HealYourHealthYourself.com · 2012-03-12 · Bikram Yoga. Rob told Michel that all of his stress was in his lower back, and that the stress was coming out of his organs. “You need

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The Seven Ancient Secrets Of Anti-Ageing Manual

Ric Isaac BSc Australia’s Anti-Ageing

Guru



Contents

Section 1: History and application of Yoga for Anti-Ageing……….3

Section 2: The Seven Ancient Secret Poses………………………15 Section 3: Anti-Ageing Super Foods………………………………..34 Section 4: Anti-Ageing Supplements………………………………..49 Section 5: Anti-Ageing Recipes……………………………………...58 Section 6: Conclusion………………………………………………..158 Section 7: References……………………………………………….162



History of Yoga

Yoga as a discipline began nearly 6000 years ago. Its loose Sanskrit

meaning is 'union'. That is, Yoga promotes a union between your

body, your mind, and your spirit in order to bring about some amazing

physical and emotional benefits. Unlike other forms of healing, Yoga

works on your mind and body at the same time, recognising that one

cannot possibly function at optimal health without the other.

Holistic Online explains that "One basic assumption of the Yoga

Sutras is that the body and the mind are part of one continuum of

existence, the mind being more subtle than the body. This is the

foundation of the yogic view of health. The interaction of body and

mind is the central concern of the entire science. It is believed that as

the body and mind are brought into balance and health, the individual

will be able to perceive his true nature; this will allow life to be lived

through him more freely and spontaneously.

Yoga first attempts to reach the mind, where health begins, for mental

choices strongly affect the health of the body. Choices of food, types

of exercise, which thoughts to think, etc. all affect the body. As

practiced traditionally in India, yoga includes a set of ethical

imperatives and moral precepts, including diet, exercise, and

meditative aspects.1"

1 http://www.holisticonline.com/Yoga/hol_yoga_system.htm



Fundamentals of Yoga

Traditionally there are several 'arms' of Yoga but here in our Western

society, we generally concentrate on just the three initial areas: the

breathing (called Pranayama), the poses (Asanas), and the

meditation (Pratyahara).

The breathing, perhaps the most important part of Yoga, is simply the

practice of breathing deeply in through the nose, and out through the

mouth, allowing your diaphragm and abdominals to completely fill

with air before exhaling. By breathing this way, you increase your

blood circulation and therefore increase the vital supply of oxygen to

your brain and all your major organs. By fully flushing your body with

oxygenated blood, you can reduce tension in your muscles and

organs, clear your mind leaving it focussed, and help to flush away

toxins. Additionally, when we breathe deeply in this way, we can

increase the strength and elasticity of our lungs which will increase

the lung capacity. If you are an ex-smoker, Yoga is a fabulous way to

help restore some of the damage done to your lungs by cigarette

smoke!

The only exception to this 'in through the nose, out through the

mouth' guideline is when we use 'fire breathing'. This is simply a rapid

in-out motion through the nose. Fire breathing should not use the



upper chest area; you should be feeling the breath down in the navel

region. This type of breathing cleanses blood and increases oxygen

delivery to the brain which 'switches it on'. It also shortens the time

needed to reach the desired effect of the pose, thus making it ideal

for the more challenging poses.

Yogic breaths can increase the lung capacity to eight times their

normal size!

The poses, or Asanas, of Yoga are the 'exercise' part. However, don't

be fooled into thinking this is a pumping, sweat drenched gym work

out! Although Yoga is a full-body workout, Yoga poses are designed

to work within your own personal limitations and abilities to gently

increase your strength and flexibility. This is what makes it so ideal as

an all-round form of exercise, whether you are six or sixty, a regular

exerciser or someone who never exercises, extremely thin with low

strength or extremely overweight with low stamina. Yoga is the

perfect solution for everyone wishing to get healthy and slow down

the biological clock, and it is never too late to start.

The meditation aspect of Yoga is very important and often comes at

the end of a session. For a few minutes, the instructor will allow

everyone to settle into comfortable positions and will encourage a

quiet period of relaxation, deep breathing, and reflection. This is not



the time to mentally write the shopping list or plan your route home!

Studies consistently show that some quiet reflective time spent every

day helps reduce anxiety levels, blood pressure, cholesterol levels,

and can increase concentration.



Youthfulness emanates from the energy within us

Yoga helps increase your natural energy and keep it at a consistently

high level. We live in a fast paced society. It's very easy for our

energy levels to become depleted on a daily basis, eventually eroding

our energy to the extent that a full 8 hour sleep every night (and some

of us don't even get that!) is not enough to replenish these energy

levels. As a result, we are constantly weary, our bodies become open

to infection and disease, our minds become open to negativity and

low moods, and before we know it we feel – and look – 20 years older

than we are. Worse, our bodies actually begin to be 20 years older,

especially when combined with the high fat, highly processed foods

we eat.

