Tothoseinterestedinhealth,longevity,andgoodfood—here’stoyouryouthfulvitality!

HEALTHKEY

Therecipesinthisbookhavebeencreatedtobenefityourhealthinavarietyofways.Somemaybegoodforyourheart,whileotherspromotehealthymetabolismanddigestion.Asyougothroughtherecipes,you’llnoticethatthebenefitsofeachonearelistedbelowthetitle.Thesetencategoriesandtheirbenefitsinclude:1.HEARTHelpfulforheartdisease,highcholesterol,highbloodpressure,pre-diabetesconditions,anddiabetes.

2.IMMUNITYBoostsimmunesystemandsupportscancerprevention.

3.ANTI-INFLAMMATIONHelpfulforarthritis,musclepain,andotherinflammatoryconditions.

4.METABOLISMIncreasesenergy,boostsmetabolicfunction,andassistswithweightloss.

5.CLEANSINGSupportsthebodyindetoxification.

6.DIGESTIONHelpfulforregularity,absorbingnutrients,andrelievingheartburn,gas,andbloating.

7.BRAIN&VISIONEnhancescognitivefunctionandeyesight.

8.ANTI-AGINGBEAUTYBenefitsskin,hair,andnails.

9.GOODMOODRestoreshappinessandalleviatesstress.

10.SEXUALHEALTHSupportshormonalhealthandsexualhealthforwomenandmen.

CONTENTS

LONGEVITYPRINCIPLES

Introduction

ThrivewithHealingFoods

KitchenMakeover

EatingandCookingforLongevity

SpiceforLife

MenusforHealing

RECIPES

Beverages

Breakfasts

Soups

Salads

SmallDishes

Snacks

Desserts

RESOURCES

ReferencesandResources

Acknowledgments

Index

INTRODUCTION

“Thedoctorofthefuturewillgivenomedication,butwillinteresthispatientsinthecareofthehumanframe,diet,andinthecauseandpreventionofdisease.”—THOMASA.EDISON

Today,manydoctorsandpharmaceuticalcompanieswouldlikeyoutobelievethatyouneeddoseafterdoseofmedicalinterventionanddrugstostayhealthyandlivelonger.Centenarians—individualswholivetoorbeyondtheageof100years—knowthiscourseofactionissimplynotbeneficial.Whenasked,centenarianswilltellyouthatthegreatestsecrettoalong,fulfillinglifeisthatyouholdthekeytoyourownlongevity.Yousimplyneedtolistentoyourbodyandtreatyourselfwiththerespectandkindnessyoudeserve!Yourbodywasdesignedtolast100yearsormoreandasaresult,youalreadypossesstheinnateabilitytohealyourselfateverylevel—allyouhavetodoisgetoutofyourownway.Eatingahealingdietofliving,naturalfoodsisyourstrongestallyingettingoutofyourownwayandactivatingyourownself-healingmechanisms.Abalanceddiettrulyisthecornerstonetoyourlongevityandhealthyfoodisthegreatesthealerofall.It’stimeforusalltotakethecentenarians’wiseadvice:weneedtotakecontrolofourownhealth,NOW!

IampassionateaboutthewisdomsharedinthisbookandthepowerfulrecipesthatIhavecherishedandcollectedfromlong-livingcentenariansthroughoutmylifeandcareer.Iknowthesecretsinthisbookcantransformyouinbody,mind,andspirit—andsupportyouinlivingalong,fulfilledlifefullofexcellenthealth.Foodisnottheenemy.Foodcanbeyourgreatesthealer,andwhenitspowerisharnessedwithknowledge,youcanbecomeyourowngreatestdoctor.Itismyhopethatthiscookbookwillplantasmallseedinchangingthewayyoulookatfood,whichinturnwillinspireyoutofeedyourbodysoyoucanthriveascentenarianshavedoneforgenerations.

EatingtoThriveintheModernAge:ACalltoAction

Americanshaveashortmemorywhenitcomestofood.Notsolongago,wesourcedallourfoodfromneighboringfarmsandlovinglypreparedwholesomeandnutritiousmealsforourselvesandourfamilies.Nowadays,mostadultsfind

themselvesstrugglingtostayemotionallyandphysicallyhealthywhilemanagingbusycareers,jugglingfamilies,andtakingcareofotherresponsibilities.Unfortunately,onthementalto-dolistoftheday,mostadultsplacetheirpersonalhealthlast.Insteadofmakingtimetoshopforfreshproduce,tryingoutnewrecipes,andspendingtimeenjoyingfoodwithourcommunityoffamilyandfriends,weoftentimesfindourselvesracingoutthedoor,grabbingacupofcoffeeandasugarysnack,orbringinghometake-outmealsloadedwithemptycaloriesandveryfewnutrients.Onanygivenday,wefallintobedandwondertoourselveswhywe’reoftensickorwhywealwaysfeelexhausted.Wefailtomakethetrueconnection:we’renotfeedingourselveswellandourbodiesarepayingtheprice.

Weoftenrushthrougheachmealasifitwereachore,thinkingoffoodmerelyasfastfuel,rarelyenjoyingthetastebecausewearealwaysonthego.Furthermore,wearelivingatatimewhereitiseasytoovereat,yetstillbeundernourished.Againandagain,peopleeathighquantitiesoffoodwithfartoomanyemptycaloriesandfartoofewnutrients.Allofthesefactorsareslowingdownourmetabolismandworseningournationalhealthasratesofheartdisease,cancer,anddiabetesareallontherise.Thetrustedso-calledsolutions—faddiets,prescriptions,expensivemedicalinterventionsthatcouldbeavoided—furtheraddtothesystemicproblem,allwhiledepletingourpersonalhealth,energy,andwell-being.Takingallofthisintoaccount,itiseasytoseethatasanation,wearegainingweightandtakingyearsoffourlives.ThisisaseriousproblemthatweneedtoaddressNOW.

Itisnevertoolatetodoanabout-faceandregaincontrolofone’shealth!Wehavetheabilitytogetbacktoeatingrealfoodthatwillhelpourhealthflourish.Bycommittingtogradualandlastingchange,wecanslowlybutsurelyhealourselvesandregainourinstinctivenaturetolistentoourbodies,eatwell,andenjoylifemore.Inmanyotherpartsoftheworld,eatingisthefocusofLIVING,atimeforgatheringwithlovedonesandenjoyingamealtogether.Foodplaysakeyroleinlivingladolcevita—thesweetlife.Isn’tthatthelifewealldreamof?

Thelongevityrecipesinthiscookbookcomefromaworldofthepast—aworldbeforeourmodernagriculturalsystemtookcontroloffarmingtechniquesandfoodproductionmethods,beforecorporatemarketingexecutivesandadvertiserspromotedaddictiveflavorsandtheglitzy,persuasivepackagingof

foods.Butwecannotcompletelyblamethemodernworldforourwoefulstateofhealth.Thechoiceofwhatyoufeedyourselfisyoursalone.YOUgettodecidewhethertosubsistondead,lifelessfoodsorwhethertochooseliving,breathing,healingfoods.

Initially,youmaycringeattheideaofgivingup“convenience”foods,butIwantyoutoconsiderthis:isitreallyconvenienttoeatpoorqualitynow,onlytohavetospendextratimeandmoneyatthedoctor’sofficeafewyearslater—nottomentionthecompletediminishmentofyourqualityoflifeintheinterim?Itisanempoweringenterprisetotakebackcontroloverwhatyoueatandhowyoufeedyourbody.Ahealthydietisthemostpowerfultoolyouhavetofeelenergized,youthful,andonthepathtotruelongevity.

TheLongevityCookbookPhilosophyMygoalforthiscookbookistointroduceyoutoavarietyofhealthy,tastyfoodfromaroundtheworld.Youwillfindrecipesfrommanyofthemostfamous“longevitycapitals”oftheworld,includingOkinawa,Japan;Vilcabamba,Ecuador;theHunzaValleyofPakistan;Sardinia,Italy;andBamaCountyofChina.ThecookbookalsofeaturestraditionalrecipesfromCanada,Georgia,Poland,Russia,variousMediterraneancountries,theMiddleEast,andScandinavia.Witheasy-to-followrecipesforbreakfasts,energy-boostingshakes,salads,soups,vegetariandishes,meatdishes,snacks,andevendesserts,thereissomethinginthiscollectionforeveryone.

Thesimplephilosophyofthiscookbookisthatbyfollowingthedietarywisdomofthecentenarians,wecaninitiateself-healingwithinourselves,enjoylifemoreinthepresent,andachievelongevityinthefuture.Thereareeightkeycomponentstothisphilosophy,whicharewoventhroughoutthisbook.

1.EATFIVESMALLERMEALSADAY

TherecipesinthiscookbookaresmallerinsizethanwhatwearetraditionallyaccustomedtointheU.S.MyinspirationcamefromSpanishtapas,thedelightfulsnack-sizeddishesthatallowyoutoeatslowlyandsavorthefood’sflavorwhileenjoyingconversationwithfamilyandfriends.Therecipesinthisbookofferawidevarietyofsnack-sizeditemsfromaroundtheworld,whichareeasytoprepare,tastyforchildrenandadultsalike,andaresupportivetoyourhealthandlongevity.Whiletherecommendedportionsizesofmealsare

smaller,thenumberoftotalmealsperdayisgreater.Ibelieveyoushouldeatfivetapas-sizedmealsadaytodistributeanevenstreamofenergyandnutrientstoyourbodythroughouttheday.

2.COMBINETHEBESTOFTHEEASTANDWEST

TheselongevityrecipesintegratemanyancienthealingtraditionsoftheEastaswellassimpletime-savingtricksoftheWest.Whenyoumaketheserecipes,youwillbenefitfromthousandsofyearsofEasternobservationandexperience,coupledwithmodernWesternresearchandscience.ImplementingthesetwocomplementaryapproachesoftraditionalwisdomwithmodernadvanceswillprovideyouwiththeverybesttechniquesofeatingtotrulyTHRIVE.

3.CONSUMEMOREPLANTS

Iamafirmbelieverthataplant-baseddietisparamountforachievinglongevity.Ifyoulookatthefamouslongevitycapitalsoftheworld—suchasOkinawa,Vilcabamba,HunzaValley,Sardinia,Georgia,andBama—whattheinhabitantsnaturallyeatinallthoselocationsareplentyoffreshvegetables,protein-richbeans,sometimesfish,andverylittlemeatormodernprocessedfoods.Theseculturestraditionallyemphasizeeatingplantsandnaturalfoods,andasaresult,theyhavemuchlowerratesofthetopdiseasesfacingmodernsociety,includingheartdisease,cancer,liverdisease,anddegenerativediseases.

Westernsciencehasconfirmedthelastinghealthbenefitsofadiethighinvegetablesandfishandlowinanimalproducts.ThefamousChinaStudy,alarge-scale,twenty-yearstudyof6,500peopleinChina,writtenbyT.ColinCampbell,Ph.D.andThomasM.Campbell,demonstratedthehugeimpactthatalow-fat,high-fiberdiethasonmaintaininggoodhealthandavoidingchronicdiseasesnowassociatedwithaWesternizeddiet.TheChinesecountrysidedwellersfeaturedinthestudyhadadietthatwasatleast80percentplantfoods,whileonlyroughly7percentoftheirtotalproteincamefromanimalproducts—andtheyhadlowratesofheartdisease,coloncancer,andosteoporosis.Sadly,itcanbenotedthatwhentheruraldwellermovedtothecityandadoptedtheurbanlifestyleanddietofhigherfat,moreheavilyprocessedfoods,diseasesincreased.

4.EATHEALINGFOODSANDAVOIDRAPID-AGINGFOODS

Thekeyplayersintheselongevityrecipesarenutritious,plant-basedfoodswithextraordinaryhealingpowers:vegetables,fruits,grains,beans,legumes,seaweeds,nuts,andseeds,withfishand/orpoultryplayingasupportingrole.Youwillnoticethatjustabouteveryrecipeinthisbookislow-sodium,sugar-free,gluten-free,anddairy-free.Thehealthbenefitsofavoidingthesesubstancesarewell-documented,andyoucanlearnallabouttheselife-shorteningculpritsinthesection“ThrivewithHealingFoods.”ThissectionwillalsogiveyouadviceonnavigatingourWesternfoodsystemtomakethebestfoodchoicesforyourhealth,safety,andlongevity.

Keepinmindthatthemajorityofthepreviouslymentioneddiseasesarepreventable—YOUhavethepowertoregainyourlongevityandsaynotohigh-fat,processedfoods.Eatingtheserapid-agingfoodsisdeprivingmanypeopleoftheirnaturallifespan,andmanymoreoftheirzestforlife,whichisaneedlessshame.Theprovenhealthbenefitsofeatingaplant-baseddietarelife-giving.Whenthedietisalsodairy-free,sugar-free,andgluten-free,thebenefitsareastounding!Youwillbeamazedattheresultsstemmingfromthislife-changingdiet.

5.PREPAREYOURKITCHENFORLONGEVITY

Youcanonlyeataswellasyourpantryisstockedandyourkitchenisequipped.Ifyourcupboardisbare—orworse,filledwithsugarytreatsthatpackonthepoundsandshortenyouryears—youwillgreatlybenefitfromthesection“KitchenMakeover,”whichgivessimpletipsforstockingthepantry.Youmaybesurprisedtolearnthattherearepotentiallynutrient-destroyingfoodsandlife-shorteningtoxinslurkinginyourkitchenandyouwillalsowanttomakeoveryourcookingequipmenttobestsupportyourlongevity.

6.EATANDCOOKLIKEACENTENARIAN

Thiscookbookisaboutnotonlywhatfoodstoeatforlongevity,butalsohowbesttopreparethem,whentoeat,howmuchtoeat,andwhere—orwherenot!—toeat.Inthesection“EatingandCookingforLongevity”youwilllearnthetengoldenrulesthatcentenariansfollowtopreservehealthandprolonglife.

7.LETFOODBEYOURMEDICINE

Averyusefulsection,“MenusforHealing”outlinessupportivemenusforspecifichealthconditions—includingweightloss,hearthealth,immunity,and

inflammatoryconditions.Themenusarebasedonthesmallerfive-mealapproachandtherecipeshelpguideyouthroughwhatyoucaneatforfivemealsaday,sevendaysaweek.

8.ENJOYTHESWEETLIFE

Mostimportantly,thisbookisaboutrelishingthefoodyoueatandenjoyingtheprocessofmakingit.Despitethebestintentions,many“healthy”cookbooksofferrecipesthatcanbeontheblandside,leadingtothecommoncomplaintthathealthfoodisboring,flavorless,ordownrightdistasteful.Thehealthyrecipesinthisbookarebold,flavorful,andfilledwiththeexcitingvarietythatcomesfromvariouscookingtraditions.That’swhyIcallthiscentenarian-basedcookingapproacheatingtothrive—noteatingtodeprive!Cookingisanadventure,andnomoresothanwhenyouarepreparinganewrecipewithyourfamilyortryinganewcookingtechniqueinyourkitchen.Ladolcevitashouldbeenjoyedandsavored!

BESAFE

Keepinmindthatfood-druginteractioncansometimesoccur,meaningthatthefoodyoueatcaninhibitmedicinefromworkingthewayitshould.Forinstance,grapefruitcounteractsthecholesterol-loweringpropertiesofstatindrugs;leafygreenscontainingvitaminKcanpotentiallyhindereffectivenessofbloodthinnerslikeCoumadin;citrusjuicesmaydecreasetheefficacyofcertainantibiotics.Asyourhealthstrategieschangeandevolve,remembertoneverstoptakingprescriptionmedicationswithoutfirstspeakingtoyourphysicianaboutyourdietarygoalsandplans.Asmartapproachtolongevityincludesbalancingallaspectsofone’shealth:food,necessarymedication(s),exercise,andemotionalwell-being.

TheOriginofLongevityRecipesIwanttoconcludewithwhatmostinspiredmetoputthisbooktogether:thetrulyremarkablelongevityrecipesIreceivedfromthedynamiccentenariansIcountmyselfluckytohavemet.From1985to2005,IextensivelyinterviewedoverahundredcentenariansinChina,withaspecialinterestinobservingwhatfoodstheyateandrecipestheysharedwiththeirfamilies.Manyofthisbook’srecipesaretakenfromthelife-changinglessonstheysharedwithme.

Inadditiontocentenarianinterviews,severaloftheserecipescomefrommygenerouspatients,students,andfriendsIhavemetoverthecourseofmycareer.MypatientsattheTaoofWellnessinLosAngelesandstudentsfromYoSanUniversitycomefromallovertheworldandallwalksoflife.AttheTaoofWellness,mycolleaguesandIperformroughly50,000treatmentseveryyear—sothatshouldgiveyousomeideathattheserecipestrulycomefromaverywideanddiversespectrum!Duringmyinitialsessionwithanewpatient,Ialwaysbeginwithadiscussiontoassesseveryaspectoftheirhealth.Whenapatientisinverygoodhealthatanadvancedage,Iimmediatelyaskthem,“Whatisyourfavoritethingtoeat?”andscribbledownthefoodsandrecipesasquicklyasIcan.Youngerpatientssometimesmentionaparticularlylong-livedfamilymember,andIfindoutwhattheylikedtoeatthemost.What’ssouniqueaboutmanyoftheserecipesisthattheyarepasseddownthroughfamiliesandgenerations,likeapricelessheirloomorjewel.Iamblessedtohavesuchgenerouspatientswhoarewillingtosharetheirfamilyrecipeswithmeanditismyhopethattheserecipesmaynowbecomepartofyourfamily’straditionstobetreasuredandpasseddowntofuturegenerations.

Finally,afewoftheserecipesarecookingtechniquesIgrewupwithinmyyouth.Theyreflectmyfamily’sthirty-eightgenerationsoftraditionalChinesemedicine—andmymother’sowninnovativewaystokeeptwohungryboyshappy!Ifeelblessedtohavegrownupsurroundedbysuchhealingwisdomatmyowndinnertable.

IwassparkedtoactiontocreatethisbookbythecentenariansImetandlearnedfrom,andIhopeyou,too,areinspiredbythemtocookthesesimple,wholesomerecipeswiththeintentionofeatingtothrive.Ichallengeyoutofollowtheadviceinthisbookforatleastafullweek,andseeifyoudon’tfeelmorevital,energized,andhealthy.Giveitatry—youwillinspireyourself.

Youarewhatyoueat,soeatlikeacentenarianandembraceyourlongevity!

THRIVEWITHHEALINGFOODS

“Letfoodbethymedicine,andmedicinebethyfood.”—HIPPOCRATES

Hippocratesperfectlysumsupthehealingpoweroffoodinthestatementabove.DietandnutritionarepowerfulhealersintraditionalChinesemedicineandinmanyotherEasterntraditions.Thenewscienceoffunctionalfoodsstudiesthehealingandregenerativepowerofwholefoods,whichcontainpowerfulcompoundsandantioxidantsthathelppreventdiseaseandimproveorganfunction.Istronglybelievethatifwecommittoeatinghealthy,naturalfoods,wecanpositivelythrivewithhealthandlongevity!

Thisinformativesectioncelebratesthehealingandlife-savingsuperfoodsandunmasksvariousfoodvillainsthatarerapidlyshorteningyourlife.ACatalanproverbstates,“Fromthebitternessofdiseasemanlearnsthesweetnessofhealth.”Itismysincerehopethatwecanavoidthebitternessofdisease—andinsteadenjoythesweetnessofgoodhealthbychangingthewayweeatandchoosingsuperfoodstothrive.

Healing,Anti-AgingFoods

Forthousandsofyears,humanstreatedtheirbodiesaspersonallaboratoriestodiscoverwhichfoodsweretherapeuticandwhichwerepoisonous.Prehistorichumansevaluated“healthy”and“unhealthy”foodsbasedontheirreactionstowhattheyputintheirmouths.Occasionally,eatingacertainfood,herb,orplantwouldbringrelieftoaparticularailment,andthatfoodwouldbenotedaspossessinghealingqualities.Overtime,patternsemergedandwerecombinedintolongstandingprinciplesgoverninghealthydietandnutrition.Afterthousandsofyearsofexperimentationanddocumentation,andwiththeconsensusofmodernscience,itiswidelyagreedthatfreshfruitsandvegetablesshouldbehumans’primaryfoods.Fruitsandvegetablesarelowinfatandsodium,highinfiber,andbestofall,thesesuperfoodsarepackedwithpowerfulantioxidantscrucialformaintainingyourhealth.

Allwhole,unprocessedfoodsfromtheearth—fruits,vegetables,grains,beansandlegumes,nuts,andseeds—possessrich,healingproperties.Takejust

oneexample:cranberries.Cranberriesareantioxidant-richandhavebeentraditionallyusedinthepreventionandtreatmentofurinarytractissues.Whileperceptiveandhealth-conscioushumanshaverecognizedthistruthforcenturies,studiesnowshowthatcranberriescontainhippuricacid,whichinhibitsthegrowthandattachmentofvariousstrainsofbacteria,suchasE.coli,tothebladder.StudiesalsoprovethatcranberriesimprovedentalhealthandhelphealstomachulcersbyinhibitingH.pylori.Cranberriesaremerelyonehealingfoodinyourarsenaltoachievegoodhealthandlongevity!

TopTenHealing,Anti-AgingFoodsInmytwenty-yearstudiesofcentenarians,Idiscoveredthatthesametenfoodskeptrecurringagainandagaininthedietsoflong-livingindividuals.Thereareplentyofwonderfulhealingfoods,butIbelievethesetobethebestwhenitcomestolongevityandself-healing:

1.Sweetpotatoes 6.Blackbeans2.Corn 7.Sesameseeds3.Peanuts 8.Shiitakemushrooms4.Pumpkin 9.Greentea5.Walnuts 10.Seaweed

Rapid-AgingFoods

Nowthatwehaveashortlistofhealingsuperfoods,youmaybewonderingaboutthefoodsthatarecausingusthemostharm.Thesefoodsincludesugar,sodium,dairy,gluten,caffeine,alcohol,andfattyfoods,aswellasprocessedandpre-packagedconveniencefoods.

ThecentenariansIhavecometoknowalmostentirelyavoidthesefoods,whichaccountsformuchoftheirhealthandvitality.Thesefoodshaveverylittlenutrientpowerorhealthbenefitstooffer,exceptforanintenselyunnaturalflavorthatwehavebeensoldonandhavegrownaccustomedtocraving.Butthereisareasonthesefoodsarecalled“junk”food!Theyareapoor-qualityfuel:highincalories,butlowinnutrition.Wouldyouputgasolineintoyourcarthatcausedittofrequentlybreakdown?Youshouldthinkofyourbodyinthesameway.Overtime,poor-qualityfuelwillceasetosustaintheproperfunctionofyourbody,andyouwillhavecontinualbreakdownsinhealth.Whenyou’re

sustainingyourselfon1,500to2,000calorieseveryday,youwanttomakesureeverycaloriecountswithnutrient-richandantioxidant-packedfoods!

Forthoseofyouwhomourntheideaofgivingupsugary,saltysnacks,takeheart!Itisacommonmisconceptionthathealthyfoodslackflavor.Indeed,unprocessedfoodsoffermanymorecomplexanddelightfulflavorsthanabagofsaltychipsorpackageofsugarycookies.Imaginethearomaandtasteofafreshtomato,abunchofgarden-grownbasil,orthesweetjuicinessofaperfectlyripepeach.Ourtastebudshavegrownaccustomedtotastescreatedbychemistsinfoodlabs,designedtomakeuseatpastourpointoffullnessinordertomakeuseatmoreandthereforebuymore.Sadly,ourhealthhasbeenswappedinexchangefortheprofitsofmoneymakingbusinesses.

Thisbookisnotmeanttoscareordisheartenyouintogivingupallyourfavoritefoodsovernight,orintotossingoutallofyourfavoriterecipes!Startslowlytograduallycutbackonprocessedfoodsandtoincorporatemorewholefoodsintoyourdiet.Asyougentlyeaseyourselfthroughthistransition,yourtastebudswilladjustandbecomemorefinelytunedtotastefarmoreexcitingflavorsthanjustsugarandsalt.Mostimportantly,Iamafirmbelieverthatmoderationisthehealthiestpath.Aglassofwineoracookieonceinawhileisn’tgoingtokillyou—thesetreatsshouldsimplybeenjoyedinmoderation.

REFINEDSUGAR:DON’TBETRICKEDBYTREATS

Thesciencesurroundingsugarisveryclear.Eatingtoomuchrefinedsugarcanleadtodiabetes,heartdisease,inflammation,cancer,obesity,andotherdiseasesthatwilldiminishyourqualityoflifeandwillcertainlylessenyouryears.Mostpeopleareawareofthistruth,andyettheaverageAmericantodayconsumesbetween140and200poundsofsugarperyear.Meanwhile,inthe1800’s,theaverageAmericanconsumed20poundsorlessofsugarperyear.AcenturyagointheUnitedStates,therewerefarfewercasesofdiabetes,comparedwithtoday’sapproximately8.3percentincidenceofdiabetes.Suchadrasticchangemakesyouthink—weneedtochangeourpooreatinghabitsandgetbackontrackwithhealthy,balancedfood!

Sugardoesn’tjustaffectyourlong-termhealth.Toomuchsugarcanalsoimmediatelyaffectyourimmunesystemandmood,perhapsgivingyouaninitiallift,butoftenleavingyoudepressed,anxious,sluggish,orotherwisenotfunctioningatfullcapacity.Onestudyfoundthatwhensubjectsweregivenrefinedsugar,theirwhitebloodcellcountdecreasedsignificantlyforseveral

hoursafterwards—whichisterriblenewsforyourimmunesystem.Moreresearchisneeded,butsugarisalsobeingimplicatedincertainbehavioraldisorders.

Usingthepreviouslymentionedstatistics,theaverageAmericaniseatingnearlyhalfapoundofsugarperday!Howisthatpossible?Onemainreasonisthatrefinedsugarisinjustabouteverythingfoundinthegrocerystore:pre-packagedcakes,cookies,candy,jelly,bread,saucesandcondiments,andevensaltysnacks.Mostofthisexcesssugarendsupbeingstoredasfatinourbodies,resultinginweightgainandelevatingrisksofheartdiseaseandcancer.Sugaralsoincreasesbloodpressure,especiallyinpeoplewhoareoverweight.Socutoutthesugarandseeksweetnessfromyourlifeinstead!

Swapfor:Honey,maplesyrup,stevia,freshfruitsandberries—inmoderation!Seemorespecificoptionsinthe“PantryEssentials”section,startinghere.

SALT:PASSONIT

Itshouldcomeasnosurprisethatmostofususefartoomuchsalt!Alittlesaltisgenerallyallright,andinfact,saltisimportantforcertainbodilyfunctions,butexcessivesaltintakeleadstoheartdisease,causeselevationofbloodpressure,createswaterretention,andmayincreaserisksofosteoporosis.Additionally,recentstudieshaveshownthatincreasedsaltintakeisproportionaltoanincreaseincancersofthestomach,esophagus,andbladder.Incomparison,populationsthatconsumelowamountsofsaltdonotexperiencebloodpressureratesashighasthoseseeninmostWesterncountries.

TheaverageAmericanconsumesnearlytwoteaspoonsofsodium(between3,400and3,700milligrams)aday,farexceedingthenationaldietaryrecommendationofnomorethan2,300milligrams,oroneteaspoonaday,and1,500milligramsforthosewhohaveorareatriskforhighbloodpressure.Youmaythinkthesaltshakeristoblame,butactually,themajorityofthesaltweconsumeishiddeninpackaged,processedfoodsaswellasinrestaurantmeals,includingfastfood.Fearnot,therearefarmorevariedflavorsthatwillcreatedishessotastythatyouwon’tevenmisstheaddedsalt.

Swapfor:Herbs,spices,vinegars,orasqueezeoffreshlemon.Seemorespecificoptionsinthe“PantryEssentials”section,startinghere.

DAIRY:STICKTOORGANIC,HORMONE-FREEPRODUCTS

It’sacommonmisconceptionthatdairyistheonlygoodsourceofcalciumineverydayfoods—infact,itisoneofthemoredifficultcalciumsourcesforthehumanbodytoprocess.Mostpeoplearoundtheworldactuallydon’tgettheirdailyintakeofcalciumfromdairy.(Asignificantnumberofpeoplearelactose-intolerantandalso,it’ssimplynotviabletouselargeportionsoflandsolelyfordairycowsinmanyregions.)Themajorityofpeoplearoundtheworldobtaintheircalciumfrombeans,legumes,andleafygreenvegetables,fromwhichthebodyismuchmoreeasilyabletoaccesscalcium-richnutrients.

Inparticular,processeddairyproductsintheU.S.lackagreatdealofnutrientsandvitamins.Duetothehighvolumeofdairyproductsrequiredtofeedroughly300millionpeople,U.S.regulationsimposetightrestrictionsondairyfarmsandprocessingplants,requiringpasteurizationandhomogenizationtechniques.Whiletheseregulationsareinplaceforoursafety,theprocessesoftenstripcommercialdairyproductsoftheirflavorandmuchoftheirnutrients.Furthermore,mostU.S.dairiesover-medicatelivestockwithlargeamountsofantibioticsandmostfarmslacktheacreageneededtoletlivestockgrazeongrass.Asaresult,mostlivestockarefedadietofprocessedcornproductsandgrain.Toboostmilkproduction,livestockarealsogivenbody-alteringhormones.NotonlydosuchlivingconditionsandtreatmentsnegativelyaffectthemilkthatisprocessedandsoldintheU.S.,butoursoilandwatersupplyarealsonegativelyaffected.Mypersonalfeelingisthatyouwantallofyourfood—includingdairyproducts—tobeasnaturalandclosetothesourceaspossible,withminimalprocessing.

Dairyproductsareproducedverydifferentlyinotherpartsoftheworld.result,mostlivestockaregrass-fedratherthangrain-fed,sothefarmerscanbettercontrolsafetyandpreservethemilk’snutrientswithoutusingpasteurizationorantibiotics.Thesemeasures,inturn,resultinfarfewerallergiestomilkandlessdisruptiontothedigestivesystemthanintheU.S.Additionally,theflavorofmilkisdelightfullyvariedandpreservedinEurope,basedonthedifferentanimals,location,climate,andgrasstype.IntheU.S.,weimposethateverycommerciallysoldjugofmilktasteexactlythesame,andinkeepingwiththismethod,large-scalefarmsproducemilkinthesameway.

Ifyouaregoingtoeatdairyproducts,itismyrecommendationthatyoujoinacommunitydairyco-operativesoastopurchaseproductsfromanearbydairy

farmerwhooperatesthefarmonasmallscalewithoutantibioticsorpesticides.Mostimportantly,youshouldcommittobuyingonlyorganic,hormone-freedairyproducts.

Also,Imakesomeexceptionforyogurtandkefirbecauseitisfermentedfood,whichhelpsrestoreflora.Ipreferproductsmadefrommilkotherthancow’smilkbecauselactoseisoftendifficulttodigest,soIgenerallyrecommendsheep’smilkyogurt,goat’smilkyogurt,soyyogurt,riceyogurt,andcoconutyogurt,allofwhichareavailableathealth-foodstores.

Swapfor:Plantmilk,especiallyalmond,hemp,orsoy.Seemorespecificoptionsinthe“PantryEssentials”section,startinghere.

GLUTEN:DIFFICULTTODIGEST

Glutenisacompositeformedfromseveraldifferentproteinsthatarefoundprimarilyinwheatandrelatedgrains,likeryeandbarley.Glutencanbedifficultforthebodytoprocessanddigest,andmanypeopledevelopasensitivitytoit.Manyindividualssufferfromceliacdiseaseandcannotprocessglutenatall.Overthepastseveraldecades,celiacdiseaseandglutenintolerancehavebecomeincreasinglyprevalentinmodern,developedcountries.Ibelieveglutengrainsarenowcommerciallyproducedonaverylargescale,includingthewidespreaduseofgeneticengineeringtoproducenewtraitsinwheat.Whycreatewheathybridsandmakegeneticchangesinthefirstplace?Onemotivationistocreateawheatstrainthatisbetterequippedtowithstandharshweatherorinsects,whileanotherreasonistoproduceawheatstrainthatworkswellinthemakingofbreadorpasta.Thegeneticengineeringofwheatandothergrainshasresultedincropsthatarenolongerclassifiableasplants,butareratherlabelledgeneticallymodifiedorganisms(GMOs).Somebelievethatthewidespreadgeneticengineeringandhybridizationofwheathasresultedinahugeincreaseoftheglutencontentoftoday’swheat,incomparisontotheuntampered-withwheatofacenturyago.It’snowonderceliacdiseaseandglutenintolerancehaveincreasedsoalarminglyinthelastthirtyyears!

AttheTaoofWellness,wefindthatbyremovingglutenfromourpatients’diets,mostpatientsfeelbettermentallyandphysically.Ibelieveglutenreductionalsoleadstolowerstressandmorebalancedemotionallevels,bothofwhichmakealastingdifferenceinhowpeoplefeel.Ifyoudecidetocutout

glutenproductscompletely,takecaretomakesureyouarestilleatingabalanceddietandincorporatingotherlow-sugarcarbohydrates.

Swapfor:Wheatlessgrainsandflours.Seemorespecificoptionsinthe“PantryEssentials”section,startinghere.

COFFEE:SWITCHTOTEA

Somestudieshaveshownthatcoffeemayhelplowertheriskofdiabetesandhelpyouliveslightlylonger.Obviouslythereportedbenefitsofcoffeearenegatedonceit’sdoctoredwithhigh-fatcream,sugarysyrup,orprocessedsweeteners.Additionallythosewithhighbloodpressure,anxiety,andinsomniashouldavoidcoffee.

Ifyouwanttodrinkahealthierbeveragethatwillhelpenergizeyou,drinkthebeverageofcentenarians:tea.Highinantioxidantsandpolyphenols,tealowersratesofheartdiseaseandcancer.Whereascoffeehot-wiresyournervesanddepletesyourlifeforceinthelongrun,teagentlyliftsyourenergy.Black,green,white,andoolongteasallcontainantioxidantpolyphenols,withgreenandwhiteteatakingtheleadforthehighestamounts.Infact,tearanksashighasorhigherthanmanyfruitsandvegetablesintheOxygenRadicalAbsorbanceCapacity(ORAC)scale,ascorethatmeasuresantioxidantpotentialofplant-basedfoods.Herbalteadoesnothavethesameantioxidantproperties,thoughitisstilldeliciousandbeneficialforotherhealthyeffects,suchasinducingrelaxationandrelievingstress.

Swapfor:Green,white,orherbaltea.

ALCOHOL:RISKYBUSINESS

Alcoholishighlydestructivetoyourbody,particularlyyourliver.Theliverisoneofthehardest-workingorgansinyourbodyandperformsawidevarietyoffunctions.Itsmostimportantfunctionsincludeprocessingnutrients,producingbiletohelpwithfooddigestionandwasteelimination,andcleansingthebloodoftoxinssuchasalcoholandotherdangeroussubstances.Theliverhastheabilitytoregenerateitself,buttheadverseeffectsofalcoholeventuallywearitdown.

Severalstudieshavefoundthatdrinkingexcessiveamountsofalcoholcanraisebloodpressuretounhealthylevels.But,wait,youmayask,whataboutthe

Frenchtraditionofdrinkingwinedaily?Itistruethatconsumingredwinecorrelatestoalowerriskofheartdisease—however,theFrenchhaveahigherincidenceofcirrhosisoftheliver.Inthisscenario,youaretradingheartdiseaseforliverproblems.Toomuchalcoholhasalsobeenlinkedtocancer.Womenespeciallyshouldtakenotethatalcoholincreasestheriskofbreastcancer.Keepinmindthatalcoholishighincaloriesandcanalsocontributetounwantedweightgain.

Shouldyoucutoutalcoholforever?Asyou’vealreadylearned,ahealthydietisaboutbalanceandmoderation—asmallglassofwinewithdinneracoupletimesaweekisperfectlyfine.Sticktothisruleofthumb:limitdrinkingtotheweekend,andhavenomorethanoneglasseachday.Also,listentoyourbody’spersonaltolerancelevel.Ifyoucan’ttoleratealcohol,don’tviolateyourbody.

Swapfor:Nonalcoholicdrinks,likeunsweetenedicedteaorwaterwithatwistoflemon.

MEAT:MAKESMARTCHOICES

IbelievethatAmericansshouldstopthinkingofmeatasthesolecenterpieceofthemeal.Thisisnottosaythatyoushouldn’teatmeatatall,butratherthatmeatdoesn’tneedtobeintheoversizeportionsthatwehavecometoexpect,anditdoesnotneedtobeineverymealweconsume.Tryeatingmeatonlythreeorfourdaysaweek,in4-to5-ounceportions—approximatelythesizeofadeckofcards.Choosefree-range,grass-fed,andhormone-andantibiotic-freemeat,whichismuchhealthierforbothyouandtheplanet.YouwillseeintheserecipesthatwhenIcookwithmeat,Ialmostalwaysusefishandpoultry,mostlysteeringawayfromfattyredmeat.

Swapfor:Grainsandbeans,combinedwithdeliciousveggiestofilloutyourmeal.

TOSUPPLEMENTORNOTTOSUPPLEMENT?

Ibelieveyoushouldgetyourdailynutrientsoutoffoodasmuchaspossible,andyoucandothisbyeatingplentyofvegetables,fruits,grains,beansandlegumes,nutsandseeds,healthymeats,andseaweeds.Thatsaid,therearecasesinwhichitmakessensetosupplementyourdietwithvitamins.Vegetariansshouldtake12andpossiblyvitaminD,sincetheyaremissingoutonthesenutrientsbynoteatingmeat.Pregnantwomenshouldtakeextrafolicacid.

Thosewithosteoporosiswillneedtotakeextracalcium,magnesium,tracemineralslikeboron,andothersupplementsthatspecificallysupporttheirbonehealth.Peoplerecoveringfromalongillnessmayneedtotakecertainimmune-boostingsupplements.

It’simportanttokeepinmindthattheAmericansoilfromwhichmostofourfoodderivesfromissignificantlydepletedofnutrients,andasaresult,ourfoodisn’tasnutritiousasitoncewas,whichbegsthequestionofwhetherweareevengettingenoughnutrientsbyeatingawidevarietyoffoods.Ifthisisofconcerntoyou,youmayconsidertakingageneralmineralsupplementordailymultivitamin.Wheneverpossible,ingestsupplementsthatareextractedfromwholefoodslikefruits,vegetables,andgrains.Thesewillhavethebestbioavailability,meaningthehighestabsorptionratebyyourdigestivesystem.Thebestwaytotakevitaminsandmineralsisinpowderedform,liquidconcentrate,orasoil.Avoidtakingmega-dosesoranydoselargerthantherecommendeddietaryreferenceintakes,nomatterhowgoodtheymaybeforyourhealth.

Supplementingyourdietwithvitaminsshouldbetheexception,nottherule;theyare,afterall,calledsupplements.Nutrientsaremuchmoreaccessibleandeasilyprocessedbyyourbodywhentheyareconsumedinfoodformversussupplementform.Also,thereisthedangerthatapersontakingvitaminswillthenrationalizethatthereisnoneedtofocusonbalancednutritionfromfood—butthereisnomagicbulletandnoreplacementforadietofhealthy,wholefoods.

GettoKnowYourFoodShoppingforlongevitystartswithknowingwhereyourfoodcomesfromandwhatitspecificallycontains.Theonlywaytoprotectyourhealthandpreserveyourlongevityintheconfusingmarketplaceistodoyourduediligence:researchwhereyourfoodiscomingfrom,howitisproduced,andhowitistransported.Haveachatwiththefishmongerortheattendantatthefarmer’sstand;you’lllearnawealthofinformationaboutyourfood!

Youhavethemostcontrolofwhatyoufeedyourbodybycookingwholesome,nutritiousrecipesfromscratchinyourownkitchen.Ofcourse,thispracticeisideal,butsometimesyouwillfindyourselfinarestaurantoratafriend’shomefordinner.Ifyouareconstantlyagonizingoverhowthefoodwas

producedorsourced,youwilldriveyourselfcrazyandupsetyourdigestion.Controlwhatyoucancontrolbypreparingthemajorityofyourmealsathome.Therestofthetime,justrelaxandenjoythecompanyofgoodfriendsandfamily!

CHOOSELOCAL,IN-SEASONFOODS

Yourdietshouldfollowtheseasons,andyoushouldprimarilyeatwhatgrowslocally.Naturehastheperfectplanforprovidingyouwiththeappropriatefoodsforeachseason.Thefruitsandvegetablesthatripeninthesummer,includingwatermelon,collardgreens,andzucchini,tendtobeonthecoolingsidetocountertheheatoftheseason.Winter’svarietyofproduceofferswarmingfoods,includingleeks,onions,andturnips.Whenyoushopprimarilyatyourlocalfarmer’smarketinsteadofalargegrocerychainstore,youwillbegintogetabettersenseofwhatisinseasonatdifferenttimesoftheyear,andbydoingso,youwillfeedyourbodywhatitneedsmost.

Fresh,localproducecontainsmorenutrientsthanrefrigeratedand/orcannedfruitsandvegetables.Furthermore,localproduceispickedwhenitisnaturallyripe.Ontheotherhand,commercialproducetransportedfromothercountriesispickedunripeandtreatedwithchemicalstoripenartificiallylate.Produceisthenshippedhundredsoreventhousandsofmilesonaweek-long,sometimesevenmonth-long,tripbeforeitisservedonyourdiningtable—negativelyaffectingyourstomachandalsotheplanet.Eachstepinthelongprocessminimizesthenutrientsandflavorofyourfoodevenmore.So,inshort,eatfreshfoodgrownclosetohome.It’sbetterforyourhealth,betterfortheenvironment,andhasanunbeatabletaste.That’swhatIcallwin-win-win!

GOORGANICFORNUTRIENTSANDSAFETY

Oneofthemostoftenheardcomplaintsaboutorganicfoodsisthattheyaresomuchmoreexpensivethancommerciallygrownproduce.Peopleoftenask,isitreallyworththeextramoney?Foronething,whatyoumaysaveinmoneynowoncommercialproduce,youaresurelylosinginhealthlaterifyougetsickaftereatingchemically-treatedfruitandvegetables.Eatingasmuchorganicproduceaspossiblewillhelpprotectyoufromingestingthetoxinsandchemicalsthatareveryquicklybecomingwidespreadinourfoodsupply.Manyscientificstudieshaveshownthatorganicfoodshaveamuchhigherpercentageofantioxidantsthannon-organicfoods.Otherstudiescontinuetoemergeaboutthenegative

effectsofpesticidesandherbicidesusedoncommercialcrops,includingincreasedcancerrisk,inflammation,hormonalimbalances,andreproductiveissuesinhumansandanimals.

Ifyouwantthehealthbenefitsofeatingorganicwithoutsacrificingyourentirebudget,focusonpurchasingkeyorganicfoodsthatmattermost.Thetwelvefruitsandvegetablesthatarefrequentlyfoundtobehighinpesticidelevelsareapples,celery,strawberries,peaches,spinach,nectarines(imported),grapes(imported),sweetbellpeppers,potatoes,blueberries(domestic),lettuce,andkaleorcollardgreens.Bybuyinglocal,organicversionsofthesefoods,youcanreduceyourpesticideexposurebyalmost80percent!

Whentested,theseconventionallygrowncommercialfoodshavetheleastamountofpesticides:avocados,asparagus,broccoli,cabbage,eggplant,kiwi,mangos,onions,papaya,pineapples,sweetcorn,sweetpeas,sweetpotatoes,tomatoes,andwatermelon.

Youshouldalsoknowthatevensomeorganicfoodsaren’tcompletelyimmunefromthedangersofmodern-dayfoodproductionmethods,buttheyofferyourbestchancetoeatnutrient-richfoodsafely,withoutthatfoodbeingcoveredindangerouschemicals.Whetheryougoforconventionalororganic,makesuretoalwayswashallofyourproducethoroughlybeforeeating.

Whilethemainfocusofthissectionisproduce,eggsandmeatshouldalsobeorganicandsourcedaslocallyaspossibleforfreshness.Ifyoucan,purchaseyouranimalproductsatanorganicbutcherorfromalocalfarmerwhoknowsthebackgroundofhisorherproducts.Trytomakesurethemeatisgrass-fedandfreeofantibiotics,hormones,andotherchemicals.It’salsogoodpracticetoaskyourbutchertoremoveexcessfatfrommeatandpoultry,asthisiswheremostofthetoxinsintheanimalarestored.

Farmer’smarketsandhealth-foodstoresareincreasinglyfoundnationwide.Evenlargegrocerystorechainscarryorganicfoods,sonomatterwhereyoushop,youshouldbeabletofindnutritious,safefoodstograceyourdinnertable.

AVOIDGMOFOODS

It’simportanttoavoidfoodsthatcontaingeneticallymodifiedorganisms(GMOs)becausetheyhavebeenmanipulatedinalabtomakeaplantmoreproductive,moreresistanttopests,ortocontainhigheramountsofacertainnutrient.Whenplantsaremadetobemoreproductive,itisreallynodifferent

thanusinggrowthhormonesinanimalsorathletestakingsteroids.Thesepracticespromoteextremelyrapidgrowthintheshorttermbuthavenegativesideeffectsdowntheroad.Itwilltakeseveralgenerationstoseehowthehumanbodyadaptstogeneticallyengineeredfoods,andwhattheserious,long-term,andharmfulsideeffectswillbe.

WeareoftentimesslowtochangeourhabitsintheU.S.,waitinguntilthelastpossiblemoment—whichcansometimesbetoolate—toimplementapositivesolution.Europehasalwaysledthewaywithitsapproachtobanningenvironmentaltoxins,pesticides,hormones,andGMOs.Untilournationbeginstowidelyrecognizethesehazards,wecantakeacuefromEurope,atleastonanindividualbasis.IfaproductisoutlawedinEurope,thenoutlawitforyourself.Readupontheresearch,stayinformed,andmakeadjustmentsinyourdietasnewmaterialsurfaces.

FISHSAFETY

Asmorepeoplediscoverthehealthy,tastybenefitsoffreshfish,theyalsofindthattherearemanyconfusingissuesrelatedtotoxinsandproblemswithoverfishing.

