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Age ♦ Less
Live ♦ More
“When you see a man who is 107 years young and he looks
like he’s in his early sixties at most, it’s hard to deny the words
contained in this book.
Of all of the health books and guides that I’ve read by fa-
mous doctors or big time athletes, none has matched what Ber-
nando has accomplished. I recommend the principles in
this book to everyone. ”
—Paul Nison, Author, Speaker
and Raw Food Chef
“Being a nutritionist myself for over 40 years, when I read
Bernando’s book I was not only inspired but knew I was reading
a great book about a great man. I would recommend this book
to anyone. It is a must read! ”
—Dr. Fred Bisci, Ph.D., Nutritionist
Age ♦ Less
Live ♦ More
Achieving Health and Vitality at 107
and Beyond
By Bernando LaPallo
As Told To and Written By
Anne Cornelius
—FOR OUR READERS—
DISCLAIMER
This book contains the opinions and ideas of the author, which are not intended to be a substitute for medical advice or treatment. It is sold with the understanding that the author and publisher are not rendering any kind of medical, health, diet, ex-ercise, or any other personal or professional services, nor is this book intended to replace the advice of trained medical profes-sionals. A physician should be consulted prior to adopting any suggestions or programs described in this book.
The author, writer, and publisher specifically disclaim any and all liability, loss, or risk, personal or otherwise, arising directly or indirectly from the use of the contents of this book.
♦♦♦ Book Design and Photography: Ronald Seehoffer Cover Photo: Bernando LaPallo giving a lecture at Logos Church, Scottsdale, AZ—January 2008 First Edition—Copyright © 2008 by Bernando LaPallo
All rights reserved. No part of this book may be repro-duced, stored, or transmitted by any means—whether auditory, graphic, mechanical, or electronic—without written permission of both publisher and author, except in the case of brief excerpts used in critical articles and reviews. Unauthorized reproduction of any part of this work is illegal and is punishable by law.
For my father,
Bernando LaPallo, Sr.
CONTENTS
DISCLAIMER iv
ACKNOWLEDGMENTS ix
WRITER’S NOTE xi
FOREWORD xiii
INTRODUCTION 17
CHAPTER 1—THE PHILOSOPHY OF FAITH 23
CHAPTER 2—AN OBJECT IN MOTION 51
CHAPTER 3—OFFERINGS FOR THE TEMPLE 83
CHAPTER 4—A DAY IN THE LIFE 147
ABOUT THE AUTHORS 155
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ACKNOWLEDGMENTS
This book is dedicated to my dear father, Bernando LaPallo,
Sr., who started me on the path to optimum health. I am grateful
that he consistently taught me about proper nutrition, mental dis-
cipline, and awareness of the body, mind, and spirit connection.
He taught me to think of my body as a temple, and to nour-
ish it with the great food that Mother Earth grows for us. And
he taught me about God and how to treat myself and others with
the utmost respect. I would not be the person I am today if it
were not for my father.
I want to thank my wonderful wife, Georgette, for being by
my side and supporting me through thick and thin. I would like
to acknowledge my daughters, Lee Chamberlin and Nandra Gant,
for passing down my principles to their children and grandchil-
dren, and also Yvette Leslie, who has been like a daughter to me.
I would like to acknowledge my son, Philip LaPallo (deceased); I
truly regret that I was not able to play a larger role in his life.
I would like to express my deepest gratitude to Kenneth Les-
lie for his ceaseless encouragement, without which this book may
not have been written. And I would like to thank Rev. Wesley
Kittling for his friendship and support.
Age♦Less
x
This book is also dedicated to all those who believe that it is
possible to live a long and healthy life—a productive life full of
vitality, enthusiasm, and service—regardless of the number of
birthdays that have come and gone.
And finally, I want to dedicate this book to all those people
who have encouraged me to write my story and to share the wis-
dom and experience that have come my way.
Bernando LaPallo
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WRITER'S NOTE
Before meeting Bernando LaPallo, I had a very narrow-
minded view about aging. Like most people, I did not look for-
ward to getting old and dreaded the inevitable outcome. I heard
many people express the same fear, believing that to live a long
life meant ending up feeble and helpless or, worse yet, sitting
alone in a nursing home, awaiting the end.
When I met Bernando a little more than a year ago, he sin-
gle-handedly shattered all of my preconceived notions about ag-
ing. I found myself in the presence of a youthful, vibrant man, so
full of life and vitality, who also just happened to be 105 years
old!
His incredible memory and wisdom, coupled with his infec-
tious laughter, captivated my heart. He soon became my hero
and my inspiration. Bernando lovingly showed me a different
path—a path of health, vitality, and profound change.
I visited him regularly, and was mesmerized by his stories of
travel and adventure. When the opportunity came for me to get
involved with his book, I was ecstatic. I wanted to help get his
‘secrets’ out to the world. And I wanted others to experience the
same paradigm shift that I experienced when I first met this man.
Age♦Less
xii
With that intention in mind, I embarked on this journey with
humility in my heart and a profound desire to help deliver Ber-
nando’s message of hope to everyone who seeks to live a better
life—at any age.
In closing, I would also like to express my sincere gratitude
to my husband, Ronald Seehoffer. A gifted writer and editor in
his own right, Ron’s help and guidance during the arduous tasks
of researching, writing, and editing this manuscript proved in-
valuable. His support and encouragement were truly a blessing.
Anne Cornelius
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FOREWORD
This book represents my father’s generosity, compassion,
love for his family and friends and his genuine need to do all he
can to help others. I am an eyewitness to his remarkable health.
The keys to his mental and physical flexibility are the results of
his belief system which is contained in these pages. As you read,
consider making these practical tools your guide to a longer,
healthier, richer life. I can assure you of the extraordinary bene-
fits these practical methods provide to help you feel good and
look better. What you are unable to hear as you read his words is
my Dad’s resonant voice, still more bass than tenor, still as meas-
ured and tempered in conversation as when my sister and I were
growing up.
When I lived in California, my Dad came to visit. We chat-
ted as we walked through the airport toward the baggage claim.
Without a word of warning, Dad broke away from our conversa-
tion, sprinted some twenty-five feet to the baggage carousel, and
called to me over his shoulder, “There’s my bag.” Dad was 99.
To begin to write a book at 106 and complete it before his 107th
birthday comes as no surprise. He’s fond of saying that he makes
plans for living, not for dying. This book is a testament to his
credo.
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xiv
The word “spiritual” has come to mean many things. It in-
dicates to me an individual’s vitally alive essence. In this book,
my Dad invokes the spiritual aspect of his way of living to en-
courage readers to develop their vital essence. In some cases, his
health principles are proven by scientific research and by cultural
history and in others by the author’s personal history of their
salutary results. His methods stimulate the vital essence in each
of us and give a spiritual boost to our physical bodies. When you
feel good, your spirits are lifted.
My Dad has only hinted at his follies of youth. At the start
of the “roaring twenties”, when he was a young man living in
New York City, it can’t have been easy to resist that period’s re-
ported excesses with its temptations to sample forbidden fruit.
My Dad was and is a good looking guy. Temptation was surely in
the air of the speakeasy and the gambling joints he briefly men-
tions. If during his salad days he did swerve into the fast lane and
threw caution and health concerns to the winds, he’s been on
track throughout my lifetime and has influenced me more by his
consistently stable, health-oriented actions than by words.
Throughout my life he stressed the importance of good health
and is fond of reminding the family that if you have your health,
you have everything. His sixty year career as a chef who prepared
good food in nutritious ways was followed by more than twenty-
five years in new careers as a licensed massage therapist, reflex-
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ologist and herbologist. Taken together, there’s no doubt about
his commitment to living healthy and helping others to do the
same.
Whenever I ask my Dad how he’s doing, his robust response
is always: “I feel good!” As he reminds you in this important
guide to aging less and living longer, plan for the future, live in
the now, breathe deeply, love generously, eat slowly and read
daily starting with this successful blueprint for a healthier, more
fulfilled life.
Thanks for everything, Dad. Thanks for being you.
P. S. Ask my father anything about baseball, his favorite
spectator sport, and he’ll give you specific plays that occurred as
far back as 1922, tell you who pitched the game, who fielded the
deciding out and how, inning by inning, the game unfolded. Very
impressive!
Lee Chamberlin/nee La Pallo
(Ms. Chamberlin’s biography appears on the following page.)
Age♦Less
Lee Chamberlin, the author’s daughter, is an actress and
writer. Viewers of PBS know Lee as an original cast member of
“The Electric Company”. Soap opera buffs of “All My Children”
will recognize her as Angie’s mother. Lee has also starred in
night time television shows produced by Norman Lear and
Stephen Bochco and guest starred in a large number of series in-
cluding “NYPD Blue”, “The District” and “The Practice”. Ms.
Chamberlin also co-starred on the big screen in “Uptown Satur-
day Night” and “Let's Do It Again” opposite Sidney Poitier and
Bill Cosby. As a playwright, her award-winning musical, “Strut-
tin’” was produced in New York. Ms. Chamberlin currently lives
and writes on the east coast.
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INTRODUCTION
I am 107 years old. To me, there is nothing astounding
about that fact. But, because I am not just 107 years old, but also
healthy, fit, and mentally aware, I seem to elicit a reaction from
those around me bordering on awe and disbelief. Not a day goes
by that someone doesn’t corner me and ask the inevitable ques-
tions: “You’re HOW old?” “How do you do it?” “What’s your
secret?”
Of course, my friends who know me chuckle with delight
when they see the reactions of those who find out my age for the
first time—to them, it’s as natural as it is to me. Why shouldn’t
someone be able to live past 100 and still be vital?
The last time I went to have my yearly physical, once again
the word about my age spread and before I knew it, I was sur-
rounded by every doctor in the hospital. They could not believe
that a man of 106 could look like me, talk and walk like me, and
even (Heaven forbid!) have a sense of humor.
There have been articles and news stories written about me,
and I’ve been on television more than once. It always amuses me
to see people’s reactions, because frankly, I see myself as quite
normal. In Brazil, where I was born, there are many who live to
Age♦Less
18
110 or even longer. Still, no matter where I go—the store, to
church, or a meeting, I am surrounded by inquiring souls, prob-
ing, asking, and trying to find out whether they, too, might enjoy
a long, pain and disease free life.
Finally, I decided that it was time to share what I know in a
way that might reach as many people as possible. The knowledge
that I hope to pass along came primarily from my father, a well-
respected doctor, as well as from a lifetime that has spanned four
different careers. The advice that I will share is not difficult to
follow, but it can be literally life-altering if a suitable effort is
made.
There are three basic aspects that I would like to share with
the readers of this book. They are all equally important, and all
are necessary if one wishes to live a life that will never be a bur-
den to others, and provide a quality to their lives that they may
never have thought possible. It will require a paradigm shift, but
it’s easier than one might think.
The first aspect I’ll be discussing is the importance of main-
taining a positive, optimistic outlook on life. There have been
studies that show that people who are optimistic not only live an
average of seven years longer, but suffer fewer ailments than the
normal population. That statistic alone should be enough moti-
vation for most to change their outlook.
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19
I believe in and try to live my life based on the Golden Rule.
To paraphrase, I want everybody to have what I have. I also be-
lieve that every person and every situation that comes our way,
both good and bad, is there for a reason, and to teach us some-
thing important. There is no need to avoid or dread any negative
circumstance if we look at it as an opportunity to learn.
A second component that I would like to stress is the need
for physical movement and exercise. We know that a body in
motion, stays in motion. One needs to let the muscles do what
they were designed to do by walking, stretching, and other
movement.
Exercise also applies to the mind. Just as the muscles of the
body will atrophy without daily use, so too will the mind weaken
without proper stimulation. I, for instance, try to read for a few
hours every day. Not only does this exercise my mind, but it
adds to my knowledge on a multitude of subjects. From doing
puzzles, to working out math problems without a calculator, to
writing—there are hundreds of ways to keep one’s mind fit and
strong.
Finally, the food we eat is perhaps the most important factor
affecting the overall quality and quantity of our lives. The closer
we can get to eating foods the way God made them, the better
we’ll feel, and the longer we’ll live. He did not put preservatives
Age♦Less
20
into the earth so that the vegetables and fruits would remain on
the tree for months without going bad. He did not place a mi-
crowave oven under the Tree of Life so that His children could
eat mushy, nutrient-deprived food. He gave us raw fruits and
vegetables that could serve as the backbone for a healthy diet,
and by eating these foods one’s life will be significantly changed
for the better.
The final chapters of this book will provide a road map to
healthy nutrition—specific details on what to eat, what not to eat,
and why. There are many foods, all commonly available, that
when prepared correctly offer a panacea of health benefits. Many
of them are quite probably inside of your refrigerator or your
pantry right now. I will discuss each in detail, and give instruc-
tions for their preparation and use.
I’ll also be providing valuable information on a product that
I truly believe in and that I’ve been using for more than twenty-
five years, with marvelous health-enhancing results. I’m speaking
of Dr. Schulze’s SuperFood—a mixture of vegetables, fruits,
herbs, vitamins and minerals that is mixed as a drink and taken
daily. I find it to be of immense value, and I believe that you will,
too.
I’ve spent my entire life practicing these principles, and I
know that they work. I’ve seen others follow the same rules, and
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21
have similar results. I believe that anyone who is willing to keep
an open mind and follow the simple guidelines within these pages
will live, not just a longer life, but a life that’s worth living. So
read on, and thank you for sharing this amazing journey with me.
Age♦Less
Live♦More
CHAPTER 1 The Philosophy of Faith
Nobody grows old merely by living a number of
years. We grow old by deserting our ideals. Years
may wrinkle the skin, but to give up enthusiasm
wrinkles the soul.
-Samuel Ullman-
Age♦Less
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I believe that I’m a very fortunate man. I’m fortunate be-
cause I have a body that has withstood the tests of time, and has
not worked against me as I learned and began to practice a life-
style conducive to overall health and peace of mind. I’m fortu-
nate for all of the outstanding relationships I’ve been a part of,
and for an extraordinary family. But most of all, I’m fortunate to
have had a father of such wisdom, such practical knowledge and
foresight, that he saw fit to impart to me a way of living that has
served my so well, for so many wonderful years.
I was only five years old when my father began to teach me
the principles detailed within these pages. When a child is that
young, there is an inherent trust that has not yet been eroded by
the apparent evils of the world. As he patiently taught me certain
ways to eat, and to think, and to develop my faith in a Power
greater than anything I could then imagine, I had no reason to
doubt him. I simply took what he told me at face value, and in
my own way incorporated his lessons into my daily life.
Long after my father passed away, his words continue to in-
spire me, my children, and my children’s children. They are as
true now as they were in 1906 when I first heard them. And as
they’ve served me and my family so well, I hope that by reading
this book, these words will also serve you and yours.
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A Word or Two About Your ‘Genes’
Before we travel down this path together, I’d like to speak
briefly about genetics. Many people believe that it’s their genes,
inherited from their parents, that mostly determine how long
they’ll live and what kinds of diseases they’ll be facing. These
thoughts lead to feelings of powerlessness or complacency, as if
everything is somehow written in stone and can’t be changed.
While it’s true that genes play a role in these things, numerous
studies have shown that the way we think, the environment in
which we live, our diet, and other lifestyle choices are far more
influential when it comes to disease risk and overall health.
It’s true that both of my parents were blessed with a long
life. Having their genes has no doubt helped me avoid some of
the pitfalls of old age. But my son, who was part of the same
gene pool but did not listen to my advice regarding mindset, diet,
and exercise, died in 2002 at the age of seventy-eight. Good
genes might get your foot in the door, but the choices you make
in your life are what pushes it open. When it comes to your long-
term quality of life, you have far more control than you realize.
Don’t Change the World—Change Yourself
Before he taught me much else, my father taught me by
word and by example the value of discipline and consistency.
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After all, there would be little point in him teaching me the myr-
iad things that were necessary to live a long and healthy life, if I
only practiced them occasionally, or not at all. These qualities are
essential if one is to make progress toward the goal, and receive
the reward.
The flip side, of course, is that there are consequences for
those who’ve learned the right way to live and yet choose a dif-
ferent path. I saw this firsthand on more than one occasion
when I chose, for whatever reason, not to follow his advice.
Thankfully, my father instilled in me a strong sense of right and
wrong, and by listening to his council I found that the path of
least resistance, the downstream course, was usually the correct
one. I think that you will find the same to be true.
As a young man living in New York during the early 1900’s,
there were certainly numerous opportunities to stray from the
path. Bars, brothels, gambling houses—for the person lacking
willpower and discipline the seeds of failure found fertile ground.
This was also a time of great division between the classes—rich
or poor, black or white, man or woman—everyone seemed to be
separated, by law or prejudice, from everyone else.
I would often question why this was the case, but my father,
in his wisdom, had a pragmatic answer. He told me to simply ‘let
it go’. He knew that things would eventually improve, but to
Age♦Less
28
spend my valuable time and energy struggling against the intoler-
ance of the time would just make me miserable. It was not my
place to change the ways of the world, and in fact I couldn’t have
done so, no matter how much I might have tried. My only re-
sponsibility, he said, was to change myself.