Despite the fact we are so busy rushing around, we don’t exercise or

move as we should. Our rushing about is in cars or up and down

supermarket aisles; our energy is expended re-organising our lives

on the phone or on the computer, and we don't make time to exercise

the way we should to replenish our energy. Yoga can change that.

Yoga is a supremely beneficial full body workout that can visibly

reverse and delay the effects of aging. Most of the modern, well

known early practitioners of Yoga are now well into their 70's and 80's

but most don't look – or feel – a day over 50. More importantly, most



don't suffer the debilitating diseases and afflictions common to those

of advanced age. They can look forward to many more years of an

active, pain free future.

So, how does Yoga achieve this age-defying feat?

Yoga can:

� Reduce/eliminate menopausal symptoms

� Improve hormone balance

� Increase circulation – flush out toxins

� Increase muscle density and strength

� Increase flexibility

� Increase cardiovascular health

� Strengthen the heart, liver and kidneys

� Keep a woman's body supple and fit during pregnancy, and

result in a significantly reduced labour time with reduced need

for medical intervention

� Reduce or reverse impotence and help with prostrate problems

in men



Yoga can also relieve symptoms of:

� Constipation, reflux, and heart burn

� Arthritis (osteoarthritis and rheumatoid arthritis)

� Asthma

� Cancer (as an adjunct therapy to reduce stress and strengthen

the immune system)

� Chronic back pain

� Diabetes

� Heart disease, by lowering cholesterol levels, lowering blood

pressure, lessening stress, and reducing the frequency and

severity of chest pain (when combined with a healthy diet)

� High blood pressure

� Hormonal imbalances

� Irritable bowel syndrome

Here's proof….

Five years ago, Michel Jacobs, 35, was speaking to one of his employees in the recycling business, when all of a sudden he noticed he had no saliva in his mouth and that he could not talk. Alarmed, he went to see a doctor and was surprised to learn that he was diagnosed with diabetes. A glucose count between 4 and 7 is normal: Michel had a count of 20. The diabetes went away after he went on a



regimen of prescription drugs, but it came roaring back after Michel quit his two-pack-a-day smoking habit.

Michel kept trying various things to control his diabetes: from a maximum of 312 pounds, he lost weight through exercise. He also tried acupuncture and massage therapy. His massage therapist, Rob Brydon, suggested that Michel try Bikram Yoga. Rob told Michel that all of his stress was in his lower back, and that the stress was coming out of his organs. “You need to try Bikram Yoga,” said Rob, himself a long-time Bikram Yoga student. Michel decided to give it a try, and found that it had a profound affect on his blood sugar levels. His blood sugar had been shooting up to 9 or 10 first thing in the morning, returning to normal levels later in the day. But with Bikram Yoga, Michel discovered his blood sugar normalized to levels between 6 and 7.

“I take the Bikram Yoga classes 3 or 4 times a week, and I’ve never felt so good,” says Michel. “It’s been such an awakening; it’s brought me back to feeling like a 20-year-old. For five years after discovering I had diabetes, it’s been a struggle out of hell. I wanted to get off of the pills. It took a lot of coaxing from Rob to get me to come. It just blows me away to see how Bikram Yoga has had such an affect on me in just two months.”

http://www.ottawayoga.com/classes/bikram/bikramsuccess/bikramsucces

smicheljacobs.htm

Similarly, for people with heart problems, studies have shown Yoga to

help people young and old. Specifically, yoga seems to promote heart

health in several ways, including regulating high blood pressure and

improving resistance to psychological stress. For those with back

problems, studies have shown yoga helps physically with strength,

flexibility and endurance. Yoga also helps create relaxation through

the breathing and meditation techniques employed, which has been



shown to help people better proactively manage a chronic pain

problem like back pain.

Yoga improves fitness, lowers blood pressure, promotes relaxation

and self-confidence, and reduces stress and anxiety. People who

practice yoga tend to have good coordination, posture, flexibility,

range of motion, concentration, sleep habits, and digestion.

Additionally, Yoga has been shown to improve resistance to

psychological stress. Not only does it make the body respond in a

younger fashion, it invigorates and refreshes the mind as well. It is

just as important to have a healthy mind, as a healthy body. Studies

are consistently proving that one of the keys to achieving longevity in

life is to maintain a healthy positive outlook and have an active,

stimulated brain. B.K.S. Iyengar, one of the founding fathers of

modern Yoga, says "with Yoga, one can look forward to a satisfying,

healthier future, rather than reflecting on one's youthful past."

