aging reset food guide

FOOD GUIDE

SARA GOTTFRIED MD

Aging Reset

© COPYRIGHT 2016 GOTTFRIED INSTITUTE 2

AGING RESET FOOD GUIDE

Aging Reset Food Guide

Reset Your Aging with FoodIn this guide you’ll find tips to create your anti-aging kitchen, meal plan, and shopping list. We will focus on the foods that deactivate the ticking time bombs in your cells so that you can feel younger, age slower, and increase your healthspan.

Discover the anti-aging foods that stave off physical and mental decline starting deep in your DNA through nutrigenomics.

Nutrigenomics is the powerful new science of how nutrients in your food, drinks, and supplements may affect your health by changing the expression of your genes. This is the realm of “personalized lifestyle medicine” and dietary intervention based on your nutrient status, nutritional requirements, and genes so that you can prevent disease and the problems of aging.

QUICK ANTI-AGING FOOD GUIDELINES

• If isn’t recognizable as aplant, meat, or fish, avoid it.

• Aim for a plate that is 80percent vegetables and 20percent protein.

• Eat homemade meals: 11–14homemade lunches anddinners per week.

• Eat fish 1-2 times perweek – wild caught,low mercury.

• Avoid gluten and dairy.

• Minimize refinedcarbohydrates. Eatslow carbs like squash,quinoa, or sweet potatoesinstead.

• Avoid drinks that containsugar, artificial sweeteners,and high caffeine.

• Eat more vegetables,about 2 pounds or10 cups per day.

• Eat green vegetablesat least twice per day.



The Anti-Aging KitchenThis program requires you to significantly shift your intentions and shift your actions. Your kitchen is a great place to begin that intention-to-action realignment because, of course, eating homemade meals starts at home! Aligning your outer environment with your inner goals will help keep you on track. It’s a lot easier to avoid temptations when they aren’t staring you directly in the face.

Home cooking is crucial when you’re fighting aging and upgrading the genes that rejuvenate you. One reason is that home cooked meals prevent problems that exacerbate aging like diabetes and obesity. When middle-aged people eat more homemade meals, they lower their risk of diabetes by 13 percent and obesity by 15 percent, so make sure that your kitchen includes the foods that keep you aging slower and feeling younger. Staples such as…

• Vegetables and produce: organic, local, and in season.

• Meats: Grass-fed or pasture-raised, free-range, organic, hormone-free, and local. Wild game is also good. Limit grass-fed red meat to 18 ounces or less per week. Avoid processed meat like sausage, hot dogs, deli meats, and bacon.

• Seafood: Low mercury seafood that spent all of its life out in the open water is best.Eat wild-caught fish once or twice per week(2 to 4 ounces per serving for women; 6 ounces for men).

• Healthy fats: Nuts & seeds, avocado, olives, pastured eggs, cold-water fish.

• Cooking oils: Use coconut oil for cooking; olive oil and MCT oil (medium chain triglyceride oil is derived from coconut oil) for eating in salad dressings and drizzled on steamed vegetables. For all oils choose organic, extra-virgin, and cold pressed varieties whenever possible.

• Soy: whole, organic, non-GMO that is preferably fermented like miso and tempeh. (If your thyroid is sluggish, limit yourself to 2 servings of whole soy per week.)

Goal: Have ingredients on hand to prepare healthy meals on short notice.Your kitchen (including your refrigerator, freezer, and pantry) is your guide to good behavior with food. Being virtuous with food is much easier when your kitchen reflects your intentions. Start by removing the foods that do not serve you. Don’t worry, this is not some huge project! All it takes is a little preparation and a dash of intention.



Reset Your Kitchen by Removing Unhealthy OptionsTransform your kitchen into a haven for healthy food storage. Purge poor quality produce, meats, and seafood from your kitchen and replace them with high-quality, health-promoting foods. You may feel guilt associated with throwing away unhealthy foods, but it would be wasteful to eat them and throw away your anti-aging goals. So take a deep breath and get to work. It’s astonishing how many long-forgotten foods emerge from the depths of the freezer or the back of the pantry when you make a concerted effort to clean them out.

