the Centenarian Diet

  2) Daily Lifestyle - live Healthier to 100 years and beyond ...

Track Your Nutrition & Health Data with cronometer.com

Centenarian Diet | Daily Diet Routine - living to 100


The Centenarian Diet | ... Day 2 ...

We don't need more Health Care, we need more Health.

Green leafy vegetables are green because of magnesium [Mg++], and Mg++ regulates over 300 biochemical reactions in the body through their role as enzyme co-factors. They also play a vital role in the reactions that generate and use ATP, the fundamental unit of energy within the body's cells - mDNA. (1)

Epigenetics (4) says we must take charge of our health. Example:

High School Science we all know: " ... the Queen Bee is not a Queen until fed Royal Jelly, worker bees construct queen bee cells and the bee larvae are fed Royal Jelly exclusively. As a result of the difference in diet, the queen will develop into a sexually mature female, unlike the worker bees." ... this is Epigenetics at work, our diet effect our genes and offspring.

    Breakfast:

  • Start the day as recommended on this site's Breakfast routine. We want 2 poached eggs (from pastured chickens). This day, we will do the British (or "fry-up") (9) breakfast variation, or even better Hispanic Paradox (10) breakfast as beans seem to be important in longevity.
  • Saute 1 green pepper, 1 jalapeno, ¼ onions and 2 oz of mushrooms in pastured butter Kerrygold,, add ½ cup homemade red beans and heat. Poach or fry 2 eggs in butter. Serve over bean and vegetable mixture. Top with 1 ounce of Gouda cheese. Add 3 oz blood sausage, chorizo, or bacon pan fried as an option, but additional protein is not really needed.
  • All carbohydrates are from vegetables and beans, and some from the dairy (fermented cheeses like Gouda, are low in carbs due to bacterial action). No added carbohydrates or starches from potatoes.
  • Coffee with cream, No Coffee-mate - Nestle (Note 1) or other synthetic sweetened processed food. Just real coffee, tea, or herb tea such as fresh ginger and turmeric steeped for 5 minutes, then add a high quality raw milk, cream, or butter. Coffee Recipe: One Green Planet - What is Bulletproof Coffee?

    Tracking Tool:

  • www.Cronometer.com - Track Your Way to Better Health With This Tool. (14,14a)
    Omega 6 : 3 ratio = 1.4 : 1 With flax seeds in smoothie, all daily needs met or exceeded but vitamin D, still need the 15 minute walk in the sun.
    Add Kombutcha with chia seeds, and then ratio is 1 : 1.
    1. Supplements: Optional. Add a multi-min if not adding cheeses or double the Sardines. Adding fish oil is concerned abouit DHA and EPA,
    2. This daily eating plan has all the Proteins needed, therefore, added proteins in ... Smoothie are not needed, go for the fiber (i.e. flax seeds and psyllium husk) and Phytonutrients.

Note:

  1. All meals and snacks are optional. Eating healthy fats and eliminating unnecessary carbs and getting net carbs below 75 g/d eliminates the constant-eating hunger sensation. TRF - Time Restricted Feeding needs be applied 12-15 hours/day allowing maximum repair and regeneration time. Ref: ... this site - Healthy Brain and Longevity.
  2. Track Your Nutrition & Health Data with cronometer.com

    Exercise:

  • Yes! Daily walks, or 1 hour at the gym. Try to get in 10 short intense 30 second intervals, with general weight training. At home use free weights. (Note 4)
  • If you work, get a stand-up desk. Even for the home.

 


Preparing for the Future | You cannot get there Sick

"Not one single person will be cured of heart disease, pulmonary disease, stroke, arthritis, obesity and, of course diabetes and Alzheimer's, with our current medical approach." Medicine as we know it is in trouble. Can we be better doctors than the AMA provides? We certainly can acquire the knowledge to ask better questions. The AMA has failed in their mission. ... OMG - Who Knew ...

Premise for Diet Plan: | Daily thinking ...

