A cheap and accessible way to maintain a youthful body

DIET GUIDELINES

(according to Fitzgerald, Campbell, Makarem, & Hodges (2023) modified by us. Also:

PER DAY (on the average and can vary)

• Two cups of dark leafy greens, like celery, parsley, kale, spinach, purslane and mustard greens;
• Two cups of cruciferous vegetables, such as broccoli, red cabbage, sauerkraut, finely grated radish skin, arugula;
• Three cups of colored vegetables (usually finely grated carrots, purple sweet potatoes, red cabbage, radish skin), except for sweetcorn and white potatoes;
• Two cups of red tomatoes, preferably a smaller sized (cherry or grape)
• One to two medium beets (from time to time);
• One serving of 'methylation' adaptogens, such as half a cup of berries or occasionally half a teaspoon of rosemary or turmeric + black pepper (add as a spice to food when cooking);
• Six ounces (170 g) of meat (mainly fish and sometimes poultry);
• Two servings of low glycemic fruit, such as berries, grapefruit and apples;
• Drink ~ eight cups of water.

A mixture of ingredients ground together:

• One tablespoon of pumpkin seeds;
• One tablespoon of sunflower seeds;
• One tablespoon of Flax seeds
• One tablespoon of apricot kernels
• Two tablespoons of sweet almonds
• Two tablespoons of Macadamia nuts
• Half a teaspoon of Malt sprouts granules
• One or two tablespoons of black grape raisins (seeds containing) sulfur dioxide treated
• a teaspoon of cocoa powder can sometimes be added to the mixture.

Eat as a sweet in small portions with 2-3 cups of freshly brewed green tea.

Dietary fiber

Dietary fiber allows bacteria to produce short-chain fatty acids with anti-inflammatory and immune regulatory functions that contribute to lower blood pressure.

1. As a general rule, include at least one serving of whole grains (e.g., rice, corn, oats, quinoa, bulgur) in every meal
2. Choose wholegrain bread (look for one with the highest amount of fiber per slice)
3. Cook with brown rice instead of white
4. Add beans to your salads – each ½ cup serving is around 7 to 8 g of fiber
5. Two or three times a week, substitute legumes (e.g., lentils, peas, broad beans, chickpeas, peanuts) for meat in things like soups and curries
6. Eat at least five servings of fruit and veggies a day (fresh fruit is better than canned) – adding fruit to cereal is an excellent place to start, so is having fresh fruit for dessert
7. Swap out fruit juices for whole fruits

PER WEEK

• Three servings of liver, each weighing three ounces;
• Five to ten eggs, ideally free range or organic.

LIFESTYLE CHANGES

• Exercise for 30 - 40 minutes five days per week at a moderate to high intensity, such as fast walk + quick run up the stairs to the 2nd or 3rd floor;
• Sleep for seven hours per night on average;
• Five-minute breathing exercises four times a day.

AVOID

• Eating anything between 7pm and 7am for a 12-hour fast;
• Any added sugar, candy, dairy, grains, legumes or beans.