Jonny Bowden - The Most Effective Ways to Live Longer Cookbook

THE MOSTLiveEFFECTIVE WAYS TOLONGERCOOKBOOKTHE MOSTLiveEFFECTIVE WAYS TOLONGERCOOKBOOK THE SURPRISING, UNBIASED TRUTH ABOUT GREAT-TASTING FOOD THAT PREVENTS DISEASE AND GIVES YOU OPTIMAL HEALTH AND LONGEVITY Jonny Bowden, Ph.D., C.N.S., and Jeannette Bessinger, C.H.H.C. Best-selling author of The 150 Healthiest Foods on Earth and The Most Effective Ways to Live LongerFrom JonnyI dedicate this book to Robert Crayhon: humanitarian, teacher, and friend.Were it not for you, I would not be doing what Im doing.From JeannetteI dedicate this book with love and deep gratitude to my mom, Judie Porter,my dad, Frank Knapp, to Pam Knapp, and to Peter Thoms.May you all live long and healthy lives. Contents Whenever I speak to audiences, I can always count on Ferrari, allowing you to perform your best, live life getting a laugh with the following line: Depression is not to the fullest, and have boundless energy for decades a Prozac deficiency. and decades. People smile when they hear this because they instinctively recognize the larger truth: We dont get sick THE FOUR HORSEMEN OF AGING because of a dietary deficiency of pharmaceutical drugs. I wrote a book titled The Most Effective Ways to Live We dont get heart disease, for example, because theres Longer. (Shameless plug: I hope you run out and get it not enough Lipitor in our diet. But we do get sickvery immediately!) One of the things I talk about in the book sickwhen our diet doesnt provide the vitamins, minerals, is something I call the Four Horsemen of Aging. These phytochemicals, flavonoids, phenols, fiber, protein, fat, and are four basic processes whose deadly handiwork can be carbohydrates that our body needs to run smoothly and seen in virtually every condition we know as a disease of efficiently for decades on end.

Give the body what it needs, aging. In some cases they directly cause the disease and I frequently tel audiences, and it wil almost always reward in almost all they either make it worse or make healing it you by making everything you need to feel great. more difficult. Which brings us to this book. This book is about how to use food to combat them. you can cure or prevent every disease in the world with food, or that a crummy diet is the cause of every medical misfortune in the world, Im pretty sure you could prevent a high percentage of the diseases of aging by eating differently. The First Horseman of Aging is oxidative damage. The First Horseman of Aging is oxidative damage.

And if you couldnt completely prevent or cure a disease Youve undoubtedly seen the results of oxidative damage with food, you could almost always make it better. You could even if you dont know what it is. All you have to do is shorten its duration, decrease its severity, or, at the very least, look at what happens to metal when its left outside in the improve some other aspect of health even if the primary rain to rust, or watch an apple slice turn brown in the sun. disease was unaffected. This is what Hippocrates, the father What youre seeing in the rusting or browning is the result of modern medicine, meant when he said, Let food be thy of rogue oxygen molecules called free radicals, which do medicine and medicine be thy food. the same thing to your cells and DNA that they do to the Hippocrates was also credited with another great rusting metal or browning apple slices.

These free radicals mantra of modern medicine: First do no harm. The rust you on the inside and age you from the outside recipes and eating style in this book meet both of (contributing to aging skin, for example). Hippocrates criteria. No foods or recipes in this book What to do, what to do? will harm you in any way, and, in my humble opinion, Once again, food comes to the rescue; this time as a all of them will fuel your body like high-octane gas in a delivery system for one of the most powerful groups of THE MOST EFFECTIVE WAYS TO LIVE LONGER COOKBOOK oxidative damage fighters ever assembled anywhere. The because they taste amazing, but also because they are rich collective name for this raging army of disease fighters is, in precisely the chemical compounds known to calm appropriately, antioxidants. are also powerful antioxidants. are also powerful antioxidants.

So are the pigments called anthocyanins, which make blueberries blue and raspberries red. The compound that makes wild salmon pink is a powerful antioxidant known as astaxanthin. Literally The Third Horseman of Aging is something called thousands of flavonoids and phenols and other members glycation. This happens when theres too much sugar of the plant kingdom are powerful antioxidants. in the bloodstream and some of it gloms onto proteins. Youll find them all in these deliciously imaginative These sugar-coated proteins become sticky and gum recipes. up the works, leading to circulatory problems, kidney problems, and vision difficulties.

This is only one of the huge problems with a high-sugar diet (or even a diet high in processed carbs). Another is the oversecretion of The Second Horseman of Aging is inflammation. insulin, a hormone known both as the hunger hormone Chronic inflammation flies under the radar of our and the fat storage hormone. A chronically elevated perception, unlike the acute inflammation weve all level of insulin increases blood pressure, makes it easy to experienced when we stub our toe, develop a tooth put on weight (and almost impossible to take it off), and infection, experience an asthma attack, or bang our shins. contributes to all sorts of medical problems. and heart attacks. and heart attacks.

Inflammation damages the nerve cells Yet, amazingly, youll never miss them. While some in the brain, which can lead to all sorts of problems from of the recipes do indeed use sweeteners (after all, this memory loss to Alzheimers. Inflammation even depresses is a cookbook!), theyre used judiciously and always in your immune system. The secret to maintaining wellness, the context of real food. (Example: Gingered Mango says Barry Sears, Ph.D., is controlling silent inflammation and Green Tea Freeze.) You wont find a single dessert the best you can over a lifetime. flour. flour.

What you will find is a selection of desserts that are Foods have natural anti-inflammatory chemicals that absolutely delicious and, unlike desserts in most cook are the equal of almost any drug on the planet. Quercetin, books, will