Here's proof….

Residents of the Japanese archipelago of Okinawa have a very large proportion of their population living to 100 years of age. Okinawa also has the highest life expectancy rate in the world, with native men living on average to 90.1 years and native women living to an average of 93.2 years. This is attributed to their healthy diet, rich in fresh fish and vegetables and low in saturated fats and processed foods,



and their "stress resistant personalities." Dr Brad Willcox, interviewed on the ABC's Catalyst program in June 07, says that Okinawans "deal very effectively with stress. It's not that they don't have stress. They cope with it well. They're optimistic, with resilient personalities."

So how do they nurture these optimistic, resilient personalities? Well, continuing to work well into advanced age is central to the Okinawan culture. As theirs is a culture which lives solely off the land, there is no real concept of retirement. Their work, however, which is mainly fishing and farming, involves bending, stretching, and breathing correctly – much like the Asanas in Yoga. (It is no coincidence that Okinawa, home of the oldest people on earth, is also the birthplace of Karate, which is known for its emphasis on fluidity of movement, suppleness, and once again, correct breathing).

And if you were a 70 year old man or a 73 year old woman, still able to help bring in a catch of fish and aware that you had another 20 years of being able to physically participate in your community, wouldn't you have an advanced sense of optimism? Wouldn't you feel tremendously resilient?

Yoga promotes self-esteem and a sense of pride and

accomplishment from your body, no matter whether or not your size

or shape fits the current ideal. It has the potential to buffer against the

harmful effects of bodily self-objectification as well as to promote

embodiment and well-being. In her book "Living Yoga: Creating a Life

Practice" Christy Turlington says that she "came to love her body

because it was strong, supple and pliable, not because of what it

looked like. In Yoga, I owned my body." Christy Turlington spends

much of her time in the highly superficial environment of international

modelling. If somebody such as her can find happiness in her body

amongst the shallow surroundings in which she works, imagine how



we, in our lives filled with 'normal' shaped people, will feel about our

own bodies when they too begin to be supple and strong!

As you can see, Yoga offers a huge range of benefits which, overall,

improve our immune system. Note that Yoga does not cure any

specific afflictions; rather it promotes healing of the body as a whole,

to help it fight not only existing debilitating or age-related conditions,

but also to prolong the age at which we may contract these

conditions. It is easy to see why Yoga is often referred to as 'The

Path To Youth!'



The Seven Ancient Secrets Of Anti-Ageing

"Keeping your spine healthy is the most effective way to counteract

the aging process"

So says Glenda Twining, a leading practitioner and disciple of Yoga

for many years. In other words, you are only as young – or as old –

as your spine. Our spine is the main trunk of our bodies; it is the

centre from which we can move all our other limbs. If our spine is

compromised in any way, it can have dire consequences for all the

other parts of our bodies, and often the results of any damage may

not show up for years. Imagine a tall tree: if the trunk is damaged, the

tree may in fact be dying, yet the branches and leaves can stay green

and healthy looking for some time. A closer inspection of a tree

whose branches are withered, will more often than not show some

sort of problem with the trunk. Similarly, our bodies are capable of

producing an amazing spectrum of referred pain which originates in

some way to our spines. So: start breathing, start stretching, start

freeing up your spine, and start losing the years!

The following pages describe the poses that we use in The Seven

Secrets Of Anti-Ageing DVD, all of which are designed to stretch the



muscles which support and surround the spine. If you begin your

Yoga journey by

practising these 7 poses every day, you will be well on the way

towards achieving a healthy and youthful life.

Here's proof….

Garry Mould, an active 63-year-old retiree, had a terrible spill when riding his bicycle in August 2002. When a leaf fluttered into the front wheel, Garry reached down to knock it out of place. His hand got caught between the spokes, the wheel jammed, and he hurled head first onto the ground. He suffered a badly bent back and a concussion. After dozens of physiotherapy and chiropractic sessions, Garry found relief with yoga.

"Yoga helped me with my bad back," says Garry. "I go to yoga, and I hardly ever have to go see a chiropractor anymore. And I also like how the yoga has increased my flexibility."

http://www.ottawayoga.com/classes/kundalini/kundalinisuccess/kysucces

sgary.htm



Homage to the Sun

This pose stretches the whole body, but especially the sides of the

spine, the hips and the chest – which results in increased breathing

capacity. It can be excellent at alleviating digestive problems.

• Begin with your legs far apart, with your weight on your back

leg – let's start with the back leg as the right leg. Don’t let your

front leg bend all through this pose, as you want to feel the

stretch through the back leg and up that side of your torso.