Theruleofthumbfortoxinsinfishis:largerandolderfishtendtohavethehighestlevelsofmercury.Mercuryisanaturallyoccurringmetalandisincreasinglyfoundinourfoodsourcesandenvironment.Whenitiscombinedwithotherelements,itformsinorganicmercurycompounds.Mercuryalsocombineswithcarbontomakeacommoncompoundcalledmethylmercury,whichisproducedmainlybymicroscopicorganismsinsoilorwater.Thismethylmercury,whichmaybeformedinwater,accumulatesinthetissuesoffish.Refrainfromeatingseafoodthattendstohavehighlevelsofmercury,suchastuna,swordfish,tilefish,kingmackerel,andshark.Mostshellfishalsocontainstracesofmercury,solimityourintake.Toxinsareparticularlydangerousforpregnantwomen,children,andinfants.Docarefulresearchtohelpyoumakeappropriatechoices.

Overfishingisacomplicatedproblemwithnoeasyanswers.Yourbestbetistomakefriendswithareputablefishmongerwhowillbemoreup-to-dateontheshortagesanddangersinyourregion’sseafood.

BEALABELSLEUTH

Thissectionemphasizesknowingmoreabouttheoriginandproductionofyourwholefoods:produce,beansandlegumes,andmeats—andthisismainlybecauseIrecommendeatingfoodsintheirwholeness,whereyouareincontrolofhowtheyareprocessedintoameal,ratherthanacompanybeingincontroloftheprocessing.Thatbeingsaid,makesureyouknowexactlywhatisinpackagedfood,too.Don’tbefooledbythebrightandshinyclaimsonthefrontofthebox—therealproofisonthenutritionfactsandingredientslist.Lookcloselyatthesmallprint:iftheingredientlistremindsyouofFrankenstein’ssciencelabandcontainswordsyoucan’tpronounce,stayaway!Payattentiontothesodium,fiber,andfatcontentperservingsize,andmakesuretheservingsizeisrealistic.Checktheexpirationdate.Iftheexpirationdateisseveralmonthsorevenyearsfromthepurchasedate,youcanbesureit’sfullofpreservativesandhasnothingnutritioustooffer.

Andofcourse,steerclearofallhighlyprocessedandrefinedfoodsthatlinegrocerystoreshelves.Aspreviouslymentioned,thesefoodsarestrippedofcriticalnutrientsandarefullofunnecessarysugar,sodium,andotherunnaturaladditives.Chooselivingfoodsnowandeatthemintheirwholeness—withoutprocessing—wheneverpossible!

RedFlagsintheIngredientListPackagedfoodsarefullofnastyadditivesusedtoincreaseflavorandextendshelflife.Theseunnaturaladditivesmayextendthelifeofthefood,buttheywillsubtractyearsfromyours.Choosefoodsintheirwholenesswheneverpossible,butifyouplanonbuyinganypackagedfood,makesureyouavoidthese:

• Sodiumchloride—alittlesaltgoesalongway.Toomuchsaltcanleadtohighbloodpressure,compromisedcardiovascularhealth,andkidneyfailure.Sodiumcontentshouldn’texceed5percentoftherecommendeddailyintake.• Sugarisanaddictivesubstancewithlittlenutritionalvaluethatcanleadtoweightgain,obesity,anddiabetes.Watchoutfortheseprocessedsugarycomponents:highfructosecornsyrup,glucose,confectioner’ssugar,dextrose,maltose,fruitjuiceconcentrate,powderedsugar,sucrose,invertsugar,cornsweetener,cornsyrup.• Artificialsweetenersarefoundinmost“sugar-free”dietdrinks,gums,candybars,gelatins,andlow-caloriedesserts,usuallyintheformofEqual,Sweet’NLow,Splenda,orotherartificialsweeteners,mostof

whichcontainasparatame,sucralose,acesulfameK,andhavebeenlinkedtocancer.• Transfatsareusedfrequentlyinpackagedfoodstopreservefreshnessandextendtheexpirationdate.Thesetransfatselevateyour“bad”LDLcholesterolandmakeyour“good”HDLplummet.•Monosodiumglutamate(MSG)isoftenaddedtosaladdressings,cannedgoods,sauces,soups,chips,andmanyotherprocessedfoods.MSGhasbeenlinkedtoheadaches,rapidheartbeat,nausea,chestpain,andoverallbodyweakness.• Sodiumnitriteisoftenfoundinlunchmeats,hotdogs,bacon,andsmokedfoodsandhasbeenlinkedtovarioustypesofcancer.• BHAandBHTareoftenaddedtobreakfastcereals,rice,chips,andotherpackagedfoodstopreventthefatsfromgoingrancid.Althoughyouwouldneedtoconsume125timestheamountaddedtofoodstoexperiencethefullnegativeeffects,thereisstillconcernregardingtheirsafety.•Olestra,usedinfat-freesnacks,isachemicallyproduced,syntheticfatwithreportedsideeffectsthatincludeanalleakage,gas,andcramps.• Foodcoloringsareoftenmadewithpetroleumandhavebeenlinkedtocancer.EspeciallyavoidBlue1and2,Red3,Green3,andYellow6,whichcanshowupineverythingfromcandytobeveragestosausage.• Potassiumbromate,acarcinogenicusedasachemicalleaveningagentinflour,bread,androlls,hasbeenbannedinEurope.

KITCHENMAKEOVER

“Foodisanimplementofmagic,andonlythemostcoldheartedrationalistcouldsqueezethejuicesoflifeoutofitandmakeitbland.Inatruesense,acookbookisthebestsourceofpsychologicaladviceandthekitchenthefirstchoiceofroomforatherapyoftheworld.”

—SIRTHOMASMORE

Eatingforhealthandlongevitybeginsrightinyourownkitchen.Eatingtothriveandcookingforlongevitywillmostlikelyrequireyoutomakesomechangesinyourkitchen,fromtheutensilsyoucookwithtothevisualcuesyougiveyourselfeverytimeyouwalkinthere.Takealookatyourkitchencountertopandtable.Abowloffreshfruitinyourlineofvisionismorelikelytoresultinyoureatinganapplethenexttimeyouarehungry.Abagofchips,however,willprobablyleadtounhealthychoices.Partofyourkitchenmakeoverincludesmakingsurethatyourpantryiswellstockedtosupportyourlongevitygoals.Doesthisprocessmeanyoushouldthrowouteverybagofwhitericeandpastayouown?No,thistransitionisagradualprocessthatwillcontinuetoevolveasyoumakebetterchoicesaboutthefoodyoueatandthewayyoupreparemeals.

Stockingyourkitchenwithhealthytoolsisjustasimportantasstockingyourkitchenwithhealthyfood.Openyourcupboardsandtakealookatthepots,storagecontainers,andutensils.Thismaybethefirsttimeyouevergaveseriousthoughttowhattoolsareinyourkitchen,butyoushouldknowthatsomepopularWesterncookingtechniques,suchasheatingdisposableplasticcontainersinthemicrowaveandfrequentlyusinghandynonstickpans,mayincreasethelevelsoftoxicchemicalsinyourfood.Restassured,thesecondhalfofthissectionisdevotedtohelpingyoupickthebestkitchentoolsforlivingalong,healthylife.

PantryEssentialsandStorageTips

Closelyexamineyourpantryandstarttossingunhealthyorexpiredfoodwhilestockingupsensiblyonhealthieroptions.Theexcitingthingaboutrestockingyourpantryisthatitisaprocessthatwillneverbecomplete.Eachweekyoucan

choosenew,freshitemsthatwilltemporarilylivethere.Essentially,yourpantryshouldbefilledwithsublettingtenants,asopposedtolong-termresidents.Personally,IamagainststockingupinbulkbecausemostfoodsIrecommendeatingforlongevitywillspoilwithinafewmonths.Infact,themarkofalivingfoodisthatitwillnotlastlongwhenleftsittinginyourfridgeorpantry.Choosethebest-quality,organic,GMO-freefoodsforyourhealthandsafety.

FRUITSANDVEGGIES

Allfreshfruitsandvegetablesaresuperfoodswhenitcomestohealthandlongevity!Keepinmindthatorganicfoodsdon’tlastaslongaspesticide-treatedfoods,andquickerspoilageistobeexpected.Buyjustenoughfreshorganicproducetolastyouandyourfamilyafewdays.Thereisnoeasyruleofthumbforpreservingproduce.Someproducedoesbetterintherefrigerator,someinadarkplaceinyourpantry,andsomebestoutonthecountertoripenforadayortwo.Iwillsaythatyourkitchenandyourhealthwillbothbenefitfromabowloffreshfruit,includingoranges,apples,bananas,kiwifruit,limes,andlemons,inplainsightonyourkitchencounter.

NUTSANDSEEDS

Mostnutsandseedswillbegintospoilifkeptmorethantwomonths.Interestingly,itistheirhealthyunsaturatedfatsthatcausethemtospoilrelativelyquickly.Unsaturatedfatsturnrancidmorereadilythansaturatedfatsbecausetheirmolecularstructureleavesthemmorepronetooxidativedamage.Nutsandseedswilllastthelongestifyouputtheminairtightcontainers,keeptheminadarkspot,andrefrigerateorfreezethem.Nutsandseedsshouldalsobeboughtasfreshaspossible,preferablyintheirshellstobecrackedopenforeating.Belowisalistofthenutsandseedsthatshowupfrequentlyinthiscookbook’slongevityrecipes.

•Almonds •Sunflowerseeds•Blacksesameseeds •Sesameseeds•Chestnuts •Peanuts•Driedwholechestnuts •Pinenuts•Flaxseeds •Pumpkinseeds•Pecans •Walnuts

DRIEDBEANSANDLEGUMES

Ifstoredinairtightglasscontainersthatarenotexposedtosunlight,beansandlegumesshouldlastroughlysixmonthsinyourpantry.Belowisalistofthemostnutrient-richbeansandlegumes.

•Adzukibeans •Mungbeans•Blackbeans •Pinkbeans•Black-eyed-peas •Pintobeans•Garbanzobeans •Redlentils•Greenlentils •Soybeans•Greensplitpeas •Whitebeans•Limabeans •Yellowsplitpeas•Kidneybeans

NoCanDoIdon’trecommendbuyingcannedfoodsbecausetheyareoftenpackedwithfartoomuchsodium,andthecanscanbelinedwithahazardouscompoundknownasbisphenolA(BPA),whichmayincreasetheriskofcanceranddisrupttheendocrinesystem.Irecommendbuyingyourbeans,fish,andotherfoodsfresh,butifyouareverybusyanditcomesdowntocannedblackbeansornoblackbeans,gowiththecan.However,makesurethecanwasmadeintheU.S.,thereisnobumpinthecanorsolderinglinearoundtheedgeofthelid,whichcouldindicatethatleadwasusedtosealthecan(whichissometimesdoneinothercountries),andthatthebeansorotherfoodsarepackedinwaterandaresodiumfree.Whenyou’rereadytousethecannedfood,drainthecontentstoremoveexcesssalt.

WHOLEGRAINS

Grainsandcerealsarerichsourcesofvitamins,minerals,carbohydrates,fats,oils,andproteinintheirwholegrainform.Quinoaandamarantharen’tactuallygrains,butpseudocereals,broadleafplantsthatarepreparedsimilarlytograins.Allofthegrainslistedonthenextpagearegluten-free,withtheexceptionofbarley,whichisusedinonerecipeinthisbook.Furthermore,oatsaretechnicallygluten-free,buttheyaretypicallypackagedwithothergrainsthatcontaingluten,socross-contaminationispracticallyunavoidable.Lookforoatsthatarelabeledgluten-free.Mostgrainslastuptothreemonthswhenstoredinanairtightglasscontainerinadark,coolpantry.

•Amaranth •Quinoa•Barley •Millet•Brownrice •Oats,gluten-free•Blackrice •Steel-cutoats•Corngrits •Yamnoodles

FLOURMIXESANDBAKINGMATERIALS

Inkeepingwiththegluten-freerecipes,thereisnowheatflourusedinthiscookbook’srecipes.Belowarerecommendedgluten-freealternatives.Feelfreetoswaporalternateanywheat-freeflourforanyothersintheserecipes.

•Arrowrootflour •Kudzuflour•Brownriceflour •Potatoflour•Buckwheatflour •Quinoaflour•Chickpeaflour •Tapiocaflour•Cornmeal •Whitericeflour

NON-DAIRYPRODUCTS

Thereareplentyofnon-dairymilkandyogurtoptionsavailableinstores,andthereisalsoarecipeformakingyourownhere!Herearesomehealthychoices.

•Almondmilk •Soymilk•Coconutmilk •Live-culturecoconutyogurt•Hempmilk •Live-culturesoyyogurt

OILS

Thereismuchtosayonthesubjectofoils.Firstofall,oilsdonotstorewellforlongperiodsoftime.Doyourbestandtrytogetyouroilsasfreshaspossible,withatleastaone-yearexpirationdate—andthentrytousetheentirebottlewithintwomonthsandreplace.

Secondly,makesureyouarechoosingfatsthatwilldothemostgoodforyourhealthandlongevity.Stayclearofsaturatedanimalfats,suchasbutterandlard,whichcauseinflammationandelevatecholesterolandtriglyceridelevels.Thekeytopreventingheartdiseaseandinflammationistochoosepolyunsaturatedfatswithomega-3fattyacids,suchasextra-virginoliveoil.

Thesefatshelpyourbodymaintainahealthybalanceofcholesterol.TheoilsthatIrecommendarelistedontheoppositepage,andlikeeverythingelse,theyshouldbeusedinmoderation.

Also,youneedtoconsidereachoil’ssmokepoint,thetemperatureatwhichoilbeginstobreakdown—whichcreatesachemicalchangeintheoilthatisharmfultoeat.Itisveryimportanttonotheatoilpastitssmokepoint.Youcantellyouhavereachedthesmokepointwhenyoubegintoseegaseousvaporscomingfromtheheatedoil.

• Highsmokepointoilsincludeavocadooil,ricebranoil,andgrapeseedoil.Usetheseoilsifyouareplanningonroasting,sautéing,baking,orotherwiseheatingyouroilhotterthan275˚F.• Mediumsmokepointoilsincludeoliveoil,walnutoil,andsesameoil.Theseoilswillworknicelyformakingflavorfulsaucesorforlightlysimmeringfood,buttheirsmokepointisusuallynothighenoughforsautéing,dependingonhowhighlyrefinedtheoilis.Themorerefinedtheoil,thehigherthesmokepoint—butsinceunrefinedoilhasmorenutrients,Irecommendchoosingunrefinedoverrefinedoilandcookingwithitatlowertemperatures.• Fishoil,flaxseedoil,andhempoilareverybeneficialforyourheartandoverallhealthbutarenotintendedforcooking.Simplydrizzletheseoilsoveryourpreparedfood.

SAUCES,STOCKS,ANDSPREADS

Ingeneral,Ithinkitisbesttomakesauces,stocks,andspreadsfromscratch,especiallysinceprepackagedversionsofthesefoodscanbehighinsodiumandotherunhealthyadditives.Also,aspreviouslymentioned,cannedfoodcanbehighinsodiumandthecansmaybelinedwithBPA,soifyou’rebuyingpackagedfood,it’sbesttopurchasefoodsoldinglassjars.Belowareseveralsauces,stocks,andspreadsthatshowupinlongevityrecipes.

•Tomatosauce,tomatopuree,andtomatopaste

•Sesametahini

•Low-sodiumchickenstock •Marmaladepreserves•Marinatedartichokehearts •Peanutbutter

VINEGARS,CONDIMENTS,ANDFLAVORINGS

Vinegarisaveryhealthyfoodinitsownright,anditalsoaddsaunique,deliciousflavortootherfoods.Vinegarandtheseothercondimentswillhelpbringyourfoodalivewithflavor.Thealcoholisforcooking—asmallamountofwineinatastysoupcanaddjusttherightamountofzest!

•Ricevinegar •Chickenbouillon•Redwinevinegar •Pickledorganiccucumber(low-

sodium)•Applecidervinegar •Pickledginger•Lightsoysauce(low-sodium,gluten-free,andMSG-free)

•Port

•Darksoysauce(low-sodium,gluten-free,andMSG-free)

•Sake

•Chilibeansauce •Sherry•Misopaste(low-sodiumandMSG-free)

•Whitewine

•Tamari

SWEETENERS

BelowarethenaturalsweetenersthatIrecommendforbakingandothersweetrecipes.Eventhoughthesesweetenersarefarhealthierthanrefinedsugar,theyshouldstillbeusedinmoderation.

• Steviaisthebestsweetenerinmyopinion,becauseitisaplant-basedsweetenerwithnocaloriesandwillnotupsetbloodglucoselevels.• Honey,especiallylocalwildflowerhoney• Maplesyrup• Brownricesyrup• Maltsugar• Molasses• Diceddriedfruitsordates—sprinkletheseintoyourbakedgoodsandtheywilladdnaturalsweetnesswithoutupsettingsugarbalanceinyourbody.• Cinnamonisafantasticsweetenerinteaandbakeddishes.Cinnamoncontributestoahealthybalanceofbloodsugar,helpingtobalanceandtreat

diabetes.

DRIEDFRUITS

BelowarethedriedfruitsthatIoftenincludeintrailmixes,warmcereal,orinbakinginplaceofsugar.Whenpurchasingdriedfruit,lookforunsweetened(ornosugaradded)driedfruit.

•Apricots,dried •Figs,dried•Blueberries,dried •Gojiberries•Californiadriedplums(prunes) •Papaya,dried,sulfite-freeifpossible•Cranberries,dried •Pineapple,dried,sulfite-freeif

possible

DriedFoodsDryingfoodsdoesnotdestroythefoods’nutrients,althoughinfruits,certainvitaminscanbeeasilylost.VitaminC,forinstance,isfragile,soitmaybedestroyedinthedehydrationprocess.Thatisonereasonwhyfruitsaregenerallybetterfresh.Otherwise,driedfoodsarenearlyasbeneficialasthefreshversions,whichishelpfulifyouwouldliketouseanunusualmushroomorseaweedinanewrecipe.Toreconstitutedriedfoods,yousimplysoaktheminwateruntiltheyplumpuptotheiroriginalsizeandthencookwiththemasyouusuallywould.Storedriedfoodsinairtightglasscontainers.Keepinmindthatdriedfoodswillnotlastforeverandthenutrientlevelsinthefoodswilldegradeovertime.It’simportanttonotethatfrozenfoodsretaintheirnutrientsbetterthandriedfoods.

DRIEDSPECIALTYITEMS

Freshseaweedandout-of-seasonmushroomsaremosteasilyfoundinethnicorspecialtyfoodstores.Driedversionsofthesefoodscanalsobefoundinlargerchainstores.Iffreshshiitakemushroomshappentobeavailable,buythoseoverthedriedvariety.Herearedriedspecialtyitemsthatfrequentlycomeupinthiscookbook’slongevityrecipes.

•Hijikiseaweed •Porcinimushrooms•Kombuseaweed •Shiitakemushrooms•Noriseaweed •Woodearmushrooms•Wakameseaweed

HERBSANDSPICES

Withtheirincredibleflavorsandamazinghealingproperties,herbsandspicesbringoutthebestinlongevitycooking!Avarietyofherbsandspiceswillalsohelpyouputdownthesaltshaker,whichiswelcomingnewsforyourheart.Storedriedherbsandspicesinairtightglassjarsinadarkplace.Thevolatileoilsinherbsandspices,whichareresponsiblefortheirhealingabilities,willeventuallyevaporate,takingallthebeneficialpropertieswiththem.Whenbottledspicesaren’tgivingoffmuchofafragrance,it’stimetotossthem—typicallysixtotwelvemonths.Ipersonallyuseplentyofherbsandspices,somysuppliestypicallyrunoutbeforetheirexpirationdates,andIhopeitisthesameforyou!Ifyouhappentohaveaspicegrinderormortarandpestle,considerbuyingtheseherbswhole,suchascorianderorcardamompods,andgrindthemyourselfjustbeforeeating,topreservethevolatileoils.Whenarecipecallsforfreshherbs,itisbesttouseafreshlypickedvarietyratherthandried.

EssentialSpicesThesearetheessentialherbsandspicesforlongevitycookingthatcomeupmostfrequentlyintheserecipes.

•Blackpepper •Cloves,whole•Cardamom,ground •Ginger,ground•Cayennepepper •Paprika•Cinnamon,ground •Redchiliflakes•Cinnamonsticks •Seasalt•Cloves,ground •Turmeric,ground

GrowYourOwnHealthy,growingherbsareawonderful,aromaticadditiontoyourkitchen.Whynotfillyourkitchenwithpottedherbsforeasyaccesswhileyoucook?Someoftheeasier-to-growherbsforasunnywindowincludebasil,rosemary,sage,dill,mint,andparsley.

OtherDelightfulSpices

•Anise •Rosemary•Bayleaves •Saffronthreads

•Coriander,ground •Sage•Cumin,ground •Staranise•Currypowder •Thyme•Fennel,ground •Whitepepper•Garlicpowder •Masalaspice(groundcumin,

cinnamon,clove,bayleaf,peppercorn,coriander,cardamom)

•Parsley

EXOTICHERBSANDSUPPLEMENTS

Someofthelongevityrecipesinthisbookcallforpowerful,exoticherbsthatmaybechallengingtofind.Someoftheseherbsmaybepurchasedonline;justmakesureyouarebuyingfromareputablepurveyor.Also,somehealth-foodstoresandAsianmarketsmaycarrythesespecialtyitems.Youwillfindmostoftheseherbsalreadydriedorground.Wherehelpful,IhaveincludedtheAsiannames,aswellasEnglishnames.Theseherbstrulyaretheheartofmanylongevityrecipes—andtheunparalleledhealingbenefitsshouldnotbemissed!

•Angelicaroot(Danggui) •Lilybulb•Atractylodis(Baizhu) •Ligustici(Chuangxiong)•FiveElementsGreensPowder,availableonAskDr.Maosite

•Lotusroot

•Foxnut •Lotusseed•Ginseng(Rensheng) •Poria(Fuling)•Hemppowder •Redjujubedate•HighPerformancePowder,availableonAskDr.Maosite

•Rehmannia(Shoudi)

•Kelppowder •Whitepeony(Shaoyao)•Licorice(Gancao) •Wildyamroot•Lilyblossom

UsingtraditionalChinesemedicineasourguide,mystaffandIhavecreatedpremixedspiceblendstosupportavarietyofconditions,includingimprovinghearthealth,boostingimmunity,counteringinflammation,andincreasing

metabolism.Youcanmixthesespiceblendsyourself,butifyoudon’thappentohaveawidevarietyofspicesandherbsinyourcupboardsorthetimetogrindandmixthem,youwillbehappytoknowthatyoucaneasilypurchasethemthroughtheAskDr.Maosite.Seehereformorespiceblendrecipes.

FREEZINGFOOD:PRESERVETHENUTRIENTSANDSAVEFORLATER

Wateristhemainelementoffresh,wholefood,usuallymakingupbetween50to90percentofthenaturalfood’sweight.Freezingisanexcellentwaytomaintainthesewaterlevelsandtemporarilystopthegrowthofmicroorganismsandbacteria.Ingeneral,freezingfooddoesn’tlessennutritionalvalueifyoufreezethefoodwhenitisatpeakquality.Forexample,ifberriesareflashfrozenassoonasthey’repicked,there’sverylittlelossofnutritionalvalue.Infact,nutrientsarebetterretainedinfrozenfruitsandvegetablesthaninthose“fresh”varietiesthataretransportedlongdistancestotheirdestination.Producebeginstolosevaluablevitaminsandmineralssoonafterbeingpicked,especiallyatroomtemperatureandwarmer.Freezingfreshproduceforafewhoursafterharvestingcanhelppreventthisnutritionalloss.

Ifyouhavealargeportionofproduceonyourhandsfromyoursummergardenorlocalfarmer’smarket,youshouldconsiderfreezingyourfruitsandvegetablesforlateruse.Usingavacuumsealerorwrappingyourfoodsinseverallayersofwaxedpaperorbutcherpapercanhelpavoidfreezerburn.Storeboughtflash-frozenfruitandvegetablesarealsogreatadditionstostir-fryrecipesorothermaindishes.

Labelyourfrozenitemswiththedatetheywerefrozenandwhentousethemby,usuallybetweenthreeandsixmonths.Makesurethefoodsyoufreeze—whethervegetables,fruit,nuts,meats—arefreshandunspoiledbeforeyoufreezethem.You’llwanttofreezeeverythinginmeal-sizedportions,asitcanbedifficulttoseparateportionsoncefrozen.

SmartShoppingTipsforLongevityNowthatyouknowwhatfoodstobuy,it’stimetogetbusyatthesupermarket,health-foodstore,andfarmer’smarket.Herearesometipstoeasilynavigateyourlocalgrocerystoreforhealthandlongevity.

•MakeaGamePlan.Createamenuplanfortheentireweekandwriteadetailedshoppinglistofwhatyou’llneedsoyouwon’timpulsivelytoss

anunhealthyproductintoyourcart.

• NeverShoponanEmptyStomach.Ifyoudo,youmayleavethestorewithmoreitems(somenotsohealthy)thanyouoriginallyplannedon!

• ShoptheEdgeofGlory.Superfoodsmeantforhealthandlongevitymainlylivealongtheperimeterofthegrocerystore.Thesefoodsincludefruit,vegetables,organicmeatsandeggsthatareantibiotic-andhormone-free,fish,tofu,andoftenyourmilkalternatives,likesoymilk.Itemsyoufindintheinneraislesofthemarkettendtobeboxed,canned,orprocessedfoods.Afewexceptionsmightincludebagsofdriedbeans,legumes,nuts,andseeds.

EssentialUtensilsandCookwareforLongevity

Thelongevityrecipesinthiscookbookwillhelpyoustayhealthyandpreventdisease,butnotifyouusethewrongsuppliesinyourfoodpreparationandcookingtechniques.Somecontainersandutensilsmayleachtoxicsubstancesandchangepropertiesofyourfood—attheveryleast,downgradingthenutrition,andmoreseriously,actuallycausingyouharm.Asineverythingelse,Irecommendadoptinganattitudeofmoderation.Controlwhatyoucanwithinyourkitchenandberelaxedwhileeatingatafriend’shouseorinrestaurants.Stayinformedanddoyourresearch—makesureyourkitchencontainsonlythesafest,mosttrustedutensilsandcookware.Readonforsomeofmypersonalthoughtsinregardtocookwareandkitchenutensils.

COOKWARE:BESTOPTIONS

Porcelain-LinedEnamelCookware

AsfarasIamconcerned,porcelain-linedenamelcookwareistheidealcookingcontainer.Enameledcookwareismadeofheavymetal,usuallycastiron,whichisthencoatedwithenamel.Thistypeofcookwareisnonstickandverydurable.Itshouldlastmorethanalifetimeifproperlycaredfor—sothinkofthesepotsasaninvestmentinyourfamily’shealth,whichcanbepasseddowntoyourchildren.Tocareforyourenamelcookware,allowittocompletelycoolbeforehandwashingwithwarmsoapywaterandasponge.Donotuseabrasivecleaningtoolsorharshchemicalsbecausetheymaydamagetheenamel.Also,

avoidusingmetalutensilswiththiscookware,whichcanalsochipanddamagetheenamel.

GlasswareandCorningWareGlasswareiswonderfulforcooking,butitcanbehardtofindasuitablysturdyglasspot.Firstintroducedin1958andnowmakingaresurgenceinAmericanhouseholds,CorningWarewasoriginallyabrandnameforapyroceramicglasscookwarethatwascreatedtoresistthermalshock.CorningWareisnotableforthefactthatitcanbeuseddirectlyonthestovetopaswellasintheoven.

CastIron

Overall,castironisaverysturdyanddependabletypeofcookware.Itsonlydownsideisthatitcanleachironintoyourfood,whichforsomepeopleisnotaproblemiftheysufferfromanirondeficiency,butingeneral,toomuchironisnothealthyforyourbody.Castironskilletsareexcellentforsearinginflavorandalsoforbaking.Castironcookwareiseasilycleanedwithadamppapertowelandverylittlesoap.Awell-seasonedcastironpancanlastfordecades.

Terra-CottaClayPot

Aclaycookerisavesselthatpromotestheslowevaporationofsteamwhenfoodissaturatedwithwaterandheatedintheoven,creatingamoist,enclosedenvironmentthatresultsinintenseflavorandtender,healthyfood.Traditionalclaycookingpotscomefromallovertheworld,fromthetagineinMorocco,thecazuelainSpain,sandpotsfromChina,andtandoorpotsfromIndia.Lookforcleaningmethodsforeachpot.

StainlessSteel

Whilestainlesssteelisgenerallysafetocookwith,stainlesssteelcookwaremaystartleachingnickel,zinc,copper,andothertypesofmetalsintoyourfoodifscrubbedtoovigorouslywithanabrasivespongeorpowder.Ifyouownstainlesssteelcookware,watchyourcookingtemperaturestomakesureyoudon’toverheatthepans,sincetheyarelesssturdythansomeoftheothercookwarepreviouslydescribed.Whencleaningyourstainlesssteelpotsand

pans,soakthemovernightwithlemonjuiceandvinegar,andavoidusingharshdetergentsorchemicals.

COOKWARE:WORSTOPTIONS

NonstickPans

Althoughnonstickpansarehandyinthekitchen,theycontainunnaturalchemical,andplasticcomponentsthathavebeenlinkedtoimmunedisordersandpossiblecancerconditions.Improvedcookingtechniqueswithother,safercookwarecaneasilymirrorthebenefitsofnonstickpans,suchassimplymakingsureyourpansarewell-oiledandwell-seasoned.

AluminumandCopperCookware

Aluminumandcopperinteractwithheat,andtracesoftheseharmfulmetalscanpotentiallyleakintoyourfood.Graduallythesemetalswillaccumulateinyourbody,sometimesreachingthepointoftoxicity.Toxiclevelsofaluminumhavebeenlinkedtomemoryloss,headaches,indigestion,andbraindisorders,includingAlzheimer’sdisease.Highlevelsofcoppercandebilitatetheimmunesystemandenablecancercellstoproliferate.It’simportanttonotehowever,thatifusedsparingly,copperandaluminumshouldn’tbeahealthriskformostpeople.

BakingSheetsWhenbaking,Irecommendforgoingnonstickbakingsheetsandaluminumfoilforoven-safeCorningWareorenamelcookware,whicharebothessentiallynonstickalternatives.

COOKINGUTENSILS

Plasticspatulasmayseeppolychlorinatedbiphenyls(PCBs),phthalates,orothertoxicchemicalsintoyourfood.Suchleachingoccursevenmorewhenutensilsarewashedandrewashedinhigh-temperaturedishwashers.Ifyoucan,avoidusingplasticutensilsandstoragecontainers.

Woodandbambooareabsolutelythebestoptionsforspatulas,spoons,andotherutensils.Woodandbamboowillnottransferanypotentiallyharmfulchemicalsintoyourfoodandtheyaregentleonenamelcookwareandothercookware.Stainlesssteelutensilsareyournextbestoption.Steelisveryeasyto

cleananditsuniquesurfacehasnoporesorcrackstoharbordirt,grime,orbacteria,though,aspreviouslymentioned,stainlesssteelcancausesomeissuesrelatedtoleachingwhenscrubbedtoovigorously.

DISHDOS

Alwaysuselead-free,high-quality,ceramicdishwareanddrinkoutofglassware,notplasticcups.Afunmoney-savingtipistosaveandrinseoutglassjarsthatcontainjam,olives,orotheritemsafteruseforyourfamily’sprimarydrinkingglasses.

STORAGESOLUTIONS

Replaceallplasticstoragecontainerswithglasscontainers.Thebestchoicesarethosethataremadecompletelyofglass,includingglasslids.Masonjarsandglasscontainerswithmetalcapsorplasticlids(BPA-andPVC-free)areacceptable,aslongasthefoodisnotinlong-termcontactwiththelids.Insteadofplasticwraporbags,usebutcherpaperwrap,parchmentpaper,orunbleachedwaxedpaperbags.

Notconvincedthisactionisworththeeffort?Simplyflipoveryourplasticfoodstoragecontainersandlookatthenumberprintedonthebottom.Iftherecyclingnumberis#3,#6,or#7,steerclear!TheseitemslikelycontainbisphenolA(BPA),anendocrinedisrupterthatdisturbshormonalbalance;polystyrene(PS),asuspectedcarcinogen,thoughttobetoxicforgastrointestinal,kidney,andrespiratorysystems;orphthalates(usedtomakePVCplastics)whichmimicestrogenandcaninterferewithhormonelevels.Theseplasticscanalsoseepintofood,particularlywhenwarmedupinthemicrowaveorwashedathighheatinthedishwasher.

MICROWAVES:DESTROYNUTRIENTS

Althoughmicrowavescertainlyareconvenientforourbusyschedules,youmightwanttoreconsiderusingtheoneinyourkitchen.Microwaveovensworkbyusingaformofradiation—wavesofelectricalandmagneticenergy—tomakemoleculesinthefoodrotateandmove,producingheat.(Itusesanon-ionizingelectromagneticradiationandnotparticleradiation,likeultravioletorx-rays.)Notonlyhasmicrowaveusebeenlinkedtocausinginfertilityinmen,onestudybytheSpanishscientificresearchcouncilknownasCEBAS-CSIC,whichwaspublishedintheJournaloftheScienceofFoodandAgriculture,foundthat

microwavecookingdestroyssomeimportantnutrientsinvegetables.Microwavedbroccoliantioxidantscomparedtosteamedbroccoli,whichlostjustover10percentofthesecompounds.

Ifyoumustcookfoodinyourmicrowave,usethelowsettingtoheatfood,anduseonlyglassware,CorningWare,ceramic,orlead-freeterra-cottabowls.Asaferoptionforheatingupyourfoodistouseasmalltoasterovenorsteamoven.Thismethodmaytakemoretime,butitismuchhealthierforyourfoodandforyou.

HELPFULKITCHENTOOLS

Thereareafewotherkeytoolsthatwillenhanceyourcookingexperienceandthatwillcomeinhandywhenyoupreparerecipesfromthisbook.

WokAwokmakesstir-fryingabreezeandisafun,usefuladditiontoanykitchen.

CrockpotorSlowCooker

Crockpotsandslowcookerscansaveyouagreatdealoftimethatwouldotherwisebespentoverthestove,particularlywithbeans,soups,cereals,andanythingelsethatrequiresmorethantwohoursofcooking.Evenbetter,slowcookinghelpsyougetthebiggestnutritiousbangfromyourhealthyfoodsbyhelpingyoudigestthembetter.Whenyouarebloated,itisoftenbecauseyourdigestivesystemishavingtroublebreakingdownthefoodyoujustate,beitbeans,legumes,orotherfood.Slowcookingdoessomeoftheheavyliftingforyourdigestivesystembyhelpingtobreakdowntheoutercelluloselayerofbeansandlegumes,whichalsohelpsreleasethefood’snutrientsforyourbodytomoreeasilyabsorb.

BlenderandJuicer

Ablenderisindispensableforsmoothies.Ipersonallyuseabulletblender,whichhasaservingsizemeantforoneperson.Freshjuicesdonotplayamajorroleinthiscookbook,buttheyareincrediblyusefultoolsnonetheless.Juicesareparticularlypotentandpowerfulwhentheyincludeplentyoffreshvegetablesandseaweed,soyoumaywanttoinvestinajuiceraswell.Juicershelpprocess

thenutrientsfromthejuicesoit’seasierforthebodytoabsorb—butablenderwillworksimilarly.

SpicegrinderAspicegrinder—oracoffeegrinderthatisusedjustforgrindingspices—willsaveyouloadsoftimeifyoulovetocookwithplentyofdriedspicesintheirwholeform,suchascardamompodsandpeppercorns.Makesureyougrindspicesrightbeforeaddingthemtoyourdish,inordertoreleasethearomasandpreservethehealthyvolatileoils.

ProperPrepandSafeCleaning

Nowthatyouhavethecorrectutensilsforcookinghealthymeals,makesuretoalsousesafeandhealthypreparationandcleaningmethodsinthekitchen.

USETWOCUTTINGBOARDS

Whenyouchopanddicefood,usetwocuttingboards,ideallymadeofwood.Reserveoneforproduceonly,andtheotherforanimalproducts.Cuttingvegetablesonthesameboardasrawchickenorothermeatswillincreasethechanceofcross-contaminationofbacteria,suchassalmonella.Aftereachuse,cleantheboardbyhandwithwarmwateranddishsoap.Selectphosphorus-freenaturalcleaningdishsoap;itwillnotleavechemicalresidueonyourboard.Cleaningwillnotfullysterilizetheboardperse,butitwillkeepbacteria,viruses,andparasitesfromstickingtotheboard.Thepointofusingdishsoapistounstickeverything,includingbacteriafromthecuttingsurface.Periodically,youmaypourhydrogenperoxideonthesurface,letitsitforoneminute,andwashoff.

PRODUCECLEANINGPOINTERS

Youmaynotbeabletotellbylookingatyourfruitsandvegetables,buttheyareoftencoveredwithpesticides,wax,possiblybacteria,andwhateverelsetheycameincontactwithwhentransported,sorted,andplacedinthemarketbins.Makesureyoucarefullywashallproducebeforeeating!Organicproducewillbelesslikelytohaveunhealthycoatings,butitisstillanexcellentruleofthumbtowashallfruitsandvegetablesbeforeeating.Ifyoulike,youcanusethenaturalproducewashfoundinhealth-foodstores.Saltalsoworksasanatural

sterilizer.WhenIcomehomewithabigbountyoffreshproduce,Iuseacolandernestledinsidealargerbowl,addwaterandsalt,thenIdousemyproduceinthewaterandrinseitoffafewtimes.Tocleanleafygreens,fillupthesinkwithcoldwaterandletthemsoaktoloosenthedirtthatclingstotheleaves.Drainthesinkandrepeatthesamestepsuntilthewaterrunsclear.Removethegreensandspinorpatthemdrybeforestoringthemintherefrigerator.Forrootvegetables,citrusfruits,andharder-skinnedproduce,youcanuseagentlescrubbingbrushtoclean.

KEEPYOURKITCHENSPARKLINGNATURALLY

Tossoutthetoxiccleaningproductsandgobacktobasics.Thesedays,thereisanabundanceofnaturalcleaningproductsonthemarket,whicharesafeandwillbringcleanlinesstoyourkitchenwithoutputtingtoxinsintheenvironmentoryourhome.It’salsoveryeasytomakeyourownhomecleaningproducts!Dilutedvinegarisaneffective,naturalkitchencleanser.Justmix1cupofdistilledwhitevinegarwith1cupofwateranduseasyouwouldanycleaningproduct.Vinegaralsoinhibitsthegrowthofbacteriaandmildew,whichisaplusforyourcountertopsorotheroften-usedsurfaces.Bakingsodacanbesprinkledonyourstovetop,leftforafewminutesandthenscouredwithascrubber.Forthestubbornspotsthatrefusetogoaway,trythis:mixdishwashingliquid,borax,andwarmwater,sprayandletsitfortwentyminutes,andthenscourthesurface.

EATINGANDCOOKINGFORLONGEVITY

“Toavoidsickness,eatless;toprolonglife,worryless.”—CHUHUIWENG

Intheprevioussection,youlearnedwhatcentenarianseat.Inthissection,Iwanttosharewithyouhowcentenarianseatandhowtheyapproachfoodpreparation.Youwilllearnthetoptencentenarianrulesforeating,whichIlearnedwhenIinterviewedandstudiedthehabitsofcentenariansandwhichI’veusedinmyownpracticeoftraditionalChinesemedicine.

Weneedtorelearnthesegoldenrulesofcentenarianeatingbecausewetypicallyprioritizequick,cheap,andeasyoverfulfilling,wholesome,andnutritious.Wealsohavethetendencytoeatatunhealthytimes,suchasconsumingaplateofgreasyfoodrightbeforebed—orwerushthroughmeals,asifeatingisaninconveniencekeepingusfromamoreimportantagenda.Butwhatismoreimportantthaneating?Youcan’tlivewithoutfood!Andmoreimportantly,youcan’tliveverywellwithoutnutritious,wholesomefoods!Inmanypartsoftheworld,liferevolvesaroundfood,fromthecreativeandgivingaspectofpreparingmealstothecommunalsharingofthefood.Thosewhovaluefood—preparing,cooking,andsharingit—benefitfromabetterqualityoflife,abetterqualityofnutrition,andalonger,morefulfilledlife.Withthisbook,IseektochangethetidesofunhealthyeatingintheU.S.Isincerelywishtoremakefoodintothecommunal,nutritiouslifeforceitoncewasinourcountry.

It’stimetochangeoureatingandcookinghabitsforthebetter,andthisprocessdoesnothavetobeagonizinglydifficult.Withafewadjustmentsandlifestyleimprovements,youwillnotonlybeontheroadtolongevity,butyouwillalsofindmoreenjoymentandzestinyourlifethanyoueverdidbeforeembarkingonthisexcitingjourney!

TopTenLongevityHabitsforGoodDigestionandGoodHealth

Ofwhatbenefitisittoeathealthy,antioxidant-richfoodsifyourbodyisnotabletodigestthemproperly?Properdigestionisessentialtolivingalongand

healthylife.Yourbody’sdigestivetractismadeupofnumerousorgansthatworktogethertobreakdown,absorb,andprocessallofthenutrientsinthefoodyouconsume.Whendigestivefunctionisdisrupted,bloating,gas,weightgain,fatigue,constipationordiarrhea,andabdominalpainensue.Withouthealthydigestion,youcanbecomemalnourishedandtoxinscanbuildupinyourbody,leadingtodegenerativediseasesandmorerapidaging.

Indigestioniscausedbyandworsenedduetoovereating—particularlyrich,fatty,excessivelysugaryandsaltyfoods,alcohol,coffee,andotheracidicfoods.Eatingbalancedportionsofhealthyfoodsalongwiththerightfoodpreparationarethekeystoovercomingdebilitatingdigestiveissues.Thesetentime-testedlongevitygoldenruleswillkeepyourdigestionandoverallhealthontherighttrack.

CENTENARIANHABIT#1:EATLESSTOLIVELONGER

Forgenerations,manycentenarianshavecomefromverymodestmeans,andasaconsequence,theyoftenatesmallermeals.Thistraditioncontinuestodayascentenarianstypicallyeatsmallerportionsthanotheradults.Theyeatonlyuntiltheirstomachsarethree-quartersfull,afarcryfromthesuper-sizedportionsofmostmealstoday.Whenyouovereat,youstressyourdigestiveandotherorgansystems,consumingpreciousenergybyoverworkingyoursystem,andproducingmorewasteproductsandtoxins.Eatinglessimprovesyouroveralldigestionbyboostingmetabolismandallowingyoutoabsorbmorenutrientsfromyourfood.Manystudiesshowthatcalorierestriction—oreatinglessfood—increaseslifespaninanimals.Ontheotherhand,excessanimalproteinhasbeenfoundtoincreasetheriskofcancerandkidneydisease,andexcessfatleadstoobesityandhigherriskofheartdiseaseandstroke.

Trytocontroltheamountoffoodyoueatateachmealbystoppingwhenyourstomachisthree-quartersfull.Manyofthedishesinthisbookaresmallerportions,andtherecipesaremeanttohelptrainyousoyouwillbesatisfiedandhappywhenyouarejustthree-quartersfull.Enjoyyourfood,butalittleatatime!

CENTENARIANHABIT#2:EATFIVESMALLERMEALSADAY

Mostofusareaccustomedtoeatingthreelargemealsaday,butthisisaculturalhabit.Itismuchhealthiertoeatsmallermealsmorefrequentlyoverthecourseoftheday.Ipersonallyrecommendeatingfivesmallmealsaday.Eatinginthis

waydeliversasteadystreamofnutrients,bloodsugar,andenergytoyourbodythroughoutthedayandismuchlesstaxingonthedigestiveandmetabolicsystemsthaneatinglarge,heavymeals.Also,whenyoueatmoresmallmealsthroughouttheday,youwillmostlikelyavoidthepitfallsofoverindulgingatyournextmeal—helpingyouconsumefewertotalcaloriesfortheday.

CENTENARIANHABIT#3:EATYOURMEALSONTIME

Itistruethat“youarewhatyoueat,”butitisalsotruethat“youarewhenyoueat.”Thehumanbodyfollowsacircadianrhythm,andasaresult,thesamefoodseatenatbreakfastandlunchareprocesseddifferentlythanwheneatenatdinnertime.Studieshaveshownthatwhenyouconsumeyourdailyproteinandfatearlierintheday,youtendtoloseweightandhavemoreenergy.Ontheotherhand,eatingthesameproteinandfatlateintheeveningtendstoincreaserisksofweightgain,highbloodpressure,andheartdisease.ThistruthiswhyIoftensay“eatlikeakingbyday,likeapauperbynight.”Mostimportantly,nevereatrightbeforebedtimeunlessyouwantyourstomachtobeworkingallnightlong!

Yourbodyfunctionsbestwhenfedatregularintervals.Asageneralrule,Isuggesteatingyourmealsduringthesetimes.

• Breakfastshouldbeeatenbetween6:00and9:00a.m.• Amid-morningsnackcancomebetween10:30and11:00a.m.• Lunchshouldbebetween12:00and1:30p.m.• Amid-afternoonsnackcancomebetween3:00and4:00p.m.•Dinnershouldbeeatenbetween6:00and7:30p.m.

CENTENARIANHABIT#4:EATSLOWLYANDENJOYYOURFOOD

Mostofuseattooquickly,puttinganunnecessaryburdenonourdigestivesystem.AsIoftentellmypatients,yourstomachdoesnothaveteeth!Thedigestiveprocess,particularlythedigestionofstarches,beginsinthemouthwhereenzymesareproducedtohelpbreakdownandabsorbnutrients.Helpyourdigestivesystemdoitsjobwellbychewingeachbitetwentytimesandsavoringtheflavor.Foodsthataredifficulttothoroughlymasticate,suchasflaxseedsandsesameseeds,shouldbegroundbeforeeating.

Eatingtooquicklycaneasilyleadtoeatingtoomuch.Ittakesroughlytwentyminutesforyourbraintosignalyourstomachthatit’sfull,yetbythattime,youmayhavealreadyeatenenoughdinnerfortwopeopleifyouhaven’ttakenyourtimetoenjoyyourfood!Ifyouhavedevelopedahabitofbrisklywolfingdownyourfood,slowdownwiththesetricks:

• Putyourforkorspoondownbetweeneachbitetogiveyoumoretimetochew.• Drinkaglassofwaterbeforeeachmeal—thispracticewillhelpyoufeelmorefull,sothatyouwillbelessinclinedtoravenouslyattackyourplate.• Eatingshouldbeaboutsharingspecialmomentswithfriendsandlovedones.Enjoymealsasafamilyandspendmoretimeindulginginconversationandlessonfood.

