The anti-aging diet – v0.3

The following is a short list of foods/supplements and how often they should be consumed.
Foods/Beverages

Beverages that should be consumed on a daily basis

• Tea(black, white, green, rooibos)
• Cocoa
• Coffee
• water

The only danger in consuming these beverages on a daily basis is risk of too much sugar intake and too much caffeine (as with coffee/black tea). Whether caffeine is good for you is still up for debate, however it has purportedly been shown to cause increased blood pressure and insomnia. Both these possible affects can be avoided if limit the number of cups and/or don’t drink any caffeine contained drinks at least 6 hours before you sleep. An individuals caffeine sensitivity is highly variable depending on genetics, how much and when you last consumed caffeine. Too much refined sugars increases your chance of getting diabetes, increases blood sugar levels, and cause increased oxidative stress. Coffee nor tea contain sugar naturally so this can be avoided by not adding sugar to them or adding a natural sweetener like honey.

Foods that should be consumed on a daily basis

Carbohydrates should consist of 60-80% of daily caloric intake. These carbohydrates should come as complex carbohydrates and not sugars as contained in soft drinks and most grocery bought refined food. This is important for two reasons: (1)whole grain products contain all of their beneficial natural constituents including fiber, antioxidants, minerals, and (2) the high fiber content of whole grain foods slow down digestion thereby providing laster longing energy delivery as well as facilitating removal of cholesterol via binding and removal in the feces.

• Whole grains
• Whole grain pasta
• Brown/white rice
• Whole wheat bread
• Legumes – (beans, lentils, peas, green beans)
• Nuts – (walnuts, cashews)
• Fruits(apples, oranges, blueberries, prunes, peaches, etc)
• Vegetables(spinach, broccoli, bok choy, bell peppers, onions, garlic, tomato, carrots)

When frying foods its best to one of these type of oils:

• Extra Virgin olive oil
• Grapeseed oil
• Sesame seed oil
• Coconut oil

3-4 times/ wk

• Ground flaxseed
• Eggs
• Cottage cheese
• Whole cheese

1-2 times/wk

• Fresh salmon, tuna
• Chicken, turkey
• Milk

Supplements:

Daily

• Vitamin C(1000-3000mg in divided doses) – prefereably with rose hips
• Vitamin E(natural mixed tocopherols)
• Mixed supplement containing at least the RDA of zinc, selenium, chromium
• Antioxidant complex(
• Alpha-lipoic acid/acetyl-l-carnitine

3-4x/wk

• Ginseng
• Gingko biloba
• Fish oil

Nutrients:

• Natural antioxidants
• Fiber
• Potassium
• B-vitamins
• Sulfur proteins
• BCAA’s
• Omega 3
• Omega 6
• Omega 9
• MUFA
• PUFA
• carotenoids

Increase natural oxidative stress resistance –> exercise(aerobic and resistance), onions, garlic, glutathione system

Things that are essential to maintain a low rate of aging.

Maintain low levels of oxidative stress –> polyphenols

Maintain protein turnover –> exercise

Maintain low visceral fat –> high fiber foods, exercise

Maintain low blood sugar levels –> high fiber foods, exercise, resistance exercise

Maintain immune system –> exercise, EFA’s, vegetables(onions, garlic)

Decrease caloric intake –> whole grains, vegetables(high fiber foods),