WHAT YOU’LL NEED

• Garbage can/bag for discardingold foods

• Cleaning supplies (optional, butrecommended)

• Freezer-safe Ziploc bags(for freezing fresh food)

• Vacuum sealer (optional - vacuum sealedfoods retain their nutritional value forlonger in the freezer)

• Permanent marker (for writing onZiploc and vacuum sealed freezer bags)

PURGE ITEMS

• processed or refined foods

• expired items or old oil

• more than a few months old

• unidentifiable

• intuition says to purge it

Instead of removing one food at a time from the refrigerator, take out all of the foods at once. Only replace the foods that will nourish and rejuvenate you. This will help you work faster too, because you don’t want perishable foods to be out of the refrigerator for too long.

This is also a good time to deep clean your refrigerator. Pull everything out and give it a thorough scrub down. A clean fridge makes for a motivating fresh start as you embrace your new clean eating habits.

If you are sharing the kitchen with people who eat food that you are avoiding, consider setting up different areas or shelves that have clearly defined boundaries in your pantry and refrigerator. There are organization baskets and Tupperware containers available that are useful for subdividing shared kitchen space.

Once you remove the foods that don’t serve your mission to become younger, make a plan to acquire and prepare the foods that will keep you aging slower.



Plan 3 Meals by Answering 3 QuestionsDon’t overwhelm yourself by trying to plan a meal for every single day for the entire course. Start by planning 3 meals.

1.What are three things I want to eat next week?Look at foods you already love and know that you and your family will enjoy.

2.Are their ingredients on the Aging Reset shopping list?Can you make the recipe healthier by swapping ingredients? For example, your family’s favorite taco recipecould swap ground beef for organic ground turkey.

3.What do I need on my shopping list?Plan your grocery list and decide when you will go to the store to shop.

Afterwards evaluate your planning process. How did it turn out? Did you enjoy these meals and would you make them again? What will you change when planning your next 3 meals?

Once you get into the rhythm of meal planning for 3 simple meals, start tackling a few more meals each week.

You want to work up to 11-14 homemade lunches and dinners weekly. Your core curriculum is to have vegetables, protein, and a good fat at every meal with 80% vegetables and 20% protein.

Use the meal planning sheet in the Aging Reset Journal to map out your cooking routine.

Healthy Food on Hand

I shop about twice per week, and you should too. A little planning makes sure you have food ready when you’re hungry, so you don’t choose unhealthy options.

Your freezer is the safety net of your refrigerator, saving you when you don't have time to shop for or prepare fresh food! Freeze leftovers from healthy meals that can be later quickly thawed when in a pinch. Most vegetables can be quickly blanched, patted dry, and then frozen for future use. The same goes for cooked meats. (I like to roast a pastured chicken and make a nutrient-dense bone broth from the carcass, then I freeze the pre-chopped meat for later use in soups.)

FILL YOUR FREEZER: • Pre-blanched veggies• Pre-cooked meats, chicken and fish• Raw meat, chicken, and fish ready to

be defrosted• Frozen berries for adding to shakes

and smoothies• Bone broth – freeze extra bone broth

for future use• Home-made sauces and dressings• Healthy baked goods such as almond

flour muffins• Leftovers make a quick and easy

meal in the future



Shopping ListUse the following list when you go grocery shopping. It contains the foods you need to feel younger and stave off the problems of aging.

As you go through the course you’ll find many benefits of nutrigenomics and the foods on this list. You’ll discover why collagen in your coffee or sauerkraut with your eggs are amazing choices to increase your healthspan.

Make sure to check in with the community website to ask questions and share what’s working in your anti-aging journey.

“There’s an aphorism that ‘the rising tide lifts all boats.’ To me, that means we are stronger when we bond together to support each other, such as with meal planning, sharing our best recipes, and celebrating our wins. Please do your part in the collaboration by telling us what works for you with meal planning in our community forum!”

– Dr. Sara Gottfried MD

Medical Disclaimer. While this program was designed by a physician, it is not a medically-supervised program. Our goal is to help you achieve better health by recommending foods, nutrition supplements, mindset, exercise, and lifestyle modifications that may enhance health and well-being. Unless otherwise noted, our staff and volunteers are not trained or licensed nutritionists, personal trainers, or physicians. Always consult your physician before beginning any fitness, diet, or nutrition program.



