Eat Better, Live Longer : Understand What Your Body Needs to Stay Healthy

Sixty nutrient-packed recipes, an eating plan, and profiles of 20 longevity "wonderfoods" that show you how to choose what to eat--and how to eat--to help you live a long, healthy life. Discover the secrets of long life from centenarians around the world, and explore the 10 simple but meaningful adaptations you can make to what and how you eat to follow in their footsteps. You may not be able to change your genes, but you can transform your diet. Learn how to make smarter choices about foods that can reduce your risk of certain diseases and lessen the effects of others--including profiles of 20 longevity "wonderfoods" and how to cook them for maximum nutritional benefits. A four-week eating plan, with 60 nutrient-packed recipes, reinforces and guides you through the dietary transition; after just 28 days you'll feel renewed and revitalized, and inspired to continue your new healthy eating habits. Use this newfound knowledge in tandem with details on how each part of your body changes as you age and which nutrients you need to support overall health. Eat Better, Live Longer is your passport to longevity. Contents......Page 6 Foreword 6......Page 8 PART 1 WHAT IS AGING? 8......Page 10 Theories of aging 10......Page 12 What affects how we age? 12......Page 14 Diet lessons from around the world 16......Page 18 PART 2 PRINCIPLES OF A LONG AND HEALTHY LIFE 20......Page 22 Downsize your meals as the day goes on 22......Page 24 Know how much is enough 24......Page 26 Eat more plants 26......Page 28 Eat the right carbs 28......Page 30 Swap red meat for fish 30......Page 32 Eat as nature intended 32......Page 34 Choose naturally packaged fats 34......Page 36 Dose up on the sunshine vitamin 36......Page 38 Choose foods across the color spectrum 38......Page 40 Drink plenty of fluids 40......Page 42 PART 3 THE LONGEVITY EATING PLAN 42......Page 44 The next four weeks 44......Page 46 Week 1 meal planner 46......Page 48 Week 2 meal planner 48......Page 50 Week 3 meal planner 50......Page 52 Week 4 meal planner 52......Page 54 Breakfasts 54......Page 56 Wonderfood: Yogurt 56......Page 58 Supergroup: Berries 60......Page 62 Wonderfood: Bananas 64......Page 66 Wonderfood: Eggs 70......Page 72 Supergroup: Whole grains 74......Page 76 Lunches 78......Page 80 Supergroup: Legumes 84......Page 86 Supergroup: Bell peppers and chilies 90......Page 92 Supergroup: Root vegetables 94......Page 96 Wonderfood: Soy 100......Page 102 Wonderfood: Avocados 104......Page 106 Dinners 106......Page 108 Supergroup: Leafy green vegetables 108......Page 110 Supergroup: Fish and shellfish 112......Page 114 Supergroup: Mushrooms 118......Page 120 Supergroup: Onions, garlic, and leeks 122......Page 124 Wonderfood: Tomatoes 126......Page 128 Wonderfood: Olive oil 130......Page 132 Supergroup: Citrus fruits 134......Page 136 Supergroup: Nuts 140......Page 142 Supergroup: Spices 146......Page 148 Supergroup: Squashes 150......Page 152 Life beyond the plan 152......Page 154 PART 4 HOW THE BODY CHANGES WITH AGE 154......Page 156 The brain 156......Page 158 Vision 162......Page 164 Hearing and balance 166......Page 168 Oral health 170......Page 172 Immunity 174......Page 176 Bones, muscles, and joints 178......Page 180 Skin and sensation 182......Page 184 The lungs 186......Page 188 The heart and blood 190......Page 192 Gut health 196......Page 198 Urinary health 202......Page 204 Women’s health 206......Page 208 Men’s health 210......Page 212 Bibliography 214......Page 216 Index 220......Page 222 Author, consultant, and acknowledgments 224......Page 226 "Ever wondered what's going on in your body as you age? Can you really eat to beat cancer or prevent heart disease? These questions and more are answered in this food-led approach to future-proofing your life."--Publisher's description.