CENTENARIANHABIT#5:TAKEYOURMEALSSITTINGDOWN

Centenariansareoftenveryhardworkers,buttheyalsoknowtheimportanceofsittingdownandenjoyingamealwhenitistimetoeat.Donoteatatyourcomputer.Donoteatwhileyouarerunningtoyournextappointment.Donoteatinyourcar.Focusontheflavorandtextureofthefood,sitdownatthetable,andinteractwithothersduringyourmeal.Thiswayyouwillnotovereat,youwillenjoyyourmealmoreheartily,andyourfoodwillbemoreeasilydigested.

CENTENARIANHABIT#6:EATFORYOURBODY,NOTYOURTASTEBUDS

Theymaymakeyourtonguehappy,buthigh-calorieprocessedsnackswillneverfullysatisfyyourbody’sneedforcriticalnutrients.Youwillfeelhealthierandmoreenergeticifyoueatfornutritioninsteadofimmediatepleasure.Youhavethepowertochoosewhatyouputintoyourmouth.Beforeeating,askyourselfifyourfoodchoiceswillpositivelycontributetoyourhealthandwell-beingoriftheywillcausefutureproblemsanddiscomfort.Alotofpeople“livetoeat”insteadof“eatingtolive”—theyeatlavishlyanddecadently,falselyfulfillingtheirbelliesinplaceoftheirhearts.Eattothrive,likecentenarianswhohavelivedwellpast100andrarelytouchsalty,sugarysnacks!

CENTENARIANHABIT#7:EATFORTHERIGHTREASONS

Centenariansmainlyeatonlywhentheyarehungry.Thatstatementmaysoundobvious,butthinkofhowmanyemptycaloriesweconsumeinanygivenday

simplybecausewewalkbyatasty-lookingtreat,oraco-workeroffersusasugarysnack.Wesometimeseatoutofhabitatacertaintimeofdaywithoutrealizingthatwearenotevenhungry.Beforeeatinganything,askyourself:wouldyoueatanapple,abanana,oravegetableinstead?Iftheanswerisno,thenyou’renotactuallyhungry.Iftheanswerisyes,listentoyourbodyandeathealthyfoodstothrive!

CENTENARIANHABIT#8:BRINGAWARENESSTOMEALTIME

Inmanytraditionalcentenariancultures,itiscustomarytosayaprayeroverthefoodbeforeeating.Suchameditationpracticedoesnothavetobeaprayer—simplytakeapausebeforeyoueattorecognizethatthefoodisprovidingyourbodywithnecessarynutrientsandenergy.Eventhisbriefmomentwillsetthetoneforamindful,peacefulmeal,whichwillhelpyoustaymorerelaxedandhelpyourbodydigestyourfoodmoreeasily.Refrainfromeatingifyouarenervousorupset.Eatinginarelaxedframeofmindisessentialtoproperdigestionandassimilationofnutrients.Evenbetter,regularlyeatinglovinglypreparedmealswithfriendsandfamilymemberswillhelpallthoseatthetablefeelmoreateaseandfulfilledinlife.

BePreparedtoEatontheGoYoumaynotalwayshavetimetocookallofyourownmeals,butyoucantakestepssothatyoudon’tmakepoor,unhealthychoiceswhenyou’reoutandabout.

• Insteadofchipsorsugarysnacks,getyourcrunchfromfreshvegetables.Hummusisacomplementarysnackthattravelswellandispackedwithprotein,soit’sperfecttoeatbetweenmealswithfreshvegetables.

• Satisfyyoursweettoothwithfreshfruit,insteadofahigh-caloriemuffinorasugarytreat.Apples,oranges,peaches,cherries,andbananasaredeliciouschoicesthatcanbeslicedandbroughtalongtoworkorweekendactivities.

• Staveoffhungerbetweenmealsandkeepyourenergyhighwithprotein-packedtrailmix.Combinenuts,seeds,anddriedfruitsinwaxedpaperbagstobringonthego.

• Avoidfattyfastfoodwithasatisfyinglunchorsnackattheready.Brownricewithpinenutsandsteamedvegetablesisasmall,lightmealthatis

easytopackinaliddedmasonjar.

CENTENARIANHABIT#9:EATFOODATTHEPROPERTEMPERATURETOSUPPORTYOURDIGESTIVEFIRE

Inmanyhealingtraditions,suchastraditionalChinesemedicineandIndia’sAyurvedicmedicine,itistaughtthatcold,icyfoodsandbeveragesputoutthedigestivefire.Yourbody’stemperatureisaround98.6degrees,andicecreamorcoldicedbeveragesareoftenaround30degrees.Imagineifyouranoutsideinanear-freezingtemperaturewithnoclotheson.Howdoyouthinkyourbodywouldreact?Likewise,theshockyourdigestivetractexperiencesfromthesuddendropintemperaturefromcoldfoodsmaycausegastricjuiceimbalance,decreasedbloodflowinyourstomach,andpainfulspasmsinthebowels,amongmanyotheruncomfortablesideeffects.Forthisreason,avoidicyfoodsandtrytoeatfoodsatroomtemperaturesorclosetoyourbody’sowntemperature.

Evenchilledandrawsaladsarerecommendedonlyinmoderation,astheyarealsothoughttobemoredifficulttodigestthanroom-temperaturefood.TraditionalChinesemedicinepractitionersbelievethatcookingyourfoodaddswarmingenergy,whichistheninturnsupportivetoyourdigestion.Aspreviouslydescribed,cookingfoodthoroughlyalsohelpsbreakitsnutrientsdownsoit’seasierforyourbodytodigestthemwithoutyourstomachhavingtodotheheavylabor.

GetSmartAboutEatingOutIdeally,youwouldalwaysbeabletocookathome,whereyoucancontrolexactlywhatgoesintoyourmeals.Ofcourse,itisnotalwayspossibletoeatathomeeveryday,andfurthermore,goingouttoeatwithfriendsandfamilymemberscanbeafunoccasion.Herearesomehelpfultipsfortheseoccasions:

• Chooserestaurantsthatarenutrition-oriented.Avoidfast-foodrestaurantsordinersservingonlyfried,fattyfoods.Onthemenu,thevegetarianfareisusuallythehealthiestoption,aslongasitisfreshandnotfried.

• Platedportionsinrestaurantsarealmostalwaysmorethanourbodiesneed.Yourbodycanonlymakeuseofacertainamountofnutrientsatagiventime.Trychoosinganappetizer,asoup,orasaladforlunchinsteadofanentrée,whichisalmostalwaystoomuchfoodforone

person.Oneortwoofthesesmallerdishescanfillyouupandgiveyousomevariety,withoutleavingyouoverstuffedandlethargic.

• Ifyoudoorderanentrée,askforaboxwhenitarrivesandboxuphalfoftheportionbeforeyoustarteating.Thatway,youwon’tbetemptedtofinishthewholeplate.

• Eatingwithaclosefriendorfamilymember?Offertosplittheentréeorder.

CENTENARIANHABIT#10:EVERYTHINGINMODERATION

Keepinmindthatyoucaneatforlongevitywithoutcompletelysacrificingyourfavoritetreats.Theoccasionalglassofwine,sliceofbirthdaycake,orrichappetizerisn’tgoingtoruinyourhealth,aslongasyouaremoderateinyourapproachandmindfulofportionsize.Mostofthetime,justasmallbiteisenoughtosatisfyyourtastebuds.Keeptheseportionguidelinesinmind:4to5ouncesofmeatisthesizeofadeckofcards;½cupofriceisthesizeofalightbulb;1ounceofcheeseequalsthesizeof3stackeddice.Enjoyasmallsampleofthefoodsyouloveanddon’tgobackforseconds.Everythinginmoderation!

EatforYourBody’sUniqueNeeds

Bylisteningtoyourbodyandunderstandingyourownneeds,youcanchoosetheappropriatefoodstobringaboutabalancedstateofhealth.Allfoodshaveinherenthealingqualities.Basedonthesequalities,foodsarebroadlycategorizedintohotandwarming,coldandcooling,andneutral(whichisneitherhotnorcold).Ingeneral,animalproductslikepoultry,meat,eggs,anddairyarewarming,whilevegetables,fruits,andliquidsarecooling.Wholegrains,beans,legumes,deep-seafish,andmostnutsandseedsareneutral.Thereareexceptionstothisrule,suchascherries,whichareconsideredwarming,eventhoughtheyareafruit.Porkiscooling,eventhoughitisananimalproduct.

Usetheseprinciplestohelpyoueatfortheseasonandtohelpyoufindbalanceinyourdiet.Thedogdaysofsummerareanappropriatetimetoeatsaladsandvegetableswithcoolingproperties.Whenwe’reinthemidstofcoldwinterweather,youshouldsupportyourbodywithwarmteasandhearty

soups.Also,usetheseprinciplestoeatforyourparticularbody’sneeds.Tokeepitsimple,let’sjusttalkaboutthetwomainconstitutionaltypes.

HOTTYPE—OVER-DRIVE

Ifyouoverheateasily,frequentlyhaveadrymouthandredface,easilyloseyourtemper,areregularlythirsty,urinateinfrequently,andareoftenconstipated,youareahottype.Youwouldcounteractyourhottypeimbalancebyeatingacoolingdietwithrawvegetablesandsalads,andbychoosingcoolingfoodslikecucumber,watermelon,andpeppermint.Youmayalsoneedtoeatlessproteinsuchasredmeatandpoultry.

COLDTYPE—UNDER-DRIVE

Ifyouareapersonwhotendstobeoftenchilly,isoftentired,runstotherestroomfrequently,hasahardtimelosingweight,tendstowarddepression,hasapalecomplexionandperhapsfoul-smellingstools,thenyouareacoldtype.Warmingfoodssuchasginger,roastedchestnut,andfenugreekmaybehelpfulforyou,andyouarebetteroffavoidingrawfoodslikesalad.Soups,hottea,andeatingmoreanimalproductswillhelpbalanceyourcoldnature.Whilevegetablesandfruitsareinthecoldfoodscategory,theyarefineforacoldtypetoeatiftheyarecooked,asthecookingprocessneutralizesthecoldproperties.

So,howdoyoufigureoutwhatyourpersonalneedsareandwhatyourbalanceddietshouldbe?First,youmustdiscoverwhetheryourbodyisinover-driveorunder-drive—hotorcold,respectively.Whichoftheabovedescriptionsmostfitsyou?Ifyoudon’tmatcheitherdescription,butinfact,haveasteadytemperament,haveanormal-coloredcomplexion,andhaveregularbowelmovements,youmayalreadybeinbalance.Ifthissubjectisofinteresttoyou,IrecommendfindingatraditionalChinesemedicalpractitionertogetmorein-depthadviceaboutyourownbodyandspecificdietneeds.

Onyourown,ahelpfulwaytoknowwhatworksforyourindividualneedsistopaycloseattentiontothereactionsyouhavetofood.Trykeepingafoodjournalforafewdaystorecordhowfoodaffectsyou.Maybeyounoticethatyoufeelbloatednotlongaftereatingarawsaladorlethargicaftereatingabigmeal.Makenoteofthesethings,putthemtothetestafewtimes(unlesstheycauseimmediateillness,ofcourse),andmakeadjustmentsaccordingtoyourdietaryneedsandreactions.Theoveralltake-homemessageisthatthisprocessisabout

keepingbalanceinyourbody—eatingwhatyourbodyneedsisthekeytolongevity!

FoodPreparationMethodstoSupportLongevityWhenmakingyourfoodforlongevity,notallpreparationmethodsareofequalbenefit!ManyofthefoodpreparationmethodsAmericansoftenusetoaddintenseflavor,suchfryingandgrilling,mayseemtastytoyourtongue,butaredefinitelynotbeneficialtoyourstomachoroverallhealth.Thelistthatfollowscoversmostfoodpreparationmethods,frombesttoworst.

• Steamingisthebestcookingmethodbecauseitpreservestheintegrityofthefood’snutrientsbetterthananyothermethod.Withlessheat,youwon’triskdenaturingtheproteinsorfatsinyourfood.• Stir-fryingorstewinginwateroverlowheatisanothercookingmethodthatlosesminimalamountsofnutritionalvalue.Forseveraldishesinthisbook,Irecommendputtingalittlewaterinyourcookingpan,heatingthepantoasizzle,thentossinginproducetosteam-cookvegetablesforafewminutes.Oncethevegetablesarecooked,youcanturnofftheheatandthenaddabitofoil.Thismethodpreservesthemostnutrientsinyourfoodandkeepstheoilinitshealthieststate.• Stir-fryingwithoilisacceptableaslongasyoustir-fryfoodquicklyandusetheoilswiththehighestsmokepoints,whichcanwithstandhighertemperaturesupto400°Fbeforebeingdestroyedandbecomingcarcinogenic.Grapeseed,ricebran,andavocadooilsaretheoilsthatIusemostoftenforstir-frying.• Bakingandroastingatlowtemperatureswillalsopreservenutrientstosomeextent.Bakingandroastingathighertemperaturesisfinefromasafetystandpointaslongasyoudon’tburnanyfoodandyouusehighsmokepointoils.Remember,anythingcookeduntilitisblackcanbecarcinogenic,sokeepacloseeyeonwhateveryouarecooking.Also,ingeneral,thehigherthecookingtemperature,themorenutrientsmaybedestroyedinthecookingprocess.•Grillingmaybeafunoutdooractivity,butitisnotthebestcookingmethod.Again,anytimefoodisblackenedorburnt,itcanbeverydifficultonyourdigestivesystemandevenpotentiallycarcinogenic.Eatinggrilledfoodonce

inawhileisnotharmfultoyourhealth,butyoushouldavoideatinganythingblackandburnt.•Deep-fryinginfatistheworstmethodforpreparingfood.Inadditiontoaddingveryhighlevelsoffattoyourfoodandthereforecancelingouthealthbenefits,mostindividualsdon’tusetheappropriateoilforfryingatsuchahightemperature,whichdenaturesthestructureoftheoil,whichcanpotentiallybecarcinogenic.Aspreviouslynoted,cookingwithhighheatdestroysthenutrientsinyourfood.Ifyoumustdeep-fryinfat,usethebestqualityoilwiththehighestheatingpoint.•Microwavingfoodisalsoapoorcookingmethodsinceitstripsnutrientsfromfood.Seeadditionaldetailsregardingmicrowavecookinghere.

Pre-cutandStoreProperlyIfstoredproperlyinanairtightglassTupperwareorCorningWarecontainer,freshpre-cutproducewillnotspoilandoxidizeveryquicklyandmostofthefood’snutrientsshouldalsobepreserved.Planningaheadcanactuallysaveagreatdealoftimelateron,perthisexample.Let’ssayyoucomehomelatefromworkandyouwanttoprepareaquickandeasymeal.Envisionthisscenario:youplannedaheadbycleaning,cutting,andbaggingsaladgreensafteryoucamehomefromthegrocerystoreearlierintheweek,youcookedenoughricefortheentireweek’sworthofrecipes,andyoumarinatedsomefishorpoultryintherefrigeratorbeforeyouleftforworkinthemorning.Followingthesimplerecipesinthisbook,it’sveryeasytoputtogetherpre-cut,pre-storedingredients—cookingtakesmuchlesstime,lessheat,andlesseffortonyourpart.Aquick,healthy,tastymealcanbereadyinjustminutes!

Simple,EasyWaystoPrepareFoodforLongevity

Carefulfoodpreparationisthekeytosuccessfullyeatingtothrive.Whenitcomestopreparinghealthymeals,Iliketokeeptheprocesssimpleandeasy,whichmeansplanningandpreparingaheadoftime.Beforemakingabigshoppingtrip,Ispendalittletimeplanningmenusfortheweekandcreatingadetailedlistofnecessaryitems.WhenIcomehomefromshopping,Icleanandpreparetheproducefortheentireweek.Followingtheweek’smenu,Idicefruitsand/orvegetablesandputtheminaglasscontainerwiththeotheringredientsrequiredforthesamemeal.Ialsomakesmall,easy-to-carrybunchesofproduceforsnacksandsmallermeals.Thesetime-savingstepsmakeiteasytosticktoyourmenuwhenyoucomehomelatefromwork,orwhenyou’rescanningtherefrigeratorforasnack.

Time-SavingPrepMethodsEveryonelikestosavevaluabletimeandenergy!Thesetrickscanhelpyousavealittletimeandalotofnutrientsinyourcookingtechniques.

• Reserveyourcookingwater.Ifyoucookkaleinwater,thesamecookingwatercanbeusedasvegetablebroththenexttimeyoumakerice,addingintenseflavorandvaluablenutrients.

• Makestocksandsaucesinbulkandfreezetheminice-cubetrays.Tossacouplecubesoffrozenstockorsauceinvariousrecipesforaddedflavorthenexttimeyouarecookingvegetables,grains,ormeat.

• Makelargebatchesofsoupsandsaucesandfreezetheminone-mealportionsforlateruse.Frozensoupsmakeexcellentlunchesandfrozensaucesarehelpfuladditionstoquickdinnerrecipes.

• Soakbeansovernight.Thispracticewillsaveyoualotoftimeoverthestoveandwillalsosaveyoufromthepotentialhazardsofcannedfood.

• Investinaslowcookerorcrockpot.Slowcookershelpyoueasilyplanaheadandmakelargeportionsofstews,beans,cereals,orgrainsfortheentireweekorforalargedinnerparty.

• Useyourrefrigeratorandfreezertoyouradvantage.Iusuallyprepareenoughcerealgrainsandbeansfortheweek,andthenimmediatelyputhalfofthepreparedfoodintherefrigeratorandtheotherhalfinthefreezer.Bymidweek,Ihaveeatentherefrigeratorportion,andthenImovethefreezerportiontotherefrigeratortofinishouttheweek.Usingtherefrigeratorandfreezereffectivelycangiveyourbulk-cookedmealsalongerlifespan.

SPICEFORLIFE

“Theartofhealingcomesfromnature,notfromthephysician.Thereforethephysicianmuststartfromnature,withanopenmind.”

—PARACELSUS

Dr.Mao’sLongevitySpiceBlends

Wouldn’titbegreatifyoucouldsimultaneouslyenrichtheflavorofadishwhilealsoimprovingitshealthbenefits?Herbsandspicesdojustthat!Myspiceblendswillhelpsupportyourhealthwhiletheymakeyourmealsdelicious!ThetenspicecombinationsthatappearbelowaremeanttohelpwiththetenconditionsImostcommonlyseeamongmypatientsattheTaoofWellness.

Youwillnoticethatthesetenspiceblendsshowupinvariousrecipesthatcomelaterinthisbook.Youarewelcometoadjustanduseotherspiceblends,accordingtoyourtastesandneeds.Infact,ifyouarelookingforawaytocutbackonsalt,youcanexperimentwithreplacingthesaltthatiscalledforinanygivenrecipewithoneofthesespiceblendsinstead.

HOWTOMAKEYOUROWNSPICEBLENDS

Youdon’tneedtomeasuretheseoutperfectly,buttrytouseequalamountsofeachspiceinitsdriedandgroundforms.Theconsistencyofthefinishedspiceblendshouldbeapowder.Anyairtightglassjarstoredinadark,coolplacewillprotectthevolatileoilsinthesespiceblendsforbetweensixmonthsandayear.

Thebesttimetoaddthesespicestoyourmealsisoneminutebeforetakingyourfoodofftheflame.Simplyputinateaspoonofthespiceblend,stir,turnofftheheat,andenjoy!Thesespiceblendsalsoworkwellformarinatingproteins.

Ifcollectingandgrindingallthesespicesyourselfisn’tpossible,youhavethepracticaloptionofpurchasingthesetenspiceblends,whichhavebeencarefullymixedattheTaoofWellness,andareavailableontheAskDr.Maowebsite.

Theherbblendsthatfollowaremeanttosupportyourhealth,butyoushouldnottreatthemasacure-allorareplacementformedication.Someherbal

supplementsmayinteractwithdrugmedications.Asyourhealthstrategieschangeandevolve,neverstoptakingprescriptionmedicationswithoutfirstspeakingtoyourphysician.

HEARTSPICEBLEND

Theherbsandspicesinthisspiceblendareanall-aroundheartsupport,helpfulforheartdisease,highcholesterol,highbloodpressure,pre-diabetesconditions,anddiabetes.

•groundcinnamon •groundstaranise •groundginger•fennelseed •groundwhitepepper •cayennepepper•groundcloves •driedparsley •turmeric

IMMUNITYSPICEBLEND

Thisblendwillboostthestrengthofyourimmunesystemandalsogiveyousomesupportforcancerprevention.

•driedoregano •onionpowder •driedbasil•driedcilantro •groundstaranise •driedthyme•garlicpowder

ANTI-INFLAMMATORYSPICEBLEND

Thisspiceblendhelpscombatinflammation,makingitveryhelpfulforarthritissupportandmusclepain.

•driedbasil •currypowder •driedrosemary•crackedblackpepper •fennelseed •driedsage•groundcinnamon •driedmarjoram •driedtarragon•chilipowder •groundnutmeg •driedthyme•groundcloves •driedoregano

METABOLISMSPICEBLEND

Theherbsandspicesinthisblendhelpincreaseyourenergylevelandboostthefunctionofyourmetabolism,makingitgoodforhealthyweightmanagement.Thisblendcanbehelpfulforinsulinresistanceandpre-diabetescare.

•redchilipepper •driedkelp •groundcinnamon•cayennepepper •groundcuminseed •garlicpowder•driedseaweed •groundmustardseed

CLEANSINGSPICEBLEND

Ifyouarelookingtodetoxifyandcleanseyourbody,thisspiceblendwillsupportyou!

•turmeric •driedrosemary •fenugreek•groundginger •cayennepepper •fennelseed•driedparsley

DIGESTIONSPICE/HERBBLEND

Withoutproperdigestion,yourbodyisn’tabletoabsorbthenutrientsfromthehealthyfoodyouareeating.Thisblendsupportshealthydigestion,helpingensureregularity,absorbnutrients,andrelieveheartburn,gas,andbloating.

•groundginger •groundstaranise •fennelseed•driedpeppermint •driedbasil •groundcoriander•turmeric •bayleaves •driedoregano•groundcardamom •drieddill •driedrosemary

BRAIN&VISION

Asimpleblend,thethreeherbsinthisspiceblendwillenhanceyourcognitivefunctionandeyesight.

•driedrosemary •turmeric •groundcloves•driedsage •groundcinnamon •garlicpowder•driedmint

SKINBEAUTYSPICE/HERBBLEND

FromtheancientempressesofChina,combinedwithWesternresearch,thisblendwillsupportayouthfulappearance,benefitingyourskin,nails,andhair.

•turmeric •driedandgroundneemleaves

•driedoregano

•driedrosemary •driedparsley •driedmint•driedsage •driedthyme •driedchives•driedbasil •groundcinnamon

GOODMOODSPICEBLEND

Thisblendhelpsrestoreyourhappinessandisalsohelpfulforalleviatingstress.

•lavender •chilipowder •groundcardamom•driedandcrushedrose •groundsaffron •driedrosemary•driedsage

SEXUALHEALTHSPICEBLEND

Hormonalandsexualsupportforbothwomenandmenissupportedbythisblend.

•groundcoriander •currypowder •garlicpowder•groundginger •chilipowder •groundcardamom•cayennepepper •fenugreek •groundnutmeg•groundcloves •fennelseed •driedbasil•turmeric

MENUSFORHEALING

“Thosewhotakemedicineandneglecttheirdietwastetheskillofthephysician.”—CHINESEPROVERB

IntraditionalChinesemedicine,doctorsfocusonsupportingthebodysothatitisstrongenoughtowardoffandkillpathogens.Thebodycanhealitselfifgiventheproperchance,butsometimesweneedtogivethebodyalittlehelpthroughnutritionalmeasuresorhealingherbs.

Thespiceblendsyoujustlearnedaboutareonewaytosupportyourhealth.Themenusinthissectionbuildonthatideaandtakeittothenextlevel.Iselectedthesefourmenusinparticular,becauseIbelievetheyaddressthebiggestthreatstoyourlongevityandqualityoflife:cardiovasculardisease,stroke,cancer,diabetes,andinflammatorydisorders.Thatsaid,youcaneasilycreateyourownmenusfortheotherconditioncategories,suchasBrain&VisionorCleansing.Thissectionwillgiveyouagoodideaofhowtotailoramenutosuityourpersonalneeds.

Youwillnoticethatthemenusfollowtheconceptoffivemealsaday.Yourbodyfunctionsbestwhenfedatregularintervals,sotrytoeatyourmealsatthesetimes:• Breakfastshouldbeeatenbetween6:00and9:00a.m.• Amid-morningsnackcancomebetween10:30and11:00a.m.• Lunchshouldbebetween12:00and1:30p.m.• Amid-afternoonsnackcancomebetween3:00and4:00p.m.• Dinnershouldcomebetween6:00and7:30p.m.

HeartMenu

Thismenuisanall-aroundcardiovascularsupport,helpfulforheartdisease,highcholesterol,highbloodpressure,pre-diabetesconditions,anddiabetes.Ifyouareathighriskforheartdiseaseoritrunsinyourfamily,consideradoptingthisweeklymenufortheultimatehealthyheart.Ifyouarevegetarian,swapoutthefishrecipeswithavegetarianhearthealthoptionofyourchoice,andmakesureyouaregettingenoughomega-3sthroughhighqualityflaxseedoiloran

omega-3supplement.Ifyoufindyourselfunpreparedforamealout,pickuptheheart-supportiveMiddleEasterndishtabouleh,whichishighinfiberandvegetables.

DAY1

Breakfast:Dr.Mao’sHotHerbalCereal;makefullrecipe,enoughfor4daysMidmorning:1applewith1tablespoonofnutbutterLunch:SalmonLeekSaladwithGinger-MisoDressingAfternoon:SoyYogurtDipwithCarrots,Jicama,andCucumberSticksDinner:VegetarianHotandSourSoup,withcookedbrownrice;makefullrecipe,enoughfornext-daylunch

DAY2

Breakfast:Dr.Mao’sHotHerbalCerealMidmorning:Anti-AgingBrainMixLunch:VegetarianHotandSourSoupAfternoon:SoyYogurtDipwithCarrots,Jicama,andCucumberSticksDinner:StuffedSardineswithPesto,(orCurryVegetableswithBrownRice)

DAY3

Breakfast:Dr.Mao’sHotHerbalCereal,blendedwithVeganMilk,with¼cupberriesMidmorning:¼cupmixednutsandseedsLunch:Edamame,SeaweedandTofuSaladAfternoon:1applewith1tablespoonofnutbutterDinner:MilletPilaf;makefullrecipe,saveenoughfornext-daylunch

DAY4

Breakfast:Dr.Mao’sHotHerbalCerealMidmorning:½cupedamameLunch:MilletPilafAfternoon:BlackBeanHummus,withcucumbersandcarrotsDinner:CreamySweetPotatoSoup;makefullrecipe,enoughfornext-daylunch

DAY5

Breakfast:Avocado,Flax,andCoconutSmoothie

Midmorning:BerryliciousandDelicious!Lunch:CreamySweetPotatoSoupAfternoon:BlackBeanHummus,withcelerysticksDinner:SalmonLeekSaladwithGinger-MisoDressing,withsideofBrownRicewithPineNuts

DAY6

Breakfast:MuesliParfaitMidmorning:1applewith1tablespoonofnutbutterLunch:BrownRicewithPineNutsAfternoon:EdamameHummus,withseaweedchipsDinner:AlmondandVeggieStir-Fry;makefullrecipe,enoughfornext-daylunch

DAY7

Breakfast:EgglessTofuScrambleMidmorning:EdamameHummus,withcelerysticksLunch:AlmondandVeggieStir-FryAfternoon:Avocado,Flax,andCoconutSmoothieDinner:BakedSalmonwithLemonandMangoSalsa

ImmunityMenuThismenubooststhestrengthofyourimmunesystem,whichisveryhelpfulduringcoldandfluseason,anditalsogivesyousomesupportforcancerprevention.Ifyou’reoneofthosepeoplewhohasacoldeveryfewweeks,youmaywanttoconsideradoptingthisweeklymenu.Ifyourscheduledoesn’tallowalotoftimeforfoodpreparation,takeadayofftopreparesoupsaheadoftimeandfreezeinsingle-sizedportions.Agreatimmunity-boostingsnackismake-your-ownpickles.Simplycutupcruciferousvegatables(broccoli,cauliflower,Brusselssprouts,etc.)andgarlic,putinajarfilled½inchfromthetopwithricevinegar,andletthispickleinyourrefrigeratorforaboutaweek.Instantsnack!

DAY1

Breakfast:Dr.Mao’sHotHerbalCereal;makefullrecipe,enoughfor4daysMidmorning:Roastcauliflower,broccoli,andBrusselssprouts,followingBraisedChicorywithRedWineVinegarrecipe,makeenoughfor4snack

servingsLunch:BrownRicewithPineNuts,withroastedcauliflower,broccoli,andBrusselssproutsAfternoon:GuacamolewithKaleChipsDinner:Immunity-BoostingBorschtwithPorciniMushrooms;makefullrecipe,saveenoughfornext-daylunch

DAY2

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupberriesMidmorning:GuacamolewithKaleChipsLunch:Immunity-BoostingBorschtwithPorciniMushroomsAfternoon:EnergySmoothieDinner:BroccoliStir-FrywithYamNoodles

DAY3

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupberriesMidmorning:Roastedcauliflower,broccoli,andBrusselssproutsLunch:OrangeFruitSaladwithMaple-GlazedGingerPecansAfternoon:Driedmushroomsnacks,foundinlocalhealthfoodstoresDinner:Miso-GlazedSolewithSwissChard,(orRoastedChestnutsandWoodEarMushroomswithBrownRice,ifvegetarian)

DAY4

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupberriesMidmorning:EnergySmoothieLunch:BrownRicewithPineNuts,withsautéedmushroomsAfternoon:Pickledvegetables(seedirectionsinImmunityMenuintroduction)Dinner:Immunity-BoostingCreamofMushroomandCauliflowerSoup,makefullrecipe,saveenoughfornext-daylunch

DAY5

Breakfast:EggWhiteScramblewithChardandPorciniMushroomsMidmorning:Anti-AgingBrainMixLunch:Immunity-BoostingCreamofMushroomandCauliflowerSoupAfternoon:Pickledvegetables(seedirectionsinImmunityMenuintroduction)Dinner:ZestyHalibutinSoy-GingerDressing,(orStuffedPumpkin,ifvegetarian)

DAY6

Breakfast:EnergySmoothieMidmorning:Anti-AgingBrainMixLunch:OrangeFruitSaladwithMaple-GlazedGingerPecansAfternoon:GuacamolewithKaleChipsDinner:ImmunitySoup,makefullrecipe,saveenoughfornext-daylunch

DAY7

Breakfast:EggWhiteScramblewithChardandPorciniMushroomsMidmorning:Driedmushroomsnacks,foundinlocalhealth-foodstoresLunch:ImmunitySoup,withmilletAfternoon:Pickledvegetables(seedirectionsinImmunityMenuintroduction)Dinner:BroccoliStir-FrywithYamNoodles

Anti-InflammationMenuThismenuhelpscombatinflammation,whichisveryhelpfulforarthritissupport,musclepain,andotherinflammatoryconditions.Considertryingthisweeklymenuifyouhaveapulledmuscle,experiencearthritispain,orhaveaconditionliketenniselboworcarpaltunnelsyndrome.Leaveanynightshadevegetablesoutoftheserecipes,includingtomatoes,eggplant,andbellpeppers,asthesecanmakeinflammatorypainworse.Also,makesureyouaretakingadailydoseoffishoilorflaxseedoiltohelpreduceinflammation.

DAY1

Breakfast:CooltheFireTropicalSmoothieMidmorning:BakedSweetPotatoChipswithPumpkinSeedsLunch:Mango-AvocadoSaladAfternoon:WhiteGrapeLemonadeDinner:CurryVegetablewithBrownRice;makefullrecipe,saveenoughfornext-daylunch

DAY2

Breakfast:MuesliParfaitMidmorning:Cupofgreentea,with½cupofredgrapes

Lunch:CurryVegetablewithBrownRiceAfternoon:BakedSweetPotatoChipswithPumpkinSeedsDinner:MintPeaFalafel,(leaveouteggsifvegan)

DAY3

Breakfast:Dr.Mao’sHotHerbalCereal;makefullrecipe,enoughfor4daysMidmorning:Anti-AgingBrainMixLunch:CoolandCrunchySaladAfternoon:WhiteGrapeLemonade,and¼cupslicedpineappleDinner:SpringSoup;makefullrecipe,saveenoughfornext-daylunch

DAY4

Breakfast:Dr.Mao’sHotHerbalCerealMidmorning:¼cupslicedpineappleLunch:SpringSoupAfternoon:Cupofgreentea,with¼cupberriesDinner:½recipeofCoolandCrunchySalad,withSaffronGingerFishSoup,(orImmunitySoup,ifvegetarian);makefullrecipe,saveenoughfornext-daylunch

DAY5

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupberriesMidmorning:Anti-AgingBrainMixLunch:SaffronGingerFishSoup,(orImmunitySoup,ifvegetarian)Afternoon:CooltheFireTropicalSmoothieDinner:BlackBasswithCoriander,(orVegetableAlmondPie,ifvegetarian)

DAY6

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupVeganMilkMidmorning:CooltheFireTropicalSmoothie,Lunch:Mango-AvocadoSalad,Afternoon:Cupofgreenteaand1slicedkiwiDinner:MintPeaFalafel,(leaveouteggsifvegan);makefullrecipe,saveenoughfornext-daylunch

DAY7

Breakfast:EgglessTofuScramble

Midmorning:CupofVeganMilk,with¼cupberriesLunch:MintPeaFalafel,(leaveouteggsifvegan)Afternoon:BakedSweetPotatoChipswithPumpkinSeedsDinner:CurryVegetablewithBrownRice

MetabolismMenuThismenuhelpsincreaseyourenergylevelandbooststhefunctionofyourmetabolism,whichisbeneficialforhealthyweightmanagement.Implementingthisweeklymenuwillhelpyouloseweightinahealthyway—you’llfeelgreat!Thismenualsoofferssupportforinsulinresistanceandpre-diabetescare.Youwillnoticethatoneofthemainingredientsonthismenuisseaweed—fromthesnackingnoriseaweedstripsyoucanpickupinhealthfoodstorestosoakedwakameandcut-upkombu,thereareplentyofwaystouseseaweedinyourcooking.Feelfreetoaddmoretothemealsinthissection.

DAY1

Breakfast:EnergySmoothieMidmorning:AvocadoHummus,withseaweedcrackersLunch:Edamame,SeaweedandTofuSaladAfternoon:Anti-AgingBrainMixDinner:ChickenLeekSoupwithDriedPlumsandQuinoa,(orImmunitySoup,ifvegetarian);makefullrecipe,saveenoughfornext-daylunch

DAY2

Breakfast:Dr.Mao’sHotHerbalCereal;makefullrecipe,enoughfor4daysMidmorning:seaweedstripsLunch:ChickenLeekSoupwithDriedPlumsandQuinoa,(orImmunitySoup,ifvegetarian)Afternoon:AvocadoHummus,withseaweedcrackersDinner:MilletPilaf

DAY3

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupberriesMidmorning:EnergySmoothieLunch:Edamame,SeaweedandTofuSaladAfternoon:Anti-AgingBrainMix

Dinner:SeaweedandVegetableMedley;makefullrecipe,saveenoughfornext-daylunch

DAY4

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupberriesMidmorning:Anti-AgingBrainMixLunch:SeaweedandVegetableMedleyAfternoon:½cupedamameDinner:CreamySweetPotatoSoup,withsideofmillet;makefullrecipe,saveenoughfornext-daylunch

DAY5

Breakfast:Dr.Mao’sHotHerbalCereal,with¼cupberriesMidmorning:SeaweedstripsLunch:CreamySweetPotatoSoupAfternoon:EnergySmoothieDinner:ChickenLeekSoupwithDriedPlumsandQuinoa,(orSpringSoup,ifvegetarian);makefullrecipe,saveenoughfornext-daylunch

DAY6

Breakfast:SavoryOatmealwithPineNuts,Avocado,andEgg,(orEgglessTofuScramble,ifvegetarian)Midmorning:Anti-AgingBrainMixLunch:ChickenLeekSoupwithDriedPlumsandQuinoa,(orSpringSoup,ifvegetarian)Afternoon:BlackBeanHummus,withseaweedstripsDinner:SautéedKingPrawnswithChestnutandFigs,(orSeaweedandVegetableMedley,ifvegetarian)

DAY7

Breakfast:EnergySmoothieMidmorning:BlackBeanHummus,withcarrotandcucumbersticksLunch:Edamame,SeaweedandTofuSaladAfternoon:Anti-AgingBrainMixDinner:SeaweedandVegetableMedley

BEVERAGES

Thebeveragesinthissectioncomefromallovertheworld,includinglongevityhotspotsliketheHunzaValleyandVilcabamba,Ecuador.Besuretomakejuiceandsmoothiesfreshbeforedrinking,asnutrientsarelostthelongerthejuicesitsout.Whetheryoudrinkoneofthelemonadestocooldownonasummerdayorchooseasmoothieforbreakfast,youwillreaptherewardsofthesenutritiousdrinksforyearstocome.

DR.MAO’SHONEYLEMONADE

BENEFITS:IMMUNITY+CLEANSING+DIGESTION+ANTI-AGINGBEAUTY

Mygrandmotherusedtomakethishoneylemonadetocureeverything,fromstomachachestoheatexhaustion.Thisnaturallysweetbeverageisrefreshingduringthehotdaysofsummerandhelpsprotectyoufrominfectionsinyourgut,aneventmostcommoninveryhotweatherwhenyourfoodissittingoutgatheringbacteria.Honeyisanaturalantibacterialandthelemon’sacidityhelpsinhibitbacteria,allgoodactionstohaveworkingforyourdigestivetract.Also,lemonisanalkalizer,whichwillfurtherhelpsteadythestomach.

SERVES6TO8

1 cupfreshlysqueezedlemonjuice(fromabout8largelemons)

½ to¾cuphoney,totaste

8 to9cupswater

1 lemon,thinlysliced,forserving Inalargepitcher,stirthelemonjuice,½cuphoney,and8cupsofwatertogetheruntilthehoneyis

completelydissolved.Tasteandadjustthestrengthandsweetnesswithmorehoneyandwater,ifneeded.Stirinthelemonslicesandrefrigerateuntilverycold.Servepouredoverice.

Honeyhaslongbeenknownforitsantibioticpropertiesandismuchmorenutritiousthanrefinedtablesugar.Asafolkremedy,honeyhasbeentakenforstomachulcersandheartburn,andWesternresearchindicatesthatitmaystopthegrowthofH.pylori,thebacteriaresponsibleformostgastriculcers.Thecaffeicacidinhoneymayalsopreventcoloncancer.Nevergivehoneytoachildunderoneyearofage.

WHITEGRAPELEMONADE

BENEFITS:IMMUNITY+ANTI-INFLAMMATION+CLEANSING+DIGESTION

Hereisanothersweettreatforahotday!Inadditiontothecoolingandstomachsoothingactionsoflemonjuice,whitegrapesofferamildanti-inflammatoryaction,helpfulforrelievinginflammationwithinthebodythatovertime,couldtriggerchronicillness,suchasheartdisease,stroke,cancer,diabetes,sleepdisorders,Alzheimer’s,andarthritis.Whilethebenefitsareparticularlyhelpfulinthesummer,thislemonadeisapleasuretosipyear-round.

SERVES6TO8

1 cupfreshlysqueezedlemonjuice(fromabout8largelemons)

½ to¾cupwhitegrapejuiceconcentrate,totaste

8 to9cupswater

1 lemon,thinlysliced,forserving Inalargepitcher,stirthelemonjuice,½cupgrapejuiceconcentrate,and8cupsofwatertogether

untiltheconcentrateiscompletelydissolved.Tasteandadjustthestrengthandsweetnesswithmoregrapejuiceconcentrateandwater,ifneeded.Stirinthelemonslicesandrefrigerateuntilverycold.Servepouredoverice.

ThehighvitaminCcontentinlemonshasbeenfamoussinceNewWorldexplorationforitsuseinpreventingscurvy.VitaminCisoneofthemostpowerfulantioxidants,effectiveatcontrollinginflammatoryconditionslikearthritis,stavingoffcholesterolbuild-up,andsupportingahealthyimmunesystem.Lemonsalsocontainlimonoid,aphytonutrientthatisthoughttocombatmanytypesofcancerandpossiblyprotectagainstcardiovasculardisease.

ENERGYSMOOTHIE

BENEFITS:IMMUNITY+METABOLISM+BRAIN&VISION+SEXUALHEALTH

Thissmoothieisfantasticforpromotingenergyandispackedwithnutrition.Thebaseforthishigh-protein,low-caloriebeverageisantioxidant-richblueberriesandpotassium-richbananasmixedwithalmondmilk,whichnotonlyaddsflavor,butalsoessentialfattyacidsandcalcium.IfyouopttousetheHighPerformancePowderandFiveElementsPowder—whichincludes44potentChineseherbs,chlorophyll,andfiber—youwillbebenefitingfromover50Chineseherbsintherethatarespecificallymeanttoincreasevitalenergyandlongevity.WhileyoucouldtechnicallymixtheherbstogethertomakethesetwotraditionalChineseherbalblends,itwouldbemorepracticaltopurchasethemalreadyblendedbyexperttraditionalChinesemedicinedoctors.Thesearebothavailableatwww.AskDrMao.com.

SERVES2

1½ cupsalmondmilk

1 banana

½ cupfreshorfrozenblueberries

½ cupplaincoconutyogurt

2 tablespoonswildflowerhoney

2 tablespoonsHighPerformancePowder

2 tablespoonsFiveElementsPowder Putalloftheingredientsintoablenderandblenduntilsmooth.Dividebetweentwoglassesand

serveimmediately.

Ofallfruits,blueberrieshaveoneofthehighestlevelsofantioxidantactivity,helpingtoreducetheriskofcertaincancersandbringinganti-agingbenefits.Blueberrieshaveneuroprotectivepropertiesthatcandelaytheonsetofage-relatedmemorylossbyshieldingbraincellsfromdamagebychemicals,plaque,ortrauma.Theyhavealsobeenshowntolowerbloodcholesterolandlipidlevels.TheyarehighinmanganeseandvitaminK,andhaveaverylowglycemicload,makingthemanidealfruitfordiabetics.Allthis,anddelicious,too!

VEGANMILK

BENEFITSOFHEMPMILK:HEART+DIGESTION+BRAIN&VISION+ANTI-AGINGBEAUTYBENEFITSOFALMONDMILK:HEART+ANTI-INFLAMMATION+BRAIN&VISION+ANTI-AGINGBEAUTY

Iamnotpersonallyafanofdairyfoods.Luckily,thisrecipegivesyousomanydelicious,nutritiousvariationsonveganmilkthatyouwillnotevenmisscow’smilk!Almondmilkisoneofmyfavorites,asithasthebestnutritionalprofileversusanimalmilk.Anotherhighlynutritiousoptionishempmilk,afoodrecipefromcentenariansinBama,China,whocredittheirhempfoodproductsfortheirhealthandlongevity.Don’tworry,thereareabsolutelynopsychedelicqualitiesinhempseeds!Onthecontrary,theseseedsarefullofperfectlybalancedfattyacids,helpfulforreducinginflammationandatthesametimeincreasingcirculation.Sogoaheadandmakeyourownprotein-rich,nutritiousversion.

SERVES4

1 cupnutsorseeds,orbeansorlegumesofyourchoice

6 cupswater

½ teaspoonvanillaoralmondextract

2 tablespoonssweetener(honey,maplesyrup,steviapowder,grounddates,orraisinpuree) Pinchofgroundcinnamonorgroundcardamom

TOMAKEMILKFROMNUTSORSEEDS:1.Soaktherawnutsorseedsforatleast4hoursinfresh,coldwater.Drainthenutsorseedsandtransferthemtoablender.Pourin2cupsoffreshwaterandblendonhighspeeduntilsmooth.Pourthemixturethroughafinemeshstrainersetoverapitcher,pressingonthesolids.Putthesolidsbackintotheblenderjar,addanother2cupsoffreshwater,andblendagainonhighuntilsmooth.Strainthemixtureagain,addingtotheliquidinthepitcher.Repeattheprocessonemoretime.

2.Combiningallofthestrained“milk,”thereshouldbeatotalof6cups.Rinseouttheblenderandputabout1cupoftheliquidbackintheblenderwiththevanilla,sweetenerofyourchoice,andcinnamonorcardamom.Blenduntilwellcombinedandstirintotheunseasonedmilk.Storeintherefrigeratorandusewithinafewdays.

Ihavemadeplantmilkfromjustabouteverything:garbanzobeans,blackbeans,sesameseeds,peanuts,cashews—younameit.Ifyouarewillingtoexperiment,itisworththeeffort,butyouhavetobeopentoadifferentlookandtaste.Peanutsmakeadeliciouspeanut-butter-flavored

milkthatisrichinprotein,withgoodportionsoffattyacidsandcalcium.Blackbeanmilk,alsoverynutritious,looksalittleintimidatingwithitsgrayish-beigehue.Experiment,andhavefun!

TOMAKEMILKFROMBEANSORLEGUMES:1.Soakthebeansorlegumesovernightinfresh,coldwaterfor8hours.

2.Lineafinemeshstrainerwithcheeseclothanddrainthebeansorlegumes,discardingtheliquid,andrinsethemwellundercoldrunningwater.Transferthebeansandanyfiberresidueinthecheeseclothtoablenderandadd2cupsoffreshwater.Blendonhighspeeduntilsmooth.Pourthemixturethroughafinemeshstrainersetoverapitcher,pressingonthesolids.Putthesolidsbackintotheblender,addanother2cupsoffreshwater,andblendagainonhighuntilsmooth.Strainthemixtureagain,addingtotheliquidinthepitcher.Repeattheprocessonemoretime.

3.Pourthestrainedliquidintoasaucepanovermediumheatandbringtoaboil.Reducetheheattolowandsimmertheliquidfor30minutes;letstanduntilcool.

4.Rinseouttheblenderandputabout1cupoftheliquidbackintheblenderwiththevanilla,sweetenerofyourchoice,andcinnamonorcardamom.Blenduntilwellcombinedandstirintotheunseasonedmilk.Storeintherefrigeratorandusewithinafewdays.

Hempseedsarefullofperfectlybalancedfattyacids,helpfulforreducinginflammationandatthesametimeincreasingcirculation.Hempseedsarealsorichinnutrients,includingvitaminEandotherimmune-boostingcompounds.Hempmilkcontainstenessentialaminoacidsandforsomeiseasiertodigestthancow’smilk.

