MICHAEL ROIZEN
EATING YOUNGER
These printouts will help you remember key points from this workshop:
• •
From Step 2: Disease-Fighting Foods From Step 3: Food for Thought • From Step 4: Better Digestion • From Step 6: Your Task List • More Information
Remember: Follow these steps to find out how to make your body both younger and healthier by
improving your diet.
EATING YOUNGER
STEP2: DISEASE-FIGHTING FOODS
Several food sources provide the nutrients you need to maintain your ever-changing body. To decrease the risk of diseases like cancer, make sure to eat and supplement your diet with these ingredients.
Vitamin D Research has shown that this vitamin decreases the risk of cancer. To get your daily dosage, take it in supplement form, or drink four glasses of nonfat milk or orange juice daily.
Folate or folic acid A deficiency of folate or folic acid, part of the B complex of vitamins, can lead to cancer. Lots of foods such as spinach, tomatoes and orange juice contain this vitamin. But your body absorbs folic acid better as a supplement, so take it in this form to make cancer less likely.
Selenium Selenium is another mineral that may reduce incidences of cancer, so add this supplement to your diet. But don't exceed 1000 micrograms a day.
Lycopene This nutrient found in tomato products decreases the risk of developing certain types of cancer, such as prostate and breast cancer.
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EATING YOUNGER
STEP3: FOOD FOR THOUGHT
Excerpt from Michael Roizen's book, 'You: The Owner’s Manual':
"Nuts: They contain monounsaturated fats to keep your arteries clear, as well as levels of precursors of serotonin to boast mood. Recommended amount: One ounce a day is just right; more is fine, but remember to be careful of calorie overload -- an ounce is about 12 walnuts or 24 almonds. "Fish: Especially wild salmon, whitefish, tilapia, catfish, flounder and mahi mahi. They contain artery-clearing omega-3 fatty acids. Recommended amount: 13.5 ounces a week (or three servings about the size of your fist.) "Soybeans: They contain heart and artery-healthy protein, fiber and fats can also help increase brain power. Recommended amount: one cup a day. "Tomato juice and spaghetti sauce: They contain folate, lycopene and other nutrients to keep arteries young. Recommended amount: eight ounces a day of juice; two tablespoons of spaghetti sauce. "Olive oil, nut oils, fish oils, flaxseed and avocados: They contain heart-healthy monounsaturated fats. Recommended amount: 25 percent of daily calories should be healthy fats. "Real (cocoa-based) chocolate: It increases dopamine release and provides flavonoids, which keep arteries young. Recommended amount: one ounce a day (to replace milk chocolate.)"
EATING YOUNGER
STEP4: BETTER DIGESTION
A healthy digestive system helps you live younger and better. So what can you do to keep your digestion running smoothly?
Add more fiber to your diet. Foods such as grapefruit, whole-wheat or whole-grain bread, beans, and lentils, are great for your digestion. People who eat 25 grams of fiber a day can be as much as three years younger in real age years than a person who eats only 12 grams a day.
Drink Water Drink at least 64 ounces of water daily -- to prevent stagnant bacteria from forming and reduce the risk of kidney stones.
Make yourself psylly. Add the supplement psyllium to your diet. This fiber supplement has been shown to help bulk up stool and improve digestive flow, so add a rounded teaspoon daily with lots of water.
B smart. Add 25 micrograms daily of vitamin B12 to your diet. Getting this daily dose can have an effect on your real age of making you up to one year younger.
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EATING YOUNGER
STEP6: YOUR TASK LIST
Day 1
Measure your saturated and trans fat intake over the course of a typical week. These fats are found in red meats, full-fat dairy products, oils and poultry. Ideally, your total daily intake of foods containing saturated and trans fats should be no more than 20 grams a day.
Day 2
After pruning bad fats from your diet, replace those foods with healthy fat that promotes normal nerve and immune cell functions. Stock up on olive oil, canola oil, avocados, flaxseeds, nut oils, fish. These fats should make up about 25 percent of your daily diet.
Day 3
Start adding more vegetables to your diet. Create side dishes and snacks to give your body the benefits of their nutrients and fiber. Your goal should be to work up to a daily intake of four or five servings, about one fistful each.
Day 4
Work more fruit into your diet. Carotenoids found in fruit can prevent prostate and breast cancers, so add a piece of fruit to your snacks and meals, working up to four or five servings, about the size of your fist, each day.
Day 5
Slather on the red sauce! Whether you're eating tomato sauce, spaghetti sauce, or just fresh tomatoes, the lycopene in tomatoes will inhibit growth of cancers and keep your arteries younger.
Day 6
Make a shopping list that swaps out refined-flour products for whole-grain products to incorporate more fiber into your diet. Also, add other foods to your grocery cart that are rich in fiber, such as grapefruit, oranges, grapes, raisins, dried fruit, sweet potatoes and peaches.
Day 7
Add three servings of fish to your diet each week to decrease aging of the arteries. Be careful to purchase your fish from a variety of sources to avoid the risks of mercury contaminants.
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EATING YOUNGER
MORE INFORMATION
To get back to Michael's workshop or to check out the other AOL Coaches, go to: www.coaches.com.
Other AOL Coaches include: • Love and Sex Coaches Lana Holstein and John Gray. • Kids and Family Coaches Kathy Peel and Denis Waitley. • Diet and Fitness Coaches Jorge Cruise and Denise Austin. • Wellness Coaches Stephen Covey and Emme and Phil Aronson.
For more information from Michael check out: • His Web Site: www.realage.com • His Main AOL Page: http://content.living.aol.com/coaches/health/michaelroizen/main • His book: 'You: The Owner's Manual'
For more on wellness: http://health.aol.com/healthyliving
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