VEGETABLES

q Alfalfa sproutsq Artichokeq Arugulaq Asparagusq Bamboo shootsq Beet greensq Beetsq Bell peppersq Bok choyq Broccoliq Brussels sproutsq Cabbageq Carrots (raw)q Cauliflowerq Celeryq Chicoryq Collard greensq Cucumbersq Eggplantq Endiveq Fennelq Green beansq Green onionq Herbsq Jicamaq Kaleq Leafy greensq Leeksq Mushroomsq Mustard greensq Okraq Onionq Pickles (no sugar)q Radishesq Romaine lettuceq Rutabagaq Scallionsq Sea vegetablesq Spinachq Sproutsq Summer squashq Swiss chardq Tomatillosq Tomatoesq Turnip greensq Watercressq Zucchini

STARCHY VEGETABLES

(limit to ¼ cup per meal)

q Beetsq Carrotsq Parsnipsq Peasq Potatoesq Pumpkinq Winter squashq Sweet potatoq Yamsq Yuccaq Quinoa

CLEAN PROTEIN

q Organic, pastured chickenq Organic, pastured eggsq Organic turkeyq Grass-fed beef, buffalo, or venison q Wild gameq Soy, organic, non-GMO

SHELLFISH

q Crabq Crawfishq Shrimpq Prawnsq Lobster

FISH

(Wild caught, low mercury)

q Codq Halibutq Mackerelq Salmonq Sardines

BEANS

q Black beansq Hummusq Lentilsq Mung beansq Pinto beansq White kidney beans

FRUIT

q Avocado(limit berries ¼ cup per day)q Blueberriesq Blackberriesq Strawberriesq Raspberriesq Citrus (lemons,

limes, oranges)q Fresh and dried coconutq Olivesq Plums

HEALTHY FATS

q Avocado oilq Coconut milkq Coconut oil (organic,

expeller-pressed)q Grapeseed oilq Grass-fed butterq Grass-fed ghee

Aging Reset Shopping List

q Trout

q Abaloneq Calmsq Musselsq Octopusq Oystersq Scallopsq Squid

MOLLUSKS

q Macadamia nut oil q Marine fats (fish oils,

omega-3 supplements)q Medium chain triglyceride

(MCT) oilq Olive Oilq Red palm oilq Macadamia nut oil



SEEDS & NUTS

q Almondsq Brazil nutsq Cacao nibsq Cashewsq Chia seedsq Coconut flakesq Flax seedsq Hazelnutsq Hemp seedsq Macadamia nutsq Nut buttersq Pecansq Pine nutsq Pistachiosq Pumpkin seedsq Seed buttersq Sesame seedsq Sunflower seedsq Walnuts

DRINKS

q Almond milkq Bone brothq Coconut kefirq Coffee (low mold brands)q Collagen latteq Filtered Waterq Green shakes/smoothiesq Green Teaq Guayusaq Hemp milkq Hot water with cardamomq Hydrosolsq Kombuchaq Matcha Teaq Mineral Waterq Red wine, organic

q Reishi teaq Sparkling waterq White Teaq Yerba Mate

CONDIMENTS

q Almond extractq Apple cider vinegarq Balsamic vinegarq Cultured vegetablesq Guacamoleq Kim chiq Mayonnaiseq Misoq Mustardq Salsaq Sauerkrautq Tamariq Vanilla extract

SWEETENERS

q Erythritolq Monk fruit extractq Steviaq Xylitol

HERBS & SPICES

q Allspiceq Aniseq Annattoq Basilq Bay leafq Black Pepperq Cardamomq Cayenne Pepperq Celery seedq Chilies

q Chivesq Cilantroq Cinnamonq Clovesq Cocoaq Corianderq Cuminq Dillq Fennelq Fenugreekq Garlicq Gingerq Horseradishq Lemongrassq Maceq Marjoramq Mintq Mustardq Nutmegq Oreganoq Paprikaq Parsleyq Peppermintq Rosemaryq Saffronq Sageq Sea saltq Tarragonq Thymeq Turmericq Vanilla

Note: This list is not exhaustive

aging reset food guide

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