HUNZABRAINTONIC

BENEFITS:BRAIN&VISION+GOODMOOD

ThisblendeddrinkisbasedonarecipebyacentenarianImetfromtheHunzaValley,anareainmodern-dayPakistanthatisfamedforitslong-livingcitizens.Manyapricottreesgrowinthisregion,whichexplainsapricot’sprominenceinthisrecipe.Apricotsarerichinantioxidantcarotenoids,whichimpartthefruitwithitsorangeycolorandhelpprotectagainstheartdiseaseandcancer.Theeggyolkhaslecithin,whichhasbeenfoundtohelpbrainfunctionandprotectagainstsomecancers.Kelppowdercanbefoundinmosthealth-foodstoresorspecialtyherbandsupplementstores.

SERVES1

½ cupchoppedfreshapricots,orchoppeddriedapricotssoakedinhotwateranddrained

1 teaspoonfreshlemonjuice

½ teaspoonkelppowder

1 largeorganiceggyolk

1 cupcoldsoyorgoatmilk Puttheapricots,lemonjuice,kelppowder,eggyolk,andmilkintoablenderandpureeuntilsmooth.

Transfertoaglassanddrinkimmediately.

RichinvitaminA,C,anddietaryfiber,apricotsareoneofthestaplefoodsofthefamouslylong-livedcentenariansintheHunzaValley.Apricotsarealsoincrediblyhighincarotenoids,antioxidantsthatgivethemtheircharacteristicorangey-yellowcoloringandhelppreventheartdisease,reduce“badcholesterol”levels,andprotectagainstcancer.Meanwhile,vitaminApromotesgoodvision,andduetotheirhighfiber-to-volumeratio,driedapricotsaresometimesusedtorelieveconstipation.

AVOCADO-GOJIBERRYSMOOTHIE

BENEFITS:ANTI-INFLAMMATION+BRAIN&VISION+ANTI-AGINGBEAUTY

AvocadosmoothiesarepopularinSouthAmericaandAsia.ThisadaptationisbasedonarecipefromtheVilcabambaValleyinthesouthernregionofEcuador,afamouslongevityspot.Theydon’thavegojiberriesinthisregion,butIaddedthemheresothatyoucouldbenefitfromtheiramazingantioxidantactions.Gojiberrieshaveamongthehighestlevelsofcarotenoidantioxidantsknown.Avocados,meanwhile,haveoneofthehighestinstancesofglutathione,whichisoneofthemostpotentantioxidantsinnature.Together,theyformadeliciousanti-agingelixir.

SERVES2

1 avocado,peeledandpitted

¾ cuphempmilk

¾ cupcranberryjuice

¼ cupdriedgojiberries,soakedfor1hourinwateranddrained Putalloftheingredientsintoablenderandblenduntilsmooth.Dividebetweentwoglassesand

serveimmediately.

Avocadoscomeupfrequentlyintheserecipes,andthatisbecausetheyareincrediblyhealthy.Richinheart-healthymonounsaturatedfat,avocadosarepackedwiththepowerfulantioxidantglutathione.Thisnaturallyoccurringcompoundregulatesimmunecells,protectsagainstcancer,andassistsindetoxification.Adeficiencyinglutathionecanplayapartindiabetes,liverdisease,heartdisease,lowspermcount,andprematureaging.AvocadosarealsoasourceofL-cysteine,whichmayboostimmunity,protectyoufromheartdisease,buildmuscle,andencouragehealthyhairandnailgrowth.

AVOCADO,FLAX,ANDCOCONUTSMOOTHIE

BENEFITS:HEART+ANTI-INFLAMMATION+DIGESTION+BRAIN&VISION+ANTI-AGINGBEAUTY

HailingfromSouthAmerica,thisrecipefeaturesatrioofessentialfattyacidpowerhouses:avocados,flax,andcoconutmilk.Theseingredientshaveanti-inflammatorypropertiesandareimportantforbrainhealthandhormonalhealth.

SERVES2

2 cupslooselypackedspinach

1½ cupscoconutmilk

1 avocado,peeledandpitted

½ cucumber,coarselychopped

1 lemon,peeledandseedsremoved

1 tablespoongroundflaxseeds

1 tablespoonsesametahini

1 teaspoonmaplesyrup Putalloftheingredientsintoablenderandblenduntilsmooth.Dividebetweentwoglassesand

serveimmediately.

Flaxseedshavegainedfameinthenutritionspotlightfortheirrichcontentofalphalinolenicacid(ALA),aplant-basedomega-3fattyacid.Flaxseedsareanexcellentvegetariansourceofheart-healthyomegasthatcontainanti-inflammatoryproperties.Theyalsocontainlignans,hormone-likecompoundsthatmayprotectwomenagainstbreastcancerandreducetheincidenceofhotflashesthatcomewithmenopause.Makesuretoalwaysgrindtheseedsbeforeeatingsothatitiseasierforyourbodytoassimilatethenutrients.

COOLTHEFIRETROPICALSMOOTHIE

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+METABOLISM+DIGESTION

ThisrecipecamefromaregioninSouthernChinacalledHainanIsland,aresortislandthatisalsofamousforitspopulationofcentenarians.TheHainanpeopledrinkthisyear-roundtohelpwithdigestion.Tropicalfruitsarefilledwithenzymes:thepineappleisrichinbromelainandthepapayacontainspapain,bothnaturalanti-inflammatorysubstances,goodforarthritisrelief,diabetesprevention,andheartdiseaseprotection.

SERVES4

½ freshpineapple,peeled,cored,andcoarselychopped

2 kiwi,peeledandcoarselychopped

1 smallpapaya,peeled,seeded,andcoarselychopped

1 cupseedlessgrapes

1 cupunsweetenedcherryjuice

2 heapingtablespoonshemppowder

1 tablespoonflaxseedoil

2 cupsalmondmilk,chilled Putalloftheingredientsintoablenderandblenduntilsmooth.Divideamongfourglassesand

serveimmediately.

Papayasareprobablymostfamousfortheirprotein-digestingenzymes,likechymopapainandpapain.Theseenzymescalminflammatoryconditions,suchasarthritisandasthma,promotestrongdigestion,andkeeptheintestinesclean.Papaya’srichcontentofvitaminsA,C,andEhelpsprotectvision,bolstertheimmunesystem,andpreventcholesterolfromoxidizingandcloggingarteries,ariskfactorforstrokeandheartattack.

Pineapplescontainbromelain,amixtureofprotein-digestingenzymes,whichcontainactivesubstancesthathelpreduceinflammationandaidindigestion.Bromelainislinkedwithanti-inflammatory,anti-coagulant,andanti-cancerproperties.Likepapayas,pineapplesboasthighlevelsofvitaminsA,C,andE.

INTERNALCLEANSETEA

BENEFITS:CLEANSING

Thiscaffeine-freeherbalteablend,basedonaclassicliver-nourishingformulabytheancientTaoistmastersofChina,helpsridthebodyofharmfulchemicalsandtoxinsthatweencounterineverydaylife.Someoftheseingredientswilltakealittleresearchtofind,butyoushouldhavesuccessatspecialtyherbshops,someAsianmarkets,somehealth-foodstores,andonline.YoucanalsopurchasethisteaonlineontheAskDr.Maosite.

SERVES8

1 tablespoonwhitemulberryleaves

1 tablespoondriedmint

1 tablespoonsweetleafleaves

1 tablespoonchrysanthemumflowers

1 tablespoonhawthornfruit

1 tablespooncassiatoraseeds

1 tablespoonlicoriceroot

1 tablespooncockleburfruit Grindandmixtheherbstogetherandstoreinaglassjarwithalid.Steep1tablespoonoftheherbal

teablendfor5minutesinboiledwater.Drink3timesadayforextracleansingresults.

Chrysanthemumfloweristraditionallyusedtocleansetheliver,neutralizetoxins,brightenvision,andcoolonedownintheheatofsummer.Ithasbeenfoundthatchrysanthemumlowersbloodpressureandcholesterolandbalancesbloodsugar.

EMOTIONALTRANQUILITYTEA

BENEFITS:GOODMOOD+SLEEP

Anothercaffeine-freeherbalblend,thisteaisbasedonatraditionalChinesemedicalformulaforsettlingthemindandsoothingtheemotions—withoutcausingdrowsiness.Thisblendisespeciallyhelpfulforrelievingstressandinsomnia.Lookfortheseherbsatspecialtyherbshops,Asianmarkets,health-foodstores,andonline.YoucanalsopurchasethisteaontheAskDr.Maosite.

SERVES12

1 tablespoonchamomileflower

1 tablespoonlicoriceroot

1 tablespoonlilybulb

1 tablespoonChinesesenegaroot

1 tablespoonbambooshavings

1 tablespoonlightwheatgrain

1 tablespoonzizyphusseed

1 tablespoonChinaroot

1 tablespooncurcumaroot

1 tablespoontientsinmillet

1 tablespoonmimosatreebark

1 tablespoonanise1 tablespoonsweetleafleaves Grindandmixtheherbstogetherandstoreinaglassjarwithalid.Steep1tablespoonoftheherbal

teablendfor5minutesinboiledwater.Drink3timesadaytopromoterestfulsleepandallayanxiety.

NativetoEasternEurope,butnowfoundalmostallovertheworld,chamomileflowerisaverywellknownherbforremedyingsleepissues.Itispartofthesunflowerfamily,butthisdaisy-likeflowerismuchsmallerthanitsfamiliarcousin.Chamomileisalsoanexcellentherbforsettlingthestomach.Italsosoothesthenervoussystemandrelaxesthemuscles,makingitaperfectchoicefortheevening,anhourbeforebed.

BREAKFASTS

Startthedayrightwithabreakfastthatgivesyoutheenergyyouneedtofunctionstrongalldaylong!Asitturnsout,breakfastmayreallybethemostimportantmealofthedayowingtothefactthatyourbodyprocessesfoodsdifferentlyatdifferenttimesofday.Studieshaveshownthatwhenyoueatyourdailyproteinandfatatbreakfast,youtendtohavemoreenergyandbelesspronetoweightgain.Theserecipesofferjustthat,withtheirbalancedcontributionsofproteinandhealthyfatsineachmeal.

Eventhoughthisisthedesignatedbreakfastsectionofthebook,itdoesn’tmeanyoucan’tstartyourdaywithasmoothiefromthebeveragesectionorabowlofbrownricefromthesmalldishessection!Infact,Ihadaveryhealthypatientinhereightieswhousedtobeginherdaywithabowlofseaweedmisosoup,acommonbreakfastinJapan.Sochoosewhatismostappealingtoyou—justmakesureyoueatyourbreakfastbefore9:00a.m.totakeadvantageofyourbody’snaturaltiming.

MUESLIPARFAIT

BENEFITS:HEART+ANTI-INFLAMMATION+CLEANSING+DIGESTION

ApatientfromSwitzerlandsharedthisrecipethatherwholefamilyhasbeeneatingforseveralgenerations.Thegrandparentsandgreat-grandparentsalllivedtobeintheirnineties,andherparents,intheireighties,stillhikeintheAlps!Itiseasytoseethelongevity-promotingcharacteristicsofthisrecipe:hearty,complexwholegrainsarecombinedwiththeproteinofnutsandseedsandtheprobioticsofculturedyogurt.Ichangedheroriginalrecipealittlebyreplacingthewhole-milkyogurtwithnon-dairyyogurt,totakeintoaccountthatdairyproductsinAmericaarenowherenearasnutritiousasthoseofEurope.Ihavealottosayonthesubjectofdairy,whichyoucanreadhere.

SERVES4

2 cupsgluten-freerolledoats

½ cupblanched,slicedalmonds

½ cuppecanhalves

½ cupwalnuthalves

¼ cupsunflowerseeds

1 cupfreshblueberries

½ cupchoppedfreshfigs(about4whole)

½ cupchoppedfreshapricots(about4whole)

½ cupchoppedfreshstrawberries(about8largewhole)

2 cupsplain,live-culturesoyorcoconutyogurt

1.Inamediumbowl,stirtheoats,almonds,pecans,walnuts,andsunflowerseedstogetheruntilcombined.Addtheblueberries,figs,apricots,andstrawberriesandgentlymixuntilcombined.

2.Fill4parfaitglassesone-thirdfullwiththenut/fruitmixture.Dividetheyogurtamongtheglassesandspoontheremainingmueslievenlyoverthetopoftheyogurtineachglass.Serveimmediately.

Adailyservingofyogurtisrichinprobiotics,whichincreasesyourbody’sabilitytoprotectyoufrominfection.Theseliveactivecultureshelpstimulatecellularimmunity,yourimmunesystem’sfirstlineofdefense,whichprotectsyoufromviruses,yeasts,parasites,andalsohelpspreventthedevelopmentofcancer,soyoucanlivealongandhealthylife.Irecommendsoyor

coconutyogurt,whichismucheasiertodigestthancow’smilkyogurt.Ifyouinsistonanimalmilk,Isuggestgoat’smilkyogurt.

SAVORYOATMEALWITHPINENUTS,AVOCADO,ANDEGG

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+METABOLISM+DIGESTION

Ahealthyinterpretationofthetypicalmodernbreakfast,thisrecipereallypacksanutritionalpunch.Insteadoftherichandheavyusualbreakfastsuspects,likesausage,bacon,orfriedeggs,thisrecipefeatureslighter,healthierfoodsthatachieveabalancebetweenprotein,carbohydrates,andgoodfats.Yougetfiberfromtheoatmeal,proteinfromtheeggs,andessentialfattyacidsfromthepinenutsandavocado.Youcanstillstartthemorningbyeatinglikeaking,butwithouttherepercussionstoyourstomachandyourhealth.

SERVES1

1 tablespoonpinenuts Pinchofgarlicpowder Pinchofblackpepper Pinchofdriedchives Pinchofredchiliflakes

½ cuporganic,steel-cutoats

1 egg

¼ avocado,sliced,forgarnish

1 smalltomato,finelychopped,forgarnish

1.Putthepinenutsinasmalldryskilletovermediumheat.Toastthembriefly,swirlingthepan.Whentheybegintobrownlightly,addthegarlicpowder,pepper,chives,andchiliflakesandstirconstantlyuntilthespicesarefragrantandthepinenightsarelightlybrowned.Removepromptlyfromtheheatandsetaside.

2.Bring1½cupsofwatertoaboilandstirintheoats.Reducetheheatandsimmerfor3minutes.Cracktheeggandstiritintotheoatsforabout30seconds,oruntiltheeggiscooked.Transfertheoatstoaservingbowl.Sprinklethetoastedpinenutmixtureoverthetopandgarnishwithslicesofavocadoandchoppedtomato.

Steel-cutoatsarewholegraingroatsthathavebeenchoppedintopieces.Richinmagnesiumandfiber,oatscansignificantlylowertheriskofcardiovasculardisease,obesity,insulin

resistance,andtype2diabetes.Also,thesaponinsinoatsincreaseproductionofnatural“killercells,”enhancingthebody’sresponsetoinfection.Oatsaretheonlycerealthatcontainthelegume-likeproteinavenalin;infact,oatshavealmostthesamequalityproteincontentassoyprotein!Whileoatsaretechnicallygluten-free,theyareoftencontaminatedwithglutenfromothergrainshandledincloseproximity.Lookforpackagingthatspecifies“gluten-free.”

DR.MAO’SHOTHERBALCEREAL

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+METABOLISM+CLEANSING+DIGESTION+ANTI-AGINGBEAUTY+GOODMOOD

Myfamilyhasbeeneatingthisherbalcerealforgenerations.Oneglanceatthisrecipe,andyoumightthinkthisisapracticaljoke—butIassureyou,Ipersonallyeatthisforbreakfasteveryday.Whenelsecanyoueatavarietyoftwenty-fivefoodsinonemeal?Thewidearrayofherbs,nuts,seeds,wholegrains,andlegumesreallymakethisaone-stop,complete-nutritionmeal.

SERVES4

GRAINS¼ cupbrownrice

¼ cupblackrice

¼ cupgluten-freeoats

¼ cupmillet

NUTSANDSEEDS⅓ cuppeeledchestnuts

2 tablespoonssesameseeds

BEANSANDLEGUMES

¼ cupdriedkidneybeans

¼ cupdriedadzukibeans

¼ cupdriedpinkbeans

¼ cupdriedwhitebeans

¼ cupdriedlimabeans

¼ cupdriedpintobeans

¼ cupdriedblackbeans

¼ cupdriedmungbeans

¼ cupredlentils

¼ cupgreenlentils

¼ cupgreensplitpeas

¼ cupyellowsplitpeas

¼ cupdriedblack-eyedpeas

HERBS

¼ cupfoxnutseeds

¼ cuploosedriedwildyamroot

¼ cuplotusseeds

¼ cupdriedgojiberries

8 cupsfilteredwater WarmAlmondMilk orsoymilk,forserving Freshberries,forserving Maplesyrup,forserving,optional

1.Putallofthegrains,nutsandseeds,beansandlegumes,foxnutseeds,wildyamroot,andlotusseedsintoalargebowlandcoverwithwater;soakovernight.

2.Draintheingredientsandtransferthemtoalargesaucepan.Addthegojiberriesandwaterandbringtoaboil.Reducetheheattomaintainalowsimmer,partiallycover,andcook,stirringfrequently,untilthebeansandgrainsaresoftbutnotmushy,1to2hours,dependingonhowsoftyoulikethecereal.

3.Toserve,ladlethecerealintobowls,pouralittlewarmmilkovereachbowl,andtopwithfreshberriesandadabofmaplesyrup,ifyouwantitalittlesweeter.

4.Storeleftovercooledcerealinanairtightcontainerintherefrigeratorforupto10days.

NOTE:Thecerealcanalsobemadeinacrockpot,nosoakingnecessary.Putallofthegrains,nutsandseeds,beansandlegumes,herbs,andthewaterintoaslowcookersetonlow.Cookfor8hoursorovernightuntilthedriedbeansaresoft.

Youcantweaktheflavorofthisherbalcereal.Tomakeitsweet,addberries,chopupdates,oraddasmallamountofmaplesyruporhoney.Tomakeitsavory,addchoppedonions.Youcanevenaddaspicemixtailoredtoyourhealthconcern.Findouthowtomakeyourownspiceblendshereoryoucanpurchasepre-mixedfromtheAskDr.Maowebsite.

EGGWHITESCRAMBLEWITHCHARDANDPORCINIMUSHROOMS

BENEFITS:HEART+IMMUNITY+DIGESTION

ThisismyvariationonarecipethatcomesfromSardinia.Apatientofminesharedthisrecipewithme.Itwasafavoriteofhergrandmother,wholivedtotheripeoldageof102.Herversionusedfarm-freshwholeeggsfromherownchickens;althoughthisisadeliciousandnutritiousidea,mostofusdon’thavechickensrunningaroundinourbackyards!Thefeaturedingredient,porcinimushrooms—andmostmushrooms,forthatmatter—arehighinfiberwithvirtuallynofat,veryhelpfulforloweringcholesterolandcleansingtheintestinaltract.Meanwhile,thehigh-fiberchardalsogivesyourhearthealthaboostwithitsmineralsmagnesiumandpotassium.

SERVES2

2 teaspoonsavocadooil

1 clovegarlic,crushed

1 smallbunchSwisschard,finelychopped

8 freshporcinimushrooms,chopped

6 largeeggwhites Seasaltandfreshlygroundblackpepper

¼ redbellpepper,finelychopped,forgarnish

1.Heattheoilinalargenonstickskilletovermediumheat.Addthegarlicandcook,stirring,untilfragrant,about1minute.Addthechardandmushroomsandcook,stirring,untilmushroomsaresoftenedandchardisjustlimp,3to4minutes.Drainanyexcessliquidfromthepan.

2.Reducetheheattomedium-lowandpourintheeggwhites.Cook,stirringgently,untiljustset,1to2minutes.Seasonwithsaltandpeppertotasteandremovefromtheheat.Garnishwithchoppedredpepperandserveimmediately.

TheancientGreeksandRomanscelebratedchardforitsmanymedicinalproperties.Soit’snosurprisethatitshowsupinthisrecipefromSardinia.Highinfiber,chardisfullofbeneficialvitaminsandnutrients.Chard’spotassiumandmagnesiumcontenthelpspreventhighbloodpressure,thevitaminAandbeta-carotenesupportvisionhealth,andvitaminKandcalciummaintainbonehealth.Onecupofchardprovidesnearlyone-fourthofyourdailyintakeofiron,

keepingyourimmunesystemhealthyandhelpingyourbodyproduceenergy.Whatagreatgreenwaytostartyourday!

BANANABUCKWHEATPANCAKES

BENEFITS:HEART+DIGESTION

Pancakesinalongevitycookbook?Absolutely,aslongasthemainingredientisbuckwheat!BuckwheatmakesthisSouthernrecipequitehealthywithitshighcontentoffiberandcholesterol-loweringproperties.Thisrecipewasacompletesurprisetome—aswasthepatientwhosharedit.OriginallyfromLouisiana,thispatientappearedtobeinherlateseventies.IwasamazedwhenIdiscoveredshewasactuallyninety-nineyearsold!Shewalkedwithoutstooping,wasclearinmind,lookedyouthful,andwasdynamicineveryway.Iwantedtoknowwhatsheatetostayinsuchgoodshape,thoughIwasalittleskepticalofwhatrecipesmightcomefromSoutherncuisine.Shesharedthispancakerecipe,herfavorite,whichsheeatsalmosteverydayandcreditsforherhealthandregularity.

SERVES4

¾ cupbuckwheatflour

½ cupgluten-freerolledoats

½ cupcornmeal

1 teaspoonbakingpowder

½ teaspoonbakingsoda

1 banana

2 tablespoonsvinegar

2 cupsalmondmilk

½ cupfreshblueberries

1 tablespoongrapeseedoil Maplesyrup,forserving

1.Inamediumbowl,whisktheflour,oats,cornmeal,bakingpowder,andbakingsodatogetheruntilcombined.Inasmallbowl,mashthebananawiththevinegaruntilsmooth;whiskinthealmondmilkuntilwellcombined.Addthewetingredientstotheflourmixtureandstiruntiljustcombined;donotovermix.Gentlyfoldintheblueberries.

2.Heattheoilinalargenonstickskilletorgriddleovermediumheat.Ladlethebatter,about½cupperpancake,ontothehotpan.Cookfor2to3minutes,untilbubblesappearonthesurfaceandtheundersideisgoldenbrown.Flipthepancakesandcontinuecookinguntilsetandgoldenbrownonthebottom,about2minutesmore.Transferthepancakestoaplateandcovertokeepwarm.Continuemakingpancakesuntilthebatterisusedup.

3.Servethepancakeswarmwithmaplesyrup.

Buckwheatisnotreallyagrain,butactuallyafruitseed.Agreatsourceoffiber,manganese,andmagnesium,andpackedwithBvitamins,buckwheatisalsoagoodqualityprotein,containingtheeightessentialaminoacids,includinglysine,whichisusuallylackingingrains.Withtheirrichcontentsofmagnesiumandfiber,wholegrainslikebuckwheatcansignificantlyloweryourriskofcardiovasculardisease,obesity,insulinresistance,andtype2diabetes.

EGGLESSTOFUSCRAMBLE

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+ANTI-AGINGBEAUTY

Thisveganbreakfastisanexcellentwaytobegintheday.Withthetofu,yougetahigh-protein,low-fatmealpackedwithvitalestrogen.Thesebenefitsmakethisagreatchoiceforwomen,particularlythosegoingthroughthechangeandbeyond,aswellasmenwithprostateissues.Thecelerylowersbloodpressureandtheantioxidantlycopeneinthetomatoeshelpsdefendagainstinflammation,cancer,andprostateissues.Inaddition,alltheseingredientsworktogethertohelplowercholesterolandprotectyoufromheartdisease.Notbadforonemeal!

SERVES4

2 tablespoonswater

3 stalkscelery,chopped

12 buttonmushrooms,stemmedandsliced

1½ poundsfirmtofu,cutinto1-inchcubesanddrainedfor30minutesinacolander

2 mediumtomatoes,diced

1 tablespoonavocadooil Saltandfreshlygroundblackpepper

2 scallions,sliced,forgarnish Heatalargeskilletwithalidovermediumheat.Whenhot,addthewater,celery,andmushrooms

andcook,stirring,untilthevegetablessoftenandbegintobrown,3to4minutes.Addthetofuandtomatoes,stirwell,andreducetheheattomedium-low.Coverthepanandcookfor5minutes.Removethelid,drizzletheoilevenlyoverthetofu,seasonwithsaltandpepper,andcook,stirringgently,untilveryhot,about1minutemore.Removefromtheheat,transfertoaservingplate,andsprinklethescallionsevenlyoverthetop.Serveimmediately.

Tofuwasinventedinsecond-centuryChinafromsoybeans.Unlikeotherbeans,soybeansareconsideredasourceofcompleteprotein,whichincludealltheessentialaminoacids.Inaddition,soyhasbeenresearchedforitspotentialabilitytolowercardiovasculardiseaserisk,reducemenopausalsymptoms,aidinweightloss,treatarthritis,bolsterbrainfunction,andenhanceexerciseperformance.Soymaydecreasetheriskofbreastcancerandprostatecancer,aswellasothertypesofcancers.That’sseveralgreatreasonstostartcookingwiththisversatileproteinsubstitute!

SWEETPOTATOCRABHASH

BENEFITS:ANTI-INFLAMMATION+METABOLISM+SEXUALHEALTH

ThisisawonderfulvariationonafavoriteAmericanbreakfastfood.DuringoneofmanytripstoMaine,Istayedinacharmingbed-and-breakfastthatoverlookedtheruggedcoast.Thehost,inhereighties,madethisforbreakfast.Afteronebite,Iwassmittenwiththegreattaste,andIbeggedherfortherecipe.Aftermuchpersuasion,shefinallyrelented—andnowwecanallbegladforit!Insteadoftheusualbeefandpotatothatfrequentlymakeanappearanceinhashbrowns,thisversionmixescrab,oats,andsweetpotatowithgourmetflair.Addintheeggwhitesandvegetables,andyou’vegotanunforgettablebreakfastthatissuper-healthy,toboot.

SERVES4

2 largesweetpotatoes,washedandscrubbed

1 cupsteel-cutoats

1 cupfrozencorn,thawed

½ sweetonion,finelychopped

2 scallions,finelychopped

1 teaspoongroundturmeric

½ teaspooncayennepepper

1 tablespoonalmondoil

4 largeeggwhites Seasaltandfreshlygroundblackpepper

12 ouncesfreshcrabmeat,pickedoverforshellsandpatteddry

3 sprigsfreshbasil,forgarnish

1.Preheattheovento350°F.Putthesweetpotatoesonabakingsheetandroastuntilverytender,about1hour.Removethesweetpotatoesfromovenbutkeeptheovenon.

2.Whencoolenoughtohandle,peelthepotatoesandmashthefleshwithaforkinamixingbowl.Addtheoats,corn,onion,scallions,turmeric,cayenne,andalmondoilandmixwelluntilevenlycombined.Addtheeggwhites,seasonwithsaltandpeppertotaste,andmixwell.Addthecrabmeatandgentlyfolditintothemixture,beingcarefulnottobreakthecrabapart.Spreadthehashmixtureevenlyinasmallcasseroledishandbakeintheovenuntilveryhotandcompletelycookedthrough,40to45minutes.

3.Garnishthehashwithbasilandservedirectlyfromthecasseroledishatthetable.

Cornisanancientcrop,calledmahiz,or“thatwhichsustainsus”bytheNorthAmericanindigenouspeople.Coolinginnature,cornisconsideredbytraditionalChinesemedicinetolowerbloodpressure,detoxify,andaidinthetreatmentofgallstones.Cornhasheart-protectivepropertiesduetoitsfiberandsignificantfolate(vitaminB9)content.Folatealsoprotects

againstcoloncancer.Additionally,thethiamin(vitaminB1)isthoughttodefendagainst

Alzheimer’sdiseaseandage-relatedcognitivedecline.

ASPARAGUS-ZUCCHINIBLOSSOMFRITTATA

BENEFITS:HEART+CLEANSING+DIGESTION+ANTI-AGINGBEAUTY

Afrittata,nottobeconfusedwithquiche,isanItalian-styleomelet.Quichehassimilaringredientsbutusuallypacksintoomuchcheeseandeggyolkstobeveryhealthy.Thisversionofafrittataisfilledwithvegetables,asparagus,sweetredpeppers,andzucchini,butyoucanfeelfreetotryyourownvariationwithyourfavoriteveggies.

SERVES4

2 tablespoonsavocadooil

8 ouncesfreshorfrozenasparagus,woodybasediscardedifusingfresh,andcutinto1-inchlongstrips

1 smallredbellpepper,cutintothinstrips

2 mediumzucchinis,halvedlengthwiseandcutintothinslices(about1½cups)

½ cupchoppedsweetonion

2 cupseggwhites,fromabout12eggs½ cupsoymilk

2 tablespoonstapiocaflour

1 teaspoonfreshsage,finelychopped

1 teaspoonHeartSpiceBlend,(cinnamon,fennel,clove,staranise,whitepepper,parsley,ginger,cayenne,andturmeric)

½ teaspoonsalt

½ teaspoongroundblackpepper

8–10 zucchiniblossoms Cilantrosprigs,optional

1.Preheatovento350°F.Lightlycoata2-quartrectangularbakingdishwithavocadooil;setaside.

2.Add1inchofwatertoasaucepanandbringtoaboil.Addasparagus,bellpepper,zucchinis,andonion.Coverandsimmerfor5minutes;drainwell.Spreadasparagus-zucchinimixtureevenlyinbakingdish.

3.Inamixingbowl,whisktogethereggwhites,soymilk,tapiocaflour,sage,HeartSpiceBlend,andsaltandblackpepper,untilwellmixed.Pourovervegetablesinbakingdishandplacezucchiniblossomsontop.

4.Bake,uncovered,forabout35minutes,oruntilslightlypuffedandtopshakesslightlywhendishismoved.

5.Letstandfor10minutesbeforeserving.Ifdesired,garnishindividualservingswithcilantrosprigs.

Withtheirhighproteincontent,eggswillprovideyouwithsteadyenergyproductionforyourwholeday.EggsareasourceofalltheBvitamins,includingB12,whichisonlyfoundelsewhere

inmeatproducts.Additionally,lutein,acarotenoidthatsupportsvisionhealth,maybefoundinevenhigheramountsineggsthaninleafygreenvegetablessuchasspinach.Althoughnutritionexpertsnowsuggestthatoneeggadaydoesnotseemtoadverselyaffectcholesterollevels,peopleonalow-cholesteroldietandthoseatriskfortype2diabetesmayneedtoreduceeggconsumption.Keepafewhardboiledeggsinyourrefrigeratorforaneasygrab-and-gosnack.

ChockfullofvitaminsA,CandK,folicacid,calcium,magnesiumandpotassium,asparagusisrichintheprebioticinulin.(Prebioticsarenon-digestiblecarbohydratesthatpromoteahealthylivingenvironmentforyourgutflora.)Approximatelyonecupofasparagusprovidesyouwith3gramsofdietaryfiber,whichmayloweryourriskforheartdiseaseanddiabetes.

SOUPS

Soupismyfavoritedishbecauseitisoneofthemosteffectivewaystosupportyourlong-termhealth.YourimmunesystemneedsalotofmineralstofunctionproperlyandthetypicalWesterndietdoesnotalwayshitthemark.Whenyouslowlysimmerfoodsoverlowheat,yougentlyextracttheenergeticandtherapeuticpropertiesoftheingredients,preservingthenutritionalvalueofthefood.Evenbetter,yourbodycanveryreadilyassimilatethenutrientsinsoups—morethananyothertypeofprepareddish—becauseslowsimmeringhasbrokendowntheingredients.It’simportanttoknowthatboilingcandestroyhalfofthevitaminsfoundinvegetables,socooksoupoveralowheat.

ThesouprecipesIhaveselectedforthischapterareamongthemostpowerfullongevityrecipesthatIhavecomeacrossinmymanyyearsofresearch,andtheirtherapeuticbenefitsareasvariedasthemanyregionstheycomefrom.

CLEANSINGVEGETABLEBROTH

BENEFITS:HEART+CLEANSING

Inourmodernworld,moreheavymetalsandpesticidesaregettingstoredinourbodiesthaneverbefore,causingallsortsofdisease.Thispowerfulcleansingrecipenotonlycleanstoxinsfromthebody,butalsoreplenishesmineralsinthebodywithitsrichcontentofpotassiumandmagnesium.IdiscoveredthisrecipewhenIwaslookingfordetoxificationmethodstoreducelevelsofmercuryandothertoxinsinmyownbody.ItoriginatesfromIndiaandisattributedtoanAyurvedicdoctor.Asaninterestingsidenote,thisrecipeturnedupagaininmyresearch.In10thcenturyChina,manypeoplewerefallingillfrompoisoning,causedbyamercurycoatingoftenusedtobeautifyobjectslikespoonsandutensils.ItwassuchaproblemthataschooldedicatedtomercurypoisoningsprangupinChina.Asithappens,thisrecipe,slightlymodified,wasusedtohealpeoplesufferingfrompoisoning.Youknowwhentwodifferenthealthtraditionshaveswornbythesamedetoxifyingrecipe,youhavetime-testedbenefitsinstore!

SERVES8TO10

1 bunchSwisschard,chopped

1 bunchkale,chopped

1 bunchmustardgreens,chopped

½ headwhitecabbage,chopped

1 bunchdandeliongreens,chopped

1 cupBrusselssprouts,chopped

1 largedaikonradish,diced

1 bunchwatercress,chopped

4 ounceskombuorwakameseaweed

6 driedshiitakemushrooms

2 clovesgarlic,crushed

2 leeks,sliced

1 fennelbulb,chopped

1 4-inchpiecefreshginger,peeledandchopped1 teaspoongroundstaranise

1 teaspoongroundturmeric

1 bunchfreshparsley,chopped

1 bunchfreshcilantro,chopped Chickenstock,asneeded,optional Redchiliflakes,optional

1.Putalloftheingredientsintoalargestockpotandfillitwithenoughwatertocovervegetablesbutatleast2inchesbelowtherimofpot.Setthepotovermedium-highheatandbringtoaboil;reducetheheattomedium-lowandsimmerfor1hour.

2.Usingameshstrainer,removethevegetablesandsetaside.Continuecookingthebrothforanadditional15minutestostrengthentheflavorandreduceslightly.

3.Letthebrothcoolcompletelyinthepotbeforetransferringtoglassjars.Storeintherefrigeratorforupto1week,orfreezeinairtightplasticcontainersforupto1month.

4.Reheatbeforeserving.

5.Forcleansinganddetoxification,consume3cupsaday.

NOTE:Ifyouwanttousethecookedvegetables,workinginbatches,pureetheminafoodprocessororblenderwithjustenoughchickenstocktoliquefythemandthentransferthepureetoasaucepan.Heatovermedium-lowheatuntilwarmed;ladleintobowlsandgarnishwithchiliflakes.Serveimmediately.

ConsideredalivertonicbypractitionersoftraditionalChinesemedicine,dandelionissaidtoenhancetheflowofbileinyourbody,improvingthefunctionofyourliver,andremedyingliverconditionssuchasgallstonesandjaundice.TheseleafygreensarealsofullofvitaminC,higherinbeta-carotenethancarrots,andricherinironandcalciumcontentthanspinach.

SQUASHPEANUTSOUP

BENEFITS:ANTI-INFLAMMATION+BRAIN&VISION+GOODMOOD

Mymotherhasbeenmakingthissweet,creamysquashandpeanutcombinationforaslongasIcanremember,oftenatmyrequest.Therecipewaspasseddowninherfamily.Hergrandparents,whoatethissoupfrequently,livedwellintotheirnineties.Thepeanutsarehighinproteinandcontainanincredibleamountofnutrients.Infact,duringmystudiesofcentenariandiets,peanutswereoneofthetoptenlongevityfoods,particularlywhencooked,astheybecomemoredigestiblethanwhenraw.Thesquashisfilledwithfiber,vitaminA,andBcomplex.Thisisawonderfulsoupforallseasons,butitsheartinessmakesitespeciallysatisfyinginthewinter.

SERVES4

1 cupdried,shelledpeanuts,soakedovernightin2cupsfilteredwater

4 cupsfilteredwater

1 smalldaikonradish,dicedintobite-sizecubes

½ smallkabochasquash(Japanesepumpkin),dicedintobite-sizecubes

1 mediumcarrot,dicedintobite-sizecubes

2 teaspoonsAnti-InflammatorySpiceBlend,(basil,blackpepper,cinnamon,chilipowder,cloves,curry,fennel,marjoram,nutmeg,oregano,rosemary,sage,tarragon)

2 tablespoonscilantro,chopped

1.Pourthepeanutsandsoakingwaterintoasaucepan,addthe4cupsofadditionalwater,andbringtoaboilovermedium-highheat.Reducetheheattomedium-low,cover,andsimmerthepeanutsfor1hour.

2.Addtheradishandsquashpieces,cover,andsimmerfor30minutes,oruntiltender.Addthecarrots,cover,andcookanadditional15minutes.Removethesoupfromtheheat,stirintheAnti-InflammatorySpiceBlendandthecilantro.Serveimmediately.

Peanutsarenotactuallynutsatall,butamemberofthelegume“bean”familyFabaceae,whichincludespeasandlentils.Evenso,peanutscontainmoreproteinthananytruenut.IntraditionalChinesemedicine,peanutsareusedtoimproveappetite,regulatebloodflow,alleviateinsomnia,andtreatedema.Peanutsprotecthearthealthwiththeirmonounsaturatedfats,vitaminE,folate,magnesium,andmanganese.Asagoodsourceofniacin,peanuts

contributetobrainhealthandbloodflow,givingprotectionagainstAlzheimer’sdiseaseandage-relatedcognitivedecline.

VEGETARIANHOTANDSOURSOUP

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION

HotandsoursoupisfamousinChinesecuisine.Thisisaveganversionoftheclassic,similartotheonemymotherusedtomakeformyfather,whohasbeenvegetarianformanyyears.Thisamazingarrayofingredientshelpspromotecirculation,purifytheblood,anddefendagainstcancer.Donotmissoutonthebenefitsbyskimpingonthelilyblossomandwoodearmushroom—itjustwouldn’tbethesamehealingsoupwithoutthem.YoucaneasilyfindtheseitemsinanAsianmarketoronline.Lookatitasanadventureinhealingandaninvestmentinyourgoodhealth!

SERVES6

½ handfulkombuseaweed

½ cupdriedlilyblossoms

½ cupdriedwoodearmushrooms

5 driedshiitakemushrooms

6 cupsfilteredwater⅓ poundfirmtofu,cutintomatchsticks

½ cupjuliennedcarrots

½ cupjuliennedjicama

2 largeeggs,beaten

1 tablespoonricevinegar

½ teaspoonfreshlygroundblackpepper

2 teaspoonsarrowrootpowder

2 tablespoonswater

1 teaspoontoastedsesameoil

1 tablespoonchoppedcilantroleaves,forgarnish

1.Rinsetheseaweed,lilyblossoms,andwoodearandshiitakemushroomsundercoldrunningwaterandtransferthemtoalargebowl.Fillthebowlwithfreshwaterandsoaktheingredientsfor2hours.

2.Drainthewaterandslicetheseaweed,lilyblossomsandmushroomsintothinstrips,discardingthestems.Transferthemtoalargesaucepanandaddthe6cupsofwater.Bringtoaboilovermedium-highheat,thenreducetheheattomedium-lowandsimmerfor30minutes,oruntiltender.

3.Increasetheheattomediumandaddthetofu,carrots,andjicama,andcookfor2minutes.Whilestirringconstantly,drizzleintheeggsandcookfor2moreminutes;addthevinegarandblackpepper.In

asmallbowl,stirthearrowrootpowderandwatertogetheruntildissolved;gentlystiritintothesoup.Continuecooking,stirringgently,untilthesoupreturnstoasimmerandthickens.

4.Removethesoupfromtheheat,drizzlethesesameoiloverthetopandgarnishwiththecilantro.Servehot.

Thebrown,ear-shapedwoodearmushroomfrequentlyappearsinhotandsoursouprecipes.TheyarepopularinChinesecookingfortheirmildtasteandhealthbenefits,whichincludeincredibleanti-cancer,anti-inflammatory,andantioxidantproperties.Inherbalism,thesemushroomshavetraditionallybeenusedtopromotebloodcirculationandhelptreatdiabetesandcancer.Woodearmushrooms,alsocalled“mo-er,”canbefoundindriedform,oftenpre-sliced,onlineandinAsianmarkets.Consultyourphysicianbeforetryinganewfood,especiallyifyouarepregnantortakingmedication.

SEAWEEDMISOSOUP

BENEFITS:ANTI-INFLAMMATION+DIGESTION+ANTI-AGINGBEAUTY

Aneighty-two-year-oldpatientofminefromOkinawasharedthisJapaneserecipewithme.Sheatethissoupnearlyeverymorningwithbrownriceforbreakfast,whichmaysoundlikeanoddchoiceifyouareusedtocereal,eggs,orbacon—butlookattheincrediblenutritiousprofileofthissoup!Thenoriseaweedpergramcontainsmorecalciumthancheese,moreironthanbeef,andmoreproteinthaneggs.Misoishighinproteinandfiber,andboastsawidearrayofprotectiveantioxidants.Thisrichbrothisveryeasytodigest,greatforpeoplewithdigestionthattakesalittletimetowakeupinthemorning.Pairedwithbrownrice,youwillbetotallysatisfied.BeadventurousandtryaJapanesebreakfast!Afterall,peopleinOkinawaaresomeofthelongestlivingpeopleintheworld,dueinlargeparttotheirhealthydiet.

SERVES4

4 cupsfilteredwater

½ poundfirmtofu,cutintobite-sizedcubes

¼ cupfrozenpeas,thawed

1 smalltomato,chopped

2to3 tablespoonslow-sodiummiso,dissolvedin2tablespoonswater

1 sheetnoriseaweed,tornintosmallpieces

1 tablespoonmincedscallions

1 teaspoontoastedsesameoil Bringthe4cupsofwatertoaboilinadeepsaucepanovermedium-highheat.Addthetofuand

cookfor2minutes;stirinthepeas,tomatoes,anddissolvedmisopasteandcookfor1minute.Turnofftheheat,addtheseaweedandscallions,andstirwell.Drizzlethesesameoiloverthesoupandserveimmediately.

Bestknownastheouterwrapofsushirolls,noriisagreatfoodforskinhealth.Justonesheetofnorihasthesameamountofomega-3sastwowholeavocados.Omega-3sboostcardiovascularhealthandalsocreateanaturaloilbarrieronyourskin,helpingtoreduceacneanddryskin.Norialsohelpsreducethebody’sproductionofinflammatorycompoundsthataffecthowhealthytheskinlooksandfeels.FindnoriinAsiangrocerystoresandhealth-foodstores.

IMMUNITY-BOOSTINGBORSCHTWITHPORCINIMUSHROOMS

BENEFITS:IMMUNITY+ANTI-INFLAMMATION+BRAIN&VISION

IhadaPolishpatientwhopassedawayatage100,andbothofherparentslivedto100.Thiswasadishtheyatethroughouttheyear,especiallyaroundholidays.TheytraditionallycelebratedChristmasdinnerwithaclearbrothborschtsoup.Ihavemodifiedtherecipeslightlybyincludingthewholemushroominsteadofjustthebrothbecauseporcinimushroomsaresuchawonderfulhealingfood,bothtastyandgoodforyourimmunesystem.Beetscontainpowerfulanti-inflammatoryandantioxidantproperties,thankstobetalains,thepigmentthatgivesthemtheirdeepredhue.Withitsfestivecolorandimmune-boostingqualities,youwillwanttocelebrateyourgoodhealth!

SERVES4

2 medium-sizebunchesofredbeetswithleaves,rinsedwell

2 mediumonions

3 mediumcarrots

3 stalkscelery

2to3 garliccloves8 ouncesdriedporcinimushrooms

1 (15-ounce)cantomatosauce

1 tablespoonpowderedchickenbouillon Saltandfreshlygroundpepper

1.Peelthebeetsandpushthemthroughajuicer,alongwiththeleaves,onions,carrots,celery,andgarlic;reservethejuice.Removethepulpfromthejuicer,transferittoalargeskillet,andaddjustenoughwatertocover.Bringthepulptoasimmerovermediumheatandcookfor20minutes.Pourthemixturethroughafinemeshstrainersetoverabowlanddiscardthepulp.Combinethecookedliquidwiththereservedfreshjuiceandsetaside.

2.Meanwhile,putthemushroomsintoanotherlargeskilletandaddjustenoughwatertocover.Bringtoaboilovermediumheatandcookuntiltender,about30minutes.Usingaslottedspoon,transferthemushroomstoacuttingboardandletstanduntilcoolenoughtohandle.Discardthemushroomcookingliquid.

3.Finelychopthemushroomsandreturnthemtotheskillet.Addtheliquidbeetmixture,tomatosauce,andbouillonandbringthemixturetoaboilovermedium-highheat.Reducetheheattomedium-low

andsimmerthesoupfor15minutes,stirringoccasionally;seasonwithsaltandpeppertotaste.Ladlethesoupintobowlsandserve.

Beetsareanall-in-onesuperfood!Thecolorfulbeetrootscontainpowerfulnutrientsthathelpprotectagainstheartdisease,birthdefects,andcancer,especiallycoloncancer.Thisrubyrootmayalsoprotectlivercellsfromharmfulchemicalswithanantioxidantcompoundcalledbetacyanin.Beetgreensarenutrient-richinbeta-caroteneandlutein,helpfulforvisionhealth.Thegreensarealsohighinpotassiumandcontainhighlevelsoffolicacid,whichcanhelpwardoffcertainbirthdefectsandlungcancer.

IMMUNITYSOUP

BENEFITS:IMMUNITY+ANTI-INFLAMMATION+METABOLISM+CLEANSING+DIGESTION+GOODMOOD

ThisrecipecamefromapatientwhosemotherhadstageIVlungcancerandsurvivedit,allbecauseofthissoup.TheyreceivedthisrecipefromaveryfamouscancerdoctorinChina.Shewasinherseventieswhendiagnosed,butafterdrinkingthissoup,remarkablywentintoremissionandlivedintoherlateeighties.Justtakealookatthesepowerfulingredients!Mushroomsareknowntoincreasenaturalkillercellactivity,especiallyshiitake,which,althoughitdoesn’toutrighthealcancer,cangiveadditionalsupport.Mungbeansareamajordetoxifier,whilejujubedatesaregoodforbuildingblood.Thissoupcanalsosolvetheproblemofappetitelossthatoftenaccompaniescancertreatment,withitstastyhealingherbsthathelpstimulateappetite,settlethestomach,andboostenergy.