As time went on I developed not just a tolerance, but a deep
respect for myself and my fellow men. As I read the Bible and
came to understand the wisdom within those pages, I focused on
the similarities of those around me, and not the differences. This
is also partly due to the fact that in Brazil, where I was born,
there was little bias as related to color. There were certainly class
distinctions based on wealth or the lack of it, but that was about
the only division.
As a result, I did not grow up with a chip on my shoulder
because I was not the same color as my neighbor, and therefore
didn’t get the same privileges. I never felt that I was a victim, or
lacked control over my life, and I did not live in fear. There is a
great peace and many tangible benefits to that frame of mind.
Here is a story that illustrates my point:
In 1935 I was serving as a chef on board a large cruise ship,
making regular runs between New York City, Miami, Florida, and
Rio de Janeiro, Brazil, as well as other cities down the Brazilian
coast. On one particular day, while at port in Miami, my crew
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mates and I got into a debate as to which was the best and most
beautiful beach. Pointing to the sandy swath not far from the
deck on which we were seated, most of my friends were adamant
that Miami hosted the finest beaches on the planet.
I, however, had a very different opinion. Having been born
in Brazil, I clearly felt that Copacabana Beach was far superior,
with its white sands, clear blue water, and throngs of Cariocas
swimming, dancing, and enjoying life. It was, for me, a paradise
on earth. But try as I might, I was unable to sway my unyielding
companions.
I decided at that moment that I had to see with my own eyes
whether the beach in front of me could truly be better than that
of my homeland—after all, I had never set foot on its sands and
therefore could not properly compare the two.
When I voiced my plans to my shipmates, however, they
jumped to their feet in alarm. I was informed in no uncertain
terms that this particular beach was for ‘whites’ only, and any
black man caught there would most certainly be arrested, beaten,
or killed. But my mind was made up, and no amount of persua-
sion would make me alter my plans. Finally, when they realized
that their arguments were useless, they leaned over the railings
and watched me descend the gangplank, expecting the worst.
Now don’t get me wrong—I don’t have a death wish, nor
Age♦Less
30
am I particularly stubborn by nature. I’m not prideful or have a
need to defend myself or prove my point. But, as I said, I do
choose not to live my life as a victim, cowering in fear because
someone told me that I should. Whatever I choose to do, I hold
my head up, with confidence that God will watch over and pro-
tect me.
They say that animals smell fear, and if a person does not act
or think of themselves as prey, they will not be treated that way.
I believe that to my core, and it applies not just to the jungle
realm but also to the world of man.
It wasn’t long before I had walked the short distance from
the dock to the beach, and soon I was strolling along the water’s
edge as my friends silently looked on. Some distance ahead
walked a policeman, lazily twirling his nightstick as he scanned
the beach for ‘riffraff’. He apparently didn’t notice me at first,
because I was well past him by the time he shouted for me to
stop. The problem was that he used a name that was not my
name. He used a name that was very common at the time, a
name for a black man, but it was not my name. So I continued to
walk away from him, casually admiring the water and the sand.
It took quite some time for him to catch up to me, calling
out as I continued on my way, until finally the man came up be-
hind me and tapped me on the shoulder with his baton.
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“Didn’t you hear me call you?” he exclaimed, red-faced.
I replied curtly, “How could you call me when you don’t
know my name?”
The man shook his head. “Where are you from?”
“I’m from Brazil,” I stated, in a matter-of-fact way.
He paused for a moment, unsure of how to react. I glanced
back at my shipmates, who were all hanging far over the railing,
fear clearly written on their faces.
“Where is that?” he finally asked, perplexed.
I was amazed. “You must be joking! Here you are—a man
of the law, an intelligent man—and you mean to tell me that you
don’t know where the fifth largest country in the world is?”
As we were having this conversation, we’d reached the end
of his beat and turned to retrace our steps. Realizing the time, I
informed him that I had to get back to my ship.
“You have a ship?” the man asked, his eyes wide. I just
smiled and gestured toward the liner.
The officer was cordial, and asked me to tell him about the
wonders of my native country, which I did, with gusto. In a
short time we had covered the intervening distance and were
back in front of the ramp.
“Do you think, when you get to Brazil, you could send me
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32
one of those cards?” he asked.
I didn’t understand at first, but finally I realized that he
meant a picture post card.
“Sure!” I replied. “I’d be happy to!”
He pulled out a pad and pen, and jotted down his address.
Finally, I shook his hand and proceeded back up the gangplank as
my shipmates looked on, completely dumbfounded. It took sev-
eral minutes for me to fill them in on the events of the afternoon,
and they couldn’t dispute what I told them as they’d seen it all
with their own eyes. It seemed impossible; to them I had cheated
death. But these are the kinds of things that can happen if one
simply has confidence and does not live in fear.
Incidentally, Copacabana Beach still holds its place at the top
of my list.
Living On Purpose, and The Golden Rule
There was one lesson that my father taught me more by ex-
ample than by words alone. He showed me daily what it meant
to live on purpose, as opposed to simply reacting to the plethora of
outside events and distractions that surround us. He was active
and engaged, with a vitality and zest that set him apart from his
contemporaries. While those around him contemplated retire-
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ment, he didn’t seem to know the meaning of the word.
As a doctor, my father spent countless hours ministering to
the sick and dying throughout his long career. But even during
the worst of times, such as during the influenza pandemic of
1918-19, his service went far beyond the practice of medicine.
He was a living example of the Golden Rule, ‘doing unto others
as you would have them do unto you’. He felt the need to share
whatever he could with his fellow man, especially a vast knowl-
edge and wisdom concerning the body, mind, and spirit. As I
observed him, a desire was born within me to do the same in
whatever capacity was available. It seemed that the more he did
for others, the more he benefited and the better he felt.
To ‘love your neighbor as yourself’, as Jesus put it, requires
action and is not always easy. But as one looks outside oneself
and seeks opportunities to help others, an interesting thing hap-
pens. A person begins to feel a personal satisfaction, and devel-
ops a healthy trust in his or her own abilities. To focus on the
needs of another draws the attention away from the problems of
one’s own life, and gives purpose where none existed before.
And I believe with all my heart that having purpose, at whatever
age, provides a feeling of joy and youthful enthusiasm that is so
important if one is to enjoy all of the years they’ve been given.
I have seen people—even quite young people—who seem
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aged only because they’ve lost sight of their purpose and given up
on their goals. With nothing to look forward to, nothing to plan
for except retirement and having more time to fish, these people
are affected in ways that they don’t even realize. Without pur-
pose, life becomes an endless series of repetitive events devoid of
the enthusiasm and drive that had marked their youth. I assure
you—living like this for long actually influences health and life
span in a negative way.
Even at 107 years old, I have as many dreams and goals as I
ever had. As I work on this book, I am planning the contents of
the second. I have a strong desire to find a piece of land or a
building and open a restaurant, in which healthy, organic foods
are prepared following the methods that I promote in this book.
My friends just shake their heads, amazed that I’m more inter-
ested in going to the next Raw Foods meeting across town than
parking myself in front of the TV and watching a ‘Matlock’ rerun.
As far as my own purpose in life, I believe that it is threefold:
First, and most important to me, is to take care of my wife of
fifty years. Second, I feel that I must continue to learn all that I
can about nutrition, health, and longevity through reading and
attending meetings and seminars. And finally, I feel that it is my
purpose to disseminate what I know, to the best of my ability,
that which I have learned and which works for me.
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That, of course, is the purpose behind this book. As I said
earlier: I truly want everyone to have what I have, and to never
doubt that it’s possible to live a long life free of disease and men-
tal decline.
Another aspect of living on purpose is to try to focus on
what’s happening Now. Think about this for a moment: How
much of your day do you suppose is spent savoring the moment,
and how much is spent regretting some event from the past, or
dreading some imagined future? If you are like most people,
odds are that thoughts of the Now do not just take a back seat to
‘more pressing’ concerns, but are probably not even in the same
vehicle.
Have you ever watched a young child as they go about their
activities during the day? Hours can be spent just watching an
inchworm move across a limb or examining a stone or a leaf.
That child is probably not thinking about whether they might
have left the stove on, or where the receipts are for the tax man,
or why they made that stupid joke at the company Christmas
party two years ago. That child spends the better part of each
and every day in the Now, and they are healthy, happy, and well-
adjusted because of it.
Jesus spoke of this when he talked about the lilies of the field
not worrying about clothing and are yet beautifully adorned, and
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the birds not sowing or harvesting and yet are all well-fed. He
asked whether being anxious could add one extra day to your life.
In the end He concluded that tomorrow would take care of itself,
so it wasn’t necessary to worry about past or future, only about
what matters Now. This is very easy for a child, and very hard
for us.
Most people have, at one time or another, had what can best
be described as a ‘perfect moment’. It might have been during a
quiet California sunset, or while seeing one’s child for the first
time as they enter the world, or during a beautiful symphony. If
you’ve ever had such a moment, have you ever asked yourself
why it was so wonderful? It was because you were focused on
nothing else; no distracting thought fogged the perfect mirror of
your mind for that brief intermission from ‘life’. Wouldn’t it be
wonderful to live like that always? To take each moment, one
after the other, and experience it fully?
I know that it is a difficult thing to do, and I understand that
in today’s society it is perhaps impossible to live a life of total
spontaneity. But what I’ve found, and what I offer to you, is the
value of breaking one’s day into blocks of time, during which
necessary planning and action are done at appropriate times, but
with other times left to the Now. If every minute of every day is
spent dwelling on the future or the past, beautiful moments flit
by unnoticed, and stress becomes a constant companion. And
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believe me, very few things can harm you and shorten your life as
much as nagging, constant, stress.
It’s A Jungle Out There
While it’s true that a little stress is a good thing—it keeps us
alert and helps us avoid danger—the effects of chronic stress can
reduce a person’s average life span by perhaps seven years or
more. Consider this:
• More than forty percent of all adults suffer adverse, stress-
related health effects.
• Up to ninety percent of doctor’s office visits are for ailments
and complaints related to stress.
• Stress can play a major role in high blood pressure, heart
problems, diabetes, headaches, arthritis, asthma, sleep disor-
ders, skin conditions, weight problems, and of course depres-
sion and anxiety.
• Stress costs American industry $300 billion per year—it is a
major workplace hazard, according to OSHA, the Occupa-
tional Safety and Health Administration.
• Stress can also lead to substance abuse such as alcohol, to-
bacco, and drug use, which can compound the problem.
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Clearly, being able to recognize and deal with stress is a valu-
able skill, and one that could add not just more years to your life
but more life to your years.
There are many sources of stress in our lives. Some of them
are good—starting a new and exciting job, getting married, travel-
ing to a new place, or learning a new skill, for example. But the
types of stress that I want to address are more insidious, born of
fear, and regret, and guilt. These are the drivers of disease and
untold suffering.
Thousands of years ago, life was a near constant fight for
survival. I believe that most people at that time lived in fear,
never knowing at what moment death would come. Would it
approach slowly, from starvation or disease, or quickly as some
wild beast sprang from behind the next tree? To live life always
looking over one’s shoulder for fear of being someone else’s din-
ner had to be an unpleasant experience. The stress of that kind
of life took many a man to an early grave, I’m sure.
Now it’s true that those days no longer exist for most of us,
and tigers do not typically lurk behind your neighbor’s SUV. But
the fact remains that the mental and physical mechanisms that are
activated by fear and stress still exist within us, and still produce
the same negative effects as they did back then. The ‘fight or
flight’ response, with its associated release of harmful chemicals
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into the bloodstream, still occurs just as it always did when we’re
subjected to some perceived stress.
I mention this because, although the snakes and lions are
behind bars at the local zoo for the most part, many of us react to
other less immediate or threatening situations in life just as our
ancestors used to, with equally damaging results. The predators
have changed form, but still seem to be out there for many of us.
The lion has become the abusive boss. The snakes are the ma-
niac drivers that cut you off every day on the way home. The
bear is the tax auditor or the belligerent neighbor or your unruly
teenager. Although the jungle is history, the perceived threats are
real. If you believe in your heart that you’re a victim, then it’s so.
There is a legend, however, that I’ve mentioned before. A
person who does not think of themselves as prey, even though
they walk through a jungle filled with hungry predators, will be
left alone. Predators smell fear, and will react predictably to it.
No fear—no reaction.
There are ways out of this pit, and one of the most impor-
tant in my mind is to keep your perspective. Think long and hard
about the situations that are in your life right now that are causing
you to feel stress. Look at each individually, and make a decision:
Will not thinking about it for some period of time harm you? If
attention is shifted to something that feels better, if only for a
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moment, will you be dragged off into the bushes? Are the situa-
tions in your life so unmanageable that you are willing to kill
yourself for them? Because, frankly, that’s what’s happening if
you continue to allow negative stress to inundate your thoughts
and emotions. The goal here is to live a long, healthy, and happy
life, and it comes down to priorities.
Now, I am not in any way trying to trivialize something that
to you may be a seriously traumatic situation, nor am I trying to
be insensitive. But I am asking you to hold whatever it is up to
the light, and ask yourself these questions, and even to be selfish
enough to think that your health and well-being matter, perhaps
more than the external situations you’re dealing with. To be self-
ish is not a sin—understand that it’s very hard to help others,
mentor your children, or to fulfill your God-given destiny if you
put everything and everyone else first.
In my opinion, the most powerful method of overcoming
stress, or any other difficulty, is to have faith. It is my faith that
supports me from the minute I wake up until I place my head on
the pillow each evening. I was taught the tenets of the Bible
from my earliest childhood, and the words contained there have
molded me into the person that I am today. I know beyond a
shadow of a doubt that I will not be given any problem in my life
without being given the power to overcome it. How then could I
be fearful?
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I believe that we are placed on this planet, this classroom, to
learn. Every person that crosses our path, every situation, every-
thing that happens to us does so specifically to teach us some-
thing new or impart some wisdom. I can’t feel anxiety over the
future, because I know that whatever comes tomorrow, whether I
choose to label it good, or not so good, is going to teach me
something of value. I cannot feel guilty or regretful over some
past perceived indiscretion or hurt, because from that event I re-
ceived the greatest of gifts. The event or person taught me some-
thing. For a student like myself there is nothing greater than that.
The Company You Keep
There is a saying that ‘a man is known by the company he
keeps’. I have found that the opposite is also true, however. A
man can be strongly affected by those around him, either posi-
tively, or negatively. If a person decided that they wanted to be a
musician, that person would be well-served by associating with
other musicians. A great writer surrounds himself or herself with
others of similar bent. And one who seeks to be spiritual, or
health conscious, does best by befriending those who are on the
same path.
I mention this because there are, unfortunately, people in
this world that seem to delight in the failure of others. It isn’t
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with malice, necessarily, but when a person makes a decision that
they are going to change their lifestyle for the better and try to
live a healthier life, erstwhile friends and even family members
occasionally are less than supportive at the prospect. I don’t
know if misery truly does love company, but it happens.
If you’ve ever been on a diet, trying to do your best and hav-
ing some success while your portly ‘friends’ wave greasy steaks
and banana splits in front of your nose, then you know what I’m
talking about. Be prepared, as you begin down the path of think-
ing of your body as a temple, that you may encounter resistance
from unexpected sources. You may indeed find yourself looking
for more supportive friends, or at least beginning to foster new
and healthier activities, along the way.
My father put it to me this way: If you’re not a drinker, why
spend your time in a bar? If you aren’t a gambling man, why be
in a gambling joint? If you respect your body, why would you go
to a brothel? He knew that although the spirit might be willing,
the flesh is often weak. He felt that it was far easier to succeed
when not encumbered by naysayers and unhealthy surroundings.
Although I have learned to respect all people and many points of
view, I’m very selective of the company I keep. It’s interesting, as
I look back over the years, how many times I’ve seen the value of
this particular mindset.
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I remember one occasion that illustrates my father’s point
very well. Many years ago, a friend of mine asked to borrow ten
dollars. This was in New York City right after Prohibition, in the
early 1930’s, and ten dollars was a fair amount of money at the
time. After some consideration, however, I agreed.
“Don’t worry!” the man told me. “I’ll pay you back in a
couple of days.”
“You don’t need to give me a date,” I interjected. “If you
happen to see me sometime and you have the money with you,
I’ll get it then.”
He looked puzzled. “No, no! I’ll have it back to you in a
couple days.” I just nodded, and went on my way.
Although not relevant to this story, it bears mentioning that
my father had a very strong opinion when it came to lending. He
felt that if a person had the extra money and could do without it
permanently, it was okay to lend. But to expect that the money was
going to be repaid invited hard feelings and planted the seeds of
discord, and so should be avoided. I’ve seen my fair share of
friendships broken up for just this reason.
Some days later, a mutual friend of the man I lent the money
to approached me.
“Hey, Bernando!” he shouted. “Jack’s got the money he
owes you; he said he’d give it to you tonight if you’ll come up-
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town to Kid Scott’s.” I knew I had to go that way anyway to pick
up my laundry, so I agreed.
Later that evening I found myself across the street from
Scott’s, which at the time was a well-known gambling house. As
it began to rain, I sought cover under an awning above the en-
trance to a popular bar. Soon, the man that had delivered the
earlier message approached.
“Jack’s got the money; come on over and he’ll give it to
you.” He motioned me across the street.
“No,” I said as I shook my head. “You tell him to bring it
over here—I’ll wait.”
