O - The age gracefully cookbook : the power of FoodTrients to promote health and well-being for a joyful and sustainable life

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. Visit our website at www.skyhorsepublishing.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover design: Brian Peterson Cover photo credit: Matthew Fried Designer: Lynn Fleschutz Photographer: Matthew Fried Nutrition Consultant: Monica Reinagel, MS, LN, CNS The recipes and information in this book do not replace advice from a doctor or qualified health practitioner. Always consult your health practitioner before changing any routine in your lifestyle, including diet and exercise. The author and publisher disclaim all responsibility for any loss or liability incurred as a result of using this book.

Print ISBN: 978-1-63450-378-5 Ebook ISBN: 978-1-63450-384-6 Printed in China Contents Desserts Acknowledgments I have written this cookbook to honor and thank my loving parents. My mother taught me how to cook and her lessons have inspired many of the recipes I am sharing with you on these pages. My work is also influenced by my father, a doctor who imparted to me his knowledge about how our bodies change over a lifetime. My mothers original recipes have been adapted to incorporate what I have since learned about healthy cooking and anti-aging foods. I also thank my sweet husband, Rupert, who never complained about the endless parade of staff who helped me perfect each recipe over the last two years. Heartfelt thanks go to my dedicated food preparation, styling, and test kitchen team, Angie Abrantes, Jean Paul Dellosa, Leandra Gepielago, Ma Carmen Juco, and Milagros Vilar, and to my researcher, Maria Inciong.

Wonderful ideas from Diane Assad, Diana Marie Bruen, and Jarmila Kelly have enhanced many of my recipes. Thanks also go to photographer Matthew Fried, whose creativity and attention to detail resulted in mouth-watering images. Angela Pettera improved my recipes wonderfully by contributing both her writing skills to the text and her perceptive eye as photo stylist, adding a sense of home and warmth to Matthews photographs. Shelly Kale expertly edited the manuscript and managed the publication process. Lynn Fleschutzs and Barbara Wellers extraordinary sense of color and typography gave the books design a unique appeal. Cynthia Cleveland, Nancy Cushing-Jones, and Barbara Weller, the partners of Broadthink, provided invaluable advice on all aspects of this project.

Finally, thanks must be given to my healthcare employees, especially Nancy OConnor, who had a little less time with me these last two years while I pursued this personal venture. And a special acknowledgment goes to Vic Perez, whose belief in me and unending enthusiasm kept me going, no matter how hectic my schedule or how full my calendar. Foreword A s an anti-aging practitioner, I have learned that if you want to look and feel young, it is essential to have an anti-aging strategyregardless of age. Research has proven that just by making some adjustments to your lifestyle, you can prevent many of the physical and mental signs of agingkeeping you youthful long into your 90s! When I talk to my patients about anti-aging techniques, theyre often surprised to learn that aging is nothing more than a collection of symptoms telling you that your body isnt repairing and reproducing itself the way it should. You likely do not get enough sleep and exercise, and you have created serious deficits in vital nutrients. One of the most important strategies I recommend to my patients is paying more attention to optimum nutrition.

Believe it or not, there is such a thing as an anti-aging diet. It provides the type of nutrition that supports good levels of human growth hormone (HGH), the substance that keeps us young, and high-powered antioxidants, which keep cells strong and healthy. When I advise my patients to be mindful of the foods they eat in order to keep themselves looking and feeling good, Im often asked the same question: What are the best foods for me to cook with in order to stay healthy? A key answer to this question is eating meals with a variety of whole foodsfoods that have undergone minimal processing and are classified as nutrient-rich. This means that they contain vitamins, minerals, phytonutrient antioxidants, fiber, protein, Omega-3 fatty acids, and anti-inflammatoriesall the protective qualities nature has to offer. Indeed, the best diet is one that is based on whole foods with minimal processing, regardless of how many grams of carbohydrates, protein, or fat they contain. Grace Os The Age GRACEfully Cookbook: The Power of FOODTRIENTS to Promote Health and Well-being for a Joyful and Sustainable Life is a new anti-aging cookbook that makes an important contribution to this discussion.

By incorporating whole foods into her ingredients, she shows you how to maximize your intake of powerful nutrients at every meal. From foods known for their whole-food benefits, to spices that boost your immunity and reduce swelling, to super foods whose antioxidants, nutrients, and fiber increase your anti-aging capabilities, FoodTrient recipes help not only to fight aging from the inside, but also to smooth lines, wrinkles, and uneven skin tone on the outside. Getting older is inevitable. However, aging doesnt have to be. Growing older gracefully is what you want to strive forstaying vital and active and able to participate in every aspect of your life with each passing year. Mark A.

Rosenberg, MD The Institute for Healthy Aging Introduction W e all want to be healthy and look and feel young. Today, scientists have identified many strategies for wellness that help prevent disease and slow the aging process, including what we eat and how we prepare our foods. For example, antioxidants in fruits and vegetables can reduce the risk of cancer by fighting damage to our cells and chromosomes caused by free oxygen radicals. Polyunsaturated fats, such as Omega-3 fatty acids, can protect our hearts by lowering cholesterol and triglyceride levels in the blood. Certain foods, such as ginger and mustard, can keep our arteries healthy and our skin from swelling by reducing inflammation. Vitamin E can help us look our youngest by strengthening our hair and skin.

But many of us dont know how to make sure that our diets give us the health benefits we want and need. Growing up in a family of chefs and restaurateurs in the Philippines, I learned from an early age how to make healthy, savory meals with natural ingredients. I was encouraged to experiment in the kitchen and taught with my mother in her culinary arts school. Later, when I opened my own restaurants, the countrys rich natural resourcesendless sources of vegetables, fruits, and fishprovided opportunities both to innovate and adapt classic dishes. When I moved to the United States in 1989, I began work in the healthcare field, eventually owning and operating skilled nursing facilities. My work with aging populations has brought a new element to my passion for healthful cooking, and Ive spent the last twenty years investigating natural ingredients that help me feel my best.