SERVES4

½ cupdriedsoybeans

½ cuplentils

½ cupdriedmungbeans

10 piecesdriedshiitakemushrooms

10 driedredjujubedates

2 onions,chopped

1 headgarlic,clovesseparatedandpeeled

2 leeks,trimmedandchopped

2 cupsfreshdandeliongreens

6 to8slicesfreshginger,peeled5 scallions,chopped

1 teaspoongroundturmeric

1 teaspoonfreshlygroundblackpepper

1 teaspooncinnamon

1 teaspoongroundcardamom

1 teaspoongroundcloves

1 bunchparsley,chopped

1 tablespoonchoppedfreshcilantro

1 teaspoonchoppedfreshrosemary

1 teaspoonchoppedfreshbasil

1 teaspoonchoppedfreshchives Cookedbrownrice,forserving

1.Putalloftheingredientsexceptthericeintoalargestockpot.Fillthepotwithwatertowithinaninchofthetopandbringittoaboilovermedium-highheat.Reducetheheattomedium-lowandsimmeruncovered,stirringoccasionally,untilthedriedbeansaresoft,atleast2hoursandupto3hours.

2.Servethesoupwithbrownrice.Letthesoupcooltoroomtemperaturebeforestoringintherefrigeratorinairtightcontainersforupto3days.Reheatwhenreadytoeat.

IntraditionalChinesemedicinejujubedatesareoftenprescribedtocancerpatients,tohelpthemmanagetheanemiathatcancomefromchemotherapy.Redjujubedatesaretraditionallyusedasamedicinalaidtopeoplesufferingfromchronicillnessorfatigueandtowomenaftergivingbirth.Theyhelprebuildbloodbystimulatingkidneyandbonemarrowfunctions,andtheywillraiseenergylevels,calmthemind,andbalancehormones.FindtheminAsianmarkets,somehealth-foodstores,andonline.

IMMUNITY-BOOSTINGCREAMOFMUSHROOMANDCAULIFLOWERSOUP

BENEFITS:IMMUNITY+BRAIN&VISION

Formushroomlovers,there’snothinglikeahearty,creamycupofmushroomsoupseasonedwithherbs.Thisrecipecombinesthewonderfullyintenseflavorsofshiitakeandportobellomushroomswithcilantro,oregano,garlic,andonion,acollectionofingredientsthatworksynergisticallytoboostyourimmunitytocoldsandfluandalsoactlikenaturalantibioticstohelpyoufightinfection.Bestofall,thecreambaseforthesoupisdairy-freeandusesthenatural,creamytextureofcauliflower,acruciferousvegetablethathelpspreventcancer.

SERVES4

2 tablespoonsoliveoil

1 mediumonion,chopped

2 clovesgarlic,crushed

1 smallheadcauliflower,cutintobite-sizepieces

5 cupschickenstock

½ cupfreshshiitakemushrooms,coarselychopped

½ cupportobellomushrooms,coarselychopped

½ cupwhitebuttonmushrooms,coarselychopped

½ cupwhitewine

½ cupchoppedfreshcilantro Saltandfreshlygroundpepper Freshoreganosprigs,forgarnish

1.Heattheoilinalargesaucepanovermediumheat.Stirintheonion,garlic,andcauliflower;reduceheattolow,cover,andcookuntiltheonionandcaulifloweraresoftened,8to10minutes.Addthestock,mushrooms,wine,andthree-quartersofthecilantro.Bringthesouptoaboilandcookovermediumheatuntilthemushroomsaresoftened,about15minutes.Removefromtheheatandletcool.

2.Workinginbatches,pureethesoupinafoodprocessororblenderuntilsmooth.Returnthesouptoacleansaucepanandbringittoasimmerovermediumheat;seasonwithsaltandpeppertotaste.

3.Toserve,ladlethewarmsoupintoservingbowlsandsprinkletheremainingcilantrooverthetop.Garnishwithoreganosprigs,ifdesired.

Cauliflowerisagreatalternativetodairyproducts,especiallywhenyouwanttouseacreambaseforsoupsandsauces.Withitsmildtaste,itblendseasilyintootherdishes.Likeothercruciferousvegetables,cauliflowerisarichsourceofphytonutrientsthathelpcleansethebodyofcancer-causingsubstancesandprovidesignificantcardiovascularbenefits.Infolklore,caulifloweristhoughttobebeneficialformentalfunction,owingtoitssimilarappearancetothebrain.Indeed,itisagoodsourceoftheBvitamincholine,anessentialnutrientformemoryandbrainhealth.Withsomanybenefitstogain,whywouldyouevermakeadairy-basedcreamagain?

CREAMYSWEETPOTATOSOUP

BENEFITS:HEART+IMMUNITY+METABOLISM+BRAIN&VISION

Thesweetpotato,whichstarsinthiscentenarianrecipefromChina,isonthetop-tenlistoflongevityfoods.Inmyownextensiveresearch,IfoundthatsweetpotatoesshowedupwithgreatfrequencyinthedietsofChinesecentenarians.ThisorangerootvegetableisrichinvitaminA,aswellasplantsterols,whichhavecholesterol-loweringproperties.Sweetpotatoesalsooffersupporttopeoplewithinsulinresistanceordiabetes.SoifIwereyou,Iwouldputthemonyourtop-tenlist,too!

SERVES4

1 smallheadcauliflower,choppedintosmallchunks

1 tablespoongrapeseedoil

1 smallwhiteonion,chopped

2 poundssweetpotatoes,peeledandcutintobite-sizecubes

2 firmpears,peeled,cored,andcutintobite-sizecubes

4 cupsvegetablestock

1 teaspoonHeartSpiceBlend,(cinnamon,fennel,clove,staranise,whitepepper,parsley,ginger,cayenne,andturmeric)

Saltandfreshlygroundpepper Freshmintleaves,forgarnish

1.Putthecauliflowerand2cupsofwaterintoasaucepan,bringtoaboil,andcookuntilthecauliflowerisverysoft,about10minutes.Drainandtransferthecauliflowerintoablenderorfoodprocessorandpureeuntilcreamy.Setasideinabowl.

2.Heatthegrapeseedoilinasaucepanovermediumheat.Addtheonionsandcookfor2minutes,untilsoftened.Addthesweetpotatoesandpears,stirwell,andcookforanadditional2minutes.Addthestocktothepanandbringthesouptoaboil.Reducetheheattomedium-lowandsimmerfor20minutes,oruntilthesweetpotatoissoft.Removefromtheheatandletcool.

3.Workinginbatches,pureethesoupinablenderorfoodprocessoruntilsmooth.Returnthesouptothepan,stirinthecauliflowercream,andreheatgentlyovermedium-lowheat;donotboil.AddtheHeartSpiceBlend1minutebeforeturningofftheheat.Seasonwithsaltandpepper,totaste;garnishwithmintandserve.

Thetastysweetpotato,whichgetsitscolorfromitscarotenoidantioxidantcompounds,helpsdefendagainstfreeradicals,improvingeyesightandbolsteringtheimmunesystem.Sweetpotatoescontainhigheramountsofbeta-caroteneandvitaminCthancarrots,moreproteinthanrice,andmorefiberthanoatbran.Sweetpotatoeshelpbalancetheglycemicindexinthebody,whichcontrolshowthebodyrespondstothefoodyoueat.Whensomeonehasaninsulinresistancecondition,theirbodyrespondstoeverythingtheyeatbycreatingmoreinsulinthanneeded,increasingriskfortype2diabetes,rapidaging,cancer,andotherdiseases.Luckily,eatingsweetpotatoescanhelpslowthisprocessdown.Starteatingmoreofthisorangepowerhousetogetallthesweetbenefits!

SPRINGSOUP

BENEFITS:ANTI-INFLAMMATION+METABOLISM+CLEANSING

Asthenamewouldsuggest,thissoupisperfecttoeatinthespring,justwhenyourbodyismostnaturallypoisedforcleansing.Thissoup,traditionallyeateninChinaasaspringtimeritual,hasnaturaldetoxifyingproperties,mainlyderivingfromthewatercress.Watercresshasnaturaldiureticpropertiesthathelpyoureleaseexcessfluids,whichoftencontaintoxinsandwasteproducts.Ofcourse,feelfreetoeatthissoupforcleansinganytimeofyear!

SERVES2

1 turnip,cutintothin1-inchstrips

2 stalkscelery,cutintothin1-inchstrips

1 carrot,cutintothin1-inchstrips

1 scallion,cutintothin1-inchstrips

½ poundwatercress

3 quarter-sizeslicesoffreshginger,peeledandcutcrosswiseintoverythinstrips

1 cookedchickenbreastor¼poundextra-firmtofu,cutinto1-inchcubes2 cupschickenorvegetablestock

2 cupswater Salt

1.Combinealloftheingredients,exceptthesalt,inalargepotandbringtoaboilovermedium-highheat.Reducetheheattolow,andsimmer,covered,for40minutes,oruntilthevegetablesaresoft.

2.Tasteandseasonwithsalt,ifdesired.Servethesoupimmediately.Itisbestservedwhenfreshlymade—thetherapeuticvaluedecreasesthelongerthesoupsits.

TheuseofwatercresscanbetracedbackoverthreemillenniatothePersians,Greeks,andRomansandwasusedforeverythingfromincreasingstrengthtoremedyingstomachailments.Forweightloss,itisalsoanaturaldiureticthathelpsalleviateabloatedsensationandexcesswaterretention.WatercresshasbeenlinkedtoareductionofDNAdamagecausedbyfreeradicalsandareductioninbloodtriglycerides.Asamemberofthecabbagefamily,watercressboastsanincrediblenutrientprofilethatincludesvitaminsA,B6,C,E,andKaswellascalcium,iron,magnesium,zinc,andthepotentflavonoid,quercetin,whichservesasanaturalanti-inflammatory.Don’tunderestimatethesesmall,leafygreensthenexttimeyouhitthegrocerystore!

SUMMERVEGETABLESOUP

BENEFITS:HEART+IMMUNITY

ThistraditionalChineserecipeisspeciallydesignedtogetyouthroughthesummermonthsingoodhealth.Theingredientsinthissouparesummerseasonalveggies—andtheyarecoolinginnature,inspiteofthefactthatyouareeatingtheminwarmsoup.Collectively,thevitamin-andfiber-richingredientsinthissouphelptoactuallycoolyoursystem.Thissouphelpsyoueasilyhitthehealthytargetofsevenservingsofvegetablesaday,helpingloweryourriskforheartdisease,stroke,andcancer.

SERVES4

1 onion,chopped

2 carrots,chopped

1 clovegarlic,finelychopped

1 zucchini,cutinto¼-inchdice

2 tomatoes,chopped

1 handfulgreenbeans,trimmedandcutinto¼-inchslices

1 cupfreshcornkernels

1 cuptomatosauce

1 teaspoonCleansingSpiceBlend,(turmeric,groundginger,driedparsley,driedrosemary,cayennepepper,fenugreek,andfennelseed)

Tamari

¼ cupfinelychoppedfreshcilantro,forgarnish

¼ cupfinelychoppedfreshchives,forgarnish

1.Bring2quartsofwatertoaboilinastockpotovermedium-highheat.Addtheonion,carrots,garlic,zucchini,tomatoes,greenbeans,andcorn.Reducetheheattolowandsimmer,covered,forabout30minutes,oruntilthevegetablesaretender.

2.Stirinthetomatosauceandcookuntilwarmedthrough.AddtheCleansingSpiceBlend1minutebeforeturningofftheheat.Seasonthesoupwithherbsaltandtamaritotaste.Ladleintoservingbowlsandgarnishthesoupwithcilantroandchives.

TraditionalChinesemedicineusuallydoesnotrecommendrawfood,asitisthoughttoputoutthedigestivefireandcausestomachissues.Thisisparticularlytrueinthesummer,whenthehotweatherheatsyourbodyup,leavingyoumoreatriskofinflammationandinfection.Also,

duringhotweather,parasitesandmicroorganismsproliferate,makingitmucheasierforustogetsickfromaffectedproduceandmeat—unlesswesterilizebycooking.Cookingalsomakesthenutrientsinfoodeasiertoassimilateforyourbody.So,thoughitmayseemcounterintuitiveinthehottermonths,Iheartilyrecommendyousupportyourhealthwithadelicioussoup!

CHICKENLEEKSOUPWITHDRIEDPLUMSANDQUINOA

BENEFITS:HEART+METABOLISM+DIGESTION

Thisdeliciousdishcombinesthenaturalsweetnessofdriedplumswiththepungentleekforawonderfulfusionofuniqueflavorsandhealthybenefits.AFrench-CanadianpatientofminefromMontrealsharedthisrecipe,whichhadbeenpasseddowninherfamily,adishtheyoftenateforCanadianThanksgivinginsteadofturkey.Mypatientclaimeditwashergrandmother’sfavorite,wholivedtobe102.Combiningthedriedplumswiththechickenhelpsbreakdowntheproteins,makingthisdisheasiertodigest.Theplumitselfhasnumerousbenefits,includingthatitishighinvitamins,goodfordigestion,andhelpskeepthechickenmoist.Quinoaisveryhighinproteinandfiber,plusitcooksfast,tastesdelicious,andisaverynicecomplementtothechicken.

SERVES8

1 (4-pound)wholechicken

10 cupslow-sodiumchickenstock

1 poundleeks,trimmedandthinlysliced

3 stalkslemongrass,smashed

2 stalkscelery,coarselychopped

1 largecarrot,sliced

½ cupquinoa

1 teaspoonsalt

1 teaspoonfreshlygroundblackpepper

1 poundpittedCaliforniadriedplums(prunes),sliced

1 scallion,chopped,forgarnish

1.Rinsethechickenandputitinalargestockpotalongwiththestock,leeks,lemongrass,celery,andcarrot.Bringtoaboilovermedium-highheat;reducetheheatandsimmerfor30minutes.Skimoffanyfatthatrisestothesurface.

2.Carefullyremovethechickenandtransferittoacuttingboard.Whencoolenoughtohandle,removethemeatfromthebones(discardcarcassandskin).

3.Rinsethequinoainastrainerundercoldrunningwater;drainandaddittothestockpot.Bringthesouptoaboil;reducetheheatandsimmeruntilthequinoaissoftandfluffy,about15minutes,

skimmingoffanyfatthatrisestothesurface.Removeanddiscardthelemongrass.Stirinthesaltandpepper.

4.Cutthechickenbreastintothinstripsandaddittothestockpot,alongwiththedriedplums(reserveremainingchickenforanotheruse).Simmerthesoupfor5moreminutes.

5.Toserve,ladlethehotsoupintobowlsandgarnishwithscallions

PackedwithvitaminCandessentialmineralslikepotassiumandmagnesium,driedplums—betterknownasprunestosome—containaperfectlybalancedproportionofsolubleandinsolublefibers,ensuringbowelregularity,protectingagainsthighcholesterolandheartdisease,andpreventinginsulinresistance,makingthemaneffectiveaidforweightmanagementanddiabetescare.Driedplumsareveryhelpfulforanemicpeoplewhomaybeexperiencingtheconstipationthatcomesfromtakingironsupplements.Afewdriedplumsadayhelppreventconstipation,atraitforwhichthedriedplumhasalwaysbeenfamous!

CHINESEWILDYAMANDPUMPKINPUREEWITHGINGER

BENEFITS:ANTI-INFLAMMATION+METABOLISM+DIGESTION+SEXUALHEALTH

ThisChineserecipefeaturespotenthealingfoodthatwillendowyouwithstrongvitalitythatcanhelppreventprematureaging.Chinesewildyam—nottobeconfusedwiththeregularyamyouseeintheproducesection—increasesstaminaandgingerpromotesdigestion.Combinedwithpumpkin,thisisagreatdishfordiabetes,becausetheseingredientsworktogethertobalanceinsulinandbloodsugarlevels,andalsomaintainsteadyenergy.

SERVES4

½ pounddriedChinesewildyam,soakedinhotwaterfor1hour(ifusingfresh,1pound,unsoaked)

2 poundspumpkin(kabochasquashorJapanesepumpkin)peeled,seeded,andcutintowedges

4 ounceselephantgarliccloves,peeled

3 tablespoonsoliveoil

1 teaspoonsalt,plusmoreasneeded

1 tablespoongranulatedsugar

1 sweetonion,chopped

1 tablespoongratedfreshginger

2 tablespoonsmisopaste,dissolvedin5cupshotwater Saltandfreshlygroundblackpepper

1.Preheattheovento375°F.Brushthewildyam,pumpkinandgarlicwith2tablespoonsoftheoliveoilandsprinklewithsaltandsugar.Roastonabakingsheetfor30minutes,oruntilsoft.Removethevegetablesfromtheovenandsetaside.

2.Heattheremainingoilinaskilletovermediumheat,addtheonion,andcookuntilsoftened,about5minutes.Removefromtheheat.

3.Workinginbatchesinafoodprocessor,pureetheroastedyam,pumpkin,andgarlicwiththeonion,ginger,andenoughmisobrothtoliquefy.Transferthemixture,asyoupureeit,intoasaucepan,alongwithanymisobroththatisleft.Stirandseasonthesoupwithsaltandpepper,totaste.Reheatthesoupgentlyovermedium-lowheat;donotboil.Serveinwarmedbowls.

Chinesewildyam,alsoknownasradixdioscorea,isnotthesameasyourusualyam.ItisconsideredahealingherbintraditionalChinesemedicine,usuallyeatenforenergy,vitality,improvedhormonalfunction,andforthebenefitofthedigestivesystem,spleen,andpancreas.WildyamisrichinDHEA,theprecursorhormonetoestrogen,progesterone,andtestosterone;lowlevelsofDHEAareassociatedwithmuscleweakness,jointpain,anddepression.Itisalsousefultostabilizebloodsugarandrelieveinflammation.YoucanfinditfreshinselectAsianmarketsorindriedformonline.

CHICKENMANGOANDBUTTERNUTSQUASHSOUP

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+BRAIN&VISION+SEXUALHEALTH

AfriendfromThailandsharedthisdelicioussouprecipewithme.Thaicuisineoftenfeaturesawidearrayofherbsandspices,allofwhichhelppromotelongevityduetotheirvolatileoilcontent.Thesespiceshelpdilatebloodvessels,whichissupportiveforbrainhealth,immunity,hormonalfunction,andhighbloodpressure.Themangonotonlygivesthissoupitswonderfulflavor,butalsocontainsenzymesthathelpbreakproteinsinchicken,makingiteasiertodigestthenutrientsinthesoup.Accordingtomyfriend,thisrecipewasafavoriteofhisgrandparents,whowereintheirlateninetiesatthetimehesharedtherecipe.

SERVES4

2 teaspoonstoastedsesameoil

1 mediumonion,sliced

1 smallbutternutsquash,peeled,seeded,anddiced

1 mango,peeled,pitted,anddiced

2 teaspoonsgratedfreshginger

1 clovegarlic,finelychopped

1 redchilipepper,finelychopped

4 cupschickenstock

2 tablespoonsfreshlysqueezedlimejuice

1 poundboneless,skinlesschickenbreast,slicedintothinstrips

1 tablespoonchoppedfreshcilantro,forgarnish

1.Heattheoilinadeepsaucepanovermedium-highheat;addtheonionandcookfor5minutes,oruntilgolden.Stirinthesquashandcookforanother5minutes.Addthemango,ginger,garlic,andchili,andstir.Pourinthestockandlimejuiceandbringtoaboil.Reducetheheattomediumandsimmerfor20minutes.

2.Addthechickentothesimmeringbrothandcookfor5minutes,untiljustcookedthrough.Garnishwithcilantroandservethesouphot.

Aclosecousintothepumpkin,butternutsquashhasasweetflavorandisrichinvitaminsA,B,andC.Butternutsquashhasveryhighcontentofbeta-carotene,whichhaspowerfulantioxidant

andanti-inflammatorypropertiesthathelpcombatcancer,heartdisease,andcataracts.Beta-carotenealsopreventstheoxidationofcholesterolinthevessels;inotherwords,noplaquedevelopsthatcancauserestrictedbloodflowandleadtoheartdisease.Serveupalltheheart-healthbenefitsthatcomewiththisbeautifulsquash!

SAFFRONGINGERFISHSOUP

BENEFITS:HEART+ANTI-INFLAMMATION+DIGESTION

IfirsttriedthissoupinSingapore,ataspecialdinnerhostedbyawomanwhosefamilyhademigratedfromSoutheastAsia.Itwassosoothingtomystomachbecauseoftheginger.Thesaffroncreatesawonderful,bold,yellow-coloredbroth,whichImistookforcurryatfirstglance.Itturnsoutthere’smorethanonewaytocreateacolorfulbroth!Saffronalsohasmedicinalproperties,oneofwhichisthatitpromotescirculation.Thehostesstoldmethatitwasherfather’sfavoritesoupandthatshebelievedthisspecificsouphadbenefitedhishearthealth.Thesaffronandgingeractivatebloodcirculation,makingthistheperfectfoodforsupportingsomeonewithaheartcondition.

SERVES4

3 cupschickenstock

2 cupswhitewine

1 3-inchpiecegalangalrootorfreshginger,sliced1 teaspoonsaffronthreads

2 teaspoonsalmondoil

1 onion,chopped

1 carrot,chopped

1 stalkcelery,chopped

2 poundsfirmboneless,skinless,whitefishfillets,suchascodorbass,cutintocubes

2 tablespoonsarrowrootpowder

2 tablespoonswater Saltandfreshlygroundblackpepper Parsleysprigs,forgarnish

1.Putthestock,wine,galangal,andsaffronthreadsintoalargesaucepanandbringtoaboilovermedium-highheat.Reducetheheattomedium-lowandsimmerfor20minutes.

2.Meanwhile,heattheoilinaskilletovermediumheatandaddtheonion,carrot,andcelery;cookuntilsoftened,3to4minutes.Removefromtheheat.

3.Removethegalangalfromthebrothanddiscard.Addthefishandcookedvegetablestothesimmeringbrothandcookfor2minutes.Inasmallbowl,stirthearrowroottogetherwith2tablespoonsofwateruntildissolved;slowlystirthemixtureintothesoupandaddsaltandpeppertotaste.Simmerfor2to3minutes,untilfishiscookedthroughandbrothisthickened.

4.Garnishwiththeparsleyandservethehotsoupimmediately.

FamousintheWestforrelievingnausea,gingerhasbeenusedbyChinesedoctorssinceancienttimestofireupvitalityandcurebodyaches,suchasarthritis,headaches,menstrualcramps,andmusclesoreness.Ginger—alsoknownas“galangal”or“galanga”—hasbeenfoundtocontaingeraniol,whichmaybeapotentcancerfighter.Italsopossessesanti-inflammatorypropertiesthathelpalleviatepainandpreventbloodclots.Peopleonbloodthinnersandothermedicationsshouldtakeextraprecautionwiththisnaturalblood-thinner.

SALADS

TheU.S.hasaloveaffairwithsalads,andit’snothardtoseewhywhentheycombinesuchtasty,nutritiousproducewithsuchrefreshing,crisptextures.Youwillnoticethatmanyofthesesaladsfeaturefruitsandvegetablesthatgrowinwarmclimatesorareharvestedinthesummer:cucumbers,watermelon,mint.MotherNaturehastheperfectplanforprovidingfoodthatyourbodyneedsforeachseason,andmostofthesesaladrecipesincludecoolingingredientsthatareperfecttoeatduringhot,steamydays.IliveinLosAngeles,whichisnostrangertosalad,butontheEastCoast,thereisaparticularzestforsaladsinthesummer,andyouwillseethatmanyoftherecipesinthissectioncomefromthatregion.

ThesaladsIselectedforthissectionwereonesthatIverymuchenjoyedeating,butIdowanttomentionthatintraditionalChinesemedicine,eatingraworchilledfoodisusuallydiscouraged,asitissaidtodampenyourdigestivefunction,whichisdiscussedinmoredetailhere.Oneotherthingtoconsideraboutrawfoodisthatitmaypotentiallyharbormicroorganismsthatcouldmakeyousick,sobesuretocleanyourproducewellandfollowproperprepmethods,

asoutlinedhere.Withthosecaveatsinmind,savortheflavorofnature’sbountyinthesesaladrecipes!

ORANGEFRUITSALADWITHMAPLE-GLAZEDGINGERPECANS

BENEFITS:HEART+IMMUNITY+BRAIN&VISION

WhenIwastravelinginVermont,Icameacrossthissaladatasmallcountryinnthatthewholefamilylivedin.IloveditsomuchthatIaskedfortherecipe.Thefamilybroughtouttheirgrandparents,whowereintheirnineties.Apparentlythishigh-fibersaladhadbeenservingthefamilyhealthyandhappybenefitsforalongtime!Anditmakessense.ThecitrusfruitsarefullofvitaminCandbioflavonoids.Theapplescontainpectin,whichlowerscholesterolandgivesyourintestinesanicesweep.Pecanscontainlotsofessentialfattyacidsthatbenefitbrainandhearthealth.ThrowintheVermontmaplesyrup,andyouhaveasweet,lightfruitsaladthatisperfectforahotsummerday,satisfyingbutnottooheavy.

SERVES4

3to4 naveloranges1 greenapple,washed,cored,anddiced

1 redapple,washed,cored,anddiced

½ cupfreshlysqueezedorangejuice

1 cupplainsoyorcoconutyogurt

2 tablespoonshoney

½ cuppecanhalves

¼ cupmaplesyrup

2 tablespoonschoppedfreshginger

1.Peel3oftheorangesandreserve1wholepeelforgarnish.Separatethesectionsandcutoutanyseedsanddiscardthem.Cuttheorangesintosmallchunksandputtheminastrainersetoverapitcherorbowltocatchthejuicewhileyoupreparetherestofthefruit.

2.Putthedicedapplesandorangepiecesintoabowl.Pourtheorangejuiceintoameasuringcup—youneed½cupforthedressing.Ifyouareshort,squeezetheremainingorangeuntilyouhave½cup.Whisktheyogurtandhoneyintotheorangejuiceuntilsmoothandpouritoverthefruit.Coverwithplasticwrapandrefrigerateforatleast2hourstoallowtheflavorstoblend.

3.Meanwhile,lineasmallbakingsheetwithparchmentpaper.Combinethepecans,maplesyrup,andgingerinasmallsaucepanandheatovermediumheat.Cook,stirringconstantly,untilthesyrupissizzlingandbeginstoturnstickyandgoldenbrown.Keepaclosewatchasthesyrupcanburneasily.

Whenthesyrupisverythickanddark,pourthenutsoutontothelinedbakingsheet,separatewithafork,andletcoolcompletely.

4.Cutthereservedorangepeelintofour½-inchby2-inchstrips.Toserve,dividethefruitsaladamong4servingbowlsandtopeachwithafewglazedpecans.Garnisheachbowlwithatwistedorangepeelandserveimmediately.

OrangesarefamousfortheirhighvitaminCcontent,oneofthemostpowerfulantioxidantsandawell-knownimmunesystemsupport.Thisdeliciouscitrusfruitalsohasawidearrayofphytonutrientslikeflavanones,anthocyanins,andpolyphenols.Theseantioxidantnutrientshelpprotectyoufromtheravagesoffreeradicals,thusprotectingcellsandDNAfromthemutationsthatcausecancer.VitaminCalsosupportsthecardiovascularsystem,preventingtheoxidationandhardeningofcholesterol,riskfactorsinstrokeandheartattack.

GRAPEFRUITSALAD

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+DIGESTION+GOODMOOD

ThisisaveryprettyfruitsaladrecipethatIpickeduponmytravelstotheEastCoast.Grapefruitshavesomanybenefits!ExtremelyhighinvitaminC,grapefruithelpssupporttheimmunesystem.Itcontainsnaturalsalicylicacid,whichhelpswitharthritis,andisfulloffree-radical-fightingphytonutrientslikelimonoidsandlycopene,whichhelppreventaginganddefendagainstcancer.Additionally,grapefruitcanlowercholesterol.TraditionalChinesemedicinefindsthemtobeagreataidindigestion.Thedarkredskinofthecranberriescontainsflavonoidsthatarepowerfulantioxidantsandhavebacteria-fightingproperties.Onewarning:eatinggrapefruitisusuallydiscouragedforpeopletakingcertainmedications,asitcaninterferewithbloodpressureandheartmedications.

MAKESABOUT3CUPSOR4SERVINGS

2 mediumRubyRedgrapefruits,peeled

½ cuphoney

¼ cuporangemarmalade

1 cupfreshcranberries

2 mediumbananasor1largebanana

1.Usingasharpknife,sectionthegrapefruitoverabowl,savingthejuiceandtransferringthesegmentstoanotherbowl.Pourthejuiceintoameasuringcupandaddenoughwatertothejuicetomeasure½cup.

2.Putthejuicemixture,honey,andmarmaladeintoasmallsaucepanandbringtoaboil,stirringtodissolve.Reducetheheattomedium-low,addthecranberries,andcook,stirring,untilthecranberryskinspop,about5minutes.Removefromtheheatandletcool.

3.Pourthecooledcranberrymixtureoverthegrapefruitsectionsandrefrigerateuntilreadytoserve.

4.Justbeforeserving,slicethebananasandstirintothechilledgrapefruitmixture.Serveimmediately.

Thebananainthisrecipehelpsbalanceoutthetartnessofthegrapefruit,butanytimeisagoodtimetoindulgeinthispotassium-packedsnack.Potassiumisanessentialmineralformaintainingnormalbloodpressureandheartfunction.Inaddition,bananashavelongbeen

recognizedfortheirantacideffects,whichprotectagainststomachulcers.VeryrichinB6,

bananasmayhelpboostyourmood,too!

MOUTHWATERINGMELONDELIGHT

BENEFITS:HEART+IMMUNITY+BRAIN&VISION

Nothingsayssummerlikeajuicy,coolingwatermelon!MymotherusedtomakethisformybrotherandmeduringveryhotsummersinAsia,anditwouldcoolusdownimmediately.Watermelonisanexcellentsourceoftheantioxidantlycopene,whichhasbeenassociatedwithareducedincidenceofcancer,cardiovasculardisease,andmaculardegeneration.ItisalsofilledwithvitaminsAandC,makingitgoodforyourvision,anditcontainstheaminoacidarginine,whichhelpslowerbloodpressurethroughitsproductionofnitricoxide.

SERVES4

1 cupchoppedwatermelon

¼ cupcrumbledgoat’smilkfetacheese

1 smallredonion,thinlysliced

¼ cupchoppedfreshmint Honey,forgarnish Combinethemelon,cheese,onion,andmintinaservingbowlandmixgently.Drizzlealittlehoney

overthetopforatouchofaddedsweetnessandserveimmediately.

Mintpairsperfectlywithmanysummersalads.ConsideredoneofthemostversatileherbsintraditionalChinesemedicine,mintisknowntorelaxtheintestines,settlethestomach,andalleviategas.Additionally,mintisrichinantioxidantsthatsupportgoodvision,anditcleansesyourliver,helpingeliminateharmfultoxinsfromyourbody.Sprinklemintonyourfoodforflavororsteepinteaanddrinkthirtyminutesaftermealtimesforuntroubleddigestion.

COOLANDCRUNCHYSALAD

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+DIGESTION+ANTI-AGINGBEAUTY

ThisisaclassicMiddleEasternrecipethatisverycoolinginthehotmonths,dueinlargeparttothemainingredient.Cucumbersareaverypopularvegetable,widelycultivatedandusedbymanycultures.HighinvitaminCandbeta-carotene,cucumbershaveanti-inflammatorypropertiesandalsoanti-cancerproperties,thankstothelignanstheypossess.Radishesarehighinfiber,whichisparticularlyhelpfulwithkeepingdigestionontrackandfightingcoloncancer.Whenpairedwithsunflowerseeds,thecomplexcarbohydratesofthevegetablesarebalancedoutbythehealthyfatandproteinoftheseeds.Withveggiesalads,youalwayswanttoachieveanutritionalharmonybyaddingbeans,legumes,nuts,orseeds.

SERVES4

1 chilledEnglishcucumber,diced

4 smallradishes,sliced

½ cuplowfat,unsweetenedyogurt

2 tablespoonsfreshlysqueezedlemonjuice

1 tablespoonextra-virginoliveoil

1 teaspoonsunflowerseeds,toastedandcooled

2 tablespoonsmint,chopped Combinethecucumberandradishesinabowl.Inaseparatebowl,whisktheyogurt,lemonjuice,

andoliveoiluntilcombinedandcreamy.Addthedressingtothecucumbersandradishesandmixwell.Sprinklethetoastedsunflowerseedsandmintoverthetopofthesaladforanaromaticandnuttycrunch!Serveimmediately.

Itisnocoincidencethatonecouldbe“coolasacucumber.”Coolinginnature,traditionalChinesemedicineconsiderscucumberhelpfulforquenchingthirst,relievingirritability,andpromotingdiuresis.Asanaturaldiuretic,cucumberwillhelphydrateandlowerthepressureinthearteries.Itisalsohelpfulforreducinginflammationinthebodyandhasincredibleanti-cancerproperties.Cucumber’scontentofsilicagivesittheabilitytosootheskinirritationandreduceswelling—soasliceonabugbitecanhelpminimizeswelling.Thecucumberisexcellentinsalads,asasnackalone,orpickled.

MANGO-AVOCADOSALAD

BENEFITS:HEART+ANTI-INFLAMMATION+METABOLISM+DIGESTION

AfriendofminefromPerugrewupeatingthissaladrecipe,whichhisgrandmotherusedtomake.Hisgrandmalivedto104,soyoucancountthisamongoneofthegreattried-and-truelongevitydishesandsummertimefavorites!Mangoandavocados,veryabundantinthatpartoftheworld,havemanyhealthbenefits.

SERVES4

1 largemango,peeled,pitted,anddiced

1 largeavocado,peeled,pitted,anddiced

1 cuppeeledanddicedjicama

2 tablespoonschopped,toastedalmonds

1 tablespoondriedcranberries

1 tablespoonfreshlysqueezedlemonjuice

1 tablespoonextra-virginoliveoil Tossthemango,avocado,jicama,almonds,andcranberriestogetherinamediumbowl.Drizzlethe

lemonjuiceandoliveoiloverthefruit,tossgentlytocombine,andserveimmediately.

OriginallyfromAsia,mangoeswerebroughttoSouthAmericainthefifteenthcentury.AccordingtotraditionalChinesemedicine,themangoregeneratesthebody’sfluids,stopscoughs,andstrengthensdigestion.Indeed,theyareespeciallyrichindigestiveenzymesandhelpdetoxifythebody.Mangoesalsohelpstrengthenthemetabolism’sfunction,whichencouragesweightlossandbenefitscardiovascularhealth,helpingtopreventhighcholesterol,highbloodpressure,andinsulinresistance.Mangoeshavebeenfoundtohaveincredibleanti-inflammatoryproperties,hormone-regulatingvitaminE,blood-buildingiron,andbone-strengtheningminerals.

EDAMAME,SEAWEED,ANDTOFUSALAD

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION

IreceivedthisrecipefromaJapanesedoctor,whoisalsoanutritionist.HecameacrossthisrecipeinatraditionalJapanesecookbook,andbeganrecommendingittohispatientsbecauseitwasfullofsomanyhealthbenefits.Itisalight,low-caloriesalad,yethighlynutritious.Theseaweedhelpsreduceinflammationandisanimportantsourceoftraceminerals.Therealstarofthissaladistheedamame,whichisfilledwithproteinandcholesterol-loweringproperties,andithasalsobeenfoundtohelppreventbreastandprostatecancer.

SERVES4DRESSING⅓ cupricevinegar

1½ tablespoonswalnutoil

1½ teaspoonslow-sodiumsoysauce

1 teaspoongratedfreshginger

½ teaspoontoastedsesameoil Smallpinchcayennepepper

SALAD

1 poundextra-firmtofu,cubed

½ smalldaikonradish,peeledandslicedintomatchsticks

¼ ouncewakameseaweed,soakedinwaterfor1hour

1½ teaspoonssesameseeds

2 cupsfrozenshellededamame,thawed,rinsed,andpatteddry

1 tablespoonchoppedfreshcilantro

1.Tomakethedressing,inalargebowl,whiskthevinegar,walnutoil,soysauce,ginger,sesameoil,andcayennetogetheruntilwellcombined.Gentlyfoldinthetofuandradishuntilcoatedandsetasidetomarinatefor30minutes.

2.Meawhile,bringasmallsaucepanofwatertoaboilandaddtheseaweed;boilfor15minutes,untilsoft,anddrainwell.Putthesesameseedsinasmall,dryskilletovermedium-lowheatandtoast,swirlingthepan,forabout3minutes,oruntilgoldenandfragrant.Pourtheseedsoutontoaplateandcool.

3.Removethetofufromthemarinadeandsetasideonaplate.Addthedrainedseaweedandedamametothedressingandtosswelltocombine.Gentlyfoldthetofubackintothesaladuntilevenlycombined

andtransferittoaservingplate.

4.Sprinklethetoastedsesameseedsoverthetop,garnishwithchoppedcilantro,andserveimmediately.

Oftenfoundfloatinginmisosoup,wakamelookslikeslipperyspinach,butasyouseehere,itcanalsoeasilybecomeasalad.Itisadiuretic,whichmeansithelpsreducetheamountofwaterinthebody.Becauseitpreventsbloatingandispackedwithosteoporosis-preventingcalciumandmagnesium,wakameissometimesreferredtoasthe“women’sseaweed.”Butthewakamebenefitsdon’tendthere—thisseaweedisalsohighinimportanttracemineralsandisoneofthefewnon-animalsourcesofvitaminB12.

WARMCODSALAD

BENEFITS:HEART+BRAIN&VISION+GOODMOOD

IhadapatientfromNorwaywhousedtotravelthereoftentoseeherrelatives.Shesharedthisrecipewithme,andrelishedeatingthisfamilyfavoritebecauseithadbeenapartofherNorwegianbackgroundforaslongasshecouldremember.Hergrandparentsandgreat-grandparentslivedintotheirnineties.Cod,likemostotherfish,hasmanycardiovascularbenefitsbecauseitissuchanexcellentsourceofomega-3fattyacids.Whencomparedtomostotherformsofprotein,fishismucheasiertodigest—helpingyoutoreallytakeadvantageofthewonderfulnutrients.

SERVES4

1 (1-pound)skinless,bonelesscodfillet

2 tablespoonscoarseseasalt

1 cucumber,peeledanddiced

10 cherrytomatoes,halved

1 avocado,peeled,pitted,andcubed

2 tablespoonsfreshlysqueezedlimejuice

5 tablespoonsoliveoil,divided

1 headbutterlettuce,chopped

2 shallots,minced

1.Putthecodinadishandrubtheentiresurfacewiththeseasalt;refrigeratefor2hours.

2.Whenreadytocookthefish,inasmallbowl,gentlytossthecucumbers,tomatoes,andavocadountilcombined.Drizzlethelimejuiceand3tablespoonsoftheoliveoiloverthevegetablesandtosslightlytocoat.Dividethelettuceamong4servingplatesandevenlydistributethecucumbermixtureoverthetopofeachplateofgreens.Setasidewhileyoucookthefish.

3.Rinsethecodfilletwellundercoldrunningwaterandpatverydrywithapapertowel.Cutthefishinto1-inchchunks.Heattheremainingoilinalargenonstickskilletovermedium-highheat.Addthecodandshallotsandcook,turningandstirringfrequently,untilthefishisturninggoldenandiscookedthrough,2to3minutes.

4.Removethefishfromtheheatanddivideitevenlyamongthe4salads.Serveimmediatelywhilewarm.

Cod,likemostfish,alsohasBvitamins,suchasB12andB6,whichfightagainstinflammation

inbloodvessels.Numerousstudiesshowthatpeoplewhoeatalotoffish—especiallycold-waterfishlikecod—havelessriskofheartattack,becausetheomega-3fattyacidsDHAandEPAaregoodforcontrollingbloodpressureandhelpingtopreventbloodclots.Thesefattyacidsalsohelpsupporteyehealth,boostbrainhealth,andcanevenhelpelevateyourmood.PeoplewhoeatfishgenerallyhavehigherIQsandlowerratesofdementia;itmayevenprotectagainstAlzheimer’s.Thistastywhite,mild-flavoredfishisavailableyear-round.Itisagoodideatogettoknowyourlocalfishmongersothatyoucangetanswerstoanyquestionsyoumayhaveaboutfreshnessandsustainabilityoftheirsource.

SALMONLEEKSALADWITHGINGER-MISODRESSING

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION

MylovelywifeadaptedthisdishfromaCanadianfriendofhers,whosaidthisrecipehadbeeninherfamilyforsometime.Herfriend’sfamilywasfromBritishColumbia,aplacewheresalmonisabundant.MywifeaddedanAsianflairwiththeginger-misodressing.Salmonhassomanyhealthbenefitswithitsomega-3s,especiallywhencombinedwiththeleek,whichisgoodforcirculation.

SERVES4

4 (6-ounce)boneless,skinlesssalmonfillets

20 thinslicesfreshpeeledginger Salt

6 smallleeks,trimmedandcutinto¼-inchslices Lettuceleaves,forserving

GINGER-MISODRESSING

½ cupricevinegar

¼ cupmisopaste

1 teaspoongroundginger

1.Preheattheovento325°F.Placealargesheetofparchmentpaper,largeenoughtolooselytentaroundall4piecesofsalmon,onabakingpan.Rubthesalmonpieceswithasliceofgingerandseasonthemtotastewithsalt.Placethesalmonfilletsinthecenteroftheparchmentpaperonthepanandcoverthemwiththegingerslicesandleeks.Bringupthesidesofpaper,foldingthetopandsidestomakeatent,enclosingthesalmoncompletely.Bakeuntilthesalmoniscookedthrough,about30minutes.

2.Meanwhile,heatthevinegarinasmallsaucepanoverlowheatuntilwarm.Addthemisopasteandgroundginger,whiskinguntildissolved.Removefromheat.

3.Line4servingplateswithlettuceleaves.Takethesalmonoutoftheovenandcarefullyremovetheleeksandgingerpiecesfromthesalmon.Divideandarrangetheleeksontopofthelettuceandtopeachplatewithasalmonfillet.Pourthedressingoverthesalmonandgarnishwiththecookedgingerslices.Servewarmorcold.

Consideredawarmingfood,leeksperkuptheimmunesystemwiththeirrichsourcesofvitaminC,potassium,chromium,andselenium.Additionally,theycontainvolatileoilsthatare

antimicrobialandhelpstimulateimmunity.Leeksguardyoufromdiseaseslikediabetes,arthritis,heartdiseases,andcertainformsofcancer.

SMALLDISHES

Icallthissection“SmallDishes”becausetheportionsareabitsmallerthanwhatwehavegrownaccustomedtointheU.S.IwantedtotapintotheEuropeanideaofeatingsmallerportionsofhigh-qualityfood,whichisgoodforyourheart,greatforyourdigestion,andhelpfulwithweightloss.ManyEuropeancultureseatamid-afternoonmeal.Take,forinstance,theEnglishmid-afternoonhightea.Theygivethemselvesalittlesnackandthendon’tfeelsodrainedintheafternoonorsofamishedbydinnertime.TherealinspirationforthissectionandthesmallerportionsinthisbookareSpanishtapas,avarietyofsnacksthatyoueatslowlyasyoumakeconversationwithothers.Whilewewillnotexcessivelypartakeintherequisitealcoholicdrinkthatusuallyaccompaniestapas,therecipesinthissectionofferplentyofsnack-sizeitemsthatareeasytoprepare,mouthwateringlytasty,andincrediblyhealing.

Morethanhalfoftheserecipesarevegetarian,andwillteachyouhowyoucaneasilymakeadeliciousmealthatdoesnotrelyontheusualentréecenterpieceofmeatwithafewafterthoughtsides.Themajorityofthenon-vegetarianrecipesfeaturefish,becauseitisfullofhealthyfatsthatsupportyourheartandbrainhealth,aswellasbeingtheanimalproduct

mostfrequentlyeatenbycentenarians.Cheerstoyourhealthandlongevity!

GRILLEDPORTOBELLOMUSHROOMSWITHGOATFETA

BENEFITS:IMMUNITY

IcameacrossthisclassicItalianrecipeatafriend’ssummerbarbecue,andthecombinationisjustrightforlongevity.Goat’smilkorsheep’smilkdairyishighinproteinandismucheasiertodigestthancow’smilk.Theportobellos,likeallmushrooms,benefittheimmunesystem.Thefetacheeseflavorscombinesowellwiththeportobellothatyoupracticallydon’thavetoseasonthisdish!

SERVES4

4 mediumportobellomushrooms,washedandpatteddry

½ cupoliveoil,plusmoreforgarnish

2 tablespoonsfreshlysqueezedlemonjuice

2 clovesgarlic,crushed

1 tablespoonfreshoreganoleaves

1 tablespoonfreshmintleaves

1 redchili,seededandminced

½ cupcrumbledgoat’smilkfetacheese

1 handfulflat-leafparsley,chopped,forgarnish

1.Placethemushroomsonabakingsheet.Puttheoliveoil,lemonjuice,garlic,oregano,mint,andredchiliintoablenderorfoodprocessorandpulseuntilitformsathicksauce.Brushthesauceonbothsidesofthemushrooms.

2.Preheatastovetopgrillpanovermedium-highheat.Whenitstartstosmoke,grillthemushrooms,turningonce,untilgrillmarksappearandthemushroomissoftenedandreleasingjuice,about10minutes.

3.Transferthemushroomstoaservingplatter,scatterthecheeseoverthewarmmushrooms,drizzlealittleoilovereach,garnishwithparsley,andserveimmediately.

Iusuallydon’trecommendgrillingbecausepeopleoftenburntheirfoodonthegrill,creatingcarcinogensthatareverybadforyou.Inthiscase,themushroomsareplacedonagrillpanandnotdirectlyonthegrill,whichgivesyoutheflavorwithoutthechar.Makesureyoualwaysmonitoryourfoodonthegrilltobesureitisn’tburning,andkeepgrillingingeneraltoaminimum,nomorethanonceaweek.

STUFFEDCUCUMBERCUPSWITHSHIITAKEMUSHROOMSANDLOTUSROOT

BENEFITS:IMMUNITY+CLEANSING+ANTI-AGINGBEAUTY

ThisrecipewascollectedduringmyinterviewswithcentenariansinChina.Theshiitakemushroomisknowntoboosttheimmunesystemwhilethelotusrootpromotesdetoxification.Thesetwoingredientstogethermakeaformidablefoodcombinationtoboostimmunityandprovidepreventionandsupportofcancer.