The man disappeared back inside, only to wave at me several
other times to come over, but the words of my father echoed in
my ears: “If you aren’t a gambling man... ” I would not budge.
After about ten minutes, while the rain continued to fall, a
police paddy wagon skidded around the corner and screeched to
a stop directly in front of Kid Scott’s. Several officers jumped
from the van and ran in through the door, arresting everyone
they could lay their hands on. Had I gone over, I would have
gone to jail for sure. I just stood there and watched, dumb-
founded; once again, my father’s advice had saved me.
Did I ever get my ten dollars back? I’ll let you decide.
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The Good News
As you are reading this book, you will undoubtedly notice
that I reference the Bible and quote scripture wherever it seems
appropriate to do so. This may seem strange to you in a book
about diet, exercise, and longevity. But, this book is about more
than those things. It is about a philosophy of life and a way of
thinking that opens one’s mind to possibilities that might not
have been considered before now. And it is about the lessons
that were given to me—lessons that have profoundly influenced
the way I live my life and that are directly responsible for the
spiritual, emotional, and physical health I currently enjoy. So it
would be impossible for me to give you that which I have with-
out including words from the Maker of worlds. And remem-
ber—many persons in the Bible routinely lived well beyond 120
years old!
Now, I am not an evangelist, and in fact I have a certain dis-
dain for the practice. Still, I can’t ignore what I’ve been taught on
the subject, just for the sake of not offending those readers who
have other beliefs, or no beliefs at all. To those I say, take the
best and leave the rest.
My father told me on many occasions that if people would
practice any five of the Ten Commandments, there would be
paradise on Earth. Unfortunately, most people can probably only
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quote two or three from memory, if that. Most know ‘Thou shalt
not kill’, and ‘Thou shalt not steal’—these are self-evident. But
few remember the Commandment that ends in a promise:
‘Honor your father and your mother, so that your days may be
long and that it may go well with you...’. I’ve done my best to
follow these and the rest, and I can tell you that my days have
indeed been long and it has gone well with me.
The Good News, as Jesus called it, brings me peace—a
peace that is perhaps just as necessary as proper food and exer-
cise in achieving long life and happiness.
There is perhaps no other scripture that has shaped my char-
acter more than the book of Job. For those unfamiliar with the
story, Job was a righteous man, trying to do good wherever he
could. He had a great family, good friends, and was materially
abundant. But through the deceit of the Evil One, he lost nearly
everything he had. His children were killed and his property sto-
len. He was afflicted by disease, his wife told him to ‘curse God
and die’, and Job’s best friends mercilessly accused him of having
committed some heinous sin for which he was clearly being pun-
ished, although that was not the case.
Through it all, however, the man never broke—his faith
never wavered. In the end, his steadfastness was rewarded with
double of what he’d had before. Here is a man worth emulating!
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You may find this very hard to believe, but there are tangible
benefits to believing and trusting in the Good News that go far
beyond just peace of mind. My life has been spared on more
than one occasion because I listened to the ‘still, small voice’, or
because I was left with no other option than to follow His guid-
ance, even when I didn’t recognize it as such until later.
On one occasion, during World War II, I was serving as chef
aboard a liner docked at an English port. It was necessary for me
to go into town to pick up a couple bottles of wine, so I left the
ship during the afternoon and took a bus to my destination.
It took some time to complete my purchases, and it was dark
by the time I made it back to the bus stop for my return trip. I
was running late, which is something I very rarely do. It is part of
my character to be punctual—I guess it has to do with the impor-
tance of giving my word, because in the end, one’s word is all a
person has.
Just as I was approaching the bus, the air raid sirens went off
and the startled driver slammed the doors in my face. He sped
away as a stood there nonplused, unsure of what to do next. I
knew that this was the last bus for the night, and I had no other
way to get back to the ship. I had nowhere to stay, and so I just
stood there holding the bottles and scanning the empty streets.
Right at that moment an older lady approached and looked
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at me questioningly. I explained my dilemma, and although she
was very sympathetic, she confirmed my fears and told me that it
would be morning before another bus would arrive. After eyeing
the bottles I was clutching, however, the woman offered to allow
me to sleep in a chair in her nearby flat in exchange for the wine.
I didn’t drink, and no longer had any need for the liquor, so I
heartily agreed and was soon asleep in the old overstuffed chair
occupying one corner of her cramped apartment.
The next morning I was up well before sunrise and standing
once again on the sidewalk, waiting for the bus. It didn’t take
long before I heard it approach, and within an hour or so I was
climbing the gangway to my ship. No sooner had I made it
aboard, however, than my crew mates ran toward me with relief
and joy written upon their smiling faces.
“What is it?” I exclaimed. “What’s the matter?”
“Bernando, we all thought you were dead! Where have you
been?”
I was completely confused, and explained that I’d missed the
bus and had to spend the night in town.
“Bernando, the bus you were supposed to be on was hit by a
bomb. It was completely destroyed. Had you taken it you’d be
dead.” I stood there, too stunned to speak, as my friends gath-
ered around me and praised my ‘good luck’. Luck, I knew, had
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nothing to do with it. God watches after His own.
Finally, there is another aspect of faith that needs to be ad-
dressed. Many people believe that their faith is an obligation, like
taxes, that get paid every Sunday morning and then can be put on
the back burner while other, more pressing, needs are addressed.
But what I need you to understand is that it’s every bit as neces-
sary as the food we put in our mouths. Obviously, it would be
foolish to think that we can eat once and then never think about
food again; remaining long without the nourishment of Spirit can
leave one just as hungry and depleted.
Giving homage the Source of all life is not a debt to be paid
grudgingly, once in a while when your conscience prods you.
That Source—that ‘spring of living water’, is always available, no
matter who you are or how much you may believe that you can
handle every situation on your own. It may be true that if you
push hard enough for long enough you might just get what you
want. Odds are, however, that you’ll just wind up with callused
hands and a sore back for all your effort.
I have found that there is an easier way: Instead of asking
our Creator for help only after every other option is exhausted,
when you are up against the wall, hopeless and dejected, why not
ask first? You will not be judged weak or helpless, like asking
your neighbor the plumber to constantly repair your pipes be-
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cause you can’t figure things out yourself. He wants to be asked!
It is His pleasure to give to you, because He loves you uncondi-
tionally. I implore you to take the time, daily, to know our won-
derful Counselor and ask His guidance. Being always hungry is
no way to live!
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CHAPTER 2 An Object In Motion...
How old would you be if you didn’t know how old
you are?
-Satchel Paige-
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An ancient Chinese book of wisdom speaks of life and death
in a very interesting way. One verse states:
“At birth you are supple and soft. At death you are stiff and
hard.
Grass and trees are pliant and tender when living, but they
are dry and brittle when dead.
Therefore, the stiff and hard are attendants of death, and the
supple and soft are attendants of life.”
The author knew that there is a tendency, as we age, to move
from having a body and mind that are pliant and flexible, to ones
that become rigid and stiff. As a child, the average person is ac-
tive, both physically and mentally. We run. We play. We go to
school and learn new things. I sometimes wonder, however: Do
we do these things because we are young, or are we young because we
do these things?
The purpose of this book is to help you achieve a long and
rewarding life—a life that you might not have thought possible
otherwise. To create this kind of life, however, requires a differ-
ent mindset than you may be used to. It requires that you take
action and participate, instead of being an observer or bystander.
It is truly within your power to be the best You that’s ever been.
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There seems to be a tendency, as we age, to spend more and
more time watching, and less and less time doing. We adopt a
favorite chair, placed just so in front of the television set, and feel
that there is nothing better than spending our time parked in that
familiar spot, not thinking, but just absorbing and being enter-
tained. I’ve never quite understood why this is so—I know it
seems natural, but there isn’t anything natural about it.
It seems a little like the story of the frog: If a frog is
dropped into a pot of boiling water, it will immediately jump out.
But, if the frog is placed into a pot of cool water, and then the
stove is turned on, the water will heat so gradually that the frog
will just sit there, happy and oblivious.
The stiffness of old age, and the mental rigidity that can ac-
company it, silently creep up behind us as, like the frog, we re-
main oblivious. One day, we’re able to jump up to answer the
phone, or sprint to the front door, and at some point in the fu-
ture we have a hard time just tying our shoes, or even remember-
ing how. It’s at that point that a person might scratch their head
and say, “How did this happen?”
What’s needed is an understanding that we can’t live on auto
pilot, and still have a vital life. There are things that will prevent
these scourges of age, but only if we are willing to do something
every day to stop it. This chapter is about some of those things.
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Walk the Talk
Isaac Newton stated that an object in motion remains in mo-
tion. I think that this is an apt metaphor for what happens when
a person finally decides to take an active role in creating and
maintaining a healthy body. Doing a little and seeing a positive
result, you will find that you want to do a little more. Every ef-
fort builds upon the last, until you reach a state of vitality that will
last for the rest of your life.
The effort required is not difficult, but requires that a person
overcome the inertia of standing still. Once overcome, however,
it becomes progressively easier to keep moving. This is literally
the case when it comes to my favorite physical exercise—the
simple act of walking.
Every day—rain or shine—I walk. It is the first thing I do in
the morning. I usually walk about two miles, typically outside,
but if the weather doesn’t permit it then I’ll use a stepper indoors.
The key is consistency.
When I walk, I take off my shoes so that I can feel the grass
and earth under my feet. This is important for two reasons:
First, the earth yields beneath your weight, causing many muscles
to be used in keeping balance. It helps the arches keep their
form, and prevents jarring of the knees and hips.
The second reason is a spiritual one. Walking barefoot in
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the grass, or on the soft sand of a beach, feeling the breeze and
the early morning sun, is a kind of meditation. Walking in this
way uplifts me, and brings me closer to the Creator of all things.
I know that you’ve all heard of the benefits of walking, but
may not really know why this is such a healthy activity. Let’s take
a moment to look at what science has to say.
First—it’s easy. It doesn’t require a membership or an ex-
pensive machine or practice. Even a little walking has benefit.
Ten minutes, three times per week has benefit. Thirty minutes,
five times per week or more is better. Just do whatever you’re
able, as often as you’re able. And remember—you should be able
to comfortably carry on a conversation while walking. There’s no
need to overdo it, but by the same token your pace should be
brisk. A casual stroll will not provide the benefits of a brisk walk.
Next, (and all of these apply to pretty much any proper exer-
cise), walking, along with a healthy diet, helps control your
weight. A healthy weight reduces the risks of heart disease and
stroke, diabetes, cancer, osteoporosis, and many other conditions.
Walking can reduce blood pressure by strengthening the
heart. It helps to reduce LDL (bad) cholesterol, and increases
HDL (good) cholesterol. This keeps plaque from forming in the
arteries, which in turn helps prevent the emergency triple bypass
five years from now. It also reduces the risk of hip fracture.
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Some of the lesser-known benefits include preventing con-
stipation, helping improve mood and sense of well-being, lower-
ing stress levels, and substantially increasing the movement of
lymphatic fluids within the body. I will talk more about that a
little further on.
As I said, I believe that walking is an excellent and easy exer-
cise, and most people are able to do at least a little. If this is not
your cup of tea, however, there are dozens of other activities that
can provide similar benefits. A couple of these that you may
want to investigate are the Oriental exercises of Tai Chi and Chi
Gong.
Both of these activities help enormously with flexibility, bal-
ance, stamina, and stress control. They incorporate a number of
specific poses, one flowing into the next, as weight is shifted
smoothly from one side of the body to the other. To watch a
practitioner of these forms is sheer poetry in motion. The main
consideration is that, whatever exercise plan one makes, to do it
regularly and consistently. It is not a luxury but a necessity, and is
one of the keys to long life.
DNA, Telomeres, and Aging
For those who may not know, DNA is a special, curled up
molecule that sits in the middle of every single cell in our bodies.
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It contains the actual ‘blueprint’ that makes us who we are. DNA
determines our hair color, bone structure, and pretty much every-
thing else. Every cell, protein, enzyme—everything in our bod-
ies—could not exist without healthy, functioning DNA. When it
is damaged, whether from poor diet, or too much sun, or pollu-
tion, or whatever else, we suffer the ill effects.
Recently, an interesting connection was made between aging
and exercise. A study from Kings College in England looked at
the DNA of a group of people and compared their telomeres.
Telomeres are like protective caps on the ends of our DNA that
protect the DNA from damage, just like the little plastic ends on
the tips of shoelaces that keep them from fraying. As we age, the
telomeres get shorter and shorter until, eventually, they disappear
altogether. When that happens, the DNA begins to be damaged
and no longer makes healthy cells.
There are tests that measure telomere length, and can be
used to determine a person’s true biological age. When tested,
the telomeres of those who exercised regularly were longer than
the telomeres of those who did not. The researchers concluded
that people who exercise at least thirty minutes per day are bio-
logically younger that those who are sedentary. So exercise actu-
ally keeps us young—all the more reason to put the comfy chair
in the classifieds and go cut the grass!
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Walk As If Your Lymph Depended On It!
Many people have heard of the lymph system, with it’s asso-
ciated ducts and nodes, but very few actually know what it is and
how important it is to overall health. The lymphatic system is
crucial, however, to the proper functioning of our immune sys-
tem, and the removal of toxins from the body. If a person wants
to stay healthy as they age, this is one set of plumbing they need
to pay attention to.
Much like the circulatory system with its arteries, veins, and
blood, the lymph system also consists of various ducts and chan-
nels carrying fluid around the body. This fluid brings life-giving
oxygen and sugar to our cells, and takes away the waste toxins,
like carbon dioxide and lactic acid, to be filtered out and dis-
carded. It also produces substances that help fight off viruses
and destroy abnormal cells within the body.
There is twice as much lymphatic fluid in our bodies as
blood, but there is no ‘heart’ to move this large volume of fluid
around—only muscle contractions caused by physical movement
and deep breathing are able to do this. These movements act as
the ‘pump’ that circulates the roughly ten quarts of fluid around
the body, dropping off food for the cells, and picking up the
waste for disposal within the liver and kidneys.
Normally, the pale liquid makes one circuit per day, but
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through moderate exercise and proper breathing, this can be im-
proved by perhaps three times. The greater the flow, the less
waste accumulates and backs up into our blood, and the better
we function overall. It is essentially like keeping the sink drain
unclogged. Otherwise, the dirty water accumulates with nowhere
to go.
Walking turns out to be one of the best ways to keep the
lymph fluid in motion. The reasons are twofold: First, the sim-
ple motion of walking, with its up-and-down action, seems to be
very effective at getting the lymphatic fluid to pick up the pace.
Even a moderate walk, for perhaps fifteen to twenty minutes per
day, appears to have a very positive influence on the functioning
of the lymph system. As a side benefit, walking is usually accom-
panied by deeper breathing, and the extra motion of the lungs
and diaphragm help to pump fluid throughout the system. One
of the main ducts, called the thoracic duct, resides at the base of
the neck, and is driven by the activity of breath. I’ll be discussing
the many benefits of proper breath a little later in this chapter.
Finally, there is another method of bolstering lymph flow,
and that is deep massage. As a licensed massage therapist, I can-
not begin to tell you of the myriad benefits that proper massage
can have on the body and the mind, especially as one begins to
age. In the case of the lymph, a properly administered massage
coaxes the fluid along its way, from the extremities toward the
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chest where it mixes with the blood and gets scrubbed by the
liver.
Keeping this little understood system clear and in motion is
crucial for proper health and longevity. A sedentary lifestyle, the
proverbial ‘rocking chair retirement’, is almost certain to lead to
real complications to one’s health and a decrease in the overall
quality of life. The solution is simple: Walk as if your lymph de-
pended on it!
A Breath of Fresh Air
It has been said that life is but a series of breaths. While we
can sustain ourselves for many days without food and perhaps a
week without water, life without breath is measured in minutes.
Because breathing is the most critical of all bodily functions, and
it is the only one that can be done both consciously and uncon-
sciously, it certainly deserves our attention.
Proper breathing is one of the most elemental things we can
do to maintain our health, and yet most people pay little or no
attention to it. But there is, in fact, a right and a wrong way to
breathe. Breathing correctly allows the heart to slow, reduces
blood pressure, quiets anxiety and stress, and can reduce chronic
pain and even symptoms related to PMS. It also benefits the
lymph system by helping to circulate lymphatic fluids, and mas-
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sages the internal organs of the intestinal tract, which in turn aids
digestion. Done incorrectly, the body is starved for oxygen, tox-
ins build up in the blood, and we feel sluggish at best. In the
worst case the immune system is compromised, with obvious re-
sults.
What does it mean to breathe correctly? The best way to
observe correct breathing is to watch a baby. An infant naturally
breathes from the belly, using the diaphragm to expand the lungs
fully. Even the Tao Te Ching, a Chinese book of wisdom written
perhaps 2,500 years ago, advises the wise man to ‘breathe like a
babe’. Ancient yoga texts also talk at length about the health
benefits of controlling the breath. Even back then, the impor-
tance of proper breathing was known and understood.
As we age, we begin to shift our breathing from deep within
the lungs, where the most efficient exchange of oxygen takes
place, to the upper chest where breathing is shallow. We’re
taught to ‘suck in the gut and push out the chest’, even though
this is against the natural way. But with practice, learning to
breathe correctly can be mastered quite easily.
