Table Of Content

TELOMERE DIET & COOKBOOK A cutting-edge holistic guide to living younger longer! You’ll savor the doable and delicious recipes and menus designed with your telomeres in mind for the healthiest life possible. —Kathie Madonna Swift, MS, RDN, Food as Medicine program director, Center for Mind-Body Medicine The Telomere Diet and Cookbook offers a new angle for applying the science of healthy eating and living. Maggie Moon provides nourishing whole-food recipes to promote healthy aging and protect our DNA. While the concept is relatively new, this book offers cutting-edge information and practical recommendations for staying ahead of the curve. —Kelly Morrow, MS, RDN, FAND, Bastyr University and the Bastyr Center for Natural Health Maggie Moon takes the emerging and somewhat complex topic of telomeres and provides easy-to-understand information as well as practical and delectable ideas about how to put them into play. For anyone interested in scientifically sound–yet forward-thinking and holistic–approaches to aging, this innovative guide may be like having the fountain of youth on your bookshelf! —Mary Purdy, MS, RDN, speaker, author, functional nutrition practitioner, and past chair of Dietitians in Integrative and Functional Medicine Maggie Moon helps us improve our health span by explaining the emerging science on telomeres and aging in her latest book, The Telomere Diet and Cookbook. Her unique plant-forward diet plan and delicious recipes will help put you on the path to optimal aging. —Christine Rosenbloom, PhD, RDN, FAND, author of Food & Fitness After 50 The intersection of telomeres and nutrition is fascinating and complicated. Dietitian author Moon expertly navigates this subject in a relatable way and provides absolutely delicious recipes along the way. —Ginger Hultin, MS, RDN, CSO, owner of the concierge nutrition practice Champagne Nutrition The Telomere Diet and Cookbook provides an excellent primer on an emerging scientific area of study on how our diet and lifestyle choices can impact our longevity. Maggie Moon, renowned registered dietitian, breaks down complex science into understandable terms and offers simple advice along with delicious recipes for keeping our telomeres healthy. —Linda Cornish, founder and president, Seafood Nutrition Partnership For Fred, the one I want to grow old with. TELOMERE DIET & COOKBOOK A Scientific Approach to Slow Your Genetic Aging and Live a Longer, Healthier Life MAGGIE MOON, MS, RD Text copyright © 2019 Maggie Moon. Design and concept copyright © 2019 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the internet) will be prosecuted to the fullest extent of the law. Published in the United States by: Ulysses Press P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN: 978-1-61243-961-7 Acquisitions editor: Casie Vogel Managing editor: Claire Chun Editor: Susan Lang Proofreader: Kate St. Clair Cover design: David Hastings Layout: Jake Flaherty IMPORTANT NOTE TO READERS: This book has been written and published for informational and educational purposes only. It is not intended to serve as medical advice or to be any form of medical treatment. You should always consult with your physician before altering or changing any aspect of your medical treatment. Do not stop or change any prescription medications without the guidance and advice of your physician. Any use of the information in this book is made on the reader’s good judgment and is the reader’s sole responsibility. This book is not intended to diagnose or treat any medical condition and is not a substitute for a physician. This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other products mentioned within is claimed or suggested. All trademarks that appear in ingredient lists and elsewhere in this book belong to their respective owners and are used here for informational purposes only. The author and publisher encourage readers to patronize the quality brands mentioned in this book. Contents Introduction Chapter 1 The Basics Telomeres: What They Are and How They Work What Is Aging? Chapter 2 The Bad News First Obesity, Diabetes, Cancer, and Other Disease States Sleep Stress Tobacco Iron Diet Patterns for Poor Health Chapter 3 Now the Good News Diet Patterns for Telomere Health Foods for Telomere Health Nutrients for Telomere Health Beyond Nutrition Chapter 4 The Four-Week Jump-Start Telomere Health Plan How to Use This Jump-Start Guide What You’ve Learned So Far Self-Assessment Week 1: Your Sleep Ritual Week 2: Relaxation and Self-Care Week 3: Exercise and Physical Activity Week 4: Nourishment Chapter 5 Recipes Breakfast Dishes Avocado Toast Rainbow Carrot Shakshuka