SERVES4TO6

2 freshlotusroots,peeledandthinlyslicedcrosswise

4 thinEnglishcucumbers

10 driedshiitakemushrooms,soakedinwarmwaterfor1hour

2 tablespoonssesameoil,plusmoreasneeded

4 scallions,finelychopped

4 shallots,finelychopped

3 redchilies,seededandfinelychopped

1 teaspoonsalt

1.Preheattheovento375°F.Spreadthelotusrootoutonabakingsheetandbakefor20minutes.Removeandsetasideseveralpiecesforgarnish.Choptheremaininglotusrootintosmallchunks.

2.Washthecucumbersthoroughlyandpatthemdrywithapapertowel.Cuttheendsoffthecucumbersandslicethemintochunksabout1½inchesthick.Standtheslicesuprightandscoopoutthecenterofeachcucumberpiecewithamelonballerorteaspoon,leavingabaseinthebottomofeachcup.

3.Drainthemushroomsandremoveanddiscardthestems.Heattheoilinawokovermedium-highheat.Addthemushroomsandstir-fryuntilsoftened,about5minutes.Removethewokfromtheheat,transferthemushroomstoacuttingboard,andcoolbriefly;coarselychopthem.

4.Heatthewokagainovermediumheatandaddthescallions,shallots,andredchilies;stir-fryfor5minutes.Addthechoppedlotusroot,mushrooms,andsalttothewokandstir-fryforanother2to3minutes.Transferthevegetablestoabowlandletcool.

5.Putthegarnishingslicesoflotusrootintothewokandstir-fryuntilslightlybrown,addingalittleoilifnecessarytokeepthemfromsticking.Takecarenottobreakthem.Removepromptly.

6.Fillthecucumbercupswiththecooledfilling.Garnishwiththeslicesoflotusrootandserveimmediately.

ConsideredanherbbytraditionalChinesemedicine,thelotusrootisanAsianvegetablethatissimilarinshapetoalongsquash.Itisagentlediuretic,whichishelpfulforkidneysupportandriddingthebodyofexcesswater.Highinfiberandpackedwithmanysignificantvitaminsandminerals,lotusrootisnotableforitshighcontentofvitaminC.VitaminCisessentialforcollagensynthesisinthebodyandhelpsboostimmunityandremovecancer-causingfreeradicals.LotusrootcanbefoundinAsianmarketsandonline.

BRAISEDCHICORYWITHREDWINEVINEGAR

BENEFITS:HEART

ChicoryisnotusuallyeatenasavegetableintheU.S.,exceptforintheSouth.ApatientofminefromGeorgiasharedthissimplefamilydishofbraisedchicorythatheandhislong-livingparentshavebeeneatingregularlyforyears.Theyobviouslydidn’tsubscribetothetypicalSoutherndiet!Thechicorycombinedwiththevinegarwillnotonlysatisfyyourtastebudsbutwillalsokeepyourheartstrongandhealthy.

SERVES4

1 tablespoonoliveoil

8 chicoryheads,trimmed⅓ cupchickenorvegetablestock

2 teaspoonsredwinevinegar

1 teaspoonmaplesyrup

2 tablespoonswalnutoil

1 tablespoonfinelychoppedchives,forgarnish

1.Heattheoliveoilinalargeskilletovermediumheat.Addthechicoryandcook,turningfrequently,untillightlybrownedonallsides.Addthestock,vinegar,andmaplesyrupandcookuntilitbeginstoboil.Reducetheheattolow,cover,andcookfor30minutes,oruntilthechicoryistenderandaknifeinsertedintothecoresmeetslittleresistance.

2.Removethelidandcontinuesimmeringuntiltheliquidhasnearlyevaporated,10to15minutesmore.Transferthechicoryto4servingbowls,drizzlesomewalnutoilovereach,garnishwiththechives,andserveimmediately.

AvegetablecommonlyeateninAsiaandpartsofEurope,chicoryismostcommonlyusedintheU.S.asacoffeesubstitute—butitisverytastywhenbraisedasavegetable.ConsideredahealthtonicintraditionalChinesemedicine,chicorycontainsacompoundcalledinulinthathasbeenfoundusefulinpreventingandtreatingcongestiveheartfailure.Additionally,researchhasfoundthatchicorycanslowarapidheartbeat,helplowercholesterol,andslowtheprogressionofhardeningofthearteries.

SEAWEEDANDVEGETABLEMEDLEY

BENEFITS:HEART+ANTI-INFLAMMATION+METABOLISM+CLEANSING

ThisisanotherrecipethatcomesfromChinesecentenariansIinterviewed.Seaweedhasmoreconcentratednutritionthanvegetablesgrownonlandandhaslongbeenconsideredtopossesspowerstoprolonglife,preventdisease,andimpartbeautyandhealth.Forthousandsofyears,thismineral-richvegetablehasbeenastapleinAsiandiets.Combinedwiththeantioxidant-richvegetables,thisisonelongevityrecipetocelebrate!

SERVES4

1 (15-inch)piecekombuseaweed

10 smalldriedChinesemushrooms

1 smallcarrot,cutinto2-inchpieces,andthinlyslicedlengthwise

1 cupsnowpeas,trimmed(halvedcrosswiseiflarge)

6 stalksasparagus,trimmedandcutinto2-inchpieces

1 mediumgreenbellpepper,seededandcutintobite-sizepieces

1 tablespoongrapeseedoil Seasaltandfreshlygroundpepper

1.Intwoseparatebowls,soakthekombuandmushroomsinwarmwateruntilsoftened.Drainthekombuandcutitinto1-inchpieces.Strainthemushrooms,reservingthesoakingwater.Removethemushroomstemsanddiscard;quarterthecaps.

2.Putthemushroomsoakingwaterintoamediumsaucepanovermedium-lowheat.Addthekombuandmushrooms,cover,andcookuntilverytender,addingwaterifthepandriesout.Increasetheheattomedium,addthecarrot,cover,andcontinuecookingfor3minutes.Addthesnowpeas,asparagus,andpepper,increasetheheattohigh,cover,andcookfor3minutesmore.

3.Removethepanfromtheheat,stirintheoil,seasonwithsaltandpeppertotaste,andmixuntilcombined.Servethemedleyhot.

Withitspowerfultraceminerals,kombuaidsyourbodyindetoxification.Itcomesinlong,thickbrownstripsandisvaluableforitshighcontentofiodine,whichisneededtoproducetwoimportantthyroidhormonesthatcontrolthemetabolism.Ourbodiesdon’tmakeiodine,sowehavetogetitthroughfood.Manypeoplearethyroiddeficient—kombucancometotherescuewithitsiodinecontent.Also,thereisapigmentinkombucalledfucoxanthin,whichmayboost

productionofaproteininvolvedinfatmetabolism.Youcanfindkombuinmanyhealth-foodstores,Asianmarkets,andonline.

BROCCOLISTIR-FRYWITHYAMNOODLES

BENEFITS:IMMUNITY+ANTI-INFLAMMATION+BRAIN&VISION

ThisdishisastapleoftheJapanesecentenariandiet.Anti-cancerous,anti-inflammatory,andrichinantioxidants,broccoliisacruciferousvegetablethathelpsboostimmunity,brainhealth,andvisionhealth,amongmanyotherbeneficialtalents.Combinedwiththeothervegetables,herbs,andyamnoodles,thistastydishisincrediblyhighinfiberandantioxidants.

SERVES4

1 (1-pound)packageyamnoodles

1 tablespoonwalnutorpeanutoil

2 clovesgarlic,thinlysliced

2 leeks,trimmedandcutdiagonallyinto⅛-inchthickslices

2 cupsbroccoliflorets

2 carrots,thinlysliced

1 cuphalf-moonzucchinislices

¼ cupwaterorvegetablebroth

5 whitebuttonmushrooms,sliced

1 redbellpepper,cored,seeded,andcutlengthwiseintothinstrips

1 tablespoonchoppedfreshbasil

1 tablespoonchoppedfreshcilantro

1 tablespoontamari

1.Bringasaucepanofwatertoaboilandcooktheyamnoodlesaccordingtothepackageinstructions,rinseundercoldwater,andreserve.Fillthepanwithwateragainandbringtoaboil.

2.Heattheoilinawokorlargeskilletovermedium-highheat.Addthegarlicandleeksandsautéuntilcrisp-tender,3to4minutes.Addthebroccoli,carrots,zucchini,andwaterorbroth.Coverthepanandcook,stirringfrequently,for5minutes.Addthemushroomsandredbellpepperandcontinuecooking,stirringconstantly,for5minutes.Addthebasil,cilantro,andtamari.Stirwellandremovefromtheheat.

3.Dropthecookedyamnoodlesintotheboilingwaterfor10secondstoreheat.Draininacolanderandshakewell.Dividethewarmnoodlesamong4servingplatesandladlethevegetablestir-fryovereachplate.Serveimmediately.

Highinfiber,yamnoodlesarestarchy,butnothighontheglycemicindex—sothebodydoesn’thavethesamesugarreactionitwouldhavetowheatpasta.Yamsingeneralhavemanybenefits,includingthattheycontainnutrientsthathelpthembalancebloodsugar,makingthemgoodforthosewhosufferfrombloodsugarimbalance,includingdiabetics.Yamsalsocontainaproteinthathelpslowerhighbloodpressure.IntraditionalChinesemedicine,theyamisconsideredadigestiveandkidneytonic.YoucanfindfreshyamnoodlesinAsianmarketsorintherefrigeratedsectionofmanyhealth-foodstores.

ALMONDANDVEGGIESTIR-FRY

BENEFITS:HEART+IMMUNITY+ANTI-AGINGBEAUTY

Thistastystir-frywassharedwithmebyapatientfromHongKong.Sherememberedthisasthedishthatgothertoeatvegetableswhenshewasveryyounganddidn’tcareforthem.Thetextureandtasteoftheextremelybeneficialalmondscastthevegetablesinadeliciouslight.Trythisoneoutonanyfriendsorfamilyyouknowwhodon’twanttoeattheirveggies!

SERVES4

2 smallyamsorsweetpotatoes,cutintobite-sizepieces

1 smallheadcauliflower,cutintobite-sizepieces

2 leeksor1mediumonion,sliced

1 summersquash,stemmedandcutintobite-sizepieces

1 handfulgreenbeans,cutintobite-sizepieces

1 cupwhitebuttonmushrooms,quartered

4 teaspoonstoastedsesameoil

½ cupslicedalmonds

2 tablespoonsarrowrootpowder

2 tablespoonswater Saltandfreshlygroundblackpepper Toastedsesameseeds,forgarnish

1.Puttheyams,cauliflower,leeks,squash,greenbeans,andmushroomsintoalarge,deepskilletandpourinjustenoughwatertocoverthebottomofthepan.Bringtoaboil,reducetheheattomedium-low,cover,andcookuntilthevegetablesarejusttender,about10minutes.

2.Meanwhile,put2teaspoonsoftheoilintoasmallskilletovermedium-lowheat.Addthealmondsandcook,stirring,untillightgoldenbrown.Removefromtheheat.

3.Inasmallbowl,whiskthearrowrootpowderwith2tablespoonswateruntildissolved.Removethelidfromthevegetablesandstirinthearrowrootmixture.Seasonthevegetableswithsaltandpeppertotaste,andcookuntiltheliquidthickens,1to2minutes.Addthetoastedalmondsandremainingsesameoiltothevegetablesandstirwelltocombine.Removefromtheheat,garnishwithsesameseeds,andserveimmediately.

Highinhealthymonounsaturatedfats,almondshavebeenlinkedwithlowerLDLcholesterollevelsandreducedriskofheartdiseasebymanystudies.AlmondsarealsohighinvitaminE,

whichactsasanantioxidantandalsohasheart-protectiveproperties.Inaddition,aquarter-cupofalmondscontainsonequarterofyourdailyvalueformagnesium,anessentialmineralthatbenefitsheartfunction,aidsinbonegrowth,andmayprotectskinfromUVdamage.Accordingtostudies,thehealthyfatsinalmondsmayevenbeabletohelpyouloseweight.

BROWNRICEWITHPINENUTS

BENEFITS:HEART+IMMUNITY+BRAIN&VISION+ANTI-AGINGBEAUTY

Whileinterviewinga101-year-oldmanfromKunming,China,Ilearnedaboutthissimple,tastyrecipe.Helikedtocooknutsandseedswithhisrice,whichIfounddelicious.Thisrecipewasoneofmyfavoritesofhisnut-ricecombinations.Notonlydoesitaddadeliciouslynuttyflavorandtexturetothebrownrice,butpinenutsarechockfullofnutrients—essentialfattyacids,antioxidantslikepycnogenol,andprotein.Thisdishcouldeasilyserveasaquickmealonthegoorawonderfulcomplementtoanymaincourse.

SERVES4

2 cupswhole-grainbrownrice

½ cuppinenuts,toasted⅓ cupmincedfreshdill,optional Preparethericeaccordingtothepackagedirections.Whilestillwarm,tossthericewiththepine

nutsanddillinaservingbowl.Servewarmoratroomtemperature.

Pinenutsarenotactuallynutsatall,buttheedibleseedsofpinecones.Theyareverybeneficialforhearthealthbecause,likenuts,theyarehighinmonounsaturatedfats.Inaddition,thepotentantioxidantcalledpycnogenolprotectsthevascularendothelialcells(whichmakeuptheliningoftheheartandbloodvessels)fromfreeradicaldamage.Pycnogenolalsohelpsprotectthebrainfromfreeradicals,worksasananti-inflammatory,andhelpspreserveskinstructure.Pinenutscangorancidquickly,butyoucanextendtheirlifebykeepingthemintherefrigerator.

VEGETABLEALMONDPIE

BENEFITS:IMMUNITY+ANTI-INFLAMMATION+BRAIN&VISION

Thisdishistotallysatisfying,highinfiber,andprovidesallyourrecommendeddailyportionsofvegetablesinonecompletemeal.Itisagreatwaytogetchildrenwhodon’tlikevegetablestoeatthem.Infact,thisisarecipemymotherusedtomakeformybrotherandme,andweloveditsomuch,weusedtofightoverit!Whenweweregrowingup,sheusedtojuicevegetablesalot,andafterjuicing,shewouldhaveapileofleftoverpulp.Insteadoftossingit,shewouldbakeitinapie,whichishowthisrecipecameabout.Youcandothesame,andfeelfreetovarythevegetablestoyourtaste.

SERVES4CRUST

1 cupbrownriceflour,plusmoreforrolling

2 tablespoonsavocadooil

¼ cupsesameseeds

2 tablespoonssesametahini

FILLING

2 turnips,chopped

2 carrots,chopped

1 onion,minced

2 clovesgarlic,minced

1 headpurplecabbage,chopped

1 1-inchpiecefreshginger,peeledandfinelyminced

3 tablespoonssesameoil

¼ cuppeanutbutter

1 tablespoonhoney

1 tablespoonvinegar Seasalt

3 tablespoonsarrowrootpowder

1½ cupswater

½ cupslicedalmonds

1.Preheattheovento375°F.Tomakethecrust,puttheflour,oil,sesameseeds,andtahiniintoamixingbowlandmixbyhanduntilasoftdoughforms.Lightlyflouraworksurfaceandpressorrollthecrustintoarough14-inchcircle.Transferthedoughtoadeep10-inchpieplateandpressthedoughevenlyintoit.Foldtheedgesaroundtherimoftheplateundertocreatealip.Bakefor15minutes.

2.Tomakethefilling,putabout¼cupwaterintoalargesaucepanandheatitovermedium-highheat.Whenthewaterisbubbling,addtheturnips,carrots,onion,garlic,cabbage,andginger.Stirthevegetables,cover,andcookfor10minutes.Makesurethereisenoughwaterinthepantoavoidburningthevegetables.Addthesesameoil,peanutbutter,honey,vinegar,andsalttotaste.Reducetheheattolow.

3.Dissolvethearrowrootpowderin1½cupswaterandslowlystirintovegetables;cookuntilthickened.Pourthevegetablemixtureintothepiecrust,topwiththealmonds,andbakeuntilthecrustisgoldenbrownandthefillingisthickandbubbly,about45minutes.

4.Coolthepieonarackforatleast30minutesbeforeslicingandserving.

Thecrustinthisrecipeismadewithsesamegoodness,thankstoits¼cupofseedsandtahini.Richinantioxidantproperties,sesameseedsaddadeliciousnuttyflavorandcrunchtoyourmeals,whileprovidingyourbodywithcrucialnutrients.Onelargehandful(about¼cup)ofsesameseedsgivesyouapproximately74percentofthedailyvalueforcopper,31percentofmagnesium,35percentofcalcium,andabout30percentofiron.Inaddition,sesameseedsarerichinzinc,whichimprovesbonemineraldensity.Zincisalsoapowerfulimmuneboosterandmaypotentiallyshortenthedurationofcolds.

STUFFEDPUMPKIN

BENEFITS:HEART+IMMUNITY+METABOLISM+BRAIN&VISION

Thissimpleandeasy-to-makerecipecamefromapatientofminewhoclaimedthatitwasherparents’favoriterecipe.Bothofherparentsarestilllivingandareintheirnineties,soitmustbeagoodmatchforlongevity!Icanseewhy:thepumpkin’srichcontentofvitaminslikebeta-carotene,sesame’ssupplyofrichfattyacidsandlignans,celery’ssupportofstrongbones,andonionsforimmunehealthmakethisdishdeliciouslyhealthy.

SERVES4TO6

1 smallpumpkin,about4pounds(smallenoughtofitinsidealargeDutchovenwithalid) Vegetableoil

3 cupscookedbrownrice

1 tablespoontoastedsesameseeds,crushed

3 stalkscelery,chopped

1 onion,finelychopped

1 tablespoonchoppedfreshparsley

1 teaspoonfreshthymeleaves

1 teaspoonchoppedfreshsage

½ teaspoonchoppedfreshrosemary

1 tablespoontamari

1.Preheattheovento350°F.GreasealargeDutchovenwithoil.

2.Washtheexteriorofthepumpkinwell.Cutoffthetop,cleanouttheseedsandmembranes,anddiscard.RubtheexteriorofthepumpkinwithoilandputitintotheDutchoven.PutthepumpkinlidonandthenchecktoseeiftheDutchovenlidfits;trimorremovethepumpkinstemifnecessary.

3.Inalargebowl,stirtherice,sesameseeds,celery,onion,parsley,thyme,sage,rosemary,andtamaritogetheruntilwellcombined.Transferthestuffingtothepumpkincavity,replacethepumpkintopandcoverwiththelid.Bakefor1¼to1½hours,untilaforkeasilypiercesthepumpkin.

4.Removefromtheoven,removethelid,andletthepumpkinstandabout10minutes.Carefullyusetwolargespoonstotransferthepumpkintoaservingplatter.Servewholeatthetableforgueststohelpthemselvestothesoftenedpumpkinandstuffing.

Asthisrecipeshows,pumpkinshavemoreusesthanjustservingasjack-o’lanterns!Pumpkinsarerichinpotassiumandagoodsourceofiron,zinc,andfiber.Thebrightorangefleshisloadedwithbeta-carotene,whichkeepsyourimmunesystemstrong,benefitsvision,helpspreventheartdisease,andmaydefendagainstcancer.Thepumpkinisalsotheperfectfitforlosingweightduetoitsincrediblylowcaloriecountandhighfibercontent.Thesweetesttastecanbefoundinthesmall-sizepumpkinvarietiesknownassugarpumpkinorpiepumpkin.

ROASTEDCHESTNUTSANDWOODEARMUSHROOMSWITHBROWNRICE

BENEFITS:IMMUNITY+ANTI-INFLAMMATION

Anotherofmyfavoritemixednut-ricecombinationsfromChinesecentenarians,thisuniquerecipecontainschestnut,consideredakidneytonicinChinesemedicalnutrition,andisrichinB-complexlikefolate,vitaminC,andfiber.Donotbeafraidofthewoodearmushroom!Itiseasiertocomebythanyoumightthink,andhasbeenfoundtopossessincredibleanti-cancer,anti-inflammatory,andantioxidantproperties.Together,chestnutandwoodearmushroomformapowerfulduointhiscolorfulanddeliciousdish.

SERVES4

1 cupbrownrice

1 cupdriedwholechestnuts Grapeseedoil

5 driedshiitakemushrooms

3 piecesdriedwoodearmushrooms

¼ cuppeas,freshorfrozen

¼ cupcornkernels,freshorfrozen

¼ cupdicedwaterchestnuts

2 teaspoonsoliveoil Seasaltandfreshlygroundblackpepper

1.Soakthericeandchestnutsinalargebowlwith3cupsofwaterovernight(orinhotwaterfor1hour).

2.Preheattheovento250°F.Separatethechestnutsfromthericeandputtheminaroastingpan.Drizzlesomegrapeseedoiloverthechestnutsandroastthemintheovenfor15to20minutes,untilsoft.Setaside.Pourthericeandsoakingwaterintoasaucepanandbringtoaboilovermedium-highheat.Reducetheheattomedium-low,cover,andsimmerfor45minutes.Removefromtheheatandsetaside.

3.Meanwhile,soaktheshiitakeandwoodearmushroomsinwaterfor1hour.Drainthem,slice,andputintoasaucepanwithabout¼cupofwater.Bringthemushroomstoasimmerovermediumheat,cover,andcookfor25minutes,oruntiltender.

4.Addroastedchestnuts,peas,corn,andwaterchestnutstothemushroomsandcookforanother5minutes.Removefromtheheat,stirintheoliveoil,andseasonwithsaltandpeppertotaste.Combine

thechestnutmixturewiththerice,stirwell,andserve.

Unlikeothernutsandseeds,chestnutsarefairlylowincaloriesandfat,butstillcontainawidearrayofbeneficialvitaminsandminerals.Veryhighinfiber,chestnutscanhelplowercholesterollevels.Chestnuts’richsourceofvitaminCprotectsagainstfreeradicaldamageandbolstersimmunity.Ofallthenuts,chestnutscontainoneofthehighestlevelsoffolate.Asanut,itcontainshighlevelsofessentialfattyacids,suchaslinoleicacid,whichbenefithearthealth.Providedyouaren’tallergic,thesecrunchytreatswillserveyouandyourlongevitywell.

MILLETPILAF

BENEFITS:HEART+METABOLISM

Milletisanunder-appreciatedgraininAmerica,butverypopularwiththecentenariansofChina.Ifyouhavenevertriedthislittleyellowgrain,youareinforatreat!Milletisnutritionallyricherthanwheatandhasthebonusofbeinggluten-free.Thisrecipeisapopularoneamongmanycentenarians,whichisnotsurprising,asitisanicebalanceofnutrientsandhealthyoilswithbeneficialherbsandspices.

SERVES4

1¼ cupsvegetablestock1 onion,chopped

1 clovegarlic,minced

1 cinnamonstick

2 bayleaves

1 teaspoongroundcardamom

1 cupmillet

¾ cupfrozenpeas,thawed

1 cupfrozenfavabeans,thawed

½ cuppumpkinseeds

2 tablespoonsfinelychoppedfreshparsley

1 tablespoonfinelychoppedfreshmint

1.Heat¼cupofthevegetablestockinalargesaucepanovermediumheat.Addtheonionandgarlicandsautéfor4to5minutes,oruntilsoftened.Addthecinnamonstick,bayleaves,andcardamomandcookforafewmoreminutes.Removethecinnamonstickandbayleavesanddiscard.Stirinthemilletandremainingvegetablestockandbringtoaboil.Reducetheheattomedium-low,cover,andsimmerfor20minutes.Checkoccasionallyandaddwaterifthepanisdry.

2.Stirthepeasandfavabeansintothemillet,cover,andcookforanother5to7minutes.Uncoverthepanandfluffthemilletwithafork.Stirinthepumpkinseeds,parsley,andmintandtransferthemillettoaservingbowl.

3.Servewarmoratroomtemperature.

Thoughtechnicallyaseed,milletiscategorizedasagrainfromaculinaryperspective.Agoodsourceofmagnesiumandfiber,milletcansignificantlylowertheriskofcardiovasculardisease,obesity,insulinresistance,andtype2diabetes.Milletcontainsaphytonutrientcalledplantlignans,whichmayhelpprotectagainstbreastcancerandheartdisease.Allthis,andgluten-free,too!

ROSEMARYMILLETWITHYELLOWSPLITPEASANDZUCCHINIFLOWERS

BENEFITS:HEART+BRAIN&VISION+GOODMOOD

Avendoratthefarmer’smarketwhereIbuyzucchiniflowerssharedthisrecipewithme.Heallegedthatitcamefromhisgrandmotherwhowasalmostninetyyearsofage.Thenutritiousmilletispairedwithyellowsplitpeas,whicharenolongevityslouch!Theycontainhighlevelsoftryptophantohelpsupporthealthysleepandbalancedmoods.Dressitupwithbeautifulzucchiniflowersandrosemary,whichstimulatesyourbrain’sactivity—andyou’vegotarecipethatpromoteshappiness.

SERVES4

1 cupmillet

½ cupyellowsplitpeas

½ cupcornkernels,freshorfrozen

2 teaspoonsvirgincoconutoil Seasaltandfreshlygroundblackpepper

2 sprigsoffreshrosemary,leavesstrippedandchopped

4to8 zucchiniflowers

1.Putthemilletandsplitpeasintoasaucepan,add3½cupswater,andbringtoaboilovermedium-highheat.Reducetheheattomedium-low,cover,andsimmerfor1hour.

2.Stirthecornintothemillet,cover,andcontinuecookingforanadditional30minutes,addingalittlewatertothepanifnecessary.Whenthesplitpeasaretender,removethepanfromtheheat,stirinthecoconutoil,seasonwithsaltandpeppertotaste,andmixwell.Ladlethemilletintobowlsandgarnishwithrosemaryandoneortwozucchiniflowersontop.

Amemberofthelegumefamily,splityellowpeasaresimplypeasthathavebeendriedandsplit.Theyarehighinprotein,anexcellentsourceoffiber,andhavevirtuallynofat.Theirhighfibercontenthelpsstabilizebloodsugarlevels,beneficialforthosewithinsulinresistanceanddiabetes.Additionally,theyellowsplitpeaalsocontainsmolybdenum,whicheffectivelydetoxifiessulfitesforthosewhoaresensitivetotheirpresenceinpreparedfood.Whenpairedwithagrain,astheyareinthisrecipewithmillet,theybecomeacompleteprotein,essentialforthosewhodon’teatmeat.

CURRYVEGETABLESWITHBROWNRICE

BENEFITS:HEART+ANTI-INFLAMMATION

Morethantwentyyearsago,aswamifromIndiasharedthisfavoriterecipewithme.Judgingfromhisadvancedagebutamazinglyfitphysique,Iamconvincedthatthecombinationofbrownrice,tofu,andvegetablesprovidedabalancedandnutritiousmealforavegetarian.Anddon’tforgetthehealthbenefitsofcurry!Thisorangeyspiceblendcontainsturmericandotherspicesthatpromotecirculation,preventbloodclots,anddecreaseinflammation—allofwhichhelpprotectyoufromheartdisease.

SERVES4

1 cupbrownrice

1 mediumpotato,diced

1 mediumcarrot,diced⅓ poundfirmtofu,diced⅓ cuppeas,freshorfrozen

5 whitebuttonmushrooms,quartered

¼ greenbellpepper,chopped

1 stalkcelery,chopped

2 tablespoonscornstarch

1 tablespooncurrypowder

½ cupwater

1 teaspoonwalnutoil Seasaltandfreshlygroundblackpepper Freshcilantrosprigs,forgarnish

1.Placethericeinasaucepanwith2cupsofwaterandbringtoaboilovermedium-highheat.Reducetheheattomedium-low,cover,andsimmerfor40minutes.Setaside.Thericecanalsobecookedinapressurecookerfor15minutes.

2.Bring2cupsofwatertoaboilinalarge,deepskillet.Addthepotato,cover,turntheheattolow,andcookfor10minutes.Addthecarrotandtofuandcook,covered,foranother10minutes.Increasetheheattohighandaddthepeas,mushrooms,greenpepperandceleryandcookfor2minutes.

3.Inasmallbowl,stirthecornstarchandcurrypowdertogetherandaddthewater;whiskuntilsmooth.Pourthemixtureslowlyintothepan,stirringgentlyuntilthickened.Removethecurryfromtheheat,stirinthewalnutoil,andseasonwithsaltandpeppertotaste.

4.Toserve,dividethebrownriceamong4platesandpourthecurryvegetablesovertherice.Garnishwiththecilantrosprigs.

Whitericebeginsasbrownrice—butoncetheoutercoatingofricebranishulledoff,notalotofnutrientsremain.Modernresearchhasidentifiedabountyofnutrients—includingoverseventyantioxidants!—inthebrancoatingofbrownrice,whichareeffectiveatloweringhighbloodsugar,makingbrownriceagoodfoodfordiabetics.Thefibercontentisalsoimpressive,andhelpsprotectagainstcoloncancerandplaquebuild-upthatnarrowsbloodvessels.Withallthesebenefits,it’snotsurprisingthatruralfarmersinAsia,whoeatlesscostlybrownrice,livelongeranddevelopfewerhealthissuesthantheircity-dwellingcounterparts,whoeatmostlymoreexpensivewhiterice.

QUINOABROWNRICESUSHI

BENEFITS:HEART+METABOLISM

Mymotherinnovatedconstantlytosatisfyhertwosons’demandingpalates,sosheadaptedquinoawithbrownricetomakeoneofourall-timefavoritefoods:sushi.Oncecalled“IncaGold”duetoitsstamina-buildingproperties,quinoacontainsalltheessentialaminoacids,renderingitacompleteproteinfood.Itshighmanganesecontentsuppliesthebody’sproductionofsuperoxidedismutase,anenzymethatprotectsagainstfreeradicaldamagetoyourenergyfactory.Considerthisanenergizinglongevityrecipe!

SERVES4

1 cupstickybrownrice

½ cupquinoa

8 ouncesbakedbeancurd/tofu,cutintolongthinstrips

4to5 carrots,cutintomatchsticks

4 noriseaweedsheets

2 pickledcucumbers(low-sodium),cutintomatchsticks

2 avocados,peeled,pitted,andsliced Cilantrosprigs,forgarnish Pickledginger,forgarnish

1.Placetherice,quinoa,and3cupswaterintoaricecookerandcookaccordingtothemanufacturer’sinstructions.(Youcanalsocookthericeandquinoain3cupswaterinapressurecookerfor15minutes).

2.Bringasaucepanofwatertoaboilandcookthecarrotsuntilsoftened,about30seconds.Drainandrinsethemundercoldwater.

3.Unrollabamboosushimatonaworksurfaceandputasheetofnorionit.Wetyourhandsanddividethericeinto4equalportions.Divideoneportioninto4small,firmballsandpressthemevenlyontothenori,coveringtheentiresheetwithathinlayerofgrains.Evenlyspreadone-quarterofthebeancurd,one-quarterofthecarrots,one-quarterofthecucumbers,andone-quarteroftheavocadointhecenteroftherice.Usingthematasaguide,rollthetoppednoritightlyandevenlyintoasushiroll,wettingtheedgesofthenorisheetwithwaterifnecessary,soitstickstogetherattheseam.Repeatthreemoretimeswiththeremainingnori,rice,andvegetables.

4.Slicetherollsinto1½-inch-thickpieceswithasharp,wetknifeandtransferthemtoaservingplatter.Garnishwithcilantroandpickledginger.

QuinoaoriginatedintheAndeanregionofSouthAmerica,whereithasbeenahighlyvaluedfoodforthousandsofyears.Itisusuallyidentifiedasagrain,butactuallyitistheseedoftheChenopodiumquinoaplant,andisrelatedtobeetsandchard.Quinoaisagreatsourceofmagnesium,whichisbeneficialforbloodpressure,hearthealth,andenergyproduction.Itisremarkableforitshighamountofprotein,whichisunusuallycompleteforaplantsourceinthatitincludesallnineessentialaminoacids.Quinoaisagoodfoodtoeatforbalancingbloodsugar;whereotherrefined,low-proteingrainscontainhighamountsofstarchthatcanupsetthebloodsugarbalance,quinoahelpskeepbloodsugarlevelssteady.

CREAMYCABBAGE

BENEFITS:IMMUNITY+METABOLISM

Anotherfavoritecomingfrommymother,thisrecipeisverysuitableforvegetariansandthosewhoarelactose-intolerant,butwanttoenjoyacreamydishwithoutthedairy.Cabbagecomesfromthecruciferousfamilyofvegetables;whencoupledwithshiitakeorChinesemushroomsandsoy,theseingredientsformapowerfulanti-cancertriothatisbotheasytoprepareanddelicious!

SERVES4GARNISH1 handfulhijikiseaweed

1 teaspoongrapeseedoil

1 teaspoonsoysauce

1 napacabbage,cutinto3-inchpieces

½ poundfirmtofu,cutintobite-sizecubes

1 cupsoymilkorcoconutmilk

2 teaspoonscornstarch

2 tablespoonswater⅓ cuppeas,freshorfrozen

2 teaspoonsImmunitySpiceBlend,(oregano,cilantro,garlicpowder,onionpowder,staranise,basil,andthyme)

3 driedChinesemushrooms,soakedinwarmwaterandsliced

2 smalltomatoes,chopped

1 stalkcelery,finelychopped

¼ redbellpepper,finelychopped

3 cilantrosprigs,chopped

2 teaspoonsgrapeseedoil

1.Putthehijikiinabowl,coverwithwarmwater,andsoakfor15minutes.Bringasmallsaucepanofwatertoaboilanddropthesoakedseaweedintoit.Cookfor1minute,drain,andpressontheseaweedtoremoveexcesswater.Putthehijikiinasmallbowl,stirintheoilandsoysauce,andsetaside.

2.Put½cupwaterintoasaucepanandbringtoaboilovermedium-highheat.Addthecabbage,reducetheheattolow,cover,andcookfor15to20minutes,oruntilthecabbageissoft.Addthetofu,cover,andcookfor3minutes.Addthesoymilk,increasetheheattomedium-high,andbringtheliquidtoaboil.

3.Inasmallbowl,stirthecornstarchwith2tablespoonswateruntildissolved.Slowlypourthemixtureintothesimmeringliquid.Stiruntilthickenedandcreamy.StirinthepeasandImmunitySpiceBlendandcookfor2minutes.Transferthemixturetoawide,deepservingdishandcovertokeepwarm.

4.Pourabout½cupwaterintoaskilletandbringtoasimmerovermediumheat.Addthemushroomsandcook3to4minutes,untilsoft.Increasetheheattohigh,addthetomatoesandcelery,andcookfor2minutes.Pourthemixtureoverthecenterofthecreamedcabbage.

5.Scatterthehijikigarnisharoundthedish.Sprinkletheredpepperandcilantrooverthecabbageandvegetables,drizzletheoiloverthedish,andserve.

NapacabbageisapopularvegetableinChinesecuisine,whereitssweet,crunchyleavesaremuchappreciated.CabbageisamemberofthecruciferfamilyofvegetablesandisrelatedtobroccoliandBrusselssprouts.Likeothercrucifers,cabbagehasamazinganti-cancerousproperties,duetoitsrichsourceofphytonutrients.Incrediblylowincaloriesandhighinfiber,napacabbagecanhelpaidinweightlossandlowercholesterol.ItalsooffershighlevelsofvitaminC,vitaminK,andfolates,amongotherimportantvitaminsandmineralsthatkeepyouintip-topshape!

Whilethetomatodoesn’tplayalargeroleinthisrecipe,itisstillabeneficialfruitworthyofmention!Thetomatoisnotableforitshighlevelsoftheantioxidantlycopene,whichhasbeenfoundtoreducetherisksofheartdisease,maculardegeneration,aswellasprostateandothercancers.Keepinmind,thelycopeneismoreavailabletothebodywhencooked.TomatoesarealsochockfulloftheantioxidantvitaminCandhighconcentrationsofbeta-carotene.

MINTPEAFALAFEL

BENEFITS:HEART+ANTI-INFLAMMATION+METABOLISM+DIGESTION

ApatientofminefromIran,whosefamilyfledtotheU.S.rightbeforetherevolution,attributeshisfamily’slongevitytothisrecipe.Indeed,hisgrandparentslivedtobe98and101eatingthisfamilyfavorite.Nowonder!Itisapowerhousegroupingofingredients,fromtheprotein-richandfat-freepeasandgarbanzobeanstotheheart-healthygarlicandturmeric,tothestomach-settlingmintandclove.Youcandipthefalafelincoconutyogurtormangochutney—whateversuitsyourfancy.

SERVES4

2 cupsfrozenpeas

1 pounddriedgarbanzobeans,soakedinwaterovernight

2 largeeggs

2 tablespoonsavocadooil

1 clovegarlic,crushed

1 redchili,seededandminced

2 scallions,minced

2 tablespoonsfreshmintleaves,chopped

1 teaspoongroundturmeric Saltandfreshlygroundblackpepper Seedsof1pomegranate,forgarnish Plainsheep’smilkyogurt,fordipping

1.Preheattheovento375°F.

2.Bringasaucepanofwatertoaboilandaddthefrozenpeas;cookfor1minute,drain,andrinseundercoldrunningwater.Drainthegarbanzobeansandtransferthemtoafoodprocessor.Addthepeas,eggs,avocadooil,garlic,chili,scallions,mint,andturmericandseasonthemixturewithsaltandpepper,totaste.Pulseinthefoodprocessoruntilsmooth.

3.Usingwethands,rollthemixtureintogolfball-sizeballsandplacethemonabakingsheet.Bakeuntiljustgolden,10to12minutes.Transferthefalafeltoaservingplatter,garnishwithpomegranateseedsonthesideofthedish,andservewithyogurtdip.

ThegardenpeawearefamiliarwithtodayisthoughttohaveoriginatedfromafieldpeanativetocentralAsiaandEuropethathasbeenconsumedbyhumansforthousandsofyears.Peashaverecentlybeenfoundtobeextremelygoodforthebones.TheircontentofvitaminKhelpsmaintainhighlevelsofcalciuminthebones,whilevitaminB6andfolicacidcontributeto

healthycollagenandbonematrixformation.SincepeasarehighinvitaminC,theyhelpboosttheimmunesystem,ensurecardiovascularhealth,andfightcancer.

IMPERIALCHICKENINFUSEDWITHEIGHTPRECIOUSHERBS

BENEFITS:METABOLISM+ANTI-AGINGBEAUTY+SEXUALHEALTH

Ifpossessinganagelessfacewithnowrinklesisyourdream,looknofurtherthanthisrecipe,whichispopularlyknownamongmostwomeninChina.OriginatingfromtheImperialPalace,itisconsideredessentialforfertility,longevity,andpostpartumrejuvenation.TheEightPreciousHerbsformulaistraditionallyusedtofortifyenergyandbuildblood—andwhencombinedwithchicken,thetherapeuticpropertiesareamplified.

SERVES4EIGHTPRECIOUSHERBSFORMULA

6 gramsangelicaroot(danggui)

6 gramswhitepeony(shaoyao)

9 gramsrehmannia(shoudi)

6 gramsligustici(chuangxiong)

6 gramsginseng(rensheng)

6 gramsatractylodis(baizhu)

6 gramsporia(fuling)

6 gramslicorice(gancao) 1 (3-to-4pound)wholechicken,rinsed

2 teaspoonssalt

8to10 driedredjujubedates(hongzao),pitted5 largeslicesoffreshginger(shengjiang)

2 leeks,sliced

1 smallbunchofchives,forgarnish

1.Putthe8preciousherbsintoamuslinpouchandtieshut.

2.Removetheskinfromthechickenanddiscard.Putthechickeninastockpotwiththeherbpouch,salt,dates,ginger,andleeksandfillwithenoughwatertocoverthechicken.Bringtoaboilovermedium-highheat;reducetheheattomedium-lowandsimmerthechickenuntilthemeatisfallingfromthebones,about1hour.

3.Carefullyremovethechickenfromthebrothandtransfertoaplate.Removeanddiscardtheherbpouch.Whencoolenoughtohandle,removethechickenmeatfromthebones.

4.Servethechickenmeatinsmallbowlswithascoopofthesoup,beingsuretoladlesomegingeranddatesintoeachbowl.Sprinklechivesoverthesoupandserveimmediately.

TheEightPreciousHerbsFormulaincludessomeextremelypowerfulherbsfromthetraditionalChinesemedicalarsenal.Youmayalreadybefamiliarwithginsengasapowerfulenergytonic,butyoumaynotknowthatitalsobenefitsyourhearthealth.ThroughoutChinaandAsia,angelicaroot,ordanggui,hasbeenmaintainingwomen’shealthforthousandsofyears,andithasalsobeenfoundtoincreaseimmunefunctionandreduceslevelsofdamagingfreeradicalsinthebloodstream.Licoricehelpsalltheotherherbsinthismixtureharmonizeandbecomeeasiertodigest.Alltogether,theseeightherbsworktogethertosupportyoursupplyofvitalenergy.

SEAREDSALMONWITHPICKLEDJICAMA

BENEFITS:IMMUNITY+ANTI-INFLAMMATION+METABOLISM

IremembereatingthisatthehomeofacouplewhosefamilyhadcomefromthePhilippines.TheSpanishhadbroughtjicamafromtheNewWorldtothePhilippinesinthe17thcentury,anditwasembracedinthePhilippinecuisine,whereitisstilloftenpairedwithchiliorotherspicesandfish.Thiswasapopulardishintheirfamilybackhome,andtheycouldboastofhealthygrandparentsintheireightiesandnineties.

SERVES4PICKLEDJICAMA

1 jicama,peeledandcutintolong,thinstrips

½ cupapplecidervinegar

SALMON

4 (8-ounce)boneless,skinlesssalmonfillets

2 tablespoonspaprika

1 tablespoonfreshmincedgarlic

2 teaspoonsgroundginger

2 teaspoonsgroundcoriander

2 teaspoonsgroundcumin

1 teaspoonredchiliflakes

2 teaspoonsseasalt(orredyeastsalt) Sunfloweroil

2 tablespoonschoppedfreshcilantro,forgarnish

1.Tomakethepickledjicama,putthejicamainashallowdishandcoverwiththevinegar.Refrigeratefor1hour.Drainwellbeforeusing.

2.Tomakethesalmon,putthefishonaplate.Inasmallbowl,mixthepaprika,garlic,ginger,coriander,cumin,chiliflakes,andsalttogetheruntilcombined.Rubthesalmonfilletsonallsideswiththespicerub;coverandrefrigeratefor30minutes.

3.Coverthebottomofalargenonstickskilletwithaverythinlayerofsunfloweroilandheatoverhighheat.Searthesalmonfor1to2minutesoneachside,dependingonthickness.Thecentershouldstillberare.

4.Transferthesalmontoservingplates,pilesomepickledjicamaontop,andgarnishwithcilantro.

Jicama,sometimescalledtheMexicanyam,isawhite,crisp,andrefreshingtuberthathaslongbeenadietarystapleinMexico,CentralAmerica,andSouthAmerica.Highinfiber,lowinfat,withaveryhighwatercontent,jicamaisanidealfoodforweightlossanddiabetesmanagement.JicamaalsohasahighcontentofvitaminC,whichsupportstheimmunesystem,protectsagainstcancers,anddefendsagainstinflammationinthebody.

BAKEDSALMONWITHLEMONANDMANGOSALSA

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+DIGESTION+BRAIN&VISION+ANTI-AGINGBEAUTY

AfriendfromLima,Perusharedthisrecipewithme.Itoriginallycalledfortuna,butgiventhehighmercurylevelsintuna,Iadapteditforsalmon.There’salottogainfromsalmon’srich,heart-healthyomegafattyacids.MyPeruvianfriendrememberedhisgrandmotherwholivedwithhisfamilymakingthissimpledisheverySundayforfamilybrunch.Themangonotonlyaddsanexotictropicalflavor,italsocontainsdigestion-assistingenzymesandcancer-preventingphenols.Thesearegoodtastesthataregoodforyou!Thesalsaisgreattoserveoverfishorchicken,andwilllastforupto3daysintherefrigerator.

SERVES4MANGOSALSA

1 cupdicedmango⅓ cupdiced,peeledcucumbers⅓ cupdicedredbellpepper

2 tablespoonschoppedfreshmint

2 teaspoonsfreshlysqueezedlimejuice

SALMON

½ lemon

1 (1¼-pound)skin-onsalmonfillet,rinsedandpatteddry

1 cupmangosalsa

1.Combinethemango,cucumbers,bellpepper,mint,andlimejuiceinabowlandchill.

2.Preheattheovento475°Fandpositionarackinthecenteroftheoven.Lineabakingpanwithparchmentpaper.

3.Squeezethelemonjuiceontotheparchmentpaper.Cutthesalmoninto4equalpieces.Setthesalmon,skinsidedown,onthepaper-linedpanandspreadthesalsaevenlyoverthetopsofthefillets.Bakefor10to12minutes,oruntilthesalmoniscookedthrough.Servewarm.

Theomega-3fattyacidsinsalmonhelpprotectbloodvesselsfromplaque,reduceinflammation,andpreventhighbloodpressure.Additionally,thecombinationofniacinand

omega-3sinfishprotectyourbrainfromAlzheimer’sdiseaseandage-relatedcognitivedecline.Theomega-3salsolockmoistureintoskincells,whichcontributetoayouthfulcomplexion.Salmon,especiallywild-caughtsalmon,hasbeenfoundtohavelowerlevelsofmercurythanmanyotherkindsoffish.Thisisanall-aroundgreatlongevityfood!

STUFFEDSARDINESWITHPESTO

BENEFITS:HEART+ANTI-INFLAMMATION+BRAIN&VISION

OneeveningIwasinvitedtodinnerwithanacquaintancefromSicilywhohadseveralcentenariansinhisfamily.HemadethisincredibledishforuswithsardinesthattastednothingliketheonesfromcansthatIusedtoconsumeasachild.Sardineshappentobethecleanestandthehealthiestseafoodavailable;theycontainthelowestamountofmercuryandthehighestcontentofomega-3fattyacids.Thisdishisapowerfulinflammationfighter—andcontainsplentyofotherbenefitsforyourlongevity.

SERVES4STUFFING

1 tablespoongrapeseedoil

1 cupcoarsecorngrits(cornmeal)

2 tablespoonsdriedcranberries,soakedinwaterandchopped

SARDINES

12 mediumfreshwholesardines

2 tablespoonsoliveoil

1 teaspoonHeartSpiceBlend,(cinnamon,fennel,clove,staranise,whitepepper,parsley,ginger,cayenne,andturmeric)

Saltandfreshlygroundpepper Freshmintleaves,forgarnish

PESTO Smallhandful(about1ounce)freshbasilleaves Smallhandful(about1ounce)freshflat-leafparsleyleaves

1 clovegarlic,crushed

¼ cuppinenuts,lightlytoasted⅓ cupoliveoil

1 lemon,cutintowedges,forgarnish

1.Preheatovento400°F.