I was recently struck by how much of an impact proper
breathing can have on one’s health. A man I know recently went
in for a routine checkup. One of the first things that the nurse
did was check blood pressure, and when she did so the results
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were a bit alarming. His readings were 145 over 96, even though
he was quite healthy and relatively young, with no previous his-
tory of hypertension. (Normal blood pressure is typically in the
range of 120 over 80.)
A doctor came in a few minutes later and decided to take
another reading, but this time asked the man to breathe deeply
several times, inhaling slowly and deeply through the nose, hold-
ing it for a time, then exhaling through the mouth. After breath-
ing this way for only a minute or so, she rechecked his blood
pressure and it was now 116 over 75. How is this possible?
Deep within the nasal passages there are cells that release a
chemical called nitric oxide, (not to be confused with nitrous ox-
ide—‘laughing gas’). When breath is drawn in through the nose,
this amazing gas is mixed with the incoming air, and produces a
great many positive effects on the body. One such effect is that
it helps dilate the arteries, hence the lower blood pressure read-
ings. It also opens the lung passages, allowing more oxygen in
and letting toxins out. The improvement in circulation helps
prevent aging of the skin, and by acting as a muscle relaxant nitric
oxide produces a general calming effect. Obviously, this is good
stuff, even if I don’t mention that it’s also a key ingredient in Via-
gra!
At this point you may well be asking how you can teach
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yourself to breathe better. My answer is the same as it would be
if you wanted to learn to play the piano—the more you practice,
the better you get. The first thing is to remind yourself at several
points during the day to pay attention to your breathing, and
make changes if necessary. Tie a string around your finger, set a
kitchen timer, or do something more creative—it’s important to
be aware so that you can change any bad habits.
As far as a specific technique, try this one: Pick a number—
seven is a good one, but if you have to work your way up, that’s
okay. Breathe in deeply through your nose, filling your belly and
counting mentally from one to seven at a moderate speed. Hold
the breath in the lungs from one to seven, and then exhale
through the mouth from one to seven. Do this whenever you
think about it, as often as possible, until it becomes second na-
ture. It’s a great exercise, and I think you’ll feel a positive effect
almost immediately.
As important as proper breathing is, it won’t help you much
if what you are breathing is polluted or unhealthy. The need for
clean, fresh air cannot be overemphasized.
I was very lucky, in that I spent a substantial portion of my
life at sea. One of my favorite activities was to sit on deck, enjoy-
ing the crisp breeze and filling my lungs with perfect sea air. It
was, in a word, intoxicating. To this day, I believe that my expo-
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sure to the fresh ocean air has made a substantial contribution to
my great health and longevity.
Being out in nature, whether on the open ocean, walking the
sands on some sunny beach, or spending time among the trees
and mountains, is so very important. And it isn’t just because the
quality of the air in these places is so much better than what we’re
routinely exposed to in the cities, although clearly it is. It also
allows us to take time out, and reflect on how we can improve
our lives and cast off past bad habits and ways of thinking that no
longer serve. These things are crucial if one wants to experience
a true quality of life.
Obviously, most of us do not have the luxury of spending
our days playing shuffleboard while sailing to points unknown.
The reality is, we spend the majority of our time at home or at
work, or somewhere in between. But that does not make the
need for clean air any less urgent.
Many studies have shown that the air quality in a typical
house is far worse than that just outside the door. Dust, pet dan-
der, smoke, and other contaminants build up, and no amount of
housework is likely to change that fact. This problem is actually
worse in newer homes that have been built to prevent air leakage
as a way to conserve energy. The side effect is that the air inside
becomes stale, dry, and dusty, with nowhere to go and no way for
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fresh air to enter.
There are a couple of ways to help alleviate this problem.
The first is by using HEPA type air cleaners. I have several
throughout my home, and I’m convinced that they help. HEPA
is defined as ‘high efficiency particulate arresting’, which is just a
fancy way of saying that they filter out just about everything that
comes their way.
Another way to drastically improve indoor air quality, at a
somewhat lower price, is by using plants. According to studies
done by NASA and others, plants like golden pothos, philoden-
drons, and spider plants all help filter out toxins and release oxy-
gen into the air. So if you happen to have a green thumb, please
consider surrounding yourself with these living air cleaners.
Massage: Be Rubbed the Right Way!
Earlier, I discussed the lymph system, and how massage was
one way to keep it in top condition. Massage, however, has nu-
merous other benefits that I’d like to touch on here. Though
many people believe that having a massage is a luxury, it is in fact
a true necessity for maintaining a healthy body and mind.
Before I continue, I need to give a word of warning: Because
some types of massage involve deep manipulation, people with
certain medical conditions should exercise care when deciding
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whether massage is right for them. Specifically, those with blood
clots or tumors, fever, infection or inflammation, osteoporosis or
fractures, or persons on blood thinning or certain other medica-
tions should probably not have a massage until being evaluated.
Use common sense, and if in doubt please consult a medical pro-
fessional before proceeding.
That being said, massage as a healing tool has been around
for many thousands of years. It is thought to have originated in
traditional Chinese medicine, and its use has been documented in
regions as diverse as ancient Rome, Greece, and Egypt, as well as
India and Japan. Down through the ages, healers have devel-
oped a wide range of therapeutic techniques using touch, and
many are still in use today.
Touching is a natural reaction to pain and stress, and as a
sign of support and empathy not just in humans but even within
the animal kingdom. From relieving stress, to pain management,
to improving circulation, study after study has shown massage to
be a crucial tool for staving off the infirmities of age and the
damage done by our mile-a-minute lifestyles.
Earlier in this book I talked about the dangers of chronic
stress, and I can tell you from experience that massage is one of
the best stress-busting weapons available. Because massage aids
in relaxation and helps us overcome the negative impact of stress
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and anxiety, many areas of our lives are enhanced. From im-
proved quality of sleep, to greater energy and concentration dur-
ing the day, less fatigue, and a sense of clarity that may have been
lacking, frequent massage can open the door to a calmer, more
peaceful life.
On the strictly medical front, scientific evidence continues to
mount. An increasing number of research studies have shown
that massage reduces heart rate, lowers blood pressure, increases
blood circulation and improves range of motion. Increased circu-
lation allows the body to pump more oxygen and nutrients into
tissues and vital organs, and also improves the condition of the
body’s largest organ—the skin.
Arthritis sufferers note fewer aches and less stiffness and
pain as well as reduced spasms and cramping. Massage decreases
discomfort for patients with lower back pain, helps to relieve pain
for migraine sufferers and decreases the need for medication. It
also provides exercise and stretching for atrophied muscles, and
reduces shortening of muscles and increases joint flexibility for
those with restricted range of motion. Hypertensive patients
demonstrate lower blood pressure, anxiety, and stress hormones.
Many professional and Olympic athletes keep massage prac-
titioners always at hand to help relieve the pain and possible mus-
cle cramping associated with strenuous exercise. During exercise,
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lactic acid builds up in the muscle tissues, causing pain. Although
this acid slowly dissipates of its own accord, massage helps to
speed the process and provides relief much more quickly.
Perhaps first and foremost, massage creates a sense of well
being—a relaxed mind and body. Studies indicate that massage
benefits are cumulative—the more massage you allow yourself,
the greater the gain. It also provides an integration of body and
mind by producing a meditative state of heightened awareness of
living in the present moment, as well as emotional and spiritual
balance, thus creating overall peace and calm.
A Need for Touch
Another aspect of massage is its ability to provide much
needed tactile stimulation. To be ‘touchy-feely’ has somehow
gotten a negative connotation, and that is sad, given that as a so-
ciety I believe that we’ve become touch deprived. From the cra-
dle to the nursing home, tactile stimulation and the emotional
assurance of caring touch can bring about a sense of well-being
and security.
In numerous studies, it’s been shown that pre-term infants
experience improved weight gain and overall development when
given loving touch and gentle massage. This kind of touch is just
as important for the rest of us, as well—especially as we age.
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One of the saddest aspects of growing older is that we may
lose loved ones along the way, and as a result it is easy to allow
oneself to become isolated. The resulting lack of touch manifests
in many ways, including disease and depression. Years ago, phy-
sicians and other caregivers used touch and massage to promote
healing and provide an enhanced sense of well being, but sadly
those days seem to have faded. The simple, universal act of
touch—once so prevalent—has fallen by the wayside, replaced by
cold stethoscopes and insurance forms.
We could, I believe, do well to revive this venerable practice
and make massage a priority once again. The tangible benefits,
both physical and emotional, are well worth the effort, and con-
sidering the variety of techniques and the number of practitioners
there should be no excuses, (other than medical reasons.) So
don’t be shy; get rubbed the right way, today!
Give Your Feet a Hand
Your feet are probably the most abused part of your body,
and yet most people don’t give them a second thought. Think
about it: Your feet carry you around all day long, stuffed into
tennis shoes or wedged into high heels, while you walk an average
18,000 paces every day. They often wind up with calluses or bun-
ions, cracked and sore, and yet we get up the next day and do it
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all over again.
During my tenure as a reflexologist, I learned how essential it
is to pay attention to the condition of the feet. Were you to see
mine, even at my current age, you might be surprised that I have
no calluses or other maladies, and that the skin is supple and soft.
I don’t wear the typical rubber soled ‘old people’s shoes’; instead
I have nice Italian leather shoes that I use most of the time, ex-
cept for my walks when I wear conventional sneakers or go bare-
foot.
Because I know how miserable sore or cracked feet can
make one feel, I’ve developed a quite simple process to help take
care of them—a process I’ve been doing myself for many years.
It doesn’t take a lot of time, an it’s something anyone can do at
the end of the day.
An hour or two before bedtime, prepare a very warm tub of
water to use as a foot bath. While watching TV or reading, soak
you feet for as long as you’re able, and then use a pumice stone,
available for this purpose, to gently remove any callused skin
from the bottoms and sides of the foot.
Rinse and dry your feet with a soft towel, and then immedi-
ately rub an adequate amount of quality olive oil (Vaseline can be
used if olive oil isn’t handy) into your feet. Next, put on a pair of
thin socks, so as not to soil the sheets and to keep the oil against
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the skin. It’s that easy!
In the morning, you will marvel at how soft and smooth
your feet feel. And if you do this every night, or at least few
times a week, I am confident that, within a relatively short time,
your feet will be as soft as they were when you were a child, and
you will feel and function better overall. So let me encourage
you—please give your feet a hand!
The Gray Matter Matters!
In 1972, at the age of eighty-two, a Dutch woman made the
decision to donate her body to science at the time of her death.
Twenty-nine years later, at the age of 111, Henrikje van Andel-
Schipper called the university that she’d originally contacted, wor-
ried that because of her age she would no longer be of any value
to them. She was assured, however, that they were very inter-
ested, especially because of her astounding longevity.
Over the next two years she volunteered for a number of
cognitive tests, with quite surprising results. She was alert, in full
control of her faculties, and her overall cognitive functions such
as memory and attention were better than those of someone forty
years her junior.
After her death in 2005 at the age of 115, doctors eagerly
examined her brain, and were shocked by what they found—or,
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more accurately, didn’t find. Henrikje had no signs of athero-
sclerosis, or hardening of the arteries. Her brain was free of the
effects of Alzheimer’s. Every test seemed to indicate a brain
from someone much younger.
Was Henrikje special? Of course she was. But was she
unique? I don’t believe so. She simply showed what is possible,
given the right circumstances and attitude.
Having a healthy body is extremely important if one wishes
to enjoy a long and vital life. But without the healthy mind to go
with it, what’s the point? Being able to climb the stairs is only use-
ful if you can remember, once you’ve reached the top, why you
were making the trip!
People seem to be amazed that I have no problem remem-
bering appointments, things I’ve read, or conversations, and can
speak on some subject for hours without losing my train of
thought. As I’ve said on number of occasions, I don’t feel any
different than when I was in my fifties, and have a hard time un-
derstanding what the fuss is all about.
Unfortunately, most people still believe that it is a natural
progression, as we age, that memory goes, attention span goes,
and we inevitably end up like some helpless babe. I am living
proof that life does not have to be that way. But, just as you will
never be physically fit without proper exercise, so too a sharp
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mind needs to be worked and stretched and challenged. Only
consistent, determined action will lead to the life you truly want.
First and foremost, it is crucial that we do our best to put a
stop to any possible decline and begin instead to improve our
‘brain health’. How? By eating the proper foods, by exercising
the body, and by challenging the mind.
A proper diet regimen, as laid out elsewhere in this book,
must become a part of your everyday life if you wish to experi-
ence vitality, regardless of age. The quality of the food we eat
affects not just the muscles and organs, but also has a profound
impact on brain function, whether it be memory, motor skills,
hormone function, or any of the other activities that are con-
trolled and regulated by the brain.
Physical exercise, too, plays a most important role in how
our gray matter behaves. A number of studies now support this.
In the past, most physicians believed that neurons, the nerve
cells that make up our brains, grew in number and complexity
only when young, and at some point in early adulthood they be-
gan to die out and were not replaced. This, they reasoned, ex-
plained the gradual mental decline as we aged, since the brain was
literally shrinking and the number of neurons and the quality of
their connections both declined.
Studies have now shown that new neurons can be grown
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well into adulthood when one exercises regularly. Not only that,
but the ones we have can be made to live longer. An animal
study some time ago showed that mice, when placed in an envi-
ronment where they could exercise by using wheels, tunnels, etc.
doubled the number of new brain cells in the hippocampus re-
gion.
In the same study, it was discovered that motor-skill and
memory tasks caused those cells, which normally died out in two
weeks, to live much longer. Within a day, the number of surviv-
ing cells more than doubled—certainly a substantial change
brought about only through physical and mental exercise and not
by drugs or other artificial influences.
This brings me to the third spoke of the mental health
wheel—keeping the brain challenged and active. There are many
ways to do this, but the method I find most enjoyable is by read-
ing a diverse array of books and publications, every single day.
Wherever I live, one of the things that I cannot do without is a
large, wall-to-wall bookcase, filled with the hundreds of books
that I’ve accumulated over the years.
I try to spend several hours each day reading books related
to health and longevity (obviously!), American history, raw foods
and other diet-related works, and many other subjects. It may
sound strange to those who haven’t thought to pick up a book
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since high school, but beyond the simple joy I get from this activ-
ity, I can actually feel my mind becoming sharper, better focused,
and more alert as I devour some new health or diet publication.
The benefits are tangible, recognizable, and cumulative. If you
haven’t done this in a while, I urge you to rediscover the joy of
reading!
Obviously, not everybody will share my passion for the
printed word. To those people I offer some other suggestions to
help keep their brains alive and ticking:
• Stay curious and involved! Learning something new on a
regular basis, however you choose to do that, is extremely
beneficial. It might involve taking classes at a local college, or
joining a community group. Never, ever, think you know it all. In
fact, prove to yourself daily that you don’t!
• Try writing. If you aren’t quite to the point of penning your
memoirs, then just do crossword puzzles, or write poetry, or
anything similar that requires thought and attention.
• Attend lectures, plays, or concerts. Giving your full attention
to a piece of music, or letting someone teach you something
you didn’t know before, is terrific for keeping the mind en-
gaged and sharp.
• Try making music, painting, sculpture, stained glass, or just
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wind your own fly-fishing lures. I guarantee that piano or
guitar lessons, or breaking out the watercolors, could not help
but supercharge the brain.
• Play games. Chess is excellent, but any game, whether it be
cards or checkers or charades, will give the gray matter a
definite boost. The secondary benefit, of course, is that you
get to laugh!
• Work outdoors, plant a garden, or try nature photography.
Anything that is both mentally challenging and involves fresh
air is a definite plus.
• Finally, try out formal memory exercises. There are many
books and other publications devoted to formal methods for
stretching the brain and keeping it pliable and young.
I hope that you begin to understand that having a sharp
mind is every bit as important as having a strong and well-
nourished body. It is truly possible to have a life of independ-
ence and joy, of activity and purpose, but only if we are willing to
do what is necessary. Don’t let life be something that just hap-
pens to you—take charge!
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Bernando LaPallo—23 years old
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Top: Bernando in the Big Apple at age 95. Sharp dresser!
Bottom: 1961—Bernando receiving Better Businessman Award from New York Congressman Charles Rangel (D - N.Y.)
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Top: Christmas 1977—Bernando with (clockwise from upper left) wife Geor-gette, daughter Lee, granddaughter Erika and grandson Matthew.
Bottom: Bernando tooling around town with Kenneth Leslie—2007
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Recent award from a local newspaper given to Bernando for his 107th birth-
day, on Aug. 17th, 2008. It reads, in part: "Bernando LaPallo is all smiles as he celebrates his 107th birthday with family and friends...LaPallo says the secret is,
'If you take care of your body, it will take care of you.'"
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CHAPTER 3 Offerings for the Temple
Nothing will benefit human health and increase the
chances for survival of life on Earth as much as the
evolution to a vegetarian diet.
