Eat Better, Live Longer: Understand What Your Body Needs to Stay Healthy PDF
Preview Eat Better, Live Longer: Understand What Your Body Needs to Stay Healthy
EAT BETTER LIVE LONGER US_001-007_Prelims.indd 1 13/12/2017 14:32 EAT BETTER LIVE LONGER UNDERSTAND WHAT YOUR BODY NEEDS TO STAY HEALTHY DR. SARAH BREWER JULIETTE KELLOW RD US_001-007_Prelims.indd 2 13/12/2017 14:32 US_001-007_Prelims.indd 3 20/12/2017 15:02 EAT BETTER LIVE LONGER UNDERSTAND WHAT YOUR BODY NEEDS TO STAY HEALTHY DR. SARAH BREWER JULIETTE KELLOW RD US_001-007_Prelims.indd 3 20/12/2017 15:02 Contents Foreword ........................................................................ 6 - PA R T- Supergroup: Spices ................................................. 146 Senior Editor Nikki Sims Supergroup: Squashes ............................................ 150 Senior Designer Safron Stocker THE LONGEVITY Life beyond the plan ................................................ 152 Editor Claire Wedderburn-Maxwell Designer Jade Wheaton EATING PLAN Ilustrator Keith Hagan - PA R T- 3 Recipe Photographer Tara Fisher Prop Stylist Robert Merrett DTP DesigFnooerds S tSyalitsisth M Gaudr, ERdaejdneep Singh WHAT IS The next four weeks ................................................... 44 - PA R T- Pre-production Producer Robert Dunn Week 1 meal planner ................................................. 46 Producer Luca Bazzoli 1 AGING? Jacket Designer Safron Stocker Week 2 meal planner ................................................. 48 HOW THE BODY Jacket Co-ordinator Laura Bithell Week 3 meal planner ................................................. 50 Cr Meatnivaeg Tinegc hEndictaolr S Duapwponr Ht eTnodme rMsonrse Theories of aging ........................................................ 10 Week 4 meal planner ................................................. 52 4 CHANGES WITH AGE Managing Art Editor Marianne Markham What affects how we age? ......................................... 12 Breakfasts ................................................................... 54 Art Director Maxine Pedliham Publishing Director Mary-Clare Jerram Diet lessons from around the world ........................ 16 Wonderfood: Yogurt .................................................. 56 The brain .................................................................. 156 US Editor Kayla Dugger Supergroup: Berries ................................................... 60 Vision ........................................................................ 162 US Executive Editor Lori Hand Recipes with photographs developed Wonderfood: Bananas ............................................... 64 Hearing and balance ............................................... 166 and written by Anne Harnan. Wonderfood: Eggs ..................................................... 70 Oral health ............................................................... 170 All othe Frir srte Acmipeericsa nb yEd Jituiolni,e 2t0te18 K ellow. - PA R T- Supergroup: Whole grains ........................................ 74 Immunity ................................................................. 174 P 3u4b5l iHshuedds oin tShter eUent,i tNeedw S tYaotreks, bNye wDK Y oPrukb 1li0sh0i1n4g PRINCIPLES OF Lunches ....................................................................... 78 Bones, muscles, and joints ..................................... 178 Copyright © 2018 Dorling Kindersley Limited DK, a Division of Penguin Random House LLC A LONG AND Supergroup: Legumes ............................................... 84 Skin and sensation .................................................. 182 18 19 20 21 22 10 9 8 7 6 5 4 3 2 1 001–307517–May/2018 Supergroup: Bell peppers and chilies ...................... 90 The lungs ................................................................. 186 Without limiting the rights unAdlel r itghhet sc orpesyreirgvhetd r. eserved above, no part of this 2 HEALTHY LIFE Supergroup: Root vegetables .................................... 94 The heart and blood ............................................... 190 publication may be reproduced, stored in or introduced into a retrieval system, or transmited, in any form, or by any means (electronic, mechanical, Wonderfood: Soy .................................................... 100 Gut health ................................................................ 196 photocopying, recording, or otherwise), without the prior written permission of the copyright owner.Published in Great Britain by Dorling Kindersley Limited Downsize your meals as the day goes on ................ 22 Wonderfood: Avocados .......................................... 104 Urinary health ......................................................... 202 Disclaimer, see page 224. A catalog record for this book Know how much is enough ....................................... 24 Dinners ..................................................................... 106 Women’s health ....................................................... 206 is available from the Library of Congress . ISBN 978-1-4654-6852-9 Eat more plants ........................................................... 26 Supergroup: Leafy green vegetables ..................... 108 Men’s health ............................................................. 210 DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For Eat the right carbs ...................................................... 28 Supergroup: Fish and shellfish ............................. 112 details, contact: DK Publishing Special Markets, 345 Hudson Street, New York, New York 10014 Swap red meat for fish ............................................... 30 Supergroup: Mushrooms........................................ 118 - PA R T- Supergroup: Spices ................................................. 146 Supergroup: Squashes ............................................ 150 THE LONGEVITY Life beyond the plan ................................................ 152 EATING PLAN 3 The next four weeks ................................................... 44 - PA R T- Week 1 meal planner ................................................. 