Food - Do's

  the Centenarian Diet ... What to Do to live to 100

Foods - To Do Recipes - Simple

eat things that have no label or just a sticker for point of origin, or labeled items that have only 1 ingredient listed. We like convenience, but some things need a balance between costs, convenience, and quality.

With the current scandal over Italian EVOO's (1,2) and processed oils (Soy, Canola, and Corn, None recommended) we are only going to trust oils that are cold pressed (expeller) from the fruit of the plant. In Europe, expeller oil are limited to 90° F (Extra virgin is chemically defined (Note 1) ) and in the United States look for the seal denoting approval by the California Olive Oil Council: COOC Certified Extra Virgin and a - List of 2015 certified oils., also Extra Virgin Alliance - EVA, and potential enforcement by the USDA. Extra Virgin Avocado Oil is a great option if a less bitter flavor is preferred.

Olive oil is on file as perhaps the oldest known of the expeller oils, besides citrus oils. The main concern is the Omega 6 : Omega 3 ratio and staying away from too much omega 6 fats/oils. (Ref: "... longevity - fats")


Live to 100 by your own recipes is easy: currently, we use California Olive oils, for making mayonnaise, salad dressings, top dressing vegetables, and low temperature cooking. Coconut oil is nice in baking, with its interesting flavor added to baked goods. Avocado oil will handle high temperature cooking, so it is a good choice when needed. Mayonnaise is a cold temperature process, and is an emulsion of egg yolk and oil, with added acid and spices.

  • 1 ½ tsp white wine vinegar
  • 1 tsp fresh lemon juice
  • ½ tsp ground mustard seed
  • ¼ tsp ground cayenne
  • ¼ tsp each, ground white pepper and sea salt
  • 1 whole egg, plus 1 egg yolks, fresh pastured eggs
  • 1 cup olive oil, extra virgin, or Extra Virgin Avocado Oil if prefer a less bitter mayonnaise.
  1. Live to 100 by your own recipes, making mayonnaise, healthy oils. Whisk together egg and egg yolk, mustard, S&P, and cayenne. Add about ¼ cup olive/avocado oil slowly, whisking constantly until mixture begins to thicken. Whisk in vinegar and lemon juice, then add remaining oil in a very slow, drizzle, whisking constantly. (if not a great whisker - food processor on slow) If at any time it appears that oil is not being incorporated, stop adding oil and whisk mixture vigorously (emulsify) until smooth, then continue adding oil. Like making Hollandaise Sause without the heat.
  2. Put into resealable container and refrigerate for use.
  • 1 egg (preferably pastured, or free range)
  • 1 tablespoon white wine vinegar
  • 1 teaspoon sea salt
  • ½ tablespoon ground mustard, firmly packed
  • 1 tablespoon prepared horseradish
  • 1 tablespoon raw honey
  • 1 cup olive oil, extra virgin
  • Fresh cracked black pepper, to taste, (optional)
Live to 100 by your own recipes

Deborah Tukua is the author of 8 non-fiction books, including DIY Gardeners' Potting Table Plans, Naturally Sweet Blender Treats, and Making and Using a Flower Press. She is the editor of Journey to Natural Living and a regular contributor to the Farmers' Almanac since 2004.


Live to 100 by your own recipes are easy: the main reason for making jams is that you can control the Added Sugars - Don'ts and keep the ingredients to single items. The ingredients list on the labels are single ingredients. i.e. Blueberries, Blackcurrants, Orange peel, apples, lemon, Vitamin C ...

Note: Blackcurrants are not Raisins, i. e. Grapes. Phenol-Explorer database Identification of the 100 richest dietary sources of polyphenols. (Note 2)

  • 2 lbs of fruit, fresh or frozen, very seasonal. Keep 2 lb bags of Simply Organic frozen berries on hand. Smoothies and Preserves.
  • 2 apples, cored and shredded into fruit. Do not peel.
  • 1 fresh lemon or orange - juice and pulp.
  • From the lemon/orange - zest or peel. (3,4)
  • 1 tsp Vitamin C (ascorbic acid) (Optional, as real Vitamin C is hard to find and expensive). (5)
  1. If using dried fruits (i.e. Blackcurrants) add water to cover and re-hydrate. Cook fruit, apples, lemon juice. until it has settled to its natural level. Then reduce moisture by another 20%. Blueberries do not have a lot of natural pectin and sugars, this is the reason for apples. Apples are normally 200% higher in natural sugars and pectin than berries.
  2. Add lemon zest and (or make a marmalade - no sugar) and chop up peel and cook. After jam cools below 100 °F add some of the zest. (4,5,6)
  3. Use normal canning procedures. Put into resealable container and refrigerate until ready to use.
  4. These are 12.5 oz Weck jars, and made 25 ozs ++, The ++ gets added over homemade ice cream later in the evening.
Live to 100 by your own recipes
Live to 100 by your own recipes