Angle your back foot forward at about 450, and keep your front

foot facing straight ahead.

• Inhale your arms straight up the sides, then exhale as you

stretch your left arm down your left front leg, keeping your right

arm straight as it moves up in an arc. Aim to reach your front

ankle, but don't worry if you can't get there to start with: it is

much better to stop your arm at your knee or just below it, than

it is to bend the leg in order to reach the ankle. Go as far as you

can whilst keeping the front leg straight. If you aim to do The

Seven Secrets poses every day, eventually you will be able to

get your left arm all the way down to the ground.

• Twist your neck and torso to look straight up your right arm,

which will now be pointing directly up at the sun.

• Keep your weight on your back foot, point your arm and fingers

straight up at the ceiling, and look straight up along your arm.



• Take three deep breaths, in through the nose and out through

the mouth, and on the last breath, inhale back up into the

original 'star' position.

• Turn your feet and legs so that the right foot faces forward, and

your left leg becomes the back leg with the foot at a 450 angle.

• Again, exhale down the leg, aiming for your ankle and keeping

your weight on the back foot.

• Twist your neck and torso to look straight up your left arm

towards the ceiling.

• Hold for three deep breaths, then inhale up on the last breath

and exhale your arms back down your sides.



Spinning

Spinning as a deliberate form of movement has been found to occur

in nearly all traditional cultures. It is also something that children do

naturally as a form of entertainment, and go to any theme park and

observe the numbers of not-so-young people queuing up to enjoy the

whirling attractions! Spinning is designed to stimulate the flow of

energy in the body, and as such can engender feelings of pleasure

and excitement. Doing this movement causes the bodies ‘Chakras’ to

spin in the right direction and at the right speed promoting complete

alignment of the bodies energy centers. It enhances circulation,

resulting in a greater flow of oxygenated blood to the cells, and

believe it or not, because it aids the flow of fluid up and down the

spine, it can also help prevent headaches! Although it is important to

remember: for first time spinners, do this one slowly, especially if you

suffer heart disease, hypertension, migraine, or any other condition

that could be exacerbated by dizzy spells. The aim is to get the

payoffs that spinning can provide, without the dizziness.

• To start, keep your arms by your side, then turn in an anti

clockwise direction using your feet.

• Remember to breathe deeply, in through the nose and out

through the mouth.

• If you start to get dizzy, focus your eyes on one point for as

long as possible while turning, then quickly turn the head and



re-focus on the same point (similar to how ballerinas do their

pirouettes).

• If you still are getting dizzy, try slowing right down; you can

speed up again over time once your body gets used to the

feeling.

• Do 5 spins in a clockwise direction.

• Very quickly, you will lose the dizzy feeling and will be able to

do even more rotations if you want.



Cat and Camel

This pose is all about the spine. It increases flexibility in the spine and

strength in the back, as well as toning the buttock and hamstring

muscles. It is an excellent pose for relieving back pain throughout

pregnancy.

• If are beginning these exercises on a hard floor, and feel more

comfortable using a mat or rug, now is the time to get one.

Make sure that whatever you use is non slip.

• Start down on your hands and knees, with your hands shoulder

width apart and your fingers facing forward.

• Your knees should be hip width apart, with your toes facing

down.

• Take a deep breath in and as you exhale, stretch your back in a

curved 'c' shape as far as possible, bringing your head right up

as far as you can and pushing your buttocks out, exhaling fully

into the Cat pose.

• Inhale back to the middle, and then as you exhale again, arch

your back up, squeezing your abdominals and buttocks and

pushing down into your hands, to really arch your back upwards

into the Camel.

• Inhale back to the middle, and then exhale back to the Cat.

• Do the Cat and Camel three times each



Tabletop

This pose can be challenging, so go slow and easy when you start.

There is no need to rush it! Remember, Yoga is designed to be a

stimulating flow of energy so if you are uncomfortable or in pain, then

slow down and don't push yourself into the pose as far. Even at a

beginner level though, this is a great pose for your abdominals,

buttocks, and thighs, and your arms and shoulders.

• Begin in a sitting position with your legs stretched out in front of

you. Your hands should be palms down on the floor beside you,

shoulder width apart, with your fingers facing forward. Your toes

should be pulled slightly back towards your body.

• Keep your legs straight; this will help you keep the correct

position.

• If you have any problems with your wrists or through your

elbows or shoulders, you can adjust the positioning of your

hands to make it comfortable and safe – point your fingers out

to the sides or even backwards if this makes the pose more

comfortable.

• Keep your chin and chest up and inhale as you smoothly move

your legs, buttocks and torso up and forward to come up onto

your feet, resembling a table top.