-Albert Einstein-
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My father had a unique viewpoint when it came to our bod-
ies and the kinds of things we put in them. He was both a medi-
cal professional—a doctor and herbalist—and a very spiritual
man. Not only did he clearly understand the effects of the foods
that we eat on our physical body, our mind, and our emotions,
but he also understood the tenets of the Bible. In Corinthians,
Paul states that our bodies are a temple to the Holy Spirit which
is within us, that we are not our own, but were bought at a great
price. He tells us that we are to honor God with our body.
As I was taught these truths, I began to see the direct rela-
tionship between body and Spirit, and how abusing the body has
repercussions that go far beyond adding a few extra pounds or
manifesting some physical disease. Think about this: If we are a
temple, wouldn’t it make sense to keep our temple clean?
I understand that not everyone believes what I believe. For
those people, I can provide numerous sound and logical reasons
why eating well will prolong life and help eliminate disease. If
you could see me and talk to me face-to-face, you would by direct
observation see the results of the lifestyle I enjoy. But for those
of faith, I submit to you that abusing the body with food is little
better than abusing the body with drugs, or nicotine, or alcohol,
or pornography. A person may think themselves righteous for
not doing the latter, all the while feasting on donuts and dead
cows. But all of these activities harm God’s temple. Remem-
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ber—it isn’t ours. This body was bought at a price.
Truthfully, nothing has a greater impact on the quality and
quantity of our lives than the food we consume. It directly af-
fects how we feel, our physical appearance, and the fundamental
processes of our cells and organs. Without proper nutrition, the
body cannot maintain or renew itself, and result is a weakened
immune system, heart disease, diabetes, inflammation, and myriad
other problems that rob us of health and vitality.
When a person is young and physically active, the body is
very resilient and can better cope with a diet that is less than ideal.
As each of us ages, however, it is crucial that we provide our
temple, this body, with the nutrients it requires in order to rebuild
itself and fight off disease. Otherwise we wind up literally poi-
soning ourselves, one greasy chicken wing at a time. Consider
this:
• The average American carries around more than six pounds
embedded within the walls of their colon due to the food
they eat.
• Very young children are now manifesting arterial plaque that
can eventually lead to heart disease.
• Many products labeled as ‘diet’ foods have more harmful in-
gredients than those they’re trying to replace.
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My father laid out for me a very specific set of guidelines as
to the types of foods that promoted health, and those that pro-
moted disease. Over one hundred years later, I continue to fol-
low his instructions to the letter, and the results are self-evident.
Here, I would like to provide you with a ‘shopping list’—those
things that have worked well for me, and I truly believe will also
work for you.
Bear in mind as you read this, that by eating the way I do my
overall level of health is better than perhaps ninety percent of
Americans. I do not take any prescription medications—at all. I
do not manifest any diseases like Alzheimer’s or Parkinson’s or
osteoporosis, nor is my prostate enlarged. My hair is still at-
tached and has little gray, and my skin still moves without crack-
ing. Did I mention that I’m 107? Yes, perhaps I did.
First, my diet could be described as near vegetarian. I eat a
great deal of fruits and vegetables. I cannot say enough about
blueberries, cantaloupe, cabbage, and a number of other items
that I will be discussing in more detail. I eat fish, and twice a year
I have lamb because it was eaten at Passover and is sacred. Oat-
meal is a wonderful food that I highly recommend. There is also
a product that I discovered perhaps thirty years ago that I found
to be life changing. It’s called Dr. Schulze’s SuperFood, and I’ll
talk about it later in this book.
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Even more importantly, let me tell you about the foods I do
not eat, and the cooking methods I refuse to use. I was taught to
eat foods the way God made them—namely, raw. When it
comes to vegetables, nearly any form of heating begins to destroy
the natural nutrients. Many studies have been done to prove this,
with gentle steaming being shown to be the least destructive, and
microwaving being the most. To the best of my knowledge,
there was no microwave oven in the Garden, probably because
God wanted His people to eat wholesome and healthy food.
I do not eat beef or chicken, because of the chemicals that
they are routinely fed and injected, the extremely negative impact
of saturated animal fats on the body, and because of the way they
are killed. Go to a slaughterhouse and spend the day, then try to
come home and enjoy your juicy steak. If you have feelings at all,
I think you’ll find it difficult. Also, looking at the recent spate of
major beef and chicken recalls, I think it’s interesting how easily
disease organisms seem to find their way into these products,
some of them potentially fatal. If one is striving to live a long
and healthy life, I would suggest a more benign diet. I do, how-
ever, eat fish because many are rich in healthy omega fatty acids,
especially salmon.
I also don’t eat processed foods, and by that I mean foods to
which chemicals have been added or have been altered in such a
way as to remove any of its nutritional value. Chemicals like high
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fructose corn syrup and hydrogenated oils are so utterly pervasive
as to be in most every packaged product our there. Rather than
spending hours wandering the shelves, I just abstain and prepare
my own foods as I see fit. If you find your pantry laden with
such chemically impregnated foods, I would strongly suggest re-
moving them and starting fresh.
Elsewhere in this book, I mentioned that for many years I
was a chef, both on board ship and at a number of upscale res-
taurants. During my tenure, I was often asked to prepare many
of these same foods that I don’t personally eat. Although I re-
ceived rave reviews for my steaks and sauces, I never once tasted
them during their preparation. This surprises and confounds all
who’ve ever heard this story. People can’t seem to understand
how I could make such dishes without running them across my
tongue. But, God was gracious enough to give me an adequate
sense of smell, and with that alone I was able to create my steaks
and cakes. Discipline, as I said, is key.
Finally, I would like to address the concept of moderation.
In Corinthians, Paul speaks of ‘moderation in all things’, and I
couldn’t agree more. Salt and sugar, and even saturated fats like
butter (although I don’t use it myself), will not harm the body if
used only in small amounts. It’s when they are abused that prob-
lems occur. Healthy food does not have to be bland, but that
said, if salt and sweeteners are reduced, one will find that their
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tastes begin to change. The day will come when the true taste of
food will be savored, unadulterated with all the additives, and
even a little salt or sugar or fat will begin to seem like too much.
With all that said, let’s explore some specific foods that I be-
lieve will lead you down the path to a healthy, long, and vital life.
But first, I’ll touch on a couple that may have quite the opposite
effect.
Salt of the Earth—Which Is Where It Should Stay
Salt, or more specifically sodium, is crucial for life. It is nec-
essary to transmit the electrical signals throughout the nervous
system, it helps with the contraction of muscles, and is needed to
maintain the correct fluid balance in your body. But, like many
other things, too much sodium can affect your health in a decid-
edly negative way.
I know you’ve heard it all before. Perhaps you’ve even tried
to cut back, and bought foods labels ‘low sodium’, only to find
out that they tasted like dishwater. I understand and empathize,
but still I feel a responsibility to tell you honestly what excess salt
can do, and offer alternatives.
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Salt in the Wound
As I said, a little sodium is a good thing, but too much, day
after day, can cause real problems. How much is too much? The
Institute of Medicine recommends a range of between 1,400 and
2,400 milligrams of sodium per day. This works out to about a
teaspoon of table salt per day.
Table salt is what most people think of when they are trying
to reduce sodium, but we get it from other sources, as well. In-
gredients like baking soda, baking powder, MSG, and others all
contain sodium, and so have to be considered. Even drinking tap
water that has passed through a home water softener can contain
excessive sodium.
In fact, table salt—that is, salt added to food at the table or
during cooking, accounts for only 11 percent of the sodium con-
sumed. The great majority, 77 percent, is from processed foods.
Here is another really good reason to eat more fresh foods and
stay away from the packages!
So, what happens when too much sodium winds up in your
diet? First, sodium attracts and holds water, so too much can
increase the fluid and blood volume of the body. Obviously, wa-
ter retention increases body weight and creates a host of other
problems.
Secondly, too much sodium can lead to a condition called
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‘resistant high blood pressure’. This occurs when a person with
high blood pressure is unable to bring it under control even when
taking multiple drugs. In these cases, lowering salt intake de-
creases blood pressure more effectively than the drugs specifically
designed for that purpose.
There have been a number of studies linking excess sodium
intake with a rise in blood pressure, in people who didn’t previ-
ously have the condition. The jury seems to still be out on that
one, but it’s worth considering when deciding what to put in your
mouth.
One other thing that needs to be touched on is the use of
salt substitute. These are typically a mix of sodium and potas-
sium salts. Although the idea sounds good in theory, what often
happens is that, because of its lower ‘saltiness’, people add more
than they would otherwise. Doing this can lead to excess potas-
sium levels, and this has its own set of problems.
What to Do?
You already know the answer—eat more fresh foods! By just
staying away from processed and prepared foods, sodium levels
will plummet. Some restaurants are notorious for adding the
salt—some entrees can have as much as 7,500 milligrams in a
single serving! Watch processed meats—bacon, hot dogs, sau-
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sage—and if you must buy fresh or frozen poultry, look for those
that haven’t been injected with a salt solution. Condiments are
another culprit—just read the labels and make good decisions. If
you truly want to live well, simply stay away from all of these!
Finally, look for other herbs and spices that can act as a sub-
stitute for salt. I’ve used lemon juice and other things to add a
little zest to my meals.
If you are willing to reduce the level of salt in your diet,
something interesting will happen fairly quickly. You palate will
adjust, and soon you will be enjoying tastes that were once bur-
ied. After doing this for a while, eating fast food or pizza or
some packaged meal will taste as if a whole salt shaker had been
dumped on top. Try it, and you’ll see that what I’m telling you is
true. We have five taste buds—use them all!
Sugar—Definitely Not My Sweetheart
Not long ago, an acquaintance of mine related an interesting
story concerning his children. They are from Australia, and when
visiting this country they purchased some cereal for their chil-
dren’s breakfast. I’m sure it wasn’t some sugar-coated, marsh-
mallow-laden brand, but just an ordinary box of cereal. Upon
tasting it, the children complained that they couldn’t eat it, and
spit it out. Why? Because it was too sweet. When was the last time
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you heard of an American child complaining that something was
‘too sweet’?
I know you’ve heard it all before, and may be tempted to
gloss over this section to get to the ‘meat and potatoes’ of this
chapter, (sorry, you will not find either one in these pages...), but
we have a serious problem in this country when it comes to re-
fined sugars and simple carbohydrates.
I almost never eat sugar, because frankly I don’t want my
palate to get used to it. When I was growing up, my father—
again a hundred years ahead of his time—did not give me sweets
or add sugar to my food. My breakfast usually consisted of oat-
meal, flavored with cinnamon and diced apples (peel intact). I
never developed a sweet tooth, and to this day I get all of the
sugar that my body could possibly need from fruits. The result?
I have no diabetes, no heart disease, am at a proper body weight,
and enjoy consistent energy levels throughout the day.
How on earth did this American fascination with sugar be-
come so prevalent? It’s simple. As a young child, we are rou-
tinely given candy or sweets when we are a ‘good boy’ or ‘good
girl’. When we successfully cope with a stressful situation, like a
doctor’s visit, we are immediately rewarded with a lollipop—pure
sugar. When there is a celebration, birthday, or Halloween, the
highlight of the event is cake or candy. Television commercials
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every Saturday morning hawk cereals laden with sugar. As this
continues, an association is formed between goodness or happi-
ness, and sugar. This association follows us for the rest of our
lives.
As an adult, we still feel that sugary foods are how we should
reward ourselves for doing something we consider good. When
we’re depressed, we reach for sweet foods for two reasons: First,
because they carry that buried association with being a good boy
or good girl—past acceptance and happiness. And second, be-
cause sugar causes and immediate but short-lived spike in sero-
tonin levels, the ‘feel-good’ hormone.
Knowing this, can you imagine what would happen if, when
a three year old is given a reward, (and clearly knows it’s meant as
a reward), he or she is given an apple slice instead of a candy bar?
How might that child grow up? It’s never too late to change!
Not-So-Sweet Health Effects
Tooth decay has become one the most prevalent health haz-
ards associated with the consumption of sugar. Oral bacteria live
in dental plaque and metabolize sugars into lactic acid. High
concentrations of acid literally dissolve the minerals from your
teeth. Of course, sugary snacks combined with white refined
flour products like bread sticks, cookies, and chips, etc. com-
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pound the problem.
Sugar also causes a sharp rise in insulin levels, which typically
gives a rapid but short-lived burst of energy. Also, as stated ear-
lier, the brain gets into the picture by releasing serotonin, which is
what makes eating sweets feel so good. As sugar is metabolized,
it bypasses many parts of the digestive process and is absorbed
directly into the bloodstream, raising the blood sugar level. By
continually snacking on sweets, we raise our blood sugar levels
many times per day, only to have the bottom fall out and having
to repeat the same process again.
What can ultimately happen is a condition called ‘insulin re-
sistance’, where the body’s ability to vary insulin levels in re-
sponse to blood sugar simply gives up the ghost. This causes the
body to latch onto every calorie and store it as fat, instead of
burning it for energy. It also means that cells can’t get the glu-
cose (sugar) they need in order to operate, and so scream for
more food. This is often the start of food cravings, obesity, dia-
betes and heart disease.
According to the Department of Agriculture, the average
American eats 140 pounds of sugar a year. Just for fun, try put-
ting twenty-eight, five pound bags of sugar into your shopping
cart the next time you go to the store—do this for yourself and
each member of your family. Take a good look at it while you
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patiently explain your actions to the irate store manager. Is it any
wonder that diabetes, obesity, depression, hyperactivity, and myr-
iad other diet-related maladies are on the rise?
My advice to parents is to avoid sweets and instead offer
fruits and one hundred percent fruit juices, as well as frozen fruit
treats, to children. (Preferably homemade—if purchased, read
the labels!) If one would like to make cookies or deserts from
scratch, use the purest ingredients and less sugar. When children
do not develop a taste for sweets, they will naturally gravitate to-
wards wholesome foods. The best advice I can give? Start young!
Now that my soapbox is put away—let’s move on to the
good stuff!
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My Super Ten List
Hundreds, if not thousands, of books have been written
about the medical benefits and health claims of various foods. If
I were to list all of the fruits, vegetables, herbs, and other items
that I personally feel are conducive to health and long life, in suf-
ficient detail to make this list of practical benefit to you, this book
would wind up containing five hundred pages of very fine print.
There are many items that are useful and provide benefit to
the body, but from this cornucopia a few stand out as true stars.
They are:
• Blueberries
• Olive Oil
• Garlic
• Quinoa (‘Keen-Wa’)
• Cinnamon
• Broccoli
• Cabbage
• Beans
• Avocado
• Cantaloupe
It is these I will discuss in the following pages—my Super Ten List.
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Blueberries—“Stars from the Great Spirit”
More and more studies are touting the wonderful benefits
and antioxidant qualities of the common blueberry. I can’t go a
day without these delicious little berries, and place them at the
top of my Super Ten List.
History
The blueberry and it’s relatives have been recognized for
their wonderful medicinal qualities for literally thousands of years.
True blueberries are one of only a very few fruits that are native
to North America, (another being the cranberry), and so it makes
perfect sense that the Native American people would have a great
affinity and knowledge of this extraordinary plant. Because the
end of each berry contains a five pointed star, these people
thought of the fruit as a gift from the Great Spirit, sent to help
stave off hunger during times of famine or distress.
Native Americans also created a strong tea by boiling the
roots, which was said to ease childbirth. Early American settlers
learned this technique and many others from the native peoples
of this land. Lewis and Clark observed that Native Americans
would smoke the berries in order to preserve them for winter,
and also pound them into meat before smoking and drying, help-
ing to preserve the meat.
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In more recent times, a close relative of the blueberry, the
bilberry, was touted by British aviators during World War II as
improving their night vision after they’d consumed bilberry jam
before taking off on a mission. Further studies confirmed that
they indeed helped eyesight by improving micro-circulation in the
capillaries of the eyes, and other areas of the body.
Even animals seem to love blueberries! The Latin name,
Vaccinium, is rooted in the word vaccinus, meaning cow. Both
cows, and also bears, apparently have a great affinity for the
blueberry, with bears being observed walking many miles on an
empty stomach just to locate a supply of this delicious fruit.
And finally, just put to rest any doubt that this unassuming
berry is a valuable ally in the quest for longevity: A box huckle-
berry, a cousin of the blueberry still growing in Pennsylvania, is
thought to be the oldest living thing on earth. Covering nearly a
quarter mile, it’s been dated by botanists at 13,000 years old—a
remnant of the last Ice Age!
Recommendations
Because of the many health benefits and overall growth of
the market, fresh and dried blueberries are now available year
round. My first recommendation, as is the case with any food, is
to purchase only fresh, certified organic products, if possible.
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The fewer pesticides and inorganic fertilizers that are ingested,
the better!
Blueberries are also available dried, but one should read the
label before purchasing them. It seems that most dried blueber-
ries are “first infused with a sugar solution to give them more
weight and pliability.” The last thing we need, from a health
standpoint, is more hidden sugars in our diet. Be aware!
Benefits
Where to start? Blueberries are at the top of my list when it
comes to all around health benefits—especially their antioxidant
qualities. They contain high levels of vitamins C and E, and are
near the top of the list for overall antioxidant activity. Another
compound, anthocyanin, gives the berries their blue color and
seems to protect neurons from oxidative damage. Recent tests
on mice and humans have shown that a cup of blueberries per
day have a marked and long lasting positive affect on motor skills
and cognitive function, including long and short term memory,
and the overall ability to learn. These discoveries bode very well
for those at risk for developing Alzheimer’s disease and other
memory and motor skill disorders.
