice 1 orange, peeled and sectioned cup fresh cilantro, chopped 1/8 cup slivered almonds Cut a cross into the base of each sprout. Steam the sprouts until tender, about 15 to 20 minutes. In a small saucepan, combine the cornstarch and orange juice. Heat over low heat stirring constantly until thickened. Add the orange sections and cook until bubbly. Pour over the sprouts and serve with cilantro and almond garnish.
RECIPES FOR DAY 3.
SUNRISE QUINOA WITH FRESH FRUIT.
Serves 4 3 cups cooked quinoa 3 apricots, chopped 1 orange, peeled and sectioned 1 cup seedless red grapes, halved cup raisins cup chopped walnuts or pecans Combine all ingredients except the nuts in a bowl and chill for 1 hour or overnight. Top with nuts before serving.
MANGO SMOOTHIE.
1 serving 1 banana banana 1 mango (peeled and pitted) 8 ounces orange juice Place all ingredients in a blender or food processor and blend until smooth. Or, you can mash the fruits, place them in a jar with a tight lid, add the juice, and shake vigorously.
SPLIT PEA AND VEGGIE STEW.
Serves 4 1 cup dry green split peas cup dry green split peas 3 cups water lb each green beans cut into 1-inch pieces, chopped zucchini, and sliced mushrooms 1 green pepper, chopped 1 tbs soy sauce 1 tsp mustard Place split peas and water in a large pot and bring to a boil; reduce heat, cover, and simmer 1 hour. Steam the vegetables until tender. Combine the cooked split peas and vegetables, stir in soy sauce and mustard, and serve.
EGGPLANT DIP.
Makes 1 cups 1 large eggplant large eggplant 2 cloves garlic, minced 1 green onion, chopped cup chopped parsley 1 tbs lemon juice 10 black olives, pitted and chopped Peel the eggplant and cut it into quarters. Place the pieces into a steamer and steam until tender, about 10 minutes. When cool, press the liquid out of the eggplant. Place the cooked eggplant and all the remaining ingredients except the olives into a blender and blend until smooth. (If you want a chunky dip, you can hand-mash the ingredients.) Add the chopped olives and chill before serving.
CHICKEN,VEGGIE, AND CASHEW STIR-FRY.
Serves 4 lb chicken breast, poached and cut into 1/8-inch wide, 3-inch long strips 1 tsp extra virgin olive oil 1 clove garlic, minced cup sliced carrots cup sliced onion cup sliced green pepper 1 cup bean sprouts 2 cups zucchini, cut into thin strips cup cashew pieces 1 tbs soy sauce 1 tbs cornstarch cup water Heat oil in a skillet and saute the garlic for 1 minute. Add the carrots, onion, green pepper, and soy sauce, cover, and stir fry for 3 to 4 minutes. Add zucchini, bean sprouts, and cooked chicken and stir fry for 3 to 4 minutes. Mix cornstarch and water until smooth. Pour it slowly into the chicken and vegetable mixture, stirring constantly. Cook until thickened and the mixture is well coated. Toss in cashew pieces and serve with brown rice.