• As you tense your buttocks and let your head hang back,

squeeze every muscle in your body. The aim is to keep the

'table top' as flat as possible.

• Hold your breath for a count of 5, squeezing all your muscles as

you count, then exhale slowly back down, resting back into the

starting position.



Leg Lifts

This pose can help with digestive and bowel problems, as well as

irregular menstrual cycles. It can help relieve pain and tension in the

legs, lower back, hips and neck. It is also a great workout for the

muscles in your legs and abdomen, and in fact can strengthen and

tone all the muscles from your chest down to your knees. It helps to

keep your posture tall and erect, avoiding curving of the spine and

stooping as the years advance. Incidentally, as it strengthens your

pelvic muscles, it is a real drug-free boost to the libido!

• To begin, lie flat on your back with your hands lying flat by your

side and your legs straight with your feet together, and toes

pointing upwards.

• Tense your abdominal muscles before you start; bring your

head up so your chin is resting on your chest.

• As you inhale, bring your legs up slowly – keeping them straight

– until your knees are over your body and you can pull your

toes back towards you.

• Only go as far as you can while still keeping your back flat on

the ground; as soon as you feel your lower back raise off the

floor, relax your legs back. This keeps the tension on your

abdominals the whole time, rather than getting your back to do

the work, and so you get maximum benefit from the pose.



• Keeping your chin on your chest and tensing your abdominals,

slowly exhale your legs back down.

• If you have particularly weak abdominal muscles – and we all

do, to start with! – and you find this pose very challenging, you

can put your hands under your buttocks while you raise your

legs, which will help to support your back as well as reduce

some of the stretch on your muscles.

• If this is still too strong, you can bend your knees just a little as

you inhale your legs up.

• Start with your heels on the floor and your knees slightly bent,

inhale your legs up, and then try to straighten them once they're

up. If you can't, don't worry – this pose will get easier with time.

Then bend the knees slightly again as you exhale your legs

back down.

• Remember, even with this less challenging version, to keep the

tension on your abdomen the whole time! Squeeze the muscles

as you breathe your legs up and back down again. By building

up strength in that area, eventually you will be able to do this

pose without bending your knees but, more importantly, you will

be enabling the muscles in your abdomen to take over much of

the daily 'work' performed by your lower back which will

significantly reduce wear and tear on your spine and back

muscles.



SuperPerson!

This is an excellent pose for strengthening the upper and lower back,

increasing flexibility of the spine. The key to this pose is to make sure

your buttocks and thighs are tensed the whole time. They are some

of the biggest muscles in the body, and they'll help burn any excess

body fat that you may have, and also keep your torso strong and

lean. This again supports and strengthens the spine, helping to keep

it young and supple.

• To start this pose, roll over on to your front – again, use a mat

or carpeted area if you are more comfortable.

• Extend your arms straight out in front of you, squeeze your

buttocks and thighs, and point your toes, before you go into the

pose.

• Inhale as you bring your upper body and legs up, keeping your

arms and legs straight and your muscles squeezed tight; hold

this pose for 10 seconds using short, sharp breaths (the Breath

of Fire).

• Don't life your head up, as this will put unwanted pressure on

your lower back. Keep your chin down and look straight at the

floor.

• Keep your legs perfectly straight, pointing your toes and fingers

and squeezing every muscle as you hold and breathe. When



• you get more practised at this pose, you'll find you will be able

to hold it for even longer than 10 seconds.

• Exhale your arms and legs back down, and relax with a couple

of deep breaths, in through the nose and out through the

mouth.

• Don't worry if your arms and legs don't go very high off the

ground at first; as long as you are tensing your buttocks and

thighs, you'll still get the great benefits of this pose.



Cobra and Dog (finishing with the Pose of the Child)

Again, these two poses can increase the flexibility to the spine, as

well as opening the chest and strengthening the buttocks. These are

weight bearing poses which strengthen the key areas of arthritis. In

The Seven Secrets sequence, there are two variations because it can

be quite a challenging pose. If you don't feel confident when you

begin your routine with the more challenging pose, take it nice and

easy, listen to your body, and move on to the easier of the two

variations. This way there is no chance of you getting injured or

disheartened and, once you have built up your strength, you can

easily move up to the most challenging level.

We'll start with the easier variation.

• Begin on your hands and knees with your hands facing forward,

your knees hip width apart and your toes facing down.

• Take a deep breath in, then as you exhale, lean all the way

forward onto your pelvis and arms and tilt your head right back,

allowing your torso to rear up into the Cobra. You should feel a

strong stretch through the neck.