Yet another group of compounds, called proanthocyanidins,
appear to prevent bacteria from sticking to the cells of the urinary
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tract, thus reducing risk of infection, and improving urinary tract
health. These and other compounds, namely flavinoids and tan-
nins, have been shown in animal studies to lessen stroke damage,
and also may play a role in reducing risks of diseases like cancer.
One cup of blueberries contain 14 percent of the daily rec-
ommended value of dietary fiber, and are very low in sodium and
fat. They contain no cholesterol, and in fact have been shown to
lower blood cholesterol.
Finally, the improved capillary function and better circula-
tion mentioned above can help with much more than just better
vision. Arthritis, water retention, bruising, hemorrhoids, as well
as varicose veins, are all positively influenced by improved blood
flow.
Uses
I incorporate copious amounts of fresh blueberries in my
fruit salads, which I eat every day. They are wonderful as a snack,
and as a tasty and healthy addition to my SuperFood drink with
which I always start my day. I’ll cover this in detail later in the
book.
Suffice it to say that blueberries are an outstanding addition
to anyone’s diet, and I believe that these ‘stars’ are indeed super-
stars!
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Olive Oil—“Liquid Gold”
Olive oil is something that most people don't think about
when trying to improve their diet. I can tell you, however, that a
diet rich in extra virgin olive oil can go a long way towards restor-
ing vitality and bringing one back to a state of optimum health.
Whether it’s on the inside or the outside, you can’t beat ‘liquid
gold’!
History
For more than 6,000 years, olives and olive oil have been
treasured for their mystical and life giving properties. They are
mentioned in the Bible fifty-five times, from the olive branch
brought back to Noah by a dove in Genesis, to the two witnesses
referred to as olive trees in Revelation. An ancient Hebrew law,
still in force, prohibits the destruction of olive trees, and the
Egyptians, Romans and Greeks rubbed it on their skin to pro-
mote health and as a form of religious worship. Olive oil has lit
the lamps of antiquity and anointed the heads of kings and
prophets.
For countless centuries, the medicinal and anti-aging quali-
ties of olives have been well-known. The oil was dripped
through holes in the tombs of saints to anoint their bones, and
olive branches were even found inside of King Tut’s tomb.
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Solomon and King David placed guards around the groves and
warehouses to ensure the protection of this precious product.
The olive tree typically lives between three and six hundred years,
and the oldest known specimen is said to be 5,000 years old! To
the common man, the tree seemed nearly immortal—no wonder
it was viewed with such reverence.
Even today, the olive tree is viewed as a symbol of peace and
abundance–its branches adorn the logo of the United Nations as
well as the Great Seal of the United States, appearing on our pa-
per currency and on the back of the dime and quarter. Homer
called the miraculous oil “liquid gold”, and it’s easy to understand
why.
Recommendations
Olive oil is the only vegetable oil that can be consumed ‘as
is’, pressed directly from the fruit without any additional process-
ing. It can be purchased in several grades, but I would recom-
mend using only ‘extra virgin’ olive oil, often labeled ‘first cold
pressing’. This is the highest quality oil, bottled without any
processing and with all of the beneficial qualities intact. Other
grades, such as ‘virgin’ (second pressing), ‘pure’ (some refining),
and ‘extra light’ (heavily refined) are available, but they do not
provide the benefits of the ‘extra virgin’ oil.
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When storing olive oil, resist the temptation to keep the at-
tractive bottle out on the counter—light, heat, and oxygen are the
enemies of this oil and can quickly cause it to go rancid. Keep
the bottle in a dark, cool place, with the lid tightly capped. Also,
do not buy excessively large containers, as the longer it sits the
more likely it will deteriorate. Either stick to smaller bottles, or
‘decant’ a weeks’ supply and place the rest in the refrigerator. It
may turn cloudy and harden when cold—this is normal. It will
become clear again at room temperature.
If using this oil to fry or sauté food, it is recommended that
it not be placed in a pan and heated, but that the food be oiled
and then placed into a dry pan, so as not to overheat the oil and
cause it to break down. I personally believe, however, that both
frying and sautéing are unwise for most foods, because the excess
heat destroys many beneficial nutrients—therefore, I don’t rec-
ommend either.
Benefits
Perhaps no single food source provides as many unique
health benefits as does olive oil. Study after study have shown a
positive impact on conditions like high blood pressure, heart dis-
ease, asthma, arthritis, diabetes, the inhibition of colon and other
cancers, and even weight loss. It protects the digestive system,
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and can help with ulcers, gastritis, and gallstone formation. It has
also been shown to control LDL (bad) cholesterol, raise HDL
(good) cholesterol, and reduce triglycerides. It is truly an amazing
substance.
Specifically, olive oil contains healthy monounsaturated fatty
acids, and is also very high in antioxidants like vitamin E, chloro-
phyll, carotenoids and phenols. By helping to prevent LDL cho-
lesterol from oxidizing and forming sticky plaque on the walls of
arteries, it substantially reduces risks for heart disease and high
blood pressure.
Olive oil seems to help control blood sugar, and is linked to
lower triglyceride levels. It acts as an anti-inflammatory, which
can reduce the symptoms of both arthritis and asthma. And sub-
stituting olive oil for other fats in the diet has been shown to aid
in weight loss, without requiring additional physical activity.
Uses
Olive oil can be substituted for any other vegetable oil in
most cases. Only two tablespoons per day can begin to produce
the kinds of positive effects discussed above. The only caveat is
not to overheat it when frying—see above.
I use it externally every day, by rubbing it on my entire body
and face after a shower, or anytime. I have been doing this for
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many years, and the elasticity and overall quality of my skin is
comparable to someone half my age. By using it on the bottoms
of the feet, elbows, and other rough areas, any calluses or cracks
will eventually vanish. It can also be used as a protective lip balm
by mixing a small amount with beeswax, and will help eliminate
dandruff if used on the scalp prior to shampooing.
I truly believe that no pantry should be without a fresh bottle
of ‘liquid gold’!
Garlic—A ‘Stinking’ Rose By Any Other Name
There is a debate raging in Italy right now regarding garlic.
Many fine restaurants want to eliminate this wonderful herb en-
tirely, because they feel that it is somehow beneath them. They
consider garlic a ‘lower class’ food—a holdover from less affluent
times— and now wealthy Italians can somehow do better. Big
mistake!
History
Garlic, sometimes called the ‘Stinking Rose’ and ‘Heal-All’,
is another one of those amazing plants recognized for it’s medici-
nal powers for many thousands of years. In fact, it has been used
for this purpose by more cultures than any other plant or plant
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substance in history. The first recorded use for this bulbous herb
was in Mesopotamia, in what is now Iraq, some 6,000 years ago.
Nearby Egypt also found many uses for garlic. Interestingly,
the only recorded slave revolt in ancient Egypt (other than the
Exodus) occurred due to lack of garlic, when the Nile flooded
out the fields. A medical volume, published in Egypt in 1550
B.C., lists twenty-two different medicinal uses for the herb, rang-
ing from the treatment of tumors and skin diseases to poisoning
and heart ailments. It was inscribed in the Great Pyramid of
Cheops, and placed inside of King Tut’s tomb. Clearly, they
thought this was pretty potent stuff!
Sanskrit records show its usage over 5,000 years in India, and
it has been known in China for 3,000 years or more. Ancient
Greeks, not to be outdone, used it for strength during the Olym-
pic Games, and the famous Roman physician, Galen, called it a
‘near cure-all’, suitable to treat countless ailments.
In the Middle Ages, garlic was used to treat the Plague, Al-
bert Schweitzer used it to cure typhoid fever and cholera in Af-
rica in the early 1900's, and during World War II it was widely
known as ‘Russian penicillin’, because of its strong antibacterial
qualities. Obviously, there’s something to this little, white bulb!
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Recommendations
Garlic is another of those products that are offered in nu-
merous forms, from fresh, to coarsely and finely chopped, to
capsules and pills. Processing the raw cloves causes many chemi-
cal changes to take place within the herb’s chemical structure, so
the benefits of using a fresh clove will quite possibly not apply to
other forms. So, as I always say, fresh is best!
A person with a green thumb might want to consider grow-
ing garlic for themselves—it’s easy and very rewarding. If this
isn’t an option, then I would strongly recommend buying only
fresh cloves, then storing them in a cool, dark, and dry environ-
ment until needed. I do not recommend the jars of chopped gar-
lic available in grocery stores, simply for the reason stated above.
And, I personally believe that the amount of processing required
for capsules or pills also affects the beneficial properties in a
negative way, and so cannot recommend these, either.
Benefits
There are something like two hundred different chemical
compounds contained within a clove of fresh garlic. The com-
pounds can actually change and recombine depending on how
the herb is prepared. One of the main compounds, known as
allicin, is what gives garlic its characteristic odor and is a potent
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antibacterial, killing at least twenty-three types of bacteria, includ-
ing salmonella and staphylococcus. (Allicin is not actually present
in the whole clove, but is produced by crushing, and then only
briefly.) Allicin was thought to be what was giving garlic its me-
dicinal qualities, but was later found to be destroyed by the acid
of the stomach. Therefore, it appears that some of the other
compounds must be doing the job, at least on the inside of the
body.
Because of the sheer number of compounds, and the fact
that there are over 150 varieties of the herb, pinning down exactly
how it does what it does has been difficult. These are some of
the things that have been observed to date:
Garlic appears to kill H. Pylori in the stomach, which is
linked to ulcers and stomach cancers. It also has been shown to
slow the growth of prostate and breast cancer cells. In fact, many
cancers seem to be hampered by garlic’s anti-tumor effect.
It appears to have a positive impact on cholesterol levels,
and may prevent LDL (bad) cholesterol from oxidizing and bind-
ing to arterial walls—an obvious benefit for reducing heart dis-
ease and atherosclerosis. It was observed to lower cholesterol
levels by an average of 9 percent in people who ate two cloves of
garlic per day.
Recent studies have also shown it to protect the aorta—one
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of the main blood vessels of the heart. Age, poor diet and envi-
ronmental factors such as smoking can damage the aorta, causing
it to stiffen. Regular consumption of garlic seems to slow the
aging of the aorta and helps keep it flexible.
One can also benefit from garlic during pregnancy. Accord-
ing to a study done by doctors in a London hospital, garlic sup-
plementation may help weight-gain for babies that would other-
wise be at risk for low birth weight. The study also found that
the chance of other at-birth risk factors could be reduced, such as
pre-eclampsia, which is associated with hypertension.
Garlic contains powerful antioxidants that protect the body
from ‘free radicals’—molecules that damage cells and DNA, and
can accelerate the aging process. Garlic’s sulfur compounds can
help regulate blood sugar metabolism, stimulate and detoxify the
liver, and improve blood circulation and the nervous system.
Uses
I absolutely love garlic, and eat it faithfully every day, both as
part of my SuperFood drink, and with many of my meals. People
are generally amazed that I don’t get colds and honestly can’t re-
member the last time I was sick. I believe that eating garlic every
day is one of the reasons this is so. So give a ‘Stinking Rose’ to
someone you love—they’ll thank you for it!
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Quinoa—the Mother of All Grains
Most of those living in the United States will recognize many
of the foods recommended in this chapter, and will quite proba-
bly already have most of them in their pantries or refrigerators.
But many will not be familiar with Quinoa (pronounced keen-
wa), although it is one of the healthiest and oldest foods around.
History
Quinoa is not a cereal grain in the conventional sense, but is
actually a member of the Goose Foot family, which includes
sugar beets and beet root. Its cultivation can be traced back
9,000 years, to Bolivian natives living in the Lake Titicaca area. It
was also grown in the Andes mountains at altitudes of ten to
twenty thousand feet, where it thrived in the poor soil, freezing
temperatures, and minimal rainfall. The Incas considered it more
valuable than gold, calling it ‘the mother of all grains’.
Archaeologists exploring a cave in Alabama in 1961 found
remnants of a charred basket that contained seeds of the quinoa
family. Upon further examination by the Smithsonian it was de-
termined that the basket was about 2,000 years old.
Quinoa was limited to South and Central America, until be-
ing brought to the United States in the 1980’s by Stephen Gorad
and Don McKinley. While in Bolivia, they were introduced to
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quinoa by their spiritual teacher, who encouraged them to eat it in
order to achieve deeper spiritual sensitivity during meditation.
They brought it back to see if it would grow in the Rocky Moun-
tains, and it did. Quinoa is now being grown in Colorado, New
Mexico, California and Canada.
Recommendations
Quinoa can now be purchased in many grocery and health
food stores, and is available whole, as flakes, or even milled into
flour. The grain keeps well, and can be stored for up to several
months. I prefer using the whole grain, for reasons detailed be-
low. Purchase pre-rinsed, if possible, which has a uniform yel-
lowish color. Otherwise, you will have to remove the bitter, out-
side coating through adequate rinsing or soaking. If unsure, ask
the grocer or check the label.
Benefits
Quinoa’s protein content is quite high, and is considered a
complete protein because it provides eight essential amino acids.
For this reason it has become very popular among vegetarians
and vegans. It also contains many minerals, including iron, phos-
phorus, calcium, and magnesium. Quinoa is a great source of
fiber and is gluten free, making the seed easy to digest and an ex-
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cellent alternative to more conventional grains like wheat, and for
those with food allergies.
On the medical front, quinoa has been shown to combat
cancer, increase energy and strengthen bones because of its high
calcium content. It packs four grams of fiber per serving and
thus helps lower the risk of high cholesterol, heart disease and
stroke.
According to an Australian Blue Mountains eye study, pro-
tein and polyunsaturated fats—both found in quinoa—may help
prevent cataracts.
Today, it is commonly used for altitude sickness. Natives of
the Andes claim that it helps strengthen women during pregnancy
and postpartum, and promotes healthier milk in nursing mothers.
The Andean peoples also advise eating plenty of quinoa to heal
broken bones, and to apply a plaster made of quinoa flour and
water.
Uses
This grain is very easy to cook and can, for the most part, be
treated like rice when preparing. Add one cup of quinoa to two
cups of boiling water, and simmer for around fifteen minutes.
You will see the germ (looking like a small sprout) uncurl from
the seed. It is done cooking when it still has a bit of firmness.
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Quinoa can be used as a side dish, in soups, or as a meal by
itself. Because of its pleasant nutty flavor, it serves as a great
breakfast combined with fruits, cinnamon and nuts. It easily ab-
sorbs other flavors, as well.
The whole, raw seed can be sprouted by placing it in water
for a few hours (not overnight—it sprouts quickly!). Doing this
activates various enzymes and enhances its vitamin content. It
can then be used over salads or other cold dishes.
If you haven’t yet tried this remarkable and sacred grain, I
would strongly recommend it!
Cinnamon—The Gold Standard of Spices
As you read through these pages, you may be struck by the
fact that many of the foods on my ‘Super Ten List’ are not just
healthy, but ancient in the extreme. The many peoples of the
earth have had thousands of years to experiment and observe,
and the wisdom gained over those countless generations still ap-
plies today. With that, I’d like to recommend another item that
has passed the test of time—the common spice, cinnamon.
History
Cinnamon is native to Ceylon (now Sri Lanka) and dates
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back at least 4,000 years. The Egyptians used the spice to help
preserve and mummify the dead, and valued it more than gold. It
was highly prized throughout the Roman Empire, as well as
China, where it is mentioned in writings from 2800 B.C. Because
of its pleasant smell, and the fact that the phenols contained
within hinder the growth of bacteria, cinnamon found wide-
spread use in meat preservation.
Over the centuries, the spice was used not just for flavoring
and aroma, but as an effective treatment for sore throats and
coughs, as well as helping with digestive disorders. Even today,
cinnamon is still commonly used to treat these maladies. Other
ancient medicinal uses included relief from arthritis, menstrual
cramps, and yeast infections. It was valued for both its antibacte-
rial and antifungal properties, as well as a general stimulant.
For those familiar with the Old Testament, you may recall
that cinnamon was a prime ingredient in the special anointing oil
used to anoint and sanctify the priests of the Jewish Tabernacle in
the days of Moses.
Throughout history, the demand and relative scarcity of this
aromatic spice has spurred trade and exploration. In the fifteenth
century, cinnamon was one of the main motivations for sending
out ships of exploration around the horn of Africa, and eventu-
ally to the New World.
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Wars have been fought over control of what was then Cey-
lon, so as to have a monopoly on the profitable cinnamon trade.
It wasn’t until 1796 that the production of the spice spread to
other areas, including Java, Sumatra, and Borneo, and more re-
cently to South America and the West Indies. Quite a journey for
the lowly cinnamon stick!
Recommendations
Many people might not be aware that there are two products
that are typically labeled as cinnamon. The first, known as ‘true
cinnamon’, is the original variety grown in Ceylon (Sri Lanka).
The other, called ‘Chinese cinnamon’, is from the cassia plant.
Though they are somewhat similar in taste and aroma, I believe
that true cinnamon is of a higher value when discussing its poten-
tial health benefits. It is somewhat harder to locate, at least in the
United States, and the cost is higher.