PB & J - Breakfast, Homemade blueberry jam, sprouted multi-grain toast. e.g. Ezekiel bread, and fresh ground almond butter.

Weck Jars for ease of use/reuse.


Ok - Now What?

Anti Aging Nutrition for any Age

are the primary effort of every living animal on this planet. Even plants must seek nutrition and fertile soils with a living microbiome - soil health, to thrive. Humans are no different, as we sometimes forget why we eat. We carry our own microbiome - guts and are seeking Energy for survival, and Nutrition for growth and disease control. Supplying the body with proper nutrition is our reason for eating. ... D. S. McGerk | april/16. What's Cooking?: The Meat and Potatoes of Human Evolution ... Dr. Jeanne Sept | july/13. Catching Fire: How Cooking Made Us Human ... Dr. Richard Wrangham | february/13. The rise of Omega 6 fats, and where did the Omega 3's go from our food sources ... D. S. McGerk | may/16



  1. In chemical terms extra virgin olive oil is described as having a free acidity, expressed as oleic acid, of not more than 0.8 grams per 100 grams and a peroxide value of less than 20 milliequivalent O2. It must be produced entirely by mechanical means without the use of any solvents, and under temperatures that will not degrade the oil (less than 86° F, 30° C).
  2. Blackcurrants have been used for many ailments, including infections, inflammation from arthritis, problems with night vision, and even cancer. Besides high vitamin C (over 300 percent of the daily value), they also contain pantothenic acid (vitamin B5), pyridoxine (vitamin B6), and thiamin (vitamin B1). Iron is an important mineral, as well as copper, calcium, phosphorus, manganese, magnesium, and potassium. Anthocyanins (bioactive flavonoids) are one of the compounds that make black currants uniquely powerful in antioxidants, and flavonoids like betacarotene, zeaxanthin - Mercola 2007, Superfoods that stop Blindness , and cryptoxanthin help lower the risk of certain cancers, neurological diseases, slow the aging process, and fight inflammation. They're quite tart, but these amazingly healthy berries are a great choice for desserts and savory sauces and rate higher in Polypheonols than Blueberries. (11a,11b)


Aside cell 3
Dr. Mercola's new book Fat for Fuel
Track Your Nutrition & Health Data with

[ + ] Sources and References:

  1. USDA USDA, USDA�s Agricultural Marketing Service (AMS) provides the Quality Monitoring Program (QMP).
  2. 1 EVOO scandal, Consumer group prepares class action, OliveOilTimes, Dec 2015.
  3. 2 Extra Virgin Olive Oil Fraud: A Guide to Purchasing Olive Oil, Health Impact News, May, 2016.
  4. 3 Longevity - Which Fruits and Vegetables Boost DNA Repair? youTube
  5. 4 Citrus Peels, There are over 60 different types of flavonoids in citrus, plant compounds that are known to exhibit antioxidant properties in humans. Many of these flavonoids have their highest concentrations within the peel. Reboot with Joe
  6. 5 American Journal of Clinical Nutrition Fruits and vegetables in the prevention of cellular oxidative damage1,2,3,4,5
  7. 6 Open discussions and research on which foods need to be eaten raw vs cooked. Flavonoid components and heat.
  8. 11a Nature, from European Journal of Clinical Nutrition, Identification of the 100 richest dietary sources of polyphenols, Jimenez, Neveu, Vos, Scalbert.
  9. 11b Neveu V, Perez-Jimenez J, Vos F, Crespy V, du Chaffaut L, Mennen L, Knox C, Eisner R, Cruz J, Wishart D, Scalbert A. (2010) Phenol-Explorer: an online comprehensive database on polyphenol contents in foods. Database, doi: 10.1093/database/bap024.

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