Jason’s 7 Free Health, Vitality and

Longevity Tips

Contents

Page

Tip #1 Start the day with Apple Cider Vinegar 2

Tip #2 Jason’s Muesli for Breakfast 3

Tip #3 Make a Green Leafy Blossom Smoothie most days 4

Tip #4 Clean Your Produce 5

Tip #5 Make your own Sprouts 6

Tip #6 If you sit for an hour then walk for 5 minutes 8

Tip #7 Walking is the best longevity exercise there is 9

Jason’s 7 Free Health, Vitality and

Longevity Tips

The first thing you always need to work on is your immune system and where does that start? Your diet. Your immune system is based in your gut so when your gut is weak so follows your liver and then your probiotic population cannot do their protective job. Without good intestinal bacteria, you will have a far lower nutritional uptake, leading to disease. It always starts and ends with your diet. What are the 3 food groups that we are missing most in our typical modern diet? Raw, sprouted and fermented foods. Only these foods contain prebiotics and living digestive enzymes.

Tip #1 Start the day with Apple Cider Vinegar

On waking add to a glass of warm or cold water the following; one or two tablespoons of pure apple cider vinegar (must be authentic fully-fermented with ‘Mother Culture’), one or two tablespoons of pure ‘inner-gel’ aloe vera juice and a squeeze of lemon (more or less of each is fine). Drink this at least 30 minutes before you eat anything else.

Jason’s 7 Free Health, Vitality and

Longevity Tips

The first thing you always need to work on is your immune system and where does that start? Your diet. Your immune system is based in your gut so when your gut is weak so follows your liver and then your probiotic population cannot do their protective job. Without good intestinal bacteria, you will have a far lower nutritional uptake, leading to disease. It always starts and ends with your diet. What are the 3 food groups that we are missing most in our typical modern diet? Raw, sprouted and fermented foods. Only these foods contain prebiotics and living digestive enzymes.

Tip #2 Jason’s Muesli for Breakfast After exercise start the day with a big ‘soaked overnight’ bowl of raw muesli. Raw oats are a superfood containing prebiotics (to feed your healthy gut bacteria), living digestive enzymes for bioavailability and higher protein content.

Here is my famous recipe:1. 4 cups of jumbo rolled oats2. 1 cup of whole linseeds (flaxseeds)3. 1 cup desiccated coconut (this is for flavour only –

add whatever you like)4. ½ a cup of each of the following: pumpkin seeds,

sunflower seeds, diced apricots, raisins, sesame seeds and almonds.

Mix them all together.

At night before bed, soak 7 tablespoons of the above muesli in a liquid of your choosing (water/juice/good quality soymilk etc). You can also throw in some berries (fresh or frozen) as they will add delicious flavour overnight. Just before eating, chop on top your favourite topping – bananas, blackcurrants, yoghurt etc and add 3 Brazil nuts to receive your daily RDI of selenium and 3 walnuts for your brain health!

Alternatively you can make the nut and seed mixture separate to the muesli. In this case just mix up the seed/nut mixture and store it separately in a glass jar. Then make up the muesli

recipe without the nuts and seeds and store that is a glass jar. Each night before bed soak 2 tablespoons of the nut and seed mixture to 4-5 tablespoons of the muesli mix.

Jason’s 7 Free Health, Vitality and

Longevity Tips

The first thing you always need to work on is your immune system and where does that start? Your diet. Your immune system is based in your gut so when your gut is weak so follows your liver and then your probiotic population cannot do their protective job. Without good intestinal bacteria, you will have a far lower nutritional uptake, leading to disease. It always starts and ends with your diet. What are the 3 food groups that we are missing most in our typical modern diet? Raw, sprouted and fermented foods. Only these foods contain prebiotics and living digestive enzymes.

Tip #3 Make a Green Leafy Blossom Smoothie most days

Green Blossom Smoothie Recipe:Throw some green leafy blossoms (if you can wrap them around your finger then they are ok) such as spinach, lettuce, kale, Chinese greens, bok choy, silverbeet or wild herbs such as dandelion) into a blender. Add 2 or 3 pieces of fruit, 3 cups of pure water, a peeled lemon and a peeled lime. Chop them all up first if your blender is not up to the job! If you have one of these everyday make sure you rotate and vary the leafy greens regularly. We have silverbeet one day, kale the next, spinach the next and so on. If you are making this for kids start with three pieces of fruit and only one or two leaves of greens. Then each day add a little more greens and cut the fruit back till you only have two pieces of fruit in there. They will still love it and they will not notice the taste changing. The fruits

combine very well with these leafy green blossom vegetables but not with root vegetables such as carrots or beetroot etc.

Jason’s 7 Free Health, Vitality and

Longevity Tips

The first thing you always need to work on is your immune system and where does that start? Your diet. Your immune system is based in your gut so when your gut is weak so follows your liver and then your probiotic population cannot do their protective job. Without good intestinal bacteria, you will have a far lower nutritional uptake, leading to disease. It always starts and ends with your diet. What are the 3 food groups that we are missing most in our typical modern diet? Raw, sprouted and fermented foods. Only these foods contain prebiotics and living digestive enzymes.

Tip #4 Clean Your Produce

Fruit & Veggie Wash (to remove chemical spray residues)

1 cup water1 tablespoon lemon juice1 tablespoon white vinegar

Mix the ingredients together in a handy spray bottle. Spray your produce and leave it to sit for 10 minutes then rinse it thoroughly.