2.Tomakethestuffing,heatthegrapeseedoilinaskilletovermediumheat.Stirinthegritsandcook,stirring,untilgoldenbrown.Stirinthecranberries,removefromtheheat,andcooltoroomtemperature.

3.Topreparethesardines,sliteachsardinealongthebellywithasharpknifeandcarefullyremovethespine;washandpatthesardinesdry.Fillthesardinecavitieswiththestuffingandtransferthemtoabakingsheet.Drizzleoliveoiloverthesardinesandsprinklesomeherbseasoningovereachone.Bakeuntilthefishiscookedthrough,10to12minutes.AddtheHeartSpiceBlend1minutebeforeremovingfromtheoven.Removefromtheovenandletstandabout5minutesbeforeserving.

4.Meanwhile,tomakethepesto,putthebasil,parsley,garlic,pinenuts,andoliveoilintoablenderorfoodprocessorandpureeuntilsmooth.

5.Transferthesardinestoaservingdishanddrizzlethepestooverthem.Garnishwithlemonwedges.

Withtheirhighlevelsofomega-3fattyacids,sardinesprotectyourheartandbrainhealth.Theyarealsohighinphosphorus,calcium,andpotassium,allofwhichhelpsupportyourbonehealthandregulatebloodpressure.Smallfishlikesardinestendtohavelowerlevelsofmercury,sotheyareasmartchoiceforyourhealth.

ZESTYHALIBUTINSOY-GINGERDRESSING

BENEFITS:HEART+IMMUNITY+BRAIN&VISION+ANTI-AGINGBEAUTY

Hereyou’vegotatastyrecipethatislow-fat,heart-healthy,andgoodforyourcirculation.ItcomesfromaChinesecolleague,whosefamilyownedandoperatedChineseseafoodrestaurantsforyears.Thisiswhattheyhadthechefprepareforthemalmosteveryeveningwhentheysatdownfordinner.Besidesitswonderfultaste,it’salsoabeautifuldishwiththecolorfulpeppers.

SERVES4

1 (2-pound)skin-onhalibutfillet,rinsedandpatteddry

1 greenbellpepper,seededandcutlengthwiseintolong,thinstrips

1 redbellpepper,seededandcutlengthwiseintolong,thinstrips

1 yellowbellpepper,seededandcutlengthwiseintolong,thinstrips

1 mediumonion,thinlysliced

1 tablespoongratedfreshginger

2 teaspoonssoysauce

¼ cupfreshlysqueezedorangejuice

1 tablespoonfinelygratedorangezest

2 scallions(darkgreenpartonly),chopped,forgarnish

1.Preheattheovento425°F.

2.Putthefishinabakingdishandtopwiththebellpeppers,onion,ginger,andsoysauce.Drizzletheorangejuiceoverthefishandsprinklethezestevenlyoverit;coverthedishtightlywithparchmentpaper.Bakefor15minutes,oruntilthefishiscookedthrough.

3.Usingtwolargespatulas,transferthefishtoaservingplatter,pourthejuicesfromthebakingdishoverthetop,andgarnishwiththescallions.

Tangyandcrunchy,bellpepperscomeinarainbowofcolors.TheyarepackedwithvitaminsCandA,twoantioxidantsthatworktogethertoneutralizefreeradicals.Theircontentofbeta-carotene,thevitaminAprecursor,supportsvisionhealthandskinregeneration.Amongmanybeneficialvitamins,pepperscontainvitaminB6,folicacid,andfiber—allhelpfulforprotection

againsthardeningofthearteriesandheartdisease.Comparedwithgreenpeppers,redpepperscontainmorevitaminsandnutrients,especiallylycopene,acarotenoidthatcanhelpprotectagainstcertaincancerssuchasprostateandcervicalcancers.

BLACKBASSWITHCORIANDER

BENEFITS:HEART+ANTI-INFLAMMATION+DIGESTION+ANTI-AGINGBEAUTY

OriginallycreatedfortheemperorsandempressesofChinatosupporttheirhealthandlongevitypursuits,thisdishwasverypopularwithEmperorQianlongoftheQingDynastywholivedto89yearsofage—ararityinthe1700sandamongChineseroyals.Secretingredientsmakethisbassdishaspecialtreat!Corianderandotherspiceswillboostyourcirculationandloweryourcholesterol,aswellasmakeyourhair,nails,tendons,andligamentsstrongandflexible.

SERVES6CORIANDERSPICEMIX

½ teaspoongroundcoriander

½ teaspoonfinelygroundblackpepper

½ teaspoongroundcloves

½ teaspoongroundcinnamon

½ teaspoongroundfennelseed

½ teaspoongroundstaranise

½ teaspoongroundturmeric 1 (3-pound)skin-onblackbassfillet,washedandpatteddry

2 largebananaleaves

2 tablespoonschoppedfreshcilantro

3 clovesgarlic,chopped

1 tablespoongratedfreshginger

1 teaspoonsalt

1 tablespoonlightsoysauce Cilantrosprigs,forgarnish Orangewedges,forgarnish

1.Tomakethespicemix,stirallofthespicestogetherinasmallbowl.

2.Putthefishinashallowdish,rubthespicemixevenlyovertheflesh,andrefrigeratefor1hour.

3.Preheattheovento375°F.Layalargesheetofparchmentpaperonaworksurface,stackthebananaleaves,andsetthemonthepaper.Putthebassfilletonthecenteroftheleavesandsprinklethecilantro,garlic,ginger,andsaltoverthefish.Drizzlethesoysauceoverthefish.Wrapthefishtightlyinthe

bananaleaves,thenwrapthepackettightlyinthepaper.Transfertoabakingdishandbakefor25minutes.

4.Unwrapthefish,discardthepaper,andsetthepacketonaservingplatter.Openthebananaleaves,exposingthefish,andgarnishwithcilantrosprigsandorangewedges.Serveimmediately.

Thiscorianderspicemixpacksapunchofflavorandhealthybenefits!Corianderseedshavepossibleanti-diabetic,anti-inflammatory,andcholesterol-loweringproperties,andpeppercornspromoteintestinalhealth.Cinnamonhasbeenlinkedtoloweredbloodsugar,helpfulforimprovinginsulinsensitivityandloweringcholesterol.Clovesandstaraniseimprovedigestivefunction,whilefennelseedsboostproductionofgastricjuicesandsoothethenervoussystem.Turmericboastsanti-inflammatory,antioxidant,andanti-tumorproperties.Ifyouareonmedication,speakwithyourphysiciantomakesurethesespicesaren’tinterferingwithyourmedicine.

HALIBUTCRUDO

BENEFITS:HEART+BRAIN&VISION

Crudomeans“raw”inItalian,andinthefishingvillagesofItaly,thinslicesofrawfishareoftenservedwithwhateverisonhand—suchasoliveoil,lemon,andbasil.ThisdelicacywasintroducedtomeawhilebackbyafriendofminewhoownsahouseinPuglia,acoastalfishingtowninsouthernItaly.Therawfishismarinatedand“cooked”bythecitricacidoflemonjuice.Itisthenseasonedwithherbsandspicesthatmakethefisheasilydigestible—nottomentiondelicious.NowonderithasbecomewildlypopularinhiprestaurantsthroughouttheU.S.!

SERVES4

1½ poundsveryfresh,sushi-gradeskinless,bonelesshalibutfillet2 tablespoonsfreshlysqueezedlemonjuice

1 tablespoonfreshlysqueezedgingerjuice

1 teaspoonseasalt

¼ cupextra-virginoliveoil

3 redradishes,thinlysliced

6 blackolives,pittedandchopped

8 freshbasilleaves,chopped

1 smalljalapeñopepper,slicedpaper-thin

1.Cutthehalibutfilletintoverythinslicesandtransfertheslicestoashallowdish.Seasonthefishwithsaltanddrizzlethelemon,gingerjuice,and3tablespoonsoftheoliveoiloverthetop.Coverthedishwithplasticwrapandletitmarinateintherefrigeratorfor30minutes.

2.Meanwhile,mixtheradishes,olives,basil,andremainingoliveoiltogetherinasmallbowl.Toserve,dividetheradishmixtureamong4saladplatesandarrangeitononehalfofeachplate.Arrangeone-quarterofthehalibutslicesontheemptysideofeachplate,drizzlesomeofthemarinadeoverthefish,andgarnisheachplatewiththejalapeñoslices.

Whiletheomega-richhalibutisthestarofthisrecipe,basilplaysanimportantsupportingroleintheflavorandhealingbenefits.Basilisfilledwithluteolin,abioflavonoidthatisconsideredoneofthebestprotectivesubstancesofcellDNAfromradiation.Thesepotentantioxidantshelpcombattheeffectsofagingandprotectagainstcancer.Basilisagreatherbtogrowinasunnykitchenwindowduringthebrightsummermonths,soyoucanhaveeasyaccesstoitstastyleaveswhilecooking.

MISO-GLAZEDSOLEWITHSWISSCHARD

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION

Thisisabsolutelyoneofmyfavoritedishes!Thesoft,flavorfulfishisplacedontopoftender,buttextured,chardleaves,acombinationthatissimilartochickeninlettucecups—butthisversionismuchjuicier.Swisschardisconsideredoneofthemostnutritiousvegetables,possessingflavonoidsthatregulatebloodsugaralongwithantioxidantandanti-inflammatoryproperties.ItalsohelpsbuildstrongboneswithvitaminK.

SERVES4MARINADE

3 tablespoonslow-sodiumwhitemiso

3 tablespoonssakeorwhitewine

2 tablespoonshoney

2 tablespoonssoysauce 1½ poundpieceboneless,skinlesssolefillet,cutintofour4-inchpieces1 bunchSwisschard,woodystemsremoved

2 tablespoonsgrapeseedoil

2 teaspoonsblacksesameseeds

1.Tomakethemarinade,putthemiso,sake,honey,andsoysauceinasaucepanandslowlywarmitoverlowheat,stirringoccasionally,untilsmooth.Removefromtheheatandletitcool.

2.Putthesolefilletsinashallowglassdishandpourthemarinadeover,coverwithplasticwrap,andrefrigerateovernight.

3.Bring¼cupwatertoaboilinaskilletovermedium-highheat,addtheSwisschard,andcookuntiljusttender,4to5minutes,takingcarenottoteartheleaves.Removefromtheheat,pattheleavesdry,andspreadthemoutevenlyon4servingplates.

4.Heattheoilinthesameskilletoverhighheatandplacethefishinthepan,thensprinklethesesameseedsover.Cookfishfor1minuteoneachside.Pourthemarinadeintothepan,reducetheheattolow,andsimmerfor2minutes.Removethefishcarefully,takingcarenottobreakapartthefillets,andarrange1pieceontopofthechardleavesoneachplate.

5.Drizzletheremainingpansauceevenlyoverthefishandserveimmediately.

MisoisatraditionalJapaneseseasoningthatisusuallymadefromfermentedsoybeans.Likeotherlegume-basedfoods,soymisoisagoodsourceoffiberandprotein.Misoalsocontainsawidevarietyofphytonutrients,whichcanfunctionasantioxidantsandanti-inflammatorysubstances.Soymisoisbeinginvestigatedforitspossiblecardiovascular,anti-cancer,anddigestivebenefits,anditisspeculatedthatthesebenefitsareduetotheantioxidantsinmisothatresultfromthefermentationprocess.DuetothewidespreaduseofGMOsinU.S.soybeanproduction,lookforcertifiedorganicsoymiso,andforyourhealth,chooselow-sodium.

SAUTÉEDKINGPRAWNSWITHCHESTNUTSANDFIGS

BENEFITS:HEART+METABOLISM+DIGESTION+SEXUALHEALTH

ThisrecipecamefromtheimperialpalaceofChinaandwasdesignedtoboostthesexualvitalityoftheemperors.Chinesemedicinehaslongconsideredprawns,chestnuts,andfigstobetonicsforthekidney/adrenalsystems,whichareconsideredfundamentaltothehealthofthesexualsystems.Figsarethoughttoincreasespermproductionandmotility,andchestnutsarerichinfolateandzinc,importantfortheproductionofsexhormones.PrawnsarerichinBvitamins,zinc,andheart-healthyomega-3fattyacids.What’sgoodforyourheartisgoodforyoursex,too!

SERVES4

20 dried,peeledchestnuts,soakedinhotwaterfor1hour

12 ounceskingprawns,shelledanddeveined

1 teaspoonsalt

1 teaspoonwhitepepper

3 freshblackfigs(ordriedfigssoakedinwarmwatertoreconstitute)⅓ cupport

3 tablespoonsricebranoil

½ cupsnowpeas

1 scallion,slicedintolong,thinpieces

4 slicesfreshginger,peeledandslicedintomatchsticks

1 tablespoondarksoysauce

1 cinnamonstick

3 wholestaranise

1.Bringasaucepanofwatertoaboilandcookthechestnutsuntilslightlysoft,about30minutes;drainandletstanduntilcool.

2.Rubtheshrimpwithsaltandwhitepepper.Quarterthefigslengthwise,putthemintoasmallbowl,andpourtheportoverthem.Letstandfor10minutes;drainandreservetheport.

3.Preheatawokoverhighheatfor2to3minutes,thenaddthevegetableoilandheatuntilrippling.Carefullyaddtheshrimpandstir-frybriefly;removethemfromthewokassoonasthecolorchangesandtransferthemtoaplate.

4.Addthesnowpeas,drainedfigs,scallion,andgingertothewokandstir-fryfor2to3minutes.Transfertotheplatewiththeshrimp.

5.Addthechestnuts,reservedport,soysauce,cinnamonstick,andstaranisetothewokandsimmeruntilthesauceisreducedandthickened.Returnthecookedshrimpandvegetablestothewokandsimmer,stirringoccasionally,foranother2to3minutes.Removethecinnamonstickandstaranise,transfertoalargeshallowbowl,andserveimmediately.

Figshavelonghadareputationintraditionalmedicineofbeinganaturallaxative.Indeed,theyhaveagoodcontentoffiber,potassium,magnesium,andcalcium—allhelpfulforcardiovascularhealth.Thehighfibercontentmayalsohelpwithweightmanagement.Thecalciumcontentisfairlyhighforafruitandwillsupportyourbonehealth.Ifyouaresensitivetosulfites,seekoutasulfite-freeversionoffigs.

LEMONCHICKENWITHARTICHOKEHEARTS

BENEFITS:IMMUNITY+DIGESTION

ThisrecipewassharedwithmebyafriendfromIsraelandprominentlyfeaturesartichokes,whichareveryhighinpotentantioxidantsthatsupportliverandgallbladderfunctionwhilehelpingtopreventcancer.Thissimpleandtastychickendishisquicktoprepareandgreatforyourhealth.

SERVES4

½ cupriceflour

1 teaspoonsalt

¼ teaspoonfreshlygroundpepper

4 boneless,skinlesschickenbreasts

¼ cupextravirginoliveoil

2 cupschickenbroth Juiceof1lemon

1 (10-ounce)jarmarinatedartichokehearts,drainedandcoarselychopped

2 tablespoonsfreshmincedsageleaves CookedBrownRicewithPineNuts,forserving Freshvegetables,forserving

1.Combinetheflour,salt,andpepperinaresealableplasticstoragebag.Place1chickenbreastatatimeintheflourmixture,sealthebag,andshaketocoat;transfertoaplate.Repeatwiththeremainingchicken.

2.Heattheoilinalargenonstickskilletovermediumheat.Addthechickenandcook,turningonce,untilbrownedandcookedthrough,about8minutestotal.Transferthechickentoawarmedplatterandcovertokeepwarm.

3.Addthebrothandlemonjuicetothesameskillet;bringtoaboil.Boiluntiltheliquidisreducedtoabout1cup.Stirinthechoppedartichokesandsimmeruntilveryhot.

4.Transferthechickento4servingplatesandpourthesauceover.Servewithbrownricesprinkledwithpinenutsandfreshvegetables.

AnativeoftheMediterranean,theartichokebelongstothethistletribeofthesunflowerfamily.Theartichoke“vegetable”thatweeatisactuallytheplant’sflowerbud.Artichokeisconsideredapotentliverprotectorduetoitscontentofaflavonoidcalledsilymarin,whichhaspotent

antioxidantproperties.Nutritionally,theartichokeisagoodsourceofvitaminC,folate,andpotassium.Thisdiureticvegetablealsohelpsimprovedigestionandreducecholesterollevels.

MARMALADECHICKENBROCHETTES

BENEFITS:HEART+IMMUNITY+METABOLISM+DIGESTION

MyPersianfriendsfromIran,whoareproudoftheirlong-livedancestors,sharedthisrecipewithme.Thespicescardamom,cinnamon,andgingerarefullofvolatileoilsthataiddigestion,boostfertilityandbalancebloodsugar—tonamejustafewoftheirbenefits!CitruspeelcontainshighlevelsofvitaminCandalsoPMFs,orpolymethoxylatedflavones,whichhavebeenfoundtopreventdiabetesandlowercholesterol.Withallitsamazingbeneficialproperties,thisincrediblytastydishshouldbeexperiencedbyall!

SERVES4MARINADE

3 tablespoonslemonmarmaladeorpreserves

1 clovegarlic,crushed

1 1-inchpiecefreshginger,peeledandgrated

½ teaspoongroundcinnamon

½ teaspoongroundcardamom

3 tablespoonsoliveoil 1½ poundsboneless,skinlesschickenthighs,cutinto1-inchcubes

3 tablespoonsgrapeseedoil

10to12 largepittedgreenolives1 cucumber,peeled,seeded,andcutinto¾-inchcubes

2 tablespoonsmincedchives

1 teaspoonredchiliflakes Woodenskewers,about6inches

1.Tomakethemarinade,whiskthemarmalade,garlic,ginger,cinnamon,cardamom,andoliveoilinalargebowluntilcombined.Tossthechickenpiecesinthemarinadeuntilcoated,cover,andrefrigerateovernight.

2.Heattheoilinanonstickskilletovermedium-highheatandcookthechickenpiecesfor1to2minutesoneachside,oruntilcookedthrough.Transferthechickentoaplateandcovertokeepwarm.Whilethepanisstillhot,addtheolivesandcucumberandstir-frybriefly.Transferthevegetablestotheplatewiththechicken.

3.Threadonecucumbercube,onepieceofchicken,andoneoliveontoeachwoodenskewer,inthatorder,andrepeattofilluptheskewer.Transferthebrochettestoaservingdishandsprinklethechivesandchiliflakesoverthemtogarnish.Serveimmediately.

Traditionally,lemonpeelhasbeenusedtoaiddigestionbyhelpingtoreducegasandcrampinginthedigestivesystem.Citruspeelsmaycontributetolowerrisksofheartdiseasebyvirtueoftheirpolymethoxylatedflavone(PMF)compounds.ThesePMFsandthelimonenecontentofcitrusarethoughttobalancebloodsugar,activateliverdetoxification,andlowercholesterol.Citruspeelsalsocontainhighlevelsofantioxidants,which,whencombinedwiththehighvitaminCcontentofcitruspeel,mayhelpprotectyourDNAfromcancer-causingdamage.Whoknewmarmaladehadsomuchtooffer?

HONEY-GLAZEDMASALACHICKENWITHAPRICOTS

BENEFITS:DIGESTION

Oneofthestaplefoodsofthefamouslylong-livingcentenariansintheHunzaValleyoftheHimalayasistheapricot.MasalachickenisapopularIndiandish.Peoplenotusedtothespicinessofmasalamayfinditalittlestrong,butaddingtheapricotsgivesitamildsweet-and-sourtaste,balancingthespicinessofthemasala.

SERVES4

2 tablespoonsoliveoil

2 mediumonions,sliced

2 clovesgarlic,finelychopped

1 1-inchpiecefreshginger,peeledandfinelychopped

1½ teaspoonsmasalaspice(groundcumin,groundcinnamon,groundclove,bayleaf,groundpeppercorn,groundcoriander,groundcardamom)

3 poundsboneless,skinlesschickenpieces(thighandbreast),cutinto2-inchchunks

2 tablespoonstomatopuree

1 teaspoonfineseasalt

1 cupwater

2 tablespoonsricevinegar

10 driedapricots

2 tablespoonshoney Choppedfreshparsley,forgarnish

1.Heattheoilinadeepskilletovermediumheat.Addtheonionsandcook,stirringoccasionally,untilsoftened.Stirinthegarlic,ginger,andmasala.Addthechickenpiecesandstir-fryuntilcookedthrough,about5minutes.

2.Addthetomatopuree,salt,and1cupwater;bringtoaboil.Reducetheheattolow,cover,andsimmerfor20minutes.

3.Uncovertheskillet,addthevinegarandapricots,stirwell,cover,andsimmer15minutesmore.Transferthechickentoaservingplatter,drizzlehoneyoverthetop,andgarnishwithparsley.

Masalacanspiceupyourcirculation!Manyoftheeverydaycookingseasoningsinourspicerackareactuallyspicesandherbsthatpossesspowerfulhealingproperties.Forexample,cinnamonandcorianderhavebeenclinicallyshowntopreventbloodclotsandimprovecirculation.OneofmyfavoritespicemixesistheIndianblendmasala.Itisnot“tongue-

burning”butratheragentle,tummy-warmingspicemixthatimprovesdigestion,absorption,andhelpsreduceabdominalbloat.

SPICYTRI-COLORPEPPERBEEFWITHHIMALAYANGOJIBERRIES

BENEFITS:IMMUNITY+METABOLISM+BRAIN&VISION

Gojiberriesarethetastyorange-coloredberriesthatgrowintheHimalayanmountainrange.TheyarerichinantioxidantcarotenoidsandvitaminC,andareusedinChinesemedicineforboostingbrainfunction,strengtheningvision,andbolsteringimmunity.ThisrecipeispopularamongcentenariansinthenorthernpartofChina,wherebeefismorereadilyavailable.

SERVES4SAUCE

1 tablespoonlightsoysauce

1 tablespoonchilibeansauce

1 tablespoonsherry

1 teaspoonricevinegar

½ teaspoonsugar

STIR-FRY

3 tablespoonsricebranoil

1 poundbeeftenderloinfillet,slicedintothinstrips

1 sweetonion,chopped

1 greenbellpepper,cored,seeded,andthinlyslicedlengthwise

1 yellowbellpepper,cored,seeded,andthinlyslicedlengthwise

1 scallion,slicedcrosswiseinto½-inchpieces

¼ cupdriedgojiberries,soakedinwarmwaterfor15minutesanddrained

1 teaspoonsalt

½ teaspoonfreshlygroundblackpepper

1.Tomakethesauce,whiskthesoysauce,chilisauce,sherry,vinegar,andsugartogetherinasmallbowluntildissolved.Setaside.

2.Tomakethestir-fry,heatawokoverhighheatfor2to3minutesuntilveryhot.Addtheoil,andwhenrippling,addtheslicedbeef,onion,andbellpepperstothewokandstir-fryforabout4to5minutes,untiltheonionsbegintosoftenandthemeatisbeginningtobrown.Pourthesauceoverthebeef,addthescallion,drainedgojiberries,salt,andpepper,andtosswelltomix.Letthesaucebubblefor2to3minutesuntilthejuicethickens.

3.Transfertoawarmservingdishandserveimmediately.

GojiberrieshavebeenusedintraditionalChinesemedicineforthousandsofyearsfortheirtoniceffectsonvisionandthebrain.Theyareremarkableforhavingoneofthehighestconcentrationsofantioxidantcarotenoids,especiallybeta-carotene,ofjustaboutanyplantintheworld—that’samajorhealthaccomplishment!Inadditiontotheirhighantioxidantactivity,thesesuperfoodberrieshaveanti-inflammatoryproperties.Theyareeatentoenhanceimmunity,improveeyesight,protecttheliver,improvecirculation,boostspermcount,lowercholesterol,andrestoreenergy.Gojiberriesareeasytofindnowinalmostallhealth-foodstores.

SNACKS

Theflavorfulsnackrecipesherewillhelpyouroundoutyourfivesmallmealsadayandareeasytobringwithyouwhereveryougo.Ahealthysnackatmid-morningandanotheratmid-afternooncankeepyourenergyrunningsmoothly,bringyouaburstofnutrients,andcutbackonthekindofcravingsthatleadtoafastfoodfrenzyatyournextbreak.

Thesesavorysnacksincludeeverythingyouwouldwantoutofacalorie-packedbagofchips:theyfeaturebig,tastyflavorswithanelementofpleasingcrisptexture.Bestofall,youwillfindplentyofhigh-qualityingredientsthatwillcontributetoyourhealthandlongevityforyearsdowntheroad.Enjoy!

GreatGrab-and-GoSnacksTheseareexcellentsnacks,bothfortheirportabilityandfortheirhealthyattributes.

• apples,withorwithoutnutbutter • hard-boiledeggs• oranges • nutsandseeds• bananas • seaweedchips• grapes • ricecakechips• berries • veggiechips• driedfruits • olives• halfanavocadowithasqueezeoflimejuiceandcilantro

• yogurt,includingsoy,coconut,orricemilk

• slicedveggieslikecucumbers,bellpeppers,celery,broccoli,andcarrots

• smoothieorjuicemadefromfreshfruit,veggies,andherbs

• edamame

ANTI-AGINGBRAINMIX

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+METABOLISM+BRAIN&VISION+ANTI-AGINGBEAUTY

Thissnackisarealanti-agingboontoyourbrain!Packedwithproteinandessentialfattyacids,itisalsochock-fulloftheaminoarginine,whichstimulatesthepituitaryglandatthebaseofthebraintoreleasegrowthhormone,asubstancethatdeclinesquicklyafteragethirty-five.Theberriesoffertheirownantioxidantbenefits.Feelfreetosubstitutedriedcranberriesforthegojiberriesifyouprefer.

MAKES6SERVINGS

1 cupwalnuts

½ cuppinenuts

¼ cupsesameseeds

½ cuppumpkinseeds⅓ cupdriedgojiberries

½ cupdriedapricots

½ cupdriedblueberries

Mixtheingredientstogetherandpackthemixinasealedcontainerorresealablebagtopreservefreshness.Eatasmallhandfulbetweenmealseverydayasasnack.Thismixofnutsandfruitssuppliesessentialfattyacids,carotenoids,andantioxidantsthatwillmaintainasteadysupplyoffuelandenergyforyourbrain.

Withitstwolobesthatresembleabrain,walnutsaptlyadvertisetheircognitivebenefits.Richinomega-3essentialfattyacids,walnutsprotectcardiovascularhealth,improvecognitivefunction,andpossessanti-inflammatorybenefitsthatarehelpfulforasthma,rheumatoidarthritis,andinflammatoryskindiseaseslikeeczemaandpsoriasis.Additionally,walnutscontaintheantioxidantcompoundellagicacid,whichsupportstheimmunesystemandisthoughttohavemanyanti-cancerproperties.

BLACKBEANHUMMUS

BENEFITS:HEART+IMMUNITY+METABOLISM+SEXUALHEALTH

Hummusiswidelyenjoyedallovertheworld.TheChinesecentenariansImetconsumeverylargeamountsofhummus.Chickpeas,whiledelicious,arejustthetipofthehummusiceberg!Hummuscanbemadeoutofanybeanorlegume,includingblackbeans,mungbeans,andadzukibeans.Whateverbeanyouchoose,youwillbebenefitingfromahigh-fiber,low-fat,high-proteinsnack.Thelignansinbeansandlegumesarebeneficialfortheimmunesystemandhormonalhealth,andhelpfulforwomengoingthroughmenopause.Somegoodchipalternativestopairwiththishummusincludevegetablesticks,seaweedchips,veggiechips,ricecakechips,oranotherlight,gluten-freefood.

SERVES3

2 cupscookedblackbeans,or116-ouncecan

1 clovegarlic,minced Juiceof1lemon

2 tablespoonssesametahini

1 tablespoonoliveoil

1 tablespoonhoney

1 tablespoonsesameseeds

1 pinchofcayennepepper Saltandfreshlygroundpepper

1 sprigcilantro,forgarnish

Putblackbeans,garlic,lemonjuice,tahini,oliveoil,andhoneyintoafoodprocessororblenderandpureeuntilsmooth.Toastsesameseedsuntilslightlygoldenandaddtofoodprocessorandpuree,alongwithmoreoliveoil,untildesiredconsistencyisachieved.Seasonwithsaltandpeppertotaste.Serveindippingdishandgarnishwithcilantro.

Iamafanofhummusmadefromanybean,butIespeciallylikeitwhenitismadefromblackbeans,whichareonmytop-tenlongevityfoodlist.Likemanyotherlegumes,blackbeansareaverygoodsourceofcholesterol-loweringdietaryfiberandarebeneficialforyourcardiovascularhealth.Onecupofblackbeanswillsupplyalmostthree-quartersofyourdailyvaluefordietaryfiber.Theyarealsorichiniron,whichhelpsincreaseyourenergylevel,andtheyareasrichascranberriesintheantioxidantcompoundsanthocyanins,whichhelpprotectagainstcancer.

Whencombinedwithawholegrain,blackbeansbecomeacompletesourceofprotein,agreatboontovegetarianslookingforproteinalternativestomeat.

AVOCADOHUMMUS

BENEFITS:HEART+IMMUNITY+ANTI-INFLAMMATION+METABOLISM+CLEANSING+BRAIN&VISION+ANTI-AGINGBEAUTY+SEXUALHEALTH

ThisisafreshtwistonthechickpeahummusfoundinMiddleEasterncuisine.Thechickpeasofferagoodcontentofcholesterol-loweringfiber,andtheavocadoisnotonlyrichinheart-healthymonounsaturatedfat,butitisalsoanexcellentsourceoftheantioxidantglutathione,whichhelpsregulatetheimmunesystem.Enjoy!

SERVES4

2 cupscookedchickpeas,or116-ouncecan1 clovegarlic,minced Juiceof1lemon

2 tablespoonssesametahini

1 tablespoonoliveoil

1 tablespoonhoney

1 tablespoonsesameseeds

1 avocado,pittedandpeeled

1 pinchofcayennepepper Saltandfreshlygroundpepper

1 teaspoonpaprika,forgarnish

Putchickpeas,garlic,lemonjuice,tahini,oliveoil,andhoneyintoafoodprocessororblenderandpureeuntilsmooth.Toastsesameseedsuntilslightlygoldenandaddintopureealongwithavocado,andpureeuntilcreamy.Addmoreoliveoiluntildesiredconsistencyisachieved,thenseasonwithsaltandpeppertotaste.Serveindippingdishandgarnishwithpaprika.

Garbanzobeans,orchickpeas,areagoodsourceofcholesterol-loweringfiber.Inaddition,garbanzos’highfibercontentpreventsbloodsugarlevelsfromrisingtoorapidlyafterameal,makingthesebeansanespeciallygoodchoiceforindividualswithdiabetes,insulinresistance,orhypoglycemia.Garbanzobeanshelpyoufeelfullwiththeirfibercontentandarefrequentlyrecommendedforweightlossplans.IntraditionalChinesemedicine,itissaidthatgarbanzoshelpwithsomeinflammatoryskinconditions,likepsoriasisandeczema.

EDAMAMEHUMMUS

BENEFITS:HEART+METABOLISM+SEXUALHEALTH

Withthissnack,yougetheart-healthybenefitsfromtheflaxseedsandthesesametahini.Theessentialfattyacidsanddietaryfiberoftheedamamearealsobeneficial,andtheygivethishummusadistinctlyAsianflavor.

SERVES4

2 cupscookedsoyedamamebeansor116-ouncebagfrozen,readytoserveedamame

1 clovegarlic,minced Juiceof1lemon

2 tablespoonssesametahini

1 tablespoonoliveoil

1 tablespoonhoney

1 tablespoonflaxseeds

1 pinchofcayennepepper Saltandfreshlygroundpepper

1 sprigcilantro,forgarnish

Putedamamebeans,garlic,lemonjuice,tahini,oliveoil,andhoneyintoafoodprocessororblenderandpureeuntilsmooth.Toastflaxseedsandaddtofoodprocessorandpuree,alongwithmoreoliveoiluntilachievingdesiredconsistency.Seasonwithsaltandpeppertotaste.Serveindippingdishandgarnishwithcilantro.

Lowinfat,lowincholesterol,andhighinprotein,edamameboastsahighcontentofessentialfattyacidsanddietaryfiber,aswellasnumerousmineralsandvitamins,suchasfolicacid,manganese,andvitaminK.Ofcourse,edamameshouldbeavoidedbyanyonewhoisallergictosoy.

SOYYOGURTDIPWITHCARROTS,JICAMA,ANDCUCUMBERSTICKS

BENEFITS:HEART+DIGESTION+BRAIN&VISION

SoyyogurtisamodernadaptationofasweetsoydishthathasbeeneateninChinaforalongtime.Itisagreatsubstitutefordairyandpairswellwithcutvegetables.Soyyogurtisalow-fat,high-proteinsnackthatprovidesbeneficialbacteriaforyourgut.Mostpeopledon’trealizethewonderfulbenefitsthatcucumbershave!HighinvitaminA,theyreduceinflammationandhaveincredibleanti-cancerproperties.Carrotsarefulloffiberandbeta-carotene.ThesearethetwoIlikebest,butyoucanuseanyveggiesthatyoulike.

SERVES4

2 largecarrots,peeledandcutinto3-inchlongsticks2 largecucumbers,peeledandseededandcutinto3-inchlongsticks1 jicama,peeledandcutinto3-inchlongsticks2 sprigsofparley,forgarnish

4 8-ouncecontainersplainsoyyogurt

2 clovesgarlic,minced

1 tablespoonfreshbasil,minced

1 tablespoonfreshparsley,minced

Arrangecarrot,cucumber,andjícamasticksonaservingplatter.Inaservingbowl,mixyogurt,garlic,parsley,andbasilandplaceontheplatter.Garnishwithsprigsofparsley.

Carrotsarefamousfortheirabilitytobrighteneyesight.Theircharacteristicorangecolorcomesfromahighcontentofbeta-carotene,whichismetabolizedintovitaminA,thesubstanceincarrotsthathelpsimprovevision,especiallynightvision.Beta-carotenenotonlyimproveseyesight,itcanalsodelaytheonsetofagingandprotectourskinfromthesun’sdamagingrays.Additionally,carrotshaveahighvitaminCcontent,agreatsupportforyourimmunesystem.

GUACAMOLEWITHKALECHIPS

BENEFITS:IMMUNITY+BRAIN&VISION

AcatererfriendofminefromtheCzechRepublicinEasternEuropesharedthesekalechipswithguacamole,andIwassotakenwiththeirdelicioustaste.Kaleissuchahealthygreenvegetable,butIfranklyneverlikedkaleuntilItriedthisrecipe.Tryitout!

SERVES4KALECHIPS

1 bunchkale,woodystemsremoved,cutinto2-inchpieces1 tablespoonoliveoil Saltandfreshlygroundblackpepper

GUACAMOLE

2 ripeHassavocados

1 stalkcelery,finelydiced

1 tablespoondriedgojiberries,soakedincoldwaterfor1hour,drained,andpatteddry

½ teaspoonpaprika

1 teaspoonpickledginger,finelychopped

2 scallions,finelychopped Juiceof1lemon

1.Tomakethechips,preheattheovento350°F.Lineabakingsheetwithparchmentpaper.

2.Patthekalepiecesdryandspreadthemevenlyinasinglelayeronthebakingsheet.Drizzletheoiloverthekaleandsprinklethesaltandpepperoverthetop.Bakefor10to15minutes,untilslightlybrownedandcrispbutnotburnt.Immediatelyremovethemfromtheovenandletthemcoolonthepan.

3.Tomaketheguacamole,cuttheavocadosinhalf,removethepit,andscoopoutthefleshintoabowl.Addthecelery,gojiberries,paprika,ginger,scallions,andlemonjuiceandmashtogetheruntilcompletelymixed.

4.Servewithkalechips.

Amemberofthecruciferfamily,kalehasincrediblebenefitsforyourhealth.Likeothercruciferousvegetables,kaleisarichsourceoftheantioxidantphytonutrientsthathelpcleansethebodyofcancer-causingsubstances.Kaleleavesprovidemorenutritionalvalueforfewer

caloriesthanalmostanyotherfood.Kaleisrichinbeta-carotene,vitaminK,vitaminC,manganese,anddietaryfiber,amongmanyothernutrients.Kale’scontentofcalciumhelpsbuildbones,vitaminEmayplayaroleinloweringriskofcognitivedecline,andthecarotenoidsfoundinkalesupportvisionhealth.Thisisonegreenthatisworthloving!

BAKEDSWEETPOTATOCHIPSWITHPUMPKINSEEDS

BENEFITS:IMMUNITY+ANTI-INFLAMMATION

IlearnedaboutthisdelicioussnackwhenIwasinChina,interviewinga102-year-oldformerdoctorinSichuanProvince.Helovedtosnackonthesechipsmadefromthesetwopowerfullongevityfoods.

SERVES4

3 largesweetpotatoes,washedandscrubbed,slicedinto⅛-inchthickslices

3 tablespoonspumpkinseeds,lightlycrushedinfoodprocessor

¼ cupgrapeseedoil

¼ teaspoongroundcinnamon

1 tablespoonchives,minced

1 clovegarlic,minced

1 teaspooncayennepepper Apinchofsalt

Preheatovento375°F.Placeallingredientsinamixingbowlandtosstocoatsweetpotatoslices.Laysweetpotatoslicesonabakingsheetandbakefor20minutes,turningslicesoverhalfwaythrough.Removepromptlytoavoidburning.LetcoolandservebythemselvesorwithAvocadoHummus(here).

Crunchyandsatisfying,pumpkinseeds,sometimescalled“pepitas,”aremuchmorethanjustsnacks.Theyarehighinzinc,whichisanaturalprotectoragainstboneloss,containalmostyourwholedailyrequirementofmagnesium,promoteprostatehealth,reduceinflammation,helplowerLDLcholesterol,andpreventkidneystones.ThesegreenseedsalsocontainthepowerfulantioxidantL-cysteine,whichcanhelpprotectyourbodyfromtheharmfuleffectsofpollution,chemicals,radiation,alcohol,andsmoke.Thisnaturallyoccurringaminoacidmayalsohelpboosttheimmunesystem,defendagainstheartdisease,buildmuscle,andminimizefatbuildup.

GLUTEN-FREEOLIVEBREAD

BENEFITS:ANTI-INFLAMMATION

AcolleagueofminefromSpain,apracticingdoctorformorethanthirtyyears,sharedthisrecipewithme.Headaptedthisbreadrecipetoaccommodatehisgluten-sensitivepatients.Multiplekindsofflourareused,whichgivesyouamuchmorediversenutritionalprofilethanjustwheat.Oliveshaveexcellentbenefitsoftheirown,includingantioxidantandanti-inflammatoryproperties.Thisisanabsolutelydeliciousbreadthatwouldbewelcomeatanytable.Thebreadcanalsobemadeinabreadmachine.Justpreparethedoughasbelowandfollowthemanufacturer’sinstructionswithyourmachine.

MAKES1LOAF

½ cupwarmwater

1 tablespoonactivedryyeast

1 cupbrownriceflour

1 cupwhitericeflour⅓ cupchickpeaflour⅓ cuppotatoflour⅓ cuptapiocaflour

1 tablespoonxanthangum

1 teaspoonseasalt

2 eggs,beaten

¼ cupavocadooil

¼ cupmaplesyrup

1 teaspoonvinegar

¼ cupchoppedpittedblackolives

1.Preheattheovento375°F.Putthewaterinasmallbowlandsprinkletheyeastoverit.Letstandabout10minutes,untilfoamy.

2.Meanwhile,inalargebowl,whiskthebrownandwhitericeflours,chickpeaflour,potatoflour,tapiocaflour,xanthangum,andsalttogetheruntilcombined.Inanotherbowl,whisktheyeastmixture,eggs,oil,syrup,vinegar,andolivestogetheruntilwellcombined.Pourthewetingredientsintothedryandmixwellwithawoodenspoonuntilathickdoughformsandtherearenolongeranylumpsofflour.Pourthebatterintoalargeloafpanandbakeinthecenteroftheovenuntilrisen,firm,andatesterinsertedinthecentercomesoutclean,about45minutes.

3.Letthebreadcoolcompletelyinthepanbeforeslicing.Storeinanairtightbagforupto3days.

Olives,oneoftheoldestknownfoods,arebelievedtohaveoriginatedinCreteasfarbackasperhaps7,000yearsago.ThisMediterraneanstapleisagoodsourceofironandcopper,ishighinantioxidants,andhasanti-inflammatorypropertiesthatbenefithearthealth.Theirhighconcentrationofmonounsaturatedfats,especiallywhencombinedwiththeirvitaminEcontent,arethoughttoexertaprotectiveeffectonthebody’scells,loweringinflammationinthebody’stissues.Theseanti-inflammatorypropertiesmayhelplessentheseverityofasthma,osteoarthritis,andrheumatoidarthritis.

DESSERTS

Wherewouldcelebrationsbewithoutsweets?Weareusedtocolossalcakesforbirthdays,piesandcookiesforholidays,andplentyoficecreamforsummerfun.Unfortunately,thisbonanzaofrefinedsugarisdoingnofavorsforyourhealthorlongevity.WhileIamagainstexcessivesugarandfoodwithnonutrition,Iheartilybelievethereisroomfordessertatthetable.Personally,Ieatabowlofmouthwateringmixedberrieswithsoyyogurtdrizzledontopalmosteverynight.

Hereyouwillfindasmallselectionofyummydesertsthatareasweetendingtoanymealandalsoaboonforlongevity.Whenstudyingcentenarians,Inoticedthattheydidindeedeatsweetsafterdinner,usuallyfruit,buttheywaitedaboutahalfanhourafterdinnertoindulge.Irecommendyoudothesame,togiveyourdigestiontimetoprocessyourlastmealbeforelayingonthesweets.Bonappétit!

BERRYLICIOUSANDDELICIOUS!

BENEFITS:HEART+IMMUNITY+BRAIN&VISION

ThisisadessertIcouldeateverynight!Idon’teatdairyandItrytoavoidsugar,sowhenIamoutwithfriends,Ileavethechocolatecaketothemandorderabowlofberries.Justabouteveryrestauranthasberriestooffer,whichtheyusuallyuseforgarnish,buttheyalwaysbringitformewithoutaproblem.Chock-fullofvitaminC,fiber,antioxidants,andnaturalsweetness,thesefree-radicalfightersmaketheperfectdessert.

SERVES4

½ cupstrawberries,hulledandhalved

½ cupblueberries

½ cupblackberries

½ cupraspberries

1 tablespoonfinelygratedorangezest Asmallbunchoffreshmint,chopped Lowfat,unsweetenedyogurt,forserving

1.Mixthestrawberries,blueberries,blackberries,raspberries,orangezest,andmintgentlyinaservingbowluntilcombined.

2.Servethefruitinbowlswithafewdollopsofyogurtforarefreshingsummertimetreat!

InChinesemedicine,redfoodslikestrawberriesarethoughttobesupportiveoftheheart-smallintestinenetwork.Indeed,thestrawberry’scontentoffolate,fiber,highantioxidantsandphytochemicalsareanidealcombinationforhearthealth.Likeblueberries,antioxidant-filledstrawberriesaresupportiveofneurologicalfunction.Andjustoneserving,abouteightstrawberries,providesmorevitaminCthananorange.Chooseorganicwheneverpossibletoprotectyourselffromthehighpesticidelevelsinconventionallygrownberries.

PECANPUDDING

benefits:Brain&VisionIfellinlovewiththispecanrecipewhenIwashavingdinneratthehomeofafriend.Ibeggedfortherecipe,andsheeventuallyshareditwithme.Wecanallbenefitfromhergenerosityinsharing,becausethisisonedelectabledessertthatisashealthyasitismouthwatering!Pecansandwalnutshaveasimilarhighlynutritiousprofile;theyarebothbrainfoods,filledwithbeneficialfattyacidsandalsoboastingahighproteincontent.

SERVES4

2 cupssoymilk

½ cuppecansorwalnuts

¼to⅓ cupmapleorbrownricesyrup,ortotaste

3 tablespoonsarrowrootpowder,kudzupowder,orsweetriceflour

2 tablespoonscarobpowder

1.Putthesoymilk,pecans,¼cupmaplesyrup,arrowrootpowder,andcarobpowderintoablenderandblenduntilsmooth.Pourthemixtureintoasmallsaucepan.Tastethemixtureandaddalittlemoresyrupifyouwantitsweeter.

2.Heatthemixtureoverlowheat,stirringconstantly,untilthepuddingthickensandjustbeginstosimmer.Immediatelyremovefromtheheatandservewarm.

Anutritionallyverybalancedfood,pecanshaveahighcontentofiron,makingthemhelpfulforwomen.Pecansarefullofphytosterols,plantcompoundsthatdecreasebadcholesterolinthebody,andtheyprovide10percentoftherecommendeddailyamountoffiber,whichalsobenefitscholesterollevelsandaidsindigestion.Additionally,pecansmayhelpcontrolhighbloodpressure,reduceriskofcancer,anddefendagainstneurologicaldisease.Theycanbeapartofaweightmanagementprogram,butdon’teatmorethanahandfuladay,astheyarehighincalories.

APPLEQUINOACAKE

BENEFITS:HEART+ANTI-INFLAMMATION+DIGESTION

ApatientofMexicandescentservedthisdish,hergrandmother’srecipe,atherhome,andIenjoyeditsomuchthatIaskedfortherecipe.Theoriginalusedsugarandcream,soIadaptedittobegluten-anddairy-free.Quinoa,consideredasacredgrainbytheIncas,appearshereinflourform,offeringitshighproteinandexcellentcardiovascularbenefits.Theapplesarefiber-richandfullofvitaminC.Asliceadaykeepsthedoctoraway!

MAKES1CAKE

1¾ cupsquinoaflour1 cupdriedcranberries

½ cupchoppedwalnuts

½ teaspoonbakingsoda

½ teaspoonbakingpowder

½ teaspoonseasalt

½ teaspoongroundcloves

1 egg,beaten

½ cupvirgincoconutoil,plusmoreforgreasingpan

2 largeapples,peeled,coredanddiced

1.Preheatovento350°F.Greasea9-inchroundcakepan.

2.Mix¼cupoftheflourwiththecranberriesandwalnutsinasmallbowlandsetaside.Puttheremainingflourintoalargemixingbowlandaddthebakingsoda,bakingpowder,salt,andcloves;whisktocombine.Inanotherbowl,whisktheeggandoiltogetheruntilcombined,andpouritintotheflourbowl.Mixuntiljustcombined,andthenfoldtheapples,cranberriesandwalnutsintothedough.Pourthebatterintothepreparedpanandbakefor45minutes,oruntilacaketesterinsertedinthecentercomesoutclean.