• Once you have fully exhaled, inhale back to the middle, then,

keeping your weight on your hands, exhale your buttocks all the

way back down onto your haunches, arms outstretched and



• pushing into your hands, allowing your head to hang all the way

down onto the floor between your arms into the Dog.

• Inhale back to the middle, feeling a strong shoulder stretch,

then exhale back into the Cobra.

Once you have mastered this, you can move on to the advanced

version of Cobra and Dog. This is a much stronger stretch, so you do

need to be fairly strong to do it correctly.

• Start from your hands and knees as before, hands shoulder

width apart, but this time come up onto your toes with your legs

straight and your buttocks up in the air.

• Take a deep breath in, then exhale forward into the Cobra,

squeezing your buttocks and thighs, and stretching your head

right back.

• Inhale back to the middle, then exhale all the way back into the

Dog, this time keeping your legs straight with your feel flat on

the floor if you can (if you can't, bring your heels up a little),

arms stretched out with your palms on the floor, and allowing

your head hang right down.

• You are aiming to make a perfect triangle with the floor, with

your buttocks as the apex – or, to do a good impersonation of a

Dog stretching!

• Inhale back forward, and exhale back into the Cobra.



• Whichever variation you are trying, do the Cobra and Dog

combination 3 times.

• Then relax into the Pose of the Child: turn your toes down and

in, fold your body onto your legs, and let your arms lie by your

side and your head rest on the floor in front of you, and breath

deeply, in and out, for several minutes.

Congratulations! You've now finished your first 9 minute program! If

you can incorporate this simple 9 minute program into your every day

routine, you will start to feel younger within weeks. Better yet, your

body will also start to respond with more energy and less fatigue, and

you will have begun to arrest the harmful physical effects of aging.

Remember, it is never too late or too early to start. Are you ready to

start turning back the clock?



Some practical points before you begin

Yoga is meant as a gentle, yet vigorous, way of life. It is not designed

as a high energy, high impact 45 minute exercise program that you

should do twice a week or so in order to keep fit. Best practised first

thing in the morning or last thing at night, it should become a small

but vital part of your daily routine which will have amazing results in

combating the aging process. We highly recommend you incorporate

the following aspects into your Yoga routine.

• Wait at least one hour after eating before starting any Yoga

• Make sure your bladder is empty before you begin

• Drink plenty of water following a Yoga session. Everyone should be aiming for 6-8 glasses minimum each day normally, but especially so after Yoga

• Remember to breath! Breath deeply, filling your whole lungs and abdomen, in through the nose and out through the mouth

• Women can do Yoga which menstruating, as long as they avoid going too far into the 'inversion' poses. In The Seven Secrets DVD these are the Cat, the Camel, and the SuperPerson

• If you suffer arthritis, a bad back or spinal damage, ligament ailments such as tendonitis, high blood pressure, or any other



affliction which may impede your progress through the poses, go at a slow and easy pace and check with your G.P. before beginning. If at any stage of the poses you feel pain, relax immediately and don't go as deeply next time. Remember, Yoga is not supposed to hurt! The idea is to build up strength and flexibility gradually

• If you are finding the poses particularly challenging, you may want to consider using 'props' to help you through (for example, a wall, a folded towel, a bench or block, etc). If this is the case, please contact Ric at Fit for Health for advice

• Don't be discouraged too easily if you find the poses challenging! Yoga encourages us to move in ways that we don't in any other area of our lives, so the poses will take some time to perfect. Don't worry about what you might look like – remember, your body is benefiting! – and don't give up if you feel that you will never 'get it.' Read the following quote from Rodney Yee in the popular online 'Yoga Journal'

"Why don't we fall over in every pose? If we go to the point where we don't know, we probably will fall over. Children, when they learn yoga, they fall over a lot more than we do. So, get out of your comfort zone and get into the place where you don't know—see what that does for your yoga practice and for you."

Rodney Yee, http://blogs.yogajournal.com/sf06/

Yoga can promote not just long life, but long healthy life. There is not

much fun in living to be 100 years old, if in the last 30 years you are

immobile and dependent on others. We are only given one body, but

luckily, no matter how much wear and tear we inflict, it is never too

late to start improving our physical selves and giving our bodies the



help they need to counter the effects of our excessive lifestyles. Yoga

provides us with the means to stay healthy and vigorous, all the way

through our life stages and right into old age, so that we can play with

our grandkids, take our mobile home holidays, and continue to play

an active role in our world, just as we always imagined we would.



ANTI-AGEING SUPER FOODS

A crucial component of any anti-ageing program is diet. Anti-ageing

foods help promote not only endurance and longevity, but also

vitality, restful sleep, and energy, while at the same time building a

general feeling of well-being.

