A longevity health plan, or simply a life extension diet can include a multiple number of practices:
1. Nutrition and environmental detoxification
2. Quality vitamin and nutrient supplementation
3. Herbal therapy
4. Traditional Chinese Medicine
5. Chiropractic care
7. Aesthetics and rehabilitative therapeutic massage
However, what is clear is that if you wish to really achieve longevity in your daily life, then a healthy diet is essential. Therefore nutrition, quality vitamins and nutritional supplements and additional skin care products alongside a happy lifestyle and exercise are essential.
The Longevity Diet Plan:
A longevity diet plan is really more of a collection of practical eating guidelines.
Just follow the 4 simple guidelines listed below each week to overhaul your existing diet and begin eating healthy without all the drama of a typical weight loss diet, as a longevity diet in itself is all about sustaining the right number of healthy calories.
Week 1 – Double Up on Veggies – Cut Back on Milk and Cheese
First week, you’ll drastically cut back on dairy products like cheese, milk and ice cream and focus on doubling your vegetables while. Here’s why:
Vegetables provide us with vitamins and antioxidants that protect our bodies from damage and the effects of aging. Firstly, research has shown that supplements cannot be substituted for food in its whole form for the same benefits.
Vegetables like carrots or cauliflower are also great at filling you up with nutritious food whilst being low in calories. Therefore avoid smothering them with cheese or a cream sauce!
Dairy products whilst good for babies and children who need high-calorie, fatty foods; for adults it is the calcium we just require. Vegetables will give you calcium.
As we all know, dairy products add calories, raise your cholesterol and even increase your risk for some types of cancer. Removing dairy from your diet will therefore eliminate your overall risk to such illnesses.
Focus your attention in week one buying and eating your favorite vegetables and you won’t miss the dairy.
Prepare them in olive oil with salt, pepper and other spices.
Remember: NO cheese on the veggies!
Week 2 – Demote Meat and Go Nuts
Like dairy, meat’s are really not that good for you. Meat provides your body with protein, but not much else. Meat contains saturated fats (the bad fats)
Nuts, on the other hand, contain protein as well as good fats including omega-3 essential fatty acids which regulate your cholesterol and increase brain function in terms of mental clarity.
It’s true that vegetarians have the healthiest arteries in comparison to those who eat meat. Week two focusses on reducing one protein source (meat) and replacing it with another (nuts).
Continue to double your vegetable intake and eliminate dairy while you:
1. Decrease Your Meat Intake: Think of meat as a side dish to your veggie stir-fry. Use no more than half the amount of meat you usually eat and opt for low-fat meats like chicken and pork.
2. Go Nuts: High in protein and healthy fats, walnuts, almonds, and pecans are excellent, providing your body with excellent nutritional essentials, unsalted and in their purist form.
QUICK TIP: Put nuts everywhere! Have little bags of nuts in your car, at your desk, around your home. Eat a few when you are hungry, a handful per sitting is a good amount.
Week 3 – Get Fishy, No White Foods
Add fish to your diet and eliminate “white food” such as white flour and refined sugar which are highly processed and have almost no nutrients. Avoid any non-whole grain products and avoid anything with added sugar.
Fish is good for you, it contains omega-3, is high in protein and essential fatty acids, will reduce your cholesterol and install mental clarity.
Eat fish up to three times a week. Fish is a great meat substitute and is simple to prepare.
Note: Some fish contains mercury and pesticides, so buy locally if possible at a market, not supermarkets where pesticides are used to extend their shelf life and also contain saturated fats.
Some of the healthiest fish for longevity are argued to be salmon, sardines and anchovies.
Week 4 – Love Fruit, Avoid Chemicals
The final week includes increasing the amount of fruit that you eat whilst avoiding foods that may contain harmful chemicals.
The plan, eat fruit as a dessert at least twice a day. This gives you important antioxidants and vitamins, and make sure to wash the fruit as it will contain pesticides and chemicals that may be harmful.
1. Enjoy Fruit: Strawberries, Blueberries and Resveratrol found in grapes can satisfy that after-dinner sweet craving. Eat real fruit instead of juices as they put your blood sugar way up. Avoid smoothies which consist of tonnes of calories. Eat a whole variety of fruits, the more colors the better.
2. Avoid Chemicals: “Concentrated sugar” ingredients like high fructose corn syrup can directly cause immediate metabolic syndrome and lead to huge spikes in your risk of getting diabetes.
Note: Chemicals are basically a big “unknown”. If you don’t recognize something on the list, put the item back.
Longevity Health Conclusion:
In conclusion, continue to double your amount of veggies, eat more nuts, fish, less meat, no dairy or white foods and plenty of fruit. Such diets are common in Sardinia and Okinawa where the largest number of centenarians per capita exist.