How to recognize the difference? Cinnamon sticks are
curled around themselves, telescopically, while cassia curls inward
from both ends like a scroll. True ground cinnamon is tan, finely
ground, and has a warm and sweet flavor. Cassia is coarser,
darker red, and has a somewhat bitter, stronger taste.
There is also a cinnamon oil available. Do not eat this oil—it is
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toxic, even in small quantities. It is usually used for its scent, as
in making Christmas ornaments.
Benefits
First and foremost, one of the most beneficial qualities of
cinnamon is its ability to modify blood sugar and insulin levels.
A recent study followed a number of older men and women with
Type II diabetes. After six weeks of using one-half teaspoon of
cinnamon per day, the group experienced a marked decrease in
blood glucose levels, as well as a major drop in blood cholesterol
and triglycerides. Cinnamon also provides a good source of
chromium, which aids insulin activity.
The spice also helps with digestion and indigestion, diarrhea,
and morning sickness by helping to break up intestinal gas. Even
the smell of cinnamon is beneficial: It’s been shown to increase
alertness, memory and cognitive function, and even seems to act
as a male aphrodisiac!
Lastly, cinnamon is a potent antiseptic, antibacterial and anti-
fungal agent. It has proven an effective treatment against certain
medication resistant yeast infections, and destroys E. Coli and
salmonella when used as a food preservative. It also is a great
source of fiber, manganese, iron, and calcium.
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Uses
My favorite use for cinnamon is as a tea. I add a stick to a
cup of near-boiling water and let that steep for a time—ten min-
utes or so. A little honey can be added for sweetness if desired.
One can continue to add hot water to the same cup and drink it
during the day.
I also sprinkle cinnamon over my oatmeal in the morning. It
is a tasty and healthy addition to many foods—use it as often as
you can!
Broccoli—“The Five Green Fingers of Jupiter”
It’s a shame that broccoli seems to be so universally despised
by children and at least one recent president. If the facts were
known, everyone would feel the way I do about this amazing
vegetable. Very few foods can claim as many health benefits as
this lowly sprout.
History
Once again, we must travel back in time thousands of years
to find the origin of the well-traveled stalk. Broccoli, a member
of the cabbage family, appears to have its ‘roots’ in what is now
Turkey and the eastern Mediterranean. When the peoples of this
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land eventually migrated to Italy, they settled in the Tuscan area
and brought their broccoli with them.
The Romans fell in love with the vegetable, calling it ‘the five
green fingers of Jupiter’. There is a story of one of Emperor Ti-
berius’s sons that so loved the taste of broccoli that he ate noth-
ing else for a month. When his urine turned bright green, the
Emperor had to put his foot down!
It was in Rome that the Calabrese variety was developed, and
this is the same type that most of us enjoy today.
In the early 1500’s, Catherine Di Medici, of Tuscan decent,
may well have introduced the vegetable to France under Henry
II, whom she married. The French, as well as the English,
seemed to have some disdain for the dark green stalks, however.
Broccoli came to America in the mid-1700’s thanks to Tho-
mas Jefferson, the ‘farmer president’. But just like the British,
Americans also turned their noses up and so the vegetable lan-
guished until around 1920. At that point Italian immigrants in
California sent a crop to Boston, and suddenly it seemed to get
the recognition it deserved. From that point on consumption has
grown briskly, especially with the amazing medical discoveries of
the last twenty-five years.
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Recommendations
Like any other produce, I always recommend searching out
the best quality organic broccoli you can find. Better yet—this is
another of those easy to grow vegetables that do fairly well in
many areas of the country. If you have an open spot in your gar-
den, try your hand at this cool-weather plant.
Broccoli is best served raw, or slightly steamed, after being
well washed. Boiling, microwaving, or other cooking methods
will essentially destroy most of the vitamins and minerals con-
tained within. Also, never throw away the stalks if you can help
it. I have a good quality juicer, and always try to use every part of
what I buy, leaving nothing to waste. Broccoli stalks, celery
crowns—most anything can be used to make a delicious and nu-
tritious drink.
Benefits
An entire book could be written just on the health benefits
of broccoli. Study after study over the last couple of decades
have proven out what the Romans have known all along. These
little crowns are good for you!
Broccoli contains a wealth of vitamins, minerals, and other
healthy compounds. In fact, it is said that broccoli packs the big-
gest nutritional punch of any vegetable. It is rich in vitamin C,
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beta carotene, calcium, iron, fiber, and compounds called phyto-
chemicals. It also is a good source of chromium, which has been
shown to prevent adult diabetes.
Many of the compounds in broccoli appear to help detoxify
the body and boost the production of certain enzymes. These
enzymes can reduce the risk of heart disease, high blood pressure,
and osteoporosis. A type of fiber within this vegetable has been
shown to aid the liver in holding and eliminating cholesterol, in-
stead of releasing it into the bloodstream.
Eating substantial amounts of broccoli has been linked to a
reduced risk of aggressive prostate and colon cancer. In fact,
many cancers seem to be affected by the various phytochemicals
within, and specifically one called sulforaphane.
Uses
I use broccoli in salads, and lightly steamed next to fish or
whatever else I might be having. I try not to waste anything, and
juice the stalks and leaves which contain nutrients of their own—
some of them unique to those parts of the plant.
So when it comes to the wonderful ‘Fingers of Jupiter’, this
is one time when it pays to listen to your mother: Eat your broccoli!
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Cabbage—Two Heads ARE Better than One!
Cabbage is a great vegetable, not just for its abundant vita-
mins, but because of a number of healing properties both inter-
nally, and externally. It also enjoys a long and illustrious his-
tory—a valued staple among cultures all over the world.
History
Cabbage is a ‘cole’ crop, and among its close relatives are
kale, cauliflower, broccoli, and Brussels sprouts. Some of these
were found in the wild, but others, like Brussels sprouts, were the
result of thousands of years of selective breeding.
Wild cabbage has been cultivated for perhaps 4,000 years,
and domesticated for 2,500. It was originally harvested for its
medicinal qualities, but soon found its way into the diet of many
peoples. One reason for this is that it’s so prolific. It grows quite
rapidly, and produces more edible vegetables per acre than any
other plant. Another is that it keeps well over the winter.
It appears that the Celts introduced cabbage to Europe
around 600 B.C. It was not the closed-head variety that we think
of today, however, but a loose-leafed version. The head type was
developed by Northern European farmers in the Middle Ages.
The English name of cabbage comes from the old French word,
‘caboche’, meaning head.
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The Egyptians, and later the Romans and Greeks, loved
cabbage. It was thought to stave off the effects of too much al-
cohol, and was said ‘to make you feel as if you had not eaten’,
meaning that it was not filling and allowed more room for drink.
Even today, it is thought of as a hangover remedy. They were
also well aware of the characteristic odor of cooked cabbage.
The Greeks had a saying: ‘Cabbage, twice cooked, is death!’
In the Far East, pots containing cabbage that date back to
4000 B.C. have been found in Shensi province in China. To the
ancient Chinese, cabbage had ‘cooling properties’, part of the
‘yin/yang’ system of herbal medicine.
Frenchman Jacques Cartier is credited with bringing cabbage
to the Americas in 1536, although it probably arrived about a
hundred years later.
An interesting tidbit—During the eighteenth century, cab-
bage was often taken on long ocean voyages due to its high nutri-
tional content and medicinal qualities. It was, for example, an
excellent way of combating scurvy—a disease caused by vitamin
C deficiency.
In his first voyage, Captain Cook had plenty of cabbage on
board. When members of his crew were injured in a storm, it
was rumored that they made compresses out of sauerkraut (cab-
bage stored in brine) to apply to gangrenous wounds.
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Recommendations
Raw cabbage is available everywhere, pretty much any time
of the year, in both green and red varieties. As I’ve stated before,
buy organic if at all possible. Prepackaged sauerkraut is also
commonly available—just consider the salt content when pur-
chasing.
I am not a big fan of boiling food, as it removes a great deal
of the essential nutrients. Therefore, I would recommend having
cabbage raw, or slightly blanched or steamed.
Benefits
Cabbage is fairly inexpensive, but packs a variety of vitamins
and minerals that are most beneficial for the body. It’s higher in
vitamin C than oranges, and also rich in vitamins E and K (aids in
making blood-clotting proteins), and minerals like calcium, potas-
sium, magnesium, and sulfur compounds. High levels of fiber
help cleanse waste from the stomach, improve digestion, and can
ease constipation.
It is hailed as a cancer inhibitor—particularly colon cancer.
One compound, isothiocyanate, was shown in one particular
study to reduce the risk of lung cancer in smokers by 38 percent.
In European folk medicine, cabbage leaves are used to treat
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acute inflammation. A paste of raw cabbage is placed in a leaf
and bandaged around the area to reduce discomfort. This rem-
edy is quite probably due to the antibacterial properties of the
sulfur compounds contained in cabbage.
Uses
I love cabbage. I eat it raw in salads or lightly steamed as a
side dish. If I feel inspired, I will stuff cabbage leaves with rice
and vegetables. Perhaps one of my most famous dishes is a pick-
led cabbage salad.
On the medicinal side, I would like to relate a story high-
lighting cabbage’s anti-inflammatory qualities:
Some time ago, a woman I know complained that her knee
was swollen and painful—no conventional therapy she’d tried
seemed to have any effect. I advised her to place a number of
cabbage leaves against her skin and wrap them with a bandage
before she went to bed. In the morning, the bandage was so
loose that it fell off her leg—the swelling was gone. I’ve used
cabbage in a similar fashion on my own body, with similar results.
I’ll let you draw your own conclusions.
Suffice it to say—cabbage is a great addition to your diet,
and definitely deserves a place of honor on my Super Ten List.
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Beans—Definitely Not a ‘Has-Bean’
Many people are concerned, unnecessarily so in my opinion,
that a diet high in vegetables and fruits will somehow leave them
short on protein. This is not the case, especially when one con-
sumes adequate amounts of fish like salmon or tuna. That said,
beans—of all types— are also an excellent source of protein, as
well as fiber and many other essential nutrients.
History
Beans are one of the oldest food sources on the planet, being
mentioned in Eastern texts dating back some 20,000 years. They
were cultivated on both sides of the Atlantic, by the Aztecs and
Incas in the area of Peru, and by Egyptian and pre-Roman cul-
tures throughout the Mediterranean.
Lentils, chickpeas, and faba (now called fava) beans are men-
tioned predominantly in Roman texts and have been found in
tombs dating back 5,000 years. Beans are mentioned in the Old
Testament, as well. Excavations have found chickpeas in Jericho
and Babylon. Only the Greeks seem to have shunned the won-
derful legume, calling them ‘poor man’s food’. They also
wouldn’t allow priests to consume beans due to the black spots
on certain varieties, which apparently reminded them of death!
By the Middle Ages, beans had become a staple throughout
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Europe, and are credited with saving Europeans from extinction
due to malnutrition. When these same Europeans began to ex-
plore the New World, they were introduced to entirely new varie-
ties of the amazing bean. The ‘common bean’ as it was called,
included many of the dry beans, like the kidney bean, with which
we are familiar today. The high nutritional value, and the fact
that they could be stored for extended periods, made beans
popular with the Navy, and so the navy bean was born.
In the United States, beans were still thought of as ‘poor
man’s food’ until the Great Depression, when the scarcity of
meat caused many to look for other sources of protein. Beans
filled the bill perfectly, and by World War II they were standard
fare as part of the C-Rations eaten by our servicemen worldwide.
From that point on, and especially after the myriad health bene-
fits of beans became known, the humble bean has graced the
dinner plates of millions in countries near and far!
Recommendations
Beans are so common that they are available in pretty much
every grocery store. The nutrient value of dry versus canned
beans are about the same, so choose whichever is most conven-
ient. A word of warning, as usual: Canned beans often contain
sodium, and so should be well-rinsed before use. Dry beans also
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should be rinsed to remove debris, and then soaked as necessary.
Benefits
One of the biggest benefits of beans is their very high solu-
ble fiber content. This fiber latches onto cholesterol-laden bile in
the digestive tract and removes it from the body. Some studies
have shown a 10 to 20 percent drop in total cholesterol after six
weeks of beans in the diet (three-quarters to one cup per day).
This equates to a 40 percent drop in the risk of heart disease.
This same fiber seems to improve insulin function in diabet-
ics by creating more ‘insulin receptor sites’ within the body, al-
lowing insulin to more easily bond to the cells that need it.
Beans are also very high in folate, which may help reduce the
risk of birth defects and which is also needed to form red blood
cells. And recent studies have found that a number of com-
pounds in beans—isoflavins, for example—help keep normal
cells from turning cancerous, and inhibit cancer growth. His-
panic women traditionally have half as many breast cancer cases
as Caucasian women, and the studies point to the high intake of
beans in their typical diet as a likely cause.
Another major benefit of a diet that includes beans is that
they are a natural source of protein. While most animal proteins
are considered ‘complete’ proteins, in that they contain all of the
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essential amino acids needed by the body, beans provide what is
called ‘complimentary’ proteins. This means that by eating beans
with a different complimentary protein—rice, for example—one
can get complete proteins just as effectively as from animal prod-
ucts. Wheat products will also form complete proteins with
beans, but I feel that rice is substantially healthier, especially con-
sidering the sensitivity many people have to wheat.
Finally, beans contain substantial amounts of potassium,
magnesium, iron, and the trace elements copper and manganese.
All of these work together to build healthy bones, tissue and
blood.
Uses
Because of the great variety of beans, they can be introduced
into the diet in many ways. I prefer them as part of a salad, or in
soup. Lentil soup is very good, and is one of those dishes that
have been eaten for many thousands of years, all over the world.
A little gas not withstanding, the humble and ancient bean should
be on everyone’s menu!
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Avocado—the ‘Alligator Pear’
Avocados, sometimes called ‘alligator pears’ because of their
rough skin and pear shape, are often thought to be a vegetable,
but in fact they are a fruit—a member of the berry family. They
are quite popular in Brazil; the country of my birth is now the
world’s fourth largest producer of this delicious green wonder.
History
Avocados have been cultivated in Central and South Amer-
ica for perhaps 10,000 years. This wonderful fruit was a favorite
of the Aztecs and many of the other native peoples of the area.
They used it as a sexual stimulant; the Aztec’s name for the fruit
was ‘ahuacatl’; this refers to its appearance and translates into a
delicate part of the male anatomy which I shall not repeat! This
concept of avocados as an aphrodisiac persists until today.
Even earlier, the avocado was used as a hair pomade to
stimulate hair growth, and to help heal wounds. Native Ameri-
cans used the seeds to treat diarrhea, but in the 1500’s Spanish
conquistadors found another use for the seeds. Because the
milky seed juice turns red upon exposure to air, the Spanish used
it for ink, and many documents produced with avocado ink are
still in existence today.
Spanish explorers so loved the fruit that they returned with it
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to Europe, where it gained popularity among the English Navy,
as it softened the hardtack they ate for meals—hence the name
‘midshipman’s butter’. It was not cultivated in the West until
1833, and did not find mass market appeal until the early 1900’s.
Mailman Rudolph Hass was granted the first patent on the avo-
cado in 1935, and the fruit bearing his name is now the most
common of the avocado varieties eaten in the United States. In-
terestingly, the man’s wife ate whole-wheat toast with a half an
avocado every day, and she lived until the age of 98. Perhaps his
treasured avocado had something to do with it.
California is now the largest producer of avocados in the
U.S., generating about 95 percent of overall production. An in-
teresting fact—a single tree can produce about four hundred avo-
cados per year.
Recommendations
Fresh avocados are available year round at nearly any store.
They take about a week to ripen, once picked—a process that can
be slowed down by placing in the fridge or sped up by putting
them in a closed paper bag. As always, look for organic if avail-
able.
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Benefits
The avocado has certainly earned the right to be on my Su-
per Ten List. It packs more soluble fiber than any other fruit. It
is rich in magnesium, which is essential for healthy bones and the
heart. Avocados have more potassium than bananas, which regu-
lates blood pressure, as well as reducing the risks of hypertension,
stroke and heart disease. Avocados have been shown to help im-
prove the body’s ability to absorb nutrients from other foods.
Avocados contain oleic acid, a monounsaturated fat that may
help to lower cholesterol. In one study of people with elevated
cholesterol levels, eating the fruit for seven days produced a sig-
nificant decrease in total cholesterol and LDL, along with an in-
crease of the good cholesterol, HDL.
A single avocado contains around eighty micrograms of lu-
tein, which is very beneficial for the eyes. And one of the most
exciting developments is the discovery that certain compounds in
the fruit are toxic to many forms of cancer, particularly prostate,
breast, and oral cancers.
As well as the other vitamins and minerals discussed above,
avocados are high in vitamin C and K, folic acid, and copper.
They are the best fruit source of vitamin E, and are a good source
of the antioxidant glutathione, which helps slow down aging and
may reduce the risk of cancer and heart disease.
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Uses
I love avocados! I use them on salads and sliced on bread.
Avocado paste can be applied to dry skin to help make it
smoother, and as a facial mask to nourish and moisturize the
delicate skin of the face.
I hope you’ll take the time to incorporate the humble avo-
cado into your diet, if not for the myriad health benefits, then at
least to give your romantic life a boost!
Cantaloupe—Or Not?