Popular anti-ageing foods are those rich in antioxidants. Vitamins C,

E and beta-carotene all act as antioxidants and work their magic by

mopping up an excess of potentially harmful free radicals (damaging

by-products produced by normal cellular metabolism). If left to build

up, free radicals can damage cells, increasing the risk of health

problems such as heart disease and cancer, but also resulting in

premature ageing.

Besides foods with antioxidant factors, nutrients such as calcium,

beta-carotene, Vitamin B and zinc are also a must for any anti-ageing

diet.

Some of the naturally available foods which have anti-ageing

properties include fruits and vegetables, specific herbs and spices,

nuts, fish, wholegrains, sprouts and fresh water. There is strong

evidence that eating these foods may help to prevent age-related

diseases such as cancer, cataracts, blindness, high blood pressure

and macular degeneration.



VEGETABLES

The Cabbage Family

Members of the cabbage family - especially broccoli, Brussel sprouts

and dark green-leafy vegetables - contain natural chemicals which

help your liver to break down cancer-causing toxins and pollutants

which may contribute, or even cause, many age related problems

such as Parkinson's, Alzheimer's and motor neurone disease. These

vegetables are also rich in carotenes - another powerful free-radical

fighter. A further bonus of these cabbage family superfoods is their

ability to help prevent osteoporosis by providing an excellent source

of vitamin K, which is needed for bone formation and repair. Eating

broccoli regularly may also help in cancer prevention.

Dark green leafy vegetables are a rich source of vitamin C,

carotenoids and anti-cancer substances such as sulphoraphane and

genistein. They contain a variety of carotenoid pigments, including

lutein and zeaxanthin, which help to prevent age-related eye

problems such as cataracts and macular degeneration. Spinach, in

particular, is loaded with vitamin E, iron, beta carotene and folic acid.

Carrots

Carrots are one of the richest sources of beta carotene (provitamin

A). There is strong evidence that regular ingestion of beta carotene

may help protect against cancer (carrots are a traditional Western folk

remedy for cancer). Carrots also contain skin-strengthening zinc.



Onions

Onions are high in selenium, said to boost the immune system.

There is also some evidence to suggest that they can help lower

blood pressure and cholesterol.

Capsicums

One of the richest sources of Vitamin C, the yellow, red and orange

varieties of capsicums are also high in the antioxidant beta carotene.

Beetroot

Beetroot is good for the health of the heart as it contains soluble fibre

with can help to reduce high blood cholesterol levels. It also contains

the phytochemicals carotenoids and flavonoids which help prevent

LDL ‘ bad’ cholesterol from being oxidised and deposited in the

arteries.

Cooked beetroot is a great source of folate that may help protect

against high blood pressure, Alzheimer’s and dementia.

Beetroot has for many years been used as a treatment for cancer in

Europe. Specific anti-carcinogens are bound to the red colouring

matter which supposedly helps fight against cancer. Beetroot may

also increase the uptake of oxygen by as much as 400 percent.

The green leafy part of the beetroot is also of nutritional value

containing beta-carotene and other carotenoids



FRUIT

Apples

As the old saying goes: “An apple a day keeps the doctor away” and

no wonder: these fruits are full of anti-oxidants and pectin. Anti

oxidants help rid the body (including skin) of toxins and free radicals;

pectin lowers cholesterol levels which helps circulation

Melons

Melons not only have an alkalizing effect on the body but also provide

the body with essential fluids that it needs for performing various

tasks. Watermelon, in particular, contains nutrients that can help

reduce the inflammation that can lead to such chronic conditions as

diabetes and arthritis.

Citrus fruits

Citrus fruits, such as lemons, oranges are limes, are another fantastic

source of Vitamin C.

Papaya

Papaya is packed full of Vitamin C which is essential to produce

collagen. Collagen, found in the dermal layer of the skin, keeps the

skin elastic.



Avocado

High in both vitamin E and oleic acid (essential for cardiovascular

health) avocado is known as the ‘heart protector’. Avocados are also

a great source of Omega 6 Fatty Acids.

Dark Fruits (Red or purple fruits such as black grapes,

blueberries, bilberries, black cherries and blackberries)

These fruits are rich sources of flavanoids and vitamin C. Both

flavanoids and vitamin C keep the walls of our blood vessels strong,

which encourages good blood circulation. This is vital for nourishing

brain cells and other organs with oxygen and nutrients. Maintaining

good blood circulation may also help maintain eyesight and research

has shown by using flavanoid rich foods and herbs may help treat

varicose veins. Grapes also contain polyphenols – powerful anti-

oxidants. The antioxidants found in blueberries and grape seeds are

especially good in preventing ageing of the skin.

Tomatoes

Tomatoes are a great source of beta carotene, zinc and vitamin B3.