Jason’s 7 Free Health, Vitality and

Longevity Tips

The first thing you always need to work on is your immune system and where does that start? Your diet. Your immune system is based in your gut so when your gut is weak so follows your liver and then your probiotic population cannot do their protective job. Without good intestinal bacteria, you will have a far lower nutritional uptake, leading to disease. It always starts and ends with your diet. What are the 3 food groups that we are missing most in our typical modern diet? Raw, sprouted and fermented foods. Only these foods contain prebiotics and living digestive enzymes.

Tip #5 Make your own Sprouts

A Health Super-SecretWhen you really think about seeds, nuts, grains or legumes, then the process is obvious. Seeds and grains are encased in hard outer-shells designed to protect and preserve them until they are ready to be nurtured to grow into plants. Proper preparation of wholegrains, legumes, nuts and seeds imitates the process that occurs in nature every day. These foods need water, warmth and time in order to germinate and transform into living sprouts, grasses, trees or plants. When you prepare nuts, seeds, wholegrains and legumes correctly through soaking, fermenting or sprouting (germination), the microbes and good bacteria start unlocking their nutrients and predigesting them for us, beneficial enzymes start growing (creating large amounts of B vitamins) and the nutritional components increase exponentially whilst the hard-to-digest aspects disappear. You can transform an ‘indigestible fat-food’ to a ‘living superfood’ in just 24 hours. Soaking converts nuts from carbohydrate-rich to protein-rich as it is about to sprout or germinate a whole new life-form.

Jason’s 7 Free Health, Vitality and

Longevity TipsMy Favourite Sprout Mixes• 2 tablespoons each of Adzuki, Blue Pea, Mung and Soy Beans • 1 tablespoon of Chickpeas and Brown Lentils• Mix them up in an AG type jar with a sprouting lid• Fill the jar with water right to the top • Leave them to soak for 24 hours • Give them a few good long rinses until the rinsing water is clear and the inside of the jar is clean,

and then leave them upside down on an angle (so the water can drizzle out) in a warm spot (hot water cupboard) or in the sunshine

• Rinse them whenever you feel like it and continue to drain them • Once they start to sprout, taste them every day till they taste perfect to you (everyone likes them

slightly different) • Then just swap the mesh lid for a normal one and keep the jar in the fridge. This stops them

growing and keeps them fresh. That’s it! • Rinse them again before eating (just as you would with vegetables) • As all sprouts are fresh and growing; smell them, rinse them, make them regularly and eat them

while fresh. If they do not smell good then throw them out and start a new batch.

In this picture, the jar on the left contains the dry ingredients I start with. The sprouts in the middle jar have been soaked for 24 hours (see how much they have grown already?) this is why you need to fill the jar to the very top while soaking! The sprouts in the jar on the right have been growing for just 4 days.

Simple, easy, quick, effortless super-nutrition!Soak on a Friday night and by Monday morning they are perfect; living, growing, germinating, digestive enzyme-rich, prebiotic-rich, antioxidant-rich superfoods. Absolutely delicious, just add them to salads or meals of any sort to significantly increase your nutritional intake. My favourite time is about four days sprouted. You may find some beans; seeds or legumes taste too strong for you at first. If so, just start with mung beans and whole lentils as they are the sweetest. I love the bitter flavours in a sprout mix but Tracey eats mung & lentil sprouts by the handful due to the delicious fresh flavour.

100% complete protein living superfood sprout mixAnother great mix is buckwheat seeds, alfalfa and quinoa (pronounced keen-wa). Pour

one cm or so of each into a jar (depends on how much you want to grow). These only need to be soaked for 4 hours (then do the rinse process as above) and will be ready in just two days.

Jason’s 7 Free Health, Vitality and

Longevity Tips

The first thing you always need to work on is your immune system and where does that start? Your diet. Your immune system is based in your gut so when your gut is weak so follows your liver and then your probiotic population cannot do their protective job. Without good intestinal bacteria, you will have a far lower nutritional uptake, leading to disease. It always starts and ends with your diet. What are the 3 food groups that we are missing most in our typical modern diet? Raw, sprouted and fermented foods. Only these foods contain prebiotics and living digestive enzymes.

Tip #6 If you sit for an hour then walk for 5 minutes

Prolonged sitting significantly raises obesity risk, doubles your bowel cancer risk and triples your risk of deep vein thrombosis (DVT) and diabetes. Constant sitting causes the body to turn off its fat-burning mechanisms so basically; the longer you sit, the fatter you get and the more time you spend sitting, the faster you die. If you sit for an hour then get up, take a deep breath and walk for five minutes.

Jason’s 7 Free Health, Vitality and

Longevity Tips

The first thing you always need to work on is your immune system and where does that start? Your diet. Your immune system is based in your gut so when your gut is weak so follows your liver and then your probiotic population cannot do their protective job. Without good intestinal bacteria, you will have a far lower nutritional uptake, leading to disease. It always starts and ends with your diet. What are the 3 food groups that we are missing most in our typical modern diet? Raw, sprouted and fermented foods. Only these foods contain prebiotics and living digestive enzymes.

Tip #7 Walking is the best longevity exercise there is

Walking daily will save your life. The historian George Trevelyan wrote in 1913 that he had 2 doctors: “My left leg and my right”. Walking dramatically lowers your risk of stroke, arthritis, osteoporosis, cancers, heart disease, depression, stress, asthma, dementia, diabetes or obesity and is the best exercise indicator of longevity. Walking is more effective than weights for metabolic syndrome and diabetes and walking preserves your memory. Walking 3 hours per week for 12 weeks causes so many new neurons to grow that it actually increases your brain size! Walking is the exercise of choice of the healthiest older people on the planet. The next time you feel drowsy, try stepping outside into nature, under the sunshine, for a 5-minute walk.