46 Week 2 meal planner ................................................. 48 HOW THE BODY Week 3 meal planner ................................................. 50 Week 4 meal planner ................................................. 52 4 CHANGES WITH AGE Breakfasts ................................................................... 54 Wonderfood: Yogurt .................................................. 56 The brain .................................................................. 156 Supergroup: Berries ................................................... 60 Vision ........................................................................ 162 Wonderfood: Bananas ............................................... 64 Hearing and balance ............................................... 166 Wonderfood: Eggs ..................................................... 70 Oral health ............................................................... 170 Supergroup: Whole grains ........................................ 74 Immunity ................................................................. 174 Lunches ....................................................................... 78 Bones, muscles, and joints ..................................... 178 Supergroup: Legumes ............................................... 84 Skin and sensation .................................................. 182 Supergroup: Bell peppers and chilies ...................... 90 The lungs ................................................................. 186 Supergroup: Root vegetables .................................... 94 The heart and blood ............................................... 190 Wonderfood: Soy .................................................... 100 Gut health ................................................................ 196 Wonderfood: Avocados .......................................... 104 Urinary health ......................................................... 202 Dinners ..................................................................... 106 Women’s health ....................................................... 206 Supergroup: Leafy green vegetables ..................... 108 Men’s health ............................................................. 210 Supergroup: Fish and shellfish ............................. 112 Supergroup: Mushrooms........................................ 118 Supergroup: Onions, garlic, and leeks .................. 122 Wonderfood: Tomatoes .......................................... 126 Bibliography ............................................................ 214 Wonderfood: Olive oil ............................................. 130 Index ......................................................................... 220 Supergroup: Citrus fruits ....................................... 134 Author, consultant, and acknowledgments .......... 224 Supergroup: Nuts .................................................... 140 US_001-007_Prelims.indd 5 20/12/2017 15:38 6 7 Foreword Eat Better, Live Longer is your fad-free food guide for habits or principles that are seen among the longest- information on the anti-aging benefits of 20 longevity fact rather than science fiction. With new ideas and adding extra years to your life. It confirms what lived communities around the world. These principles “wonderfoods” or “supergroups” of foods. These practical information, it couldn’t be tastier or simpler medics and nutritionists have known for many years: are the foundation for protecting against many confirm it’s not weird and wonderful ingredients you to eat your way to a happier, healthier, and longer life. that the secret elixir to aging well doesn’t come in a diseases common in the Western world, including need to support a longer and healthier life, but normal pill, potion, or lotion; instead, it can be found in your obesity, heart disease, cancer, type 2 diabetes, everyday foods you can buy at your local supermarket. very own kitchen! Together with not smoking and dementia, and arthritis—all conditions that hinder You’ll also find detailed information on how the body exercising regularly, eating a healthy, well-balanced quality of life and often cut lives short. ages, along with advice on specific foods to help diet is one of the most important things you can do to address the aging process. Juliette Kellow, author and registered dietitian extend the number of healthy years you live. The 28-day longevity plan moves you closer toward achieving these principles on a week-by-week basis. The advice in this book is designed to reinforce what But just what should an age-defying diet consist of? Interspersed throughout the plan, you’l find delicious, you may already know, and to build on this knowledge This book starts by identifying 10 common eating nutrient-packed recipes, together with in-depth with the most up-to-date research based on science Dr Sarah Brewer, consultant US_001-007_Prelims.indd 6 13/12/2017 14:32 US_001-007_Prelims.indd 7 20/12/2017 15:02 7 information on the anti-aging benefits of 20 longevity fact rather than science fiction. With new ideas and “wonderfoods” or “supergroups” of foods. These practical information, it couldn’t be tastier or simpler confirm it’s not weird and wonderful ingredients you to eat your way to a happier, healthier, and longer life. need to support a longer and healthier life, but normal everyday foods you can buy at your local supermarket. You’ll also find detailed information on how the body ages, along with advice on specific foods to help address the aging process. Juliette Kellow, author and registered dietitian The advice in this book is designed to reinforce what you may already know, and to build on this knowledge with the most up-to-date research based on science Dr Sarah Brewer, consultant US_001-007_Prelims.indd 7 20/12/2017 15:02 - PA R T- What is aging? Explore aging and the aspects of life that can 1 influence how fast you age. Plus, see what lessons you can learn from the world’s longest-lived communities. US_008-009_Opener-Part-1.indd 8 13/12/2017 14:32 US_008-009_Opener-Part-1.indd 9 13/12/2017 14:32
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