With modern availability of foods, we just need to select high nutrient foods to stay on this longevity path, and our body's built in survival mechanism will stay in the background. There is no need to trigger the Triage Theory mechanism within our cells if we maintain a constant flow of micronutrients and a balance of macronutrients. The Centenarian Diet is based on this premises. This site investigates and reflects this view.

    Diet Outline:


    Premise: Eat Real Foods, of the 600,000 foods on the market 80% are no longer real foods, which means it is getting harder to find real foods. Ref: FAT Chance - Dr. Robert Lustig. and the Institute for Responsible Nutrition.
  1. Meat, Seafood, great sources for macronutrients and micronutrients but little fiber. With our large brain using 20% of metabolic energy (more when sleeping), and requiring DHA and EPA omega 3's, meat and seafood present an excellent source of proteins and fats. Our soft diet makes these macronutrients more available.
  2. Vegetables, great source for macronutrients and micronutrients and fiber. The symbiosis of the human organism, gut organism, and the environment, requires eating everything in sight, locally and seasonally. The body needs a large variety of plant food sources to feed our metabolism and our gut microbiome.
  3. Seasonal - Eggs, eggs are a special class. Eggs produce a Complete living organism. With the chicken egg the embryo gets much of its calcium C++ from the shell to build the animal. But, our paleo ancestors only had eggs available part of the year (mating/brooding cycles) and they were hard to get. This is our modern advantage in nutrition, as we can get eggs year around. The idea is to avoid Triage Theory, the body's triage response to nutrient shortages.
  4. Seasonal - Fruits, Seeds (Nuts, Grains), once upon a time these were only available part of the year. In the modern age, these are available year round and this is our modern advantage, and our modern downfall, we have hybridized for sweetness. If we manage this category properly, we can avoid triggering the Triage Theory mechanism within our cells.
  5. Carbohydrates, Fiber, the soft food diet. High source of energy and gut feeding fiber, (Ref. "prebiotic inulin-type fructans enhance calcium and magnesium absorption") which are eaten raw, cooked, baked, soaked, or fermented. A Porridge approach, where everything is gathered and used. Tubers, and seeds (legumes, nuts, grains) are eaten raw, cooked, soaked, or fermented.
  6. Fermented Foods, "The Smart Opportunists" when walking around your neighborhood and if starving, rotten fruits and vegetables look good.
  7. Sleep, Exercise, Stress and Fasting, Yes! Humans run on carbohydrate and fat energy everything else is a building block. Sleep is DNA repair time and the brain energy use goes up. (15) Exercise is Stress and the body has a inflammatory response which turns on genes that rebuild and repair. This built in inflammatory response is important to our health.
    If you're not hungry, then do not eat. Fasting has been shown to reduce aging and all inflammation diseases. Think of winter time when food was scarce as an example of what our ancestors dealt with. They had to rely on natural underground tubers, bugs, and running down animals for foods, or feeding off tidal pools and marshlands.

 

 


Notes:

  1. INGREDIENTS: WATER, SUGAR, VEGETABLE OIL (HIGH OLEIC SOYBE AN AND/OR HIGH OLEIC CANOL A) , AND LESS THAN 2% OF SODIUM CASEINATE (A MILK DERIVATIVE)**, MONOAND DIGLYCERIDES, DIPOTASSIUM PHOSPHATE, CELLULOSE GEL, NATURAL AND ARTIFICIAL FLAVORS, CELLULOSE GUM, CARRAGEENAN. CONTAINS: A MILK DERIVATIVE. ** Not a source of lactose. Current as of August 2015. Please see shelf packaging for any changes.
  2. Koreans eat so much of this super-spicy condiment (40 pounds of it per person each year) that natives say "kimchi" instead of "cheese" when getting their pictures taken. The reddish fermented cabbage (and sometimes radish) dish—made with a mix of garlic, salt, vinegar, chile peppers, and other spices—is served at every meal, either alone or mixed with rice or noodles. And it's part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. Kimchi also is used in everything from soups to pancakes, and as a topping on pizza and burgers. (20 - Health.com)
  3. There are some heavy metal pollution in dark chocolate. Currently the polyphenols in chocolate are a big health benefit but heavy metal pollution is an issue and Mars, Hershey, See's, etc. are being sued. (21) (22,22a,22b)
  4. Does not take a genius to figure this out. The list of references of the benefits would fill a book and it does fill just about all medical journals.