3.Coolthecakefor10minutesinthepanonarackbeforeinvertingandcoolingcompletely.Sliceandserve.

Applescontributetoahealthyheartwiththeirrichpectincontent,whichdecreasescholesterollevels.Pectinalsohelpspreventcoloncancer,oneofthetopcausesofdeathinadultsoveragesixty.Additionally,applesreducetheriskofbreastandlungcancer.AgreatsourceofvitaminC

andpeptides,applessupportskinhealth.Theapplepeelisfilledwithantioxidantpolyphenols,whichprotectyoufromfreeradicaldamageandunwantedinflammationinthebody.

STEAMEDHONEY-GLAZEDASIANPEARWITHLILYBULBS

BENEFITS:CLEANSING+ANTI-AGINGBEAUTY

ThisrecipefromChinawascreatedfortheempresstopreserveherbeautyandheryouthfulcomplexion.Asianpearshaveahighcontentofcopper,andlilybulbscontainagoodamountofvitaminCandbiotin,bothantioxidantsthatareverysupportivetotheskin.Alltold,thisdessertwillhelpyouputyourbestfaceforwardforyearstocome!

SERVES4

4 Asianpears

1 lemon,halved

½ cuplocalwildflowerhoney

½ ounce(15grams)lilybulbpowder

½ ounce(15grams)driedlilybulbpieces

4 cinnamonsticks Seedsof½pomegranate,forgarnish

1.Preheattheovento375°F.

2.Wash,peelandcorethepears.Squeezelemonjuicealloverthemtopreventoxidationandputtheminashallowbakingdish.

3.Usingapastrybrush,coattheoutsideofeachpearwithhoney,followedbysprinklingoflilybulbpowder.Bakethepearsuncovereduntilslightlybrownedontheoutside,10to15minutes.

4.Meanwhile,setupabamboosteamerbasketoverawokorlargeskilletofgentlysimmeringwater.Transferthepearstosmallservingbowls.Insertacinnamonstickintothecenterofeachcoredpearandsprinklesomelilybulbpiecesovereach.Putthebowlsinthesteamer,cover,andsteamuntiltender,about10minutes.

5.Carefullyremovethepearsfromthesteamer,garnishwithlilybulbpiecesandasprinklingofpomegranateseeds,andservewarm.

Lilybulbshavebeenusedmedicinallyforcenturies.EvenchildreninChinaknowtouselilybulbstorelievecoughandmucus.Theyareusedtohelpstrengthentherespiratorytract,

preventcoughsandcolds,andinducepeacefulsleep.YoucaneasilyfindlilybulbsinAsianmarkets,herbalspecialtyshops,andonline.

Asianpears,acousintothemoretraditionalEuropeanpears,havebrownish-yellowoutsidesandajuicy,crispwhitecenterwithatexturesimilartoanapple.TraditionalChinesemedicineusesthemtodetoxify,quenchthirst,relieverestlessness,promoteurination,treatconstipation,healskinlesions,promoteoverallskinhealth,lubricatethethroat,andrelieveacough.AsianpearsareespeciallyprizedbyChineseherbalistsasawaytoeliminatedarkcirclesundertheeyes.Withtheircontentofcopper,fiber,vitaminC,andotherantioxidants,Asianpearsareanutritioussnack.

RESOURCES

AskDr.Mao

TheofficialwebsiteforSecretsofLongevityCookbookandDr.Mao’sotherbooks.AskDr.Maoisanaturalhealthsearchenginethatcontainsthousandsofsearchablehealthquestionsandanswers,aswellasarticlesabouthealth,wellness,andlongevity.YoumayalsolookupandpurchaseDr.Mao’shealthandherbalproducts.Youcanalsosignupforhisweeklye-newsletter.www.askdrmao.com

Acupuncture.com

Theoldest,mostcomprehensive,andmostinformativeWebsiteontheInternetforacupuncture,Chineseherbalmedicine,nutrition,tuinabodywork,taichi,qigong,andrelatedpractices.Thisexcellentresourceforbothconsumersandpractitionersoffersaccesstohundredsofpublicationsandherbalproducts.www.acupuncture.cominfo@acupuncture.com

AmericanAcademyofAnti-AgingMedicine

Anorganizationwithamembershipof11,500physiciansandscientistsfromsixty-fivecountries,theAmericanAcademyofAnti-AgingMedicine(A4M)isamedicalsocietydedicatedtotheadvancementoftherapeuticsrelatedtothescienceoflongevitymedicine.ItsWebsitecontainsawealthofresearcharticlesrelatedtolongevityandanti-agingtherapeutics.Italsoconductsanti-agingconferencesaroundtheworld.www.worldhealth.netinfo@worldhealth.net

CenterforFoodSafety

Anonprofitorganizationadvocatingforstrongorganicstandards,promotingsustainableagriculture,andprotectingconsumersfromthehazardsofpesticidesandgeneticallyengineeredfood.www.centerforfoodsafety.org

office@centerforfoodsafety.org

GerontologyResearchGroupAgroupofprofessors,researchscientists,anddoctorssharingthelatestfindingsaswellasthought-provokingopinionsonagingandlife-extensiontechniques.FoundedbyDr.L.StephenColes,MD,PhD,aprofessorandresearcherinstemcelltechnologyandlongevitymedicineattheUniversityofCaliforniaatLosAngelesSchoolofMedicine,italsohostsmonthlyforumsopentothepublicontheUCLAcampus.www.grg.org

TheGrainandSaltSociety

Offersunrefinedseasalts,organicbulkwholefoods,traditionalcookware,hygieneproducts,andbooks.www.celtic-seasalt.cominfo@celtic-seasalt.com

HerbResearchFoundation

Providesusefulinformationonwell-researchedtherapeuticherbsandpublishesanherbmagazine,HerbalGram.www.herbs.org

TaoofWellness

HealthandwellnesscentersinSouthernCaliforniathatspecializeprovidingqualityserviceinacupunctureandChinesemedicine.Co-foundedbyDr.MaoshingNi.1131WilshireBlvd.,Suite300SantaMonica,CA90401www.taoofwellness.comcontact@taoofwellness.com

WholeFoodsMarketFoundedin1980asonesmallstoreinAustin,Texas,WholeFoodsMarketisnowtheworld’sleadingretailerofnaturalandorganicfoods,withmorethan170storesinNorthAmericaandtheUnitedKingdom.Thesestoresareagood

placeforhealthy,mostlyorganicfood,dietarysupplements,andhouseholdcleaningsupplies.www.wholefoods.com

WorldResearchFoundationWRFestablishedaunique,international,healthinformationnetworktohelppeoplestayinformedofallavailabletreatmentsaroundtheworld.Thisnonprofitisoneoftheonlygroupsthatprovideshealthinformationonbothallopathicandalternativemedicinetechniques.41BellRockPlazaSedona,AZ86351www.wrf.orginfo@wrf.org

YoSanUniversity

AnaccreditedgraduateschooloftraditionalChinesemedicinefoundedbyDr.MaoshingNiandhisfamily.Itsrigorousacademic,clinical,andspiritualdevelopmentprogramstrainstudentsfortheprofessionalpracticeofacupunctureandEasternmedicine.Itsongoingcommunity-basedHealthyAgingInitiativeisfundedbyaresearchgrantfromtheUnihealthFoundation.13315W.WashingtonBlvd.,Suite200LosAngeles,CA90066www.yosan.eduadmissions@yosan.edu

GENERALRESOURCES

Anderson,JamesW.“DietaryFiberandDiabetes.”JournaloftheAmericanDieteticAssociation,September1987,9:1189–1197.

Balch,JamesF.,andPhyllisA.Balch.PrescriptionforNutritionalHealing.NewYork:AveryPublishingGroup,1990.

Barbul,Adrian,etal.“ArginineStimulatesLymphocyteImmuneResponseinHealthyHumanBeings.”Surgery,1981,90:244–251.

“BeYourBest:NutritionAfterFifty.”Washington,DC:AmericanInstituteforCancerResearch,1988.

Borek,Carmia.MaximizeYourHealth-SpanwithAntioxidants.NewCanaan,CT.:KeatsPublishing,1995.

Campbell,Ph.D.,T.ColinandThomasM.Campbell.TheChinaStudy:TheMostComprehensiveStudyofNutritionEverConductedandtheStartlingImplicationsforDiet,WeightLoss,andLong-termHealth.BenBellaBooks,2006.

Caragay,AlegriaB.“Cancer-PreventiveFoodsandIngredients.”FoodTechnology,April1992,46:65–68.

Cutler,RichardG.“AntioxidantsandAging.”AmericanJournalofClinicalNutrition,1991,53:373S–379S.

“DietandCancer.”AmericanInstituteforCancerResearchInformationSeries,1992.

“Diet,Nutrition,andProstateCancer.”AmericanInstituteforCancerResearchInformationSeries,1991.

—.TheGreenPharmacyAnti-AgingPrescriptions:Herbs,Foods,andNaturalFormulastoKeepYouYoung.Emmaus,PA.:RodaleBooks,2001.

Evans,W.J.“Exercise,NutritionandAging.”JournalofNutrition,1992,122:796–801.

“Garlic,TomatoesandOtherProduceFightNitrosamineFormation.”ScienceNews,1991,145:190.

“GingerandAtractylodesasanAnti-Inflammatory.”HerbalGram,1993,29:19.

Gordon,JamesS.ComprehensiveCancerCare:IntegratingAlternative,ComplementaryandConventionalTherapy.NewYork:PerseusBooksGroup,

2000.

Haas,ElsonM.StayingHealthywithNutrition.Berkeley,CA.:CelestialArts,1992.

“HerbsandSpicesMayBeBarrierAgainstCancer,HeartDisease.”EnvironmentalNutrition,June1993.

Howell,A.,etal.“InhibitionoftheAdherenceofP-fimbriatedEscherichiaColitoUroepithelial-cellSurfacesbyProanthocyanidinExtractsfromCranberries.”NewEnglandJournalofMedicine.1998:339:1085–86.

InstituteofMedicine.DietaryReferenceIntakesforWater,Potassium,SodiumChloride,andSulfate.Washington,DC:NationalAcademiesPress;2004.

Jenson,BernardAnderson,andMarkAnderson.EmptyHarvest:UnderstandingtheLinkBetweenOurFood,OurImmunity,andOurPlanet.NewYork:AveryPublishingGroup,1990.

Johnston,CarolS.,ClaudiaMeyer,andJ.C.Srilakshmi.“VitaminCElevatesRedBloodCellGlutathioneinHealthyAdults.”AmericanJournalofClinicalNutrition,1993,58:103–105.

Keough,Carol.TheCompleteBookofCancerPrevention.Emmaus,PA:RodalePress,1988.

MurataA.,etal.“ProspectiveCohortStudyEvaluatingtheRelationshipBetweenSaltedFoodIntakeandGastrointestinalTractCancerMortalityinJapan.”AsiaPacificJournalofClinicalNutrition.2010:19(4):564–71.

Ni,Maoshing,andCathyMcNease.TheTaoofNutrition.LosAngeles:SevenStarCommunications,1993.

Pitchford,Paul.HealingwithWholeFoods.Berkeley,CA:NorthAtlanticBooks,2002.

Sanchez,Albert,etal.“RoleofSugarsinHumanNeutrophilicPhagocytosis.”AmericanJournalofClinicalNutrition.November26,1973:1180–1184.

Sun,JianMing,etal.SecretsofLongevitythroughoutChineseHistory.Xian,China:TienzePublisher,1989.

Tucker,DonM.,etal.“NutritionStatusandBrainFunctioninAging.”AmericanJournalofClinicalNutrition,1990,52:93–102.

U.S.DepartmentofAgriculture,“NutritiveValueofAmericanFoodsinCommonUnits.”AgricultureHandbookNo.456,1975.

Walford,RoyL.,andLisaWalford.TheAnti-AgingPlan:TheNutrient-Rich,Low-CalorieWayofEatingforaLongerLife—TheOnlyDietScientificallyProventoExtendYourHealthyYears.NewYork:Marlowe&Company,2005.

Weil,AndrewT.EatingWellForOptimumHealth:TheEssentialGuidetoBringingHealthandPleasureBacktoEating.NewYork:PerennialCurrents,2001.

Werbach,M.R.NutritionalInfluencesonIllness.NewCanaan,CT:Keats,1987.

Yeager,Selene,etal.NewFoodsforHealing.Emmaus,PA:RodalePress,1998.

ACKNOWLEDGMENTS

Myfirstthanksgoestomymother,whopatientlyandcreativelyfulfilledthepickypalatesofthethreemeninherlife—myfather,mybrother,andme—whileweweregrowingup.Watchingandassistingherinthekitchenwasatreat,assheworkedwithwhateveringredientswereathandandtransformedthemintodeliciousandhealthyworksofart.

Gratitudegoestothecountlesscentenarianswhoallowedmeintotheirhomesandsharedwithmetheirfavorite“longevity”dishesandalsotothemanypatientswhogavemetheirfamilyrecipesfromlong-livingrelatives.

IamluckytohavemywifeEmm,whoseculinaryskillswonmeoverandcontinuetowowthosewhogetinvitedtodinner.

SpecialthankstomydearfriendandrenownedphotographerPhillipDixon,whosemasterfulphotographsbroughttheartoutoffood.Iamalsogratefultoourmasterfulfoodstylist,KateMartindale,whobroughtoutthebeautyintherecipes.

Icouldnothavedonethisbookwithoutthepatientandsteadfastencouragementandsupportofmycollaboratoranddesigner-extraordinaireLaurieDolphin,whosebeautifuldesignsgracethepagesofthisbook.IamequallygratefultoAllisonMeierding,whoseabilitytochannelmythoughtsintoarticulatelanguageandvisualshelpedtomakethismaterialflow.Thereisnodoubtthatabookisaco-creation.IappreciatetheexpertiseofWesleyMartin,ourrecipeeditor,andtheeditingskillsofMaryGraceFoxwellandDevorahLevTov.AnotablethankyoutoStuartShapiroforhistirelesssupportandvisioninhelpingusgrowSecretsofLongevity.Finally,mydeepgratitudeandappreciationgoestoChrisSchilligofAndrewsMcMeel,whohadtheinsighttotakethisprojectonandguideittofruitionandalsotoproductioneditorChristiClemonsHoffman,whopulledallthepiecestogetherandkepteverythingflowingsmoothly.

INDEX

Aalcohol,1,2,3almondmilk,1,2,3almonds,1

AlmondandVeggieStir-Fry,1MuesliParfait,1VegetableAlmondPie,1

aluminumcookware,1angelicaroot,1animalfoods,1,2,3,4

Seealsospecifictypesanti-agingfoods,1

Anti-AgingBrainMix,1anti-inflammationmenus,1Anti-InflammatorySpiceBlend,1

SquashPeanutSoup,1antibiotics,1,2,3antioxidants,1,2,3apples,1,2

AppleQuinoaCake,1OrangeFruitSaladwithMaple-GlazedGingerPecans,1

apricots,1,2Anti-AgingBrainMix,1Honey-GlazedMasalaChickenwithApricots,1HunzaBrainTonic,1MuesliParfait,1

arthritis,1artichokes,1

LemonChickenwithArtichokeHearts,1artificialsweeteners,1Asianherbsandspices,1

EightPreciousHerbsformula,1spiceblends,1

Asianpears,1SteamedHoney-GlazedAsianPearwithLilyBulbs,1

asparagus,1,2Asparagus-ZucchiniBlossomFrittata,1SeaweedandVegetableMedley,1

avocadooil,1avocados,1,2,3

Avocado,Flax,andCoconutSmoothie,1Avocado-GojiBerrySmoothie,1AvocadoHummus,1GuacamolewithKaleChips,1Mango-AvocadoSalad,1QuinoaBrownRiceSushi,1SavoryOatmealwithPineNuts,Avocado,andEgg,1WarmCodSalad,1

Bbaking,1bakingsoda,forcleaning,1bananas,1,2

BananaBuckwheatPancakes,1GrapefruitSalad,1

basil,1HalibutCrudo,1StuffedSardineswithPesto,1

beansandlegumes,1,2,3,4,5Dr.Mao’sHotHerbalCereal,1ImmunitySoup,1VeganMilk,1Seealsoblackbeans;greenbeans;otherspecifictypesbeefSpicyTri-ColorPepperBeefwithHimalayanGojiBerries,1

beets,1Immunity-BoostingBorschtwithPorciniMushrooms,1

bellpeppers,1Asparagus-ZucchiniBlossomFrittata,1BroccoliStir-FrywithYamNoodles,1SeaweedandVegetableMedley,1

SpicyTri-ColorPepperBeefwithHimalayanGojiBerries,1ZestyHalibutinSoy-GingerDressing,1

berries,1BerryliciousandDelicious!1Seealsospecifictypes

beverages,1alcoholandcaffeine,1,2Dr.Mao’sHoneyLemonade,1HunzaBrainTonic,1VeganMilk,1WhiteGrapeLemonade,1Seealsosmoothies;tea

BHA,1BHT,1bisphenolA,1,2BlackBasswithCoriander,1blackbeans,1,2,3,4

BlackBeanHummus,1blueberries,1,2

Anti-AgingBrainMix,1BananaBuckwheatPancakes,1BerryliciousandDelicious!,1EnergySmoothie,1MuesliParfait,1

borax,forcleaning,1Borscht,Immunity-Boosting,withPorciniMushrooms,1BPA,1,2brainhealth

Anti-AgingBrainMix,1BrainandVisionSpiceBlend,1

breadGluten-FreeOliveBread,1

breakfasts,1BananaBuckwheatPancakes,1Dr.Mao’sHotHerbalCereal,1EggWhiteScramblewithChardandPorciniMushrooms,1EgglessTofuScramble,1

MuesliParfait,1SavoryOatmealwithPineNuts,Avocado,andEgg,1SweetPotatoCrabHash,1

broccoli,1,2BroccoliStir-FrywithYamNoodles,1

brothCleansingVegetableBroth,1

brownrice.Seericebuckwheat,1

BananaBuckwheatPancakes,1butternutsquash,1

Chicken,Mango,andButternutSquashSoup,1

Ccabbage,1,2

CleansingVegetableBroth,1CreamyCabbage,1VegetableAlmondPie,1

caffeine,1,2Cake,AppleQuinoa,1calcium,1calorierestriction,1cancersandcancerprevention,1,2,3,4,5cannedfoods,1,2cardamom,1carrots,1

BroccoliStir-FrywithYamNoodles,1CurryVegetableswithBrownRice,1QuinoaBrownRiceSushi,1SoyYogurtDipwithCarrots,Jicama,andCucumberSticks,1VegetableAlmondPie,1VegetarianHotandSourSoup,1

cauliflowerAlmondandVeggieStir-Fry,1CreamySweetPotatoSoup,1Immunity-BoostingCreamofMushroomandCauliflowerSoup,1

celery,1,2,3

celiacdisease,1centenarianeatinghabits,1cereal

Dr.Mao’sHotHerbalCereal,1SavoryOatmealwithPineNuts,Avocado,andEgg,1

chamomileflower,1chard,1,2

CleansingVegetableBroth,1EggWhiteScramblewithChardandPorciniMushrooms,1Miso-GlazedSolewithSwisschard,1

cherries,1chestnuts,1,2,3

Dr.Mao’sHotHerbalCereal,1RoastedChestnutsandWoodEarMushroomswithBrownRice,1SautéedKingPrawnswithChestnutsandFigs,1

chickenChickenLeekSoupwithDriedPlumsandQuinoa,1Chicken,Mango,andButternutSquashSoup,1Honey-GlazedMasalaChickenwithApricots,1ImperialChickenInfusedwithEightPreciousHerbs,1LemonChickenwithArtichokeHearts,1MarmaladeChickenBrochettes,1SpringSoup,1

chickpeas,1AvocadoHummus,1MintPeaFalafel,1

chicory,1BraisedChicorywithRedWineVinegar,1

ChinaStudy,1Chinesewildyam,1

ChineseWildYamandPumpkinPureewithGinger,1chips

BakedSweetPotatoChipswithPumpkinSeeds,1GuacamolewithKaleChips,1

cholesterol,1,2,3,4chrysanthemumflower,1cinnamon,1,2,3,4

citrusfruits,1,2,3Seealsograpefruit;lemon;oranges

cleaning,1CleansingSpiceBlend,1

SummerVegetableSoup,1CleansingVegetableBroth,1cloves,1coconutmilk

Avocado,Flax,andCoconutSmoothie,1coconutyogurt,1Seealsoyogurt

cod,1WarmCodSalad,1

coffee,1coldfoods,1,2coldtypes,foodsfor,1collardgreens,1colorings,1condiments,1containers,1,2conveniencefoods,1,2,3

packagedpantryitems,1,2cookingmethods,1,2,3cookwareandutensils,1CoolandCrunchySalad,1CooltheFireTropicalSmoothie,1coolingfoods,1coriander,1,2

BlackBasswithCoriander,1CorianderSpiceMix,1

corn,1,2,3SummerVegetableSoup,1SweetPotatoCrabHash,1

crabSweetPotatoCrabHash,1

cranberries,1AppleQuinoaCake,1

GrapefruitSalad,1crockpots,1cucumbers,1,2,3

CoolandCrunchySalad,1SoyYogurtDipwithCarrots,Jicama,andCucumberSticks,1StuffedCucumberCupswithShiitakeMushroomsandLotusRoot,1WarmCodSalad,1

CurryVegetableswithBrownRice,1cuttingboards,1

Ddairyfoods,1,2,3,4,5,6

non-dairyalternatives,1,2,3dandelion,1

CleansingVegetableBroth,1ImmunitySoup,1

danggui,1deep-frying,1desserts,1

AppleQuinoaCake,1BerryliciousandDelicious!,1PecanorWalnutPudding,1SteamedHoney-GlazedAsianPearwithLilyBulbs,1

diabetes,1,2,3,4digestion,1,2,3,4DigestionSpice/HerbBlend,1dips

GuacamolewithKaleChips,1SoyYogurtDipwithCarrots,Jicama,andCucumberSticks,1Seealsohummus

driedfruits,1Seealsospecifictypes

driedmushrooms,1Seealsospecifictypes

druginteractions,1,2,3

E

edamame,1,2EdamameHummus,1Edamame,Seaweed,andTofuSalad,1

EgglessTofuScramble,1eggplant,1eggs,1,2,3

Asparagus-ZucchiniBlossomFrittata,1EggWhiteScramblewithChardandPorciniMushrooms,1SavoryOatmealwithPineNuts,Avocado,andEgg,1

EightPreciousHerbs,1ImperialChickenInfusedwithEightPreciousHerbs,1

EmotionalTranquilityTea,1energylevels

metabolismmenus,1MetabolismSpiceBlend,1

EnergySmoothie,1enjoyingyourfood,1,2,3equipment,1,2,3

FFalafel,MintPea,1fatsandfattyfoods,1,2,3,4

deep-frying,1oils,1,2

favabeansMilletPilaf,1

fennelseeds,1fenugreek,1fermentedfoods,1figs,1

MuesliParfait,1SautéedKingPrawnswithChestnutsandFigs,1

fish,1,2BakedSalmonwithLemonandMangoSalsa,1BlackBasswithCoriander,1HalibutCrudo,1Miso-GlazedSolewithSwisschard,1

SaffronGingerFishSoup,1SalmonLeekSaladwithGinger-MisoDressing,1SearedSalmonwithPickledJicama,1StuffedSardineswithPesto,1WarmCodSalad,1ZestyHalibutinSoy-GingerDressing,1

fishoil,1FiveElementsPowder,1flavorings,1flaxseedoil,1,2,3flaxseeds,1,2

Avocado,Flax,andCoconutSmoothie,1flours,gluten-free,1foodcolorings,1foodpreparation,1freezingfoods,1,2Frittata,Asparagus-ZucchiniBlossom,1fruitsandvegetables,1,2,3,4,5,6

cleaning,1eatingorganic,1freezing,1Seealsodriedfruits;specificfruitsandvegetablesfrying,1,2

Ggalangal,1garbanzobeans,1

AvocadoHummus,1MintPeaFalafel,1

ginger,1,2,3Chicken,Mango,andButternutSquashSoup,1ChineseWildYamandPumpkinPureewithGinger,1CleansingVegetableBroth,1ImmunitySoup,1OrangeFruitSaladwithMaple-GlazedGingerPecans,1SaffronGingerFishSoup,1SalmonLeekSaladwithGinger-MisoDressing,1SpringSoup,1

VegetableAlmondPie,1ZestyHalibutinSoy-GingerDressing,1

ginseng,1gluten,1,2,3,4gluten-freegrainsandflours,1

SeealsospecifictypesGluten-FreeOliveBread,1GMOfoods,1,2,3goatcheese

GrilledPortobelloMushroomswithGoatFeta,1MouthwateringMelonDelight,1

goat’smilk,1,2gojiberries,1,2

Anti-AgingBrainMix,1Avocado-GojiBerrySmoothie,1Dr.Mao’sHotHerbalCereal,1SpicyTri-ColorPepperBeefwithHimalayanGojiBerries,1

GoodMoodSpiceBlend,1grains,1,2,3Seealsocereal;gluten;specifictypesgrapefruit,1GrapefruitSalad,1

grapesCooltheFireTropicalSmoothie,1WhiteGrapeLemonade,1

grapeseedoil,1greenbeans

AlmondandVeggieStir-Fry,1SummerVegetableSoup,1

greentea,1,2greens,1,2,3,4

CleansingVegetableBroth,1Seealsospecifictypes

grilling,1,2,3GrilledPortobelloMushroomswithGoatFeta,1

GuacamolewithKaleChips,1

H

HainanIsland,1halibut,1

HalibutCrudo,1ZestyHalibutinSoy-GingerDressing,1

harmfulfoods,1,2,3,4,5Hash,SweetPotatoCrab,1heartdisease,1,2,3,4HeartSpiceBlend,1

Asparagus-ZucchiniBlossomFrittata,1CreamySweetPotatoSoup,1StuffedSardineswithPesto,1

heartsupportmenus,1hempmilk,1,2,3hempoil,1hempseeds,1,2herbalteas

EmotionalTranquilityTea,1InternalCleanseTea,1

herbsandspices,1,2,3Dr.Mao’sHotHerbalCereal,1EightPreciousHerbsformula,1spiceblends,1spicegrinders,1

highbloodpressure,1,2,3,4HighPerformancePowder,1honey,1,2

Dr.Mao’sHoneyLemonade,1Honey-GlazedMasalaChickenwithApricots,1SteamedHoney-GlazedAsianPearwithLilyBulbs,1

hormones,inanimalfoods,1,2,3HotandSourSoup,Vegetarian,1hottypes,foodsfor,1hummus,1

AvocadoHummus,1BlackBeanHummus,1EdamameHummus,1

HunzaBrainTonic,1

Iimmunefunction,1

immunesupportmenus,1sugarand,1

Immunity-BoostingBorschtwithPorciniMushrooms,1Immunity-BoostingCreamofMushroomandCauliflowerSoup,1ImmunitySoup,1ImmunitySpiceBlend,1

CreamyCabbage,1ImperialChickenInfusedwithEightPreciousHerbs,1inflammation,1,2,3,4,5

anti-inflammationmenus,1insulinresistance,1InternalCleanseTea,1

Jjicama,1

Mango-AvocadoSalad,1SearedSalmonwithPickledJicama,1SoyYogurtDipwithCarrots,Jicama,andCucumberSticks,1VegetarianHotandSourSoup,1

jujubedates,1ImmunitySoup,1ImperialChickenInfusedwithEightPreciousHerbs,1

Kkale,1,2

CleansingVegetableBroth,1GuacamolewithKaleChips,1

kefir,1kidneydisease,1kitchencleaning,1kitchenequipment,1,2,3kiwifruit,1

CooltheFireTropicalSmoothie,1kombu,1

Llabels,reading,1lactoseintolerance,1leeks,1

BroccoliStir-FrywithYamNoodles,1ChickenLeekSoupwithDriedPlumsandQuinoa,1SalmonLeekSaladwithGinger-MisoDressing,1

legumes.Seebeansandlegumes;specifictypeslemon,1,2BakedSalmonwithLemonandMangoSalsa,1LemonChickenwithArtichokeHearts,1lemonpeel,1MarmaladeChickenBrochettes,1

lemonadeDr.Mao’sHoneyLemonade,1WhiteGrapeLemonade,1

lettuce,1licorice,1lilyblossoms

VegetarianHotandSourSoup,1lilybulbs,1

SteamedHoney-GlazedAsianPearwithLilyBulbs,1liverfunction,1localfoods,1lotusroot,1

StuffedCucumberCupswithShiitakeMushroomsandLotusRoot,1

Mmango,1,2,3

BakedSalmonwithLemonandMangoSalsa,1Chicken,Mango,andButternutSquashSoup,1Mango-AvocadoSalad,1

Maple-GlazedGingerPecans,OrangeFruitSaladwith,1MarmaladeChickenBrochettes,1masalaspice,1,2

Honey-GlazedMasalaChickenwithApricots,1mealsizeandfrequency,1,2,3,4mealtimes,1,2

meat,1,2,3,4,5SpicyTri-ColorPepperBeefwithHimalayanGojiBerries,1

medicationinteractions,1,2,3MelonDelight,Mouthwatering,1menus,1

anti-inflammation,1heartsupport,1immunesupport,1metabolismsupport,1

mercury,1,2,3,4metabolismmenus,1MetabolismSpiceBlend,1metalcookware,1,2methylmercury,1microwaves,1,2milk,1,2

VeganMilk,1millet,1

Dr.Mao’sHotHerbalCereal,1MilletPilaf,1RosemaryMilletwithYellowSplitPeasandZucchiniFlowers,1

mindfuleating,1mineralsupplements,1mint,1

CoolandCrunchySalad,1MintPeaFalafel,1

miso,1,2Miso-GlazedSolewithSwisschard,1SalmonLeekSaladwithGinger-MisoDressing,1SeaweedMisoSoup,1

monosodiumglutamate,1mood,1,2

GoodMoodSpiceBlend,1MouthwateringMelonDelight,1MSG,1MuesliParfait,1multivitamins,1

mushrooms,1,2AlmondandVeggieStir-Fry,1BroccoliStir-FrywithYamNoodles,1CurryVegetableswithBrownRice,1EggWhiteScramblewithChardandPorciniMushrooms,1EgglessTofuScramble,1GrilledPortobelloMushroomswithGoatFeta,1Immunity-BoostingBorschtwithPorciniMushrooms,1Immunity-BoostingCreamofMushroomandCauliflowerSoup,1RoastedChestnutsandWoodEarMushroomswithBrownRice,1SeaweedandVegetableMedley,1StuffedCucumberCupswithShiitakeMushroomsandLotusRoot,1VegetarianHotandSourSoup,1

Nnapacabbage,1

CreamyCabbage,1Seealsocabbage

neutralfoods,1nitrites,1nonstickpans,1nontoxiccleaning,1noodles

BroccoliStir-FrywithYamNoodles,1nori,1,2nutritionalsupplements,1nutsandseeds,1,2

Anti-AgingBrainMix,1MuesliParfait,1VeganMilk,1Seealsospecifictypes

Ooats,1,2

Dr.Mao’sHotHerbalCereal,1MuesliParfait,1SavoryOatmealwithPineNuts,Avocado,andEgg,1

SweetPotatoCrabHash,1obesity,1oils,1,2Olestra,1oliveoil,1,2olives,1

Gluten-FreeOliveBread,1omega-3fattyacids,1,2,3,4,5,6onions,1,2

AlmondandVeggieStir-Fry,1oranges,1

OrangeFruitSaladwithMaple-GlazedGingerPecans,1organicfoods,1,2osteoporosis,1,2

PPancakes,BananaBuckwheat,1pantryitems,1,2papaya,1,2

CooltheFireTropicalSmoothie,1Parfait,Muesli,1peaches,1peanuts,1,2,3

SquashPeanutSoup,1pears

CreamySweetPotatoSoup,1SeealsoAsianpears

peas,1,2CurryVegetableswithBrownRice,1MilletPilaf,1MintPeaFalafel,1SeaweedandVegetableMedley,1SeaweedMisoSoup,1Seealsoyellowsplitpeas

pecans,1MuesliParfait,1OrangeFruitSaladwithMaple-GlazedGingerPecans,1

PecanPudding,1pesticides,1Pesto,StuffedSardineswith,1phthalates,1PickledJicama,SearedSalmonwith,1Pie,VegetableAlmond,1Pilaf,Millet,1pinenuts,1

Anti-AgingBrainMix,1BrownRicewithPineNuts,1SavoryOatmealwithPineNuts,Avocado,andEgg,1StuffedSardineswithPesto,1

pineapple,1,2CooltheFireTropicalSmoothie,1

plant-baseddiets,1,2,3plantmilk,1

VeganMilk,1Seealsospecifictypes

plasticutensilsandcontainers,1plums,dried,1

ChickenLeekSoupwithDriedPlumsandQuinoa,1porcinimushrooms,1,2

EggWhiteScramblewithChardandPorciniMushrooms,1Immunity-BoostingBorschtwithPorciniMushrooms,2

pork,1portionsizes,1,2,3,4,5portobellomushrooms.Seemushroomspotassiumbromate,1potatoes

CurryVegetableswithBrownRice,1potsandpans,1,2prawns,1

SautéedKingPrawnswithChestnutsandFigs,1preservatives,1,2processedfoods,1,2,3,4

cannedfoods,1,2readinglabels,1

recommendedpantryitems,1,2Seealsospecifictypes

prunes.Seeplums,driedPudding,PecanorWalnut,1pumpkin,1,2,3

ChineseWildYamandPumpkinPureewithGinger,1StuffedPumpkin,1Seealsosquash

pumpkinseeds,1Anti-AgingBrainMix,1BakedSweetPotatoChipswithPumpkinSeeds,1MilletPilaf,1

Qquinoa,1,2,3,4

AppleQuinoaCake,1ChickenLeekSoupwithDriedPlumsandQuinoa,1QuinoaBrownRiceSushi,1

Rradish,1

CleansingVegetableBroth,1CoolandCrunchySalad,1

raspberriesBerryliciousandDelicious!,1

rawfoods,1,2,3,4restaurants,1rice,1

BrownRicewithPineNuts,1CurryVegetableswithBrownRice,1Dr.Mao’sHotHerbalCereal,1QuinoaBrownRiceSushi,1RoastedChestnutsandWoodEarMushroomswithBrownRice,1StuffedPumpkin,1

ricebranoil,1riceyogurt,1roasting,1

RosemaryMilletwithYellowSplitPeasandZucchiniFlowers,1

Ssaffron,1

SaffronGingerFishSoup,1salads,1,2

CoolandCrunchySalad,1Edamame,Seaweed,andTofuSalad,1GrapefruitSalad,1Mango-AvocadoSalad,1MouthwateringMelonDelight,1OrangeFruitSaladwithMaple-GlazedGingerPecans,1SalmonLeekSaladwithGinger-MisoDressing,1WarmCodSalad,1

salmon,1BakedSalmonwithLemonandMangoSalsa,1SalmonLeekSaladwithGinger-MisoDressing,1SearedSalmonwithPickledJicama,1

salsaBakedSalmonwithLemonandMangoSalsa,1

salt,1,2,3,4,5saltwater,towashproduce,1sardines,1

StuffedSardineswithPesto,1SavoryOatmealwithPineNuts,Avocado,andEgg,1seaweed,1,2,3,4,5

CleansingVegetableBroth,1Edamame,Seaweed,andTofuSalad,1QuinoaBrownRiceSushi,1SeaweedandVegetableMedley,1SeaweedMisoSoup,1VegetarianHotandSourSoup,1

seeds.Seenutsandseeds;specifictypessesameoil,1sesameseedsandtahini,1,2

Anti-AgingBrainMix,1AvocadoHummus,1BlackBeanHummus,1

Dr.Mao’sHotHerbalCereal,1VegetableAlmondPie,1

SexualHealthSpiceBlend,1sheep’smilk,1,2shiitakemushrooms,1,2,3,4,5

CleansingVegetableBroth,1Immunity-BoostingCreamofMushroomandCauliflowerSoup,1StuffedCucumberCupswithShiitakeMushroomsandLotusRoot,1VegetarianHotandSourSoup,1

shoppingtips,1,2SkinBeautySpice/HerbBlend,1slowcookers,1smalldishes,1

AlmondandVeggieStir-Fry,1BakedSalmonwithLemonandMangoSalsa,1BlackBasswithCoriander,1BraisedChicorywithRedWineVinegar,1BroccoliStir-FrywithYamNoodles,1BrownRicewithPineNuts,1CreamyCabbage,1CurryVegetableswithBrownRice,1GrilledPortobelloMushroomswithGoatFeta,1HalibutCrudo,1Honey-GlazedMasalaChickenwithApricots,1ImperialChickenInfusedwithEightPreciousHerbs,1LemonChickenwithArtichokeHearts,1MarmaladeChickenBrochettes,1MilletPilaf,1MintPeaFalafel,1Miso-GlazedSolewithSwisschard,1QuinoaBrownRiceSushi,1RoastedChestnutsandWoodEarMushroomswithBrownRice,1RosemaryMilletwithYellowSplitPeasandZucchiniFlowers,1SautéedKingPrawnswithChestnutsandFigs,1SearedSalmonwithPickledJicama,1SeaweedandVegetableMedley,1SpicyTri-ColorPepperBeefwithHimalayanGojiBerries,1

StuffedCucumberCupswithShiitakeMushroomsandLotusRoot,1StuffedSardineswithPesto,1VegetableAlmondPie,1ZestyHalibutinSoy-GingerDressing,1

smokepointofoils,1,2smoothies

Avocado,Flax,andCoconutSmoothie,1Avocado-GojiBerrySmoothie,1CooltheFireTropicalSmoothie,1EnergySmoothie,1

snacks,1,2Anti-AgingBrainMix,1AvocadoHummus,1BakedSweetPotatoChipswithPumpkinSeeds,1BlackBeanHummus,1EdamameHummus,1Gluten-FreeOliveBread,1GuacamolewithKaleChips,1SoyYogurtDipwithCarrots,Jicama,andCucumberSticks,1

sodium,1,2,3,4,5Sole,Miso-Glazed,withSwisschard,1soups,1,2

ChickenLeekSoupwithDriedPlumsandQuinoa,1Chicken,Mango,andButternutSquashSoup,1ChineseWildYamandPumpkinPureewithGinger,1CleansingVegetableBroth,1CreamySweetPotatoSoup,1Immunity-BoostingBorschtwithPorciniMushrooms,1Immunity-BoostingCreamofMushroomandCauliflowerSoup,1ImmunitySoup,1ImperialChickenInfusedwithEightPreciousHerbs,1SaffronGingerFishSoup,1SeaweedMisoSoup,1SpringSoup,1SquashPeanutSoup,1SummerVegetableSoup,1VegetarianHotandSourSoup,1

soyandsoybeans,1,2EdamameHummus,1Edamame,Seaweed,andTofuSalad,1ZestyHalibutinSoy-GingerDressing,1Seealsomiso;tofu

soymilk,1soyyogurt,1,2Seealsoyogurt

spiceblends,1spicegrinders,1spices.Seeherbsandspices;specifictypesspinach

Avocado,Flax,andCoconutSmoothie,1splitpeas.SeeyellowsplitpeasSpringSoup,1squash,1

Chicken,Mango,andButternutSquashSoup,1ChineseWildYamandPumpkinPureewithGinger,1SquashPeanutSoup,1StuffedPumpkin,1

squash,summerAlmondandVeggieStir-Fry,1Seealsozucchini

staranise,1steaming,1stevia,1stir-frying,1,2

AlmondandVeggieStir-Fry,1BroccoliStir-FrywithYamNoodles,1,2SautéedKingPrawnswithChestnutsandFigs,1SpicyTri-ColorPepperBeefwithHimalayanGojiBerries,1

strawberries,1,2BerryliciousandDelicious!,1MuesliParfait,1

StuffedPumpkin,1sugar,1,2,3,4SummerVegetableSoup,1sunflowerseeds

CoolandCrunchySalad,1

MuesliParfait,1supplements,1Sushi,QuinoaBrownRice,1sweetpotatoes,1,2,3

AlmondandVeggieStir-Fry,1BakedSweetPotatoChipswithPumpkinSeeds,1CreamySweetPotatoSoup,1SweetPotatoCrabHash,1

sweeteners,1,2,3Seealsohoney;sugar

sweets,1Seealsodesserts

Swisschard.Seechard

Ttea,1,2,3

EmotionalTranquilityTea,1InternalCleanseTea,1

time-savingtips,1,2,3tofu,80

CreamyCabbage,1CurryVegetableswithBrownRice,1Edamame,Seaweed,andTofuSalad,1EgglessTofuScramble,1QuinoaBrownRiceSushi,1SeaweedMisoSoup,1SpringSoup,1VegetarianHotandSourSoup,1

tomatoes,1,2,3EgglessTofuScramble,1SummerVegetableSoup,1WarmCodSalad,1

traditionalChinesemedicineeatingforyourtype,1resources,1,2,3

transfats,1turmeric,1

turnipsVegetableAlmondPie,1

Uunhealthyfoods,1,2,3,4,5utensilsandcookware,1

VVeganMilk,1vegetables

BroccoliStir-FrywithYamNoodles,1CleansingVegetableBroth,1CurryVegetableswithBrownRice,1SeaweedandVegetableMedley,1SummerVegetableSoup,1VegetableAlmondPie,1Seealsofruitsandvegetables;stir-frying;specificvegetablesVegetarianHot

andSourSoup,1vinegar,1

cleaningwith,1visionhealth

BrainandVisionSpiceBlend,1vitaminsupplements,1vitamins,indriedorfrozenfoods,1,2

Wwakame,1walnutoil,1walnuts,1,2,3

Anti-AgingBrainMix,1AppleQuinoaCake,1MuesliParfait,1WalnutPudding,1

warmingfoods,1watercress,1

CleansingVegetableBroth,1SpringSoup,1

watermelon,1,2MouthwateringMelonDelight,1

weeklymenus,1wheat,1WhiteGrapeLemonade,1wildyam.SeeChinesewildyamwine,1,2wintersquash.Seesquashwoodearmushrooms,1,2

RoastedChestnutsandWoodEarMushroomswithBrownRice,1VegetarianHotandSourSoup,1

Yyamsandyamnoodles,1

BroccoliStir-FrywithYamNoodles,1yellowsplitpeas,1

RosemaryMilletwithYellowSplitPeasandZucchiniFlowers,1yogurt,1,2

CoolandCrunchySalad,1EnergySmoothie,1MuesliParfait,1OrangeFruitSaladwithMaple-GlazedGingerPecans,1SoyYogurtDipwithCarrots,Jicama,andCucumberSticks,1

Zzucchini

AlmondandVeggieStir-Fry,1BroccoliStir-FrywithYamNoodles,1SummerVegetableSoup,1

zucchiniflowersAsparagus-ZucchiniBlossomFrittata,1RosemaryMilletwithYellowSplitPeasandZucchiniFlowers,1

Mayyoulivelong,livestrong,andlivehappy!

Dr.Mao’sSecretsofLongevityCookbooktextcopyright©2012byDr.Mao

ShingNi.Compilationcopyright©2012byDr.MaoShingNiandAuthorscape,Inc.Designcopyright©2012byLaurieDolphinDesign.

Photographycopyright©byPhilipDixon.Allrightsreserved.Nopartofthisbookmaybeusedorreproducedinanymannerwhatsoeverwithoutwritten

permissionexceptinthecaseofreprintsinthecontextofreviews.

AndrewsMcMeelPublishing,LLCanAndrewsMcMeelUniversalcompany

1130WalnutStreet,KansasCity,Missouri64106

www.andrewsmcmeel.com

ProducedbyAuthorscape,Inc.

ISBN:978-1-4494-3591-2

LibraryofCongressControlNumber:2012938487

SecretsofLongevity®andAskDr.Mao®areregisteredtrademarksofAskDr.Mao,LLC.TaoofWellness®isaregisteredtrademarkofTaoofWellness,PC.

Formoreinformation,gotowww.askdrmao.com

Coverdesign:LaurieDolphinDesign

ATTENTION:SCHOOLSANDBUSINESSES

AndrewsMcMeelbooksareavailableatquantitydiscountswithbulkpurchaseforeducational,business,orsalespromotionaluse.For

information,pleasee-mailtheAndrewsMcMeelPublishingSpecialSalesDepartment:specialsales@amuniversal.com

NOTETOTHEREADER:

Thisbookisintendedtoprovidehelpfulandinformativematerial,anditisprovidedwiththeunderstandingthattheauthorandpublisherarenotengagedinrenderingmedical,health,oranyotherkindofpersonalprofessionalservicesinthiscompilation.Naturalremediesandsupplementscanhavesideeffects,bothaloneandincombinationwithotherremediesorconventionalmedicines.Theuserofthisbookshouldconsulthisorhermedical,health,orothercompetentprofessionalbeforeadoptinganyofthesuggestionsinthisbookordrawinginferencesfromthem.Theauthorandpublisherspecificallydisclaimallresponsibilityforanyliability,lossorrisk,personalorotherwise,whichisincurredasaconsequence,directlyorindirectly,oftheuseandapplicationofanyofthecontentsofthisbook.

StatementscontainedhereinhavenotbeenevaluatedbytheU.S.FoodandDrugAdministration.Theproductsreferredtointhismanualarenotintendedtodiagnose,treat,cure,orpreventdisease.Alwaysconsultwithyourprofessionalhealthcareandmedicalprovider(s)beforechangingordiscontinuinganymedication.

ABOUTTHEAUTHOR

DR.MAOSHINGNIisa38th-generationdoctorofChinesemedicine,anauthorityonTaoistantiagingmedicine,andauthorofthebest-sellingbookSecretsofLongevity,aswellasSecondSpring:HundredsofNaturalSecretsforWomentoRevitalizeandRegenerateatAnyAge;SecretsofSelf-Healing:HarnessNature’sPowertoHealCommonAilments,BoostYourVitality,andAchieveOptimumWellness;andSecretsofLongevity:Dr.Mao’s8-WeekProgram.

HeisacofounderofYoSanUniversityandoftheTaoofWellness,theacclaimedcenterfornutrition,Chinesemedicine,andacupuncture.Dr.Maoisthenatural-healthexpertonYahoo!Healthaswellasthefounderofwww.AskDrMao.com,theNaturalHealthSearchEngine.

Formoreinformationandhealthproducts,visitwww.askdrmao.com