Cantaloupe, like watermelon, is one of those foods that
seems like a real diet-breaker because of its delicious sweetness,
but it really isn’t—it’s actually low-cal and vitamin rich. Interest-
ingly, the web-skinned, orange fruit that we call cantaloupe in the
United States is actually not cantaloupe at all, but a variety of
muskmelon. No matter what it’s called, there’s nothing like a re-
freshing bowl of this wonderful melon on a warm summer eve-
ning!
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History
The ancestors of today’s cantaloupe were native to north
Africa, and were cultivated in Egypt at least 2,400 years ago.
Over time, they spread to the Middle East and around the Medi-
terranean. The original, true cantaloupe, with its relatively
smooth skin, is said to have originated in the town of Cantaluppi,
in Italy, sometime in the 15th century. It soon migrated to
France, where it became a favorite of France’s elite.
At around the same time, the variety of muskmelon that we
call cantaloupe was being developed in Spain, and wound up
coming to the Americas thanks to Christopher Columbus. It was
grown up and down the Atlantic seaboard, but was not called
cantaloupe at that time. Thanks to some enterprising marketers,
the name was changed from muskmelon to cantaloupe to associ-
ate it more closely with the fancy French variety.
Eventually, production moved to the dry areas of Arizona,
California, and Texas, where nearly all of the domestic crop
comes from to this day.
Recommendations
Cantaloupe is available year round at pretty much any gro-
cery store. Pick melons that have a khaki colored skin, with no
green apparent. Also, the stem end should be smooth—if it’s
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ragged or if there is still stem attached, the melon was harvested
too early.
After it’s picked, the melon will not get any sweeter, but it
will get softer and more juicy if allowed to sit out for a couple of
days, but no longer than four. Once cut, use it within two days to
avoid spoilage. And as always, organic, if available, is best!
Benefits
As a child, you may have been told that carrots will keep
your eyes bright and clear, but it appears that cantaloupe is even
more important for keeping your vision strong. Studies indicate
that eating three or more servings of the fruit per day may lower
your risk of age-related macular degeneration by as much as 36
percent.
Cantaloupe is a great source of fiber, and is very high in po-
tassium and vitamin A. The fruit also contains a good amount of
vitamin C, folic acid, and beta carotene. It has only fifty-six calo-
ries per cup, and is low in sodium, as well.
There was an interesting study a while back regarding vita-
min A and smoking. It found that smoking, or just exposure to
second-hand smoke, produced a vitamin A deficiency in the
body. And, a general lack of vitamin A can manifest as emphy-
sema. This may explain why some smokers develop the condi-
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tion, and others do not. Those that do may not be getting
enough vitamin A to make up for the loss from smoking. The
conclusion? It seems imperative that smokers and those exposed
to smoke maintain a healthy level of vitamin A in their system,
and eating cantaloupe is one way to make sure that is the case.
Uses
I try to have cantaloupe daily, either as part of a colorful fruit
salad, or blended into my daily SuperFood drink. It goes very
well with blueberries, and strawberries, as well. It is not too fill-
ing, and is very refreshing, especially during the hot summer
months. Call it what you will—this is one sweet melon!
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Honorable Mentions
As I stated earlier, there are at least fifty different vegetables,
fruits, herbs, spices and grains that I find very beneficial, not to
mention fish. On the previous pages, I singled out ten for special
consideration. I would, however, like to touch on a few more
that would also be wise to incorporate into one’s diet. They are
all extremely healthful, easily found, and can be eaten raw, lightly
steamed, or juiced.
Obviously, oats need to be prepared per package directions.
If you have bad childhood memories of mushy, glue-like oatmeal,
I highly recommend steel-cut oats. They are coarser and more ce-
real-like than rolled oats. Try them—they're wonderful!
• Asparagus - Very high in vitamins K, C, A and folate. Great
for the heart, healthy intestinal bacteria, and as a diuretic be-
cause of the high potassium/low sodium.
• Apples - Very high in vitamin C, potassium, magnesium, fi-
ber, and flavinoids. Please don’t toss the skin! If you don’t
want to eat it, juice it.
• Spinach - High levels of vitamins A, C, and K, B6 as well as
folate, iron, magnesium, and lutein for your eyes. Seems to
be a powerful cancer fighter.
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• Tomatoes - Contains vitamin C, folate, and potassium, but
most importantly is lycopene, another cancer and cholesterol
buster.
• Onions - Vitamins and antibacterial sulfur compounds, but
biggest benefit are flavinoids, which also kick cholesterol and
cancer.
• Carrots - Lots of vitamin A for your eyes (powerful against
cataracts), and carotenoids for cancer and heart disease pre-
vention. Also lots of fiber.
• Celery - Great source of fiber and vitamin C, as well as phy-
tochemicals that reduce cancer risk. Can help with muscle
aches, and electrolyte replacement.
• Sweet Potatoes - Vitamin C, folate, beta carotene and min-
erals for strong bones. Great for the eyes, and lowering heart
disease risk.
• Kiwi - Very high vitamin C levels and phytochemicals protect
DNA, guard against respiratory problems. High fiber for
heart, colon health and blood sugar control.
• Steel-Cut Oats - Beta-glucan fiber drops cholesterol, reduces
diabetes risk, stabilizes blood sugar. Antioxidants protect the
heart. High in manganese, selenium, tryptophan. Great al-
ternative to wheat.
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So there you have it! Make these twenty items the core of
your healthy diet, and begin to reap the benefits of these wonder-
ful foods, just as I have.
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Eat Less—Live More
Having talked at length about what to eat, I think it’s time to
address ‘how much’. Comparatively speaking, I don’t eat much.
My portions are small, and when I leave the table I am satisfied—
not overly full or ‘stuffed’. I also do not ever go back for ‘sec-
onds’. My father taught me these things when I was young, and
I’ve followed his instruction my whole life.
The ancient practice of Ayurveda, a type of medicine still
common in India and elsewhere, states the following:
“When eating, only one-third of the capacity of the stomach
should be filled with food, one-third with liquid and one-
third should be left empty. This will aid in proper digestion
and promote mental clarity.”
This is a far cry from the typical American diet—think
Thanksgiving dinner here—where being unable to rise from the
table is considered a compliment to the cook!
You may well ask, “Why is this important?” I assure you
that understanding the answers to that question is critical for
those wishing to live a long and healthy life.
Since at least the 1930’s, it has been well-known that ‘calorie
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restriction’ (CR) seems to prolong the lifespans of many animals,
from mice to dogs, cows, and monkeys. Study after study has
shown that a relatively small decrease in caloric intake from what
these animals normally eat, extends lifespan by perhaps 30 per-
cent. Fairly radical restriction added 50 percent or more to the
lifespans of animals like mice, although they probably did not en-
joy the experiment!
Even using the more modest number, however, and assum-
ing that those same kinds of results can be achieved in humans,
average lifespan could be extended to 104 or longer through wise
use of this principle alone. And, it is indeed beginning to appear
that the same mechanisms that produce these results in animals
do apply to humans, as well.
The idea of CR gained mainstream status thanks in part to
Dr. Roy Walford, who participated in the Biosphere 2 experi-
ments in Arizona some twenty years ago and who wrote a num-
ber of books on CR and longevity. Since then, many groups have
been formed with the sole purpose of promoting the calorie re-
striction lifestyle.
The main things to remember are that, first, I’m not talking
about starving oneself for the sake of a long but decidedly miser-
able life. I’m talking about giving up a couple of hundred calories
per day—one small desert—in exchange for substantially lower-
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ing the risk of many types of disease. And secondly, proper nutri-
tion is key. Now matter how much or how little you eat, it is abso-
lutely essential to get all of the needed vitamins and minerals
from whatever you put in your mouth.
The effects of CR on the body seem to be fairly dramatic. A
number of recent studies have shown that reduced calorie intake
helps keep the telomeres on the ends of our DNA from disap-
pearing as we age. As you might remember, telomeres are little
end caps on the ends of our DNA, and they get shorter and
eventually vanish as we age. This allows the DNA, and therefore
our cells, to become damaged.
Also, CR lowers the number of ‘free radicals’ and prevents
oxidative damage to our cells. It has been shown to lower cho-
lesterol, reduce or eliminate symptoms of diabetes, and substan-
tially lowers risks of heart disease. Instances of cancer are re-
duced—new studies continue to show promise for this type of
lifestyle.
Remember, it is a lifestyle that I’m talking about here—not a
diet. I am personally convinced that eating a little less, wisely,
while still making sure to eat foods that are high in nutrients, has
a lot to do with my current state of health. I hope you will take a
moment to consider this the next time you contemplate whether
or not to ‘Supersize It’!
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Juicing For Good Health
Numerous books have been written about the advantages of
juicing, and although most people are aware of the concept and
some may already own a juicer, few realize the true value of this
practice. Not only does it cut down on waste and save money,
but in many ways consuming vegetable and fruit juice is healthier
than eating these foods in the conventional way. I’ve been doing
this for years, and find it to be of great benefit.
Honestly, I have a real problem throwing away foods that I
paid good money for and that I know contain high levels of nu-
trients, just because they are not the parts that are normally eaten.
This includes the stalks of broccoli and asparagus, celery crowns,
apple peels, and anything similar that would otherwise wind up in
the waste can. When run through a good quality juicer, one is left
with a delicious and healthy drink, and very little waste. In fact,
the solid material that is left is very good to use in a garden or
add to the compost bin.
Let’s touch on some of the health benefits of juicing: First
and foremost, it allows the body to absorb all of the nutrients
quickly and easily, without having to break down the solid mate-
rial and extract them that way. And because these nutrients are
concentrated by juicing, a single glass may provide as many vita-
mins, minerals, and enzymes as an entire meal, or more.
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The same is true of phytochemicals and other disease fight-
ing compounds. Getting these chemicals and antioxidants into
the bloodstream quickly and in concentrated form does wonders
for the immune system and helps slow or prevent the onset of
many age-related diseases.
You may not be aware that different parts of the plant have
different chemicals and enzymes, and in some cases the most
valuable parts are those that typically get discarded. That is why
juicing is such a great alternative—it allows you to get all of the
benefits with very little effort and no additional cost, except for
the initial purchase of the machine. I think it’s one of the best
investments a person can make for themselves and their family.
Finally, it is very enjoyable to experiment and create your
own signature drink, combining whatever is available and crafting
something that is both delicious and very good for you. Doesn’t
a fresh glass of carrot and celery juice sound a whole lot better
for lunch than a diet soda?
So before throwing away something that can help keep you
healthy and vital, or buying processed juice in a can, please give
home juicing a try. Buying broccoli by the pound will be a far
more enjoyable experience when you know that you will no
longer be discarding everything but the crowns!
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SuperFood—It Really Is!
I would like to briefly mention a product that I discovered in
1979, and have been using ever since with wonderful results. The
product is called Dr. Schulze’s SuperFood, and it is a powdered
mixture of vegetables, fruits, herbs, vitamins and minerals that is
mixed as a drink and taken daily. SuperFood is available on-line
or over the phone, and I also keep a small supply that I can pro-
vide to those who are interested, and who are able to come and
see me.
SuperFood is a great source of fiber and protein, as well as
Vitamin A, C, and E and a wide range of B vitamins. It is 100
percent organic, comprised mainly of various forms of algae,
seaweed, grasses and other items rich in nutrient value and essen-
tially fat, carbohydrate, and cholesterol free.
It is prepared by adding pure water, organic fruits (especially
banana, which adds sweetness), or vegetables, and the SuperFood
powder to a blender and mixing until smooth. I have this every
morning without fail, and have even taught very young children
to enjoy it—they now ask for SuperFood instead of sugar-laden
cereals in the morning. Making a positive impact on a child’s
health is very rewarding, indeed!
So I recommend that you give it a try, and see if you don’t
feel better for the rest of the day!
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CHAPTER 4 A Day in the Life
Growing old is no more than a bad habit which a
busy person has no time to form.
-Andre Maurois-
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As you’ve read through these pages, I’ve explained various
components that I believe are necessary to live a life that is long,
healthy, and joyous. So at this juncture, I thought it might be
helpful to give you a brief snapshot of my typical day, so that you
could see how each of these pieces mesh together to create the
person that I am.
I usually wake at around five A.M., and spend some minutes
in prayer. I thank my Maker for giving me another day, alive and
healthy, so that I can take care of my wife, Georgette. It’s inter-
esting—I’ve been asked on more than one occasion whether, at
this age, I fear death. The answer is a resounding NO; I am at
peace and ready to go at any time, should God decide that I need
to come home. My only real desire is that there be someone who
could step in to take care of my wife.
About thirty minutes after rising, I go for a forty minute
walk. I walk in the grass, and enjoy watching the world wake up
around me. Within an hour or so, I’m back home preparing my
SuperFood drink, which I enjoy with my wife.
After taking care of various morning activities, I make a glass
of cinnamon tea with lemon—a couple of cinnamon sticks
steeped in a glass of boiling water for perhaps ten minutes. For
lunch, I have a fresh salad, some steel-cut oatmeal, or a bowl of
homemade soup—typically broccoli, tomato, or vegetable.
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From mid-morning until late afternoon, I might find myself
at the grocery store, buying the kinds of items I’ve discussed in
these pages, as well as fish and, on rare occasions, lamb. Also
during this time I’m often engaged in conversations or visits from
friends and acquaintances. Because I am a member of several
groups and organizations, I stay in touch with a large number of
people. One such organization is the Raw Food Group, which
holds monthly meetings that I attend.
My activity of choice is reading. I have a library of perhaps a
thousand books, mostly on subjects of health, diet, and history.
Don’t get me wrong—if there’s a good baseball game on I may
well watch it, but frankly, sitting in front of the television is not
my favorite activity.
In the evening, I prepare dinner for my wife and me, which
might be broiled fish with a side of broccoli, asparagus or a
mixed salad of greens, onions, peppers, avocado, and lettuce.
I often attend meetings or go out with friends. I seldom
turn down a restaurant or birthday party invitation, simply be-
cause I so enjoy meeting new people and seeing new places. I
was recently invited to Sedona—a lovely town in northern Ari-
zona—where I received a warm reception from many wishing to
know about me and my lifestyle.
Curious people truly warm my heart, because it is through
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the door of curiosity that change can occur. That is why, as I
write these lines, I am so looking forward to the new people I’ll
meet during the process of getting this book into the hands of
those who need it. These thoughts excite me more than I can
say!
At bedtime, sleep comes easily—in fact my wife tells me that
because I don’t snore and seldom move, she has to check on me
to make sure I’m still among the living! In the morning I wake
up refreshed, and ready for a new adventure—this amazing thing
called Life!
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Final Thoughts
I know, beyond any doubt, that the concepts I’ve outlined in
this book work. I know this because I’ve seen them work in my-
self, and in many others with which I’ve shared these things,
from my own children, to friends and other acquaintances. I
truly believe that by thinking, exercising, and eating properly,
anyone can extend both the number of their years and the quality
of those years. Disease, pain, loss of physical strength and mental
acuity—these things are not inevitable, no matter what your par-
ents or friends or the television may have led you to believe.
I wish I could wave a magic wand and give to you the same determina-
tion and knowing that I have! Many people over the years have asked
me for advice, and I have shared it freely. They all listen, but
only a relative few actually put into practice what I suggest. And
yet, it isn’t difficult at all. It doesn’t take a lot of money, or an
inordinate amount of time. It only takes a decision that the past
doesn’t need to equal the future.
The way you think and handle emotional issues, the amount
and quality of the exercise you get, and the food you put in your
mouth are all based on habits formed by watching or listening to
others. Just because you’ve done something one way for a long
time does not mean that it’s the only way, especially if it isn’t
serving you. If you are aging gracefully, feel good about yourself,
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and have all of the vitality that you want, then that’s wonderful—
keep doing whatever it is that you’re doing. But if you feel that
you could be better, or if you see the warning signs of disease and
discomfort in your life, then take hold of the wheel and change
direction.
I hope that at least some of the things in this book ring true
for you. When you are wandering the aisles at your local grocery
store, I hope you will find yourself spending more time in the
produce section, and less time staring through the frosty glass at
the TV dinners. And on some beautiful spring day, I hope you’ll
at least contemplate taking off your shoes and socks and go feel
the grass between your toes, watch a caterpillar for a moment,
and forget that the taxes are coming due.
I want you to have what I have, if you’ll only take it. May
the words ‘old’ and ‘sick’ never leave your lips again when refer-
ring to yourself. Here’s to a long, healthy, and vital life,
for everyone, everywhere!
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ABOUT THE AUTHORS
Bernando LaPallo currently resides in
Mesa, AZ with his wife of fifty years,
Georgette. He spends his time read-
ing, going on brisk walks of up to two
miles, shopping for and preparing the
foods described in this book, and at-
tending numerous meetings and semi-
nars related to health, diet, and longev-
ity. Bernando also conducts seminars throughout the Phoenix
area, and has been featured on several local television programs,
in various newspapers, and other publications.
Anne Cornelius and her husband Ron
Seehoffer are writers living in the Gold
Canyon, AZ area. Anne has written sev-
eral freelance articles in local publica-
tions, and is nearing completion on two
inspirational children’s books. Ron is in
the process of finishing a spiritually up-
lifting fantasy novel, ‘A Small Matter of
Destiny’.