 


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[ + ] Sources and References:

  1. Resource 1 ECJN, Table 1. Polyphenol and antioxidant content in the 100 richest foods (mg per 100 g or mg per 100 ml)
  2. Resource 2 ECJN, Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database, J Pérez-Jiménez, V Neveu, F Vos and A Scalbert
  3. Resource 3 Phenol-Explorer.eu, Phenol-Explorer is the first comprehensive database on polyphenol content in foods
  4. 1 Ancient Minerals, by enviromedica, What is Magnesium? How it Functions in the Body
  5. 4 NCBI, Frontiers in Cell and Development Biology, Epigenetics across the human lifespan,Riya R. Kanherkar, Naina Bhatia-Dey, and Antonei B. Csoka.
  6. 5 Mercola.com, 2014, How Intermittent Fasting Can Help You Live Healthier, Longer
  7. 6 Nature Medicine, The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease, Yun-Hee Youm, et al.
  8. 7 SAGE Journals, British Journal of Diabetes & Vascular Disease, Intermittent fasting: a dietary intervention for prevention of diabetes and cardiovascular disease. James E Brown, Michael Mosley, Sarah Aldred.
  9. 8 Cell.com, Cell Stem Cell, Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression, Chia-Wei Cheng, et al.
  10. 8a Cell Metabolism, Clinical and Translational Report, A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan, Sebastian Brandhorst et al.
  11. 9 BBC America, A full English breakfast (or 'fry-up'), BY FRASER MCALPINE
  12. 10 CDC, Leading Causes of Death, Prevalence of Diseases and Risk Factors, and Use of Health Services Among Hispanics in the United States — 2009–2013
  13. 12 Food Renegade.com, KOMBUCHA HEALTH BENEFITS, by Kristen Michaelis
  14. 13 Cultures For Health.com, NATURALLY CULTURED & FERMENTED BEVERAGES
  15. 14 Cronometer.com, Health and Diet Tool, Personalizing your Daily Diet, Logging tool.
  16. 14a www.Mercola.com, Cronometer.com Track Your Way to Better Health With This Powerful Tool.
  17. 15 Current Biology, Sleep, Environmental 24-hr Cycles Are Essential for Health, 10/16
  18. 16 youTube, Dr. Richard Wrangham, Catching Fire: How Cooking Made Us Human.
  19. 17 Book, Grain Brain, Grain Brain, written by Dr. David Perlmutter,
  20. 18 Book, The No-Grain Diet, How Gluten and Modern Food Processing Contribute to Poor Health
  21. 19 youTube, TED TALK, Bonnie Bassler: The secret, social lives of bacteria, Dr. Bonnie Bassler.
  22. 20 Health.com World's Healthiest Foods: Kimchi (Korea), By Joan Raymond
  23. 21 Confectionery News.com, Hershey, Mars and See’s Candies face heavy metal chocolate lawsuit, By Oliver Nieburg, 16-Feb-2015
  24. 22 Everyday Health, Your Favorite Chocolate May Contain Lead,By Everyday Health Editors
  25. 22a Ghirardelli, Intense Dark Chocolate 86% Cacao Midnight Reverie Bar.
  26. 22b Mercola.com, Is There Lead in Your Chocolate? April 12, 2016
  27. 25 youTube, ... Dr. Jeanne Sept | july/13.
  28. 26 youTube, Dr. Richard Wrangham, Catching Fire: How Cooking Made Us Human.

About Us

is a positive online community for seniors who are interested in longevity and becoming centenarians. Living to 100 years of age becomes a goal, and sharing and exploring this goal is an issue that matters to those in the golden years. A platform for the energetic, creative, and productive, to share life experiences by contributing your experiences on this site. Founded to explore quality living, healthy aging, longevity and becoming Centenarians.