Tomatoes are also a rich source of lycopene, which has strong

antioxidant, anti-cancer and anti-ageing properties. While heat

destroys many of the nutrients found in other vegetables it is

interesting to note that by cooking tomatoes you release five times

more lycopene than is available from raw tomatoes. Lycopene is

what gives guava, rosehip, watermelon and pink grapefruit their red

colour. Increasing research suggests that, of the many types of

carotenoids found in food, lycopene is the most beneficial for



protecting against coronary heart disease and cancer – especially

cancer of the lung, stomach, mouth, colon, rectum and prostate

gland. After accounting for smoking, people with the lowest levels of

lycopene are three times more likely to develop lung cancer than

those with the highest intakes. Lycopene is also important for eye

health.

FLUIDS

Water – Drink plenty of fluids, especially water. Of all the things you

can do for both your body and your skin, drinking water is of the

utmost importance. Because our bodies are made up of 60% water, it

is extremely important to give it a constant supply of fresh water. By

drinking plenty of fresh, filtered or spring water you are helping to

flush out all the toxins from your body. Long-term dehydration can

lead to problems such as kidney damage and cell and joint

deterioration over time. Get into the habit of drinking water and make

it part of your regular daily routine to maintain hydration and normal

cell function.

Green/White tea

White and green tea are important sources of polyphenols, a must for

skin rejuvenation. White tea has all the benefits of green tea while

containing less caffeine. It is also less processed and therefore can



contain up to 5 times more anti-oxidants. Enjoy green or white tea in

moderation and in conjunction with water.

White tea may even protect against skin cancer. Research

conducted at the University Hospitals of Cleveland and Case Western

Reserve University has indicated that ingredients in the tea can boost

the immune function of skin cells and protect them against the

damaging effects of the sun. The discovery could be important in the

fight against skin cancers, concluded the researchers.

Dr Elma Baron, director of the Skin Study Center at UHC and CWRU, said: "We found the application of white tea extract protects critical elements of the skin's immune system. Similar to the way oxidation causes a car to rust, oxidative stress of the skin causes a breakdown in cellular strength and function. The white tea extract protects against this stress."

Red Wine

When taken in moderation, red wine may help keep both cancer and

heart disease at bay. It also improves circulation to your skin which

helps in both toxin removal and a healthy glow. Studies have shown

that drinking red wine in moderation promotes long life and may help

to protect against cancer and heart disease.

I must stress that this is only when wine is taken in moderation: too

much alcohol increases the size of blood vessels in the face which

makes you look older instead of younger. And remember that

alcohol, like caffeine, is a diuretic and it is important to balance any

alcohol intake with a corresponding intake of water.



HERBS AND SPICES

Apart from the wonderful tastes and aromas that spices bring to

dishes and being an excellent substitute for salt, they are also an

integral part of the anti-ageing arsenal. The following are especially

useful:

Garlic

Known to help circulation and reduce high blood pressure and

cholesterol (especially LDL-cholesterol and triglycerides), eating a

clove of garlic a day (either raw or cooked) may also help to protect

the body against cancer and heart disease. Garlic also has

wonderful antioxidant, antiseptic, antibacterial and antiviral properties

and is thus great for boosting the immune system and detoxifying the

liver. Garlic is also helpful in improving peripheral blood flow.

Ginger

This spicy root can boost the digestive and circulatory systems, which

can be useful for older people. Ginger may also help to alleviate

rheumatic aches and pains. Ginger also helps to keep your bowels in

optimal shape, thereby enabling good gut health.



Cumin

Cumin is thought to stimulate secretion of pancreatic enzymes, which

are essential for proper digestion and nutrient assimilation. The

seeds may also have anti-carcinogenic properties.

Turmeric

This spice, which comes from the ginger family, contains powerful

antioxidants that neutralise free radicals. Curcumin, contained in

Turmeric, which gives many curries their gorgeous yellow colour may

actually inhibit cancerous tumour growth.

Curcumin is also a great antioxidant source, helping to restore and

protect liver and kidney function, and may even help ward off

Alzheimer’s disease.

Parsley

High in beta carotene, Vitamin C, and Vitamin B12 (essential for the

prevention of degenerative illness), parsley also helps purify the

blood and supports liver, kidney and adrenal gland function. Parsley

enriches the liver and nourishes the blood. A decrease in liver

congestion will clear toxins, aiding rejuventation.

NUTS AND SEEDS

Nuts and seeds are rich in vitamin E, minerals such as selenium and

zinc as well as essential fatty acids. Adding nuts to your diet (sprinkle



them on salads, your breakfast cereal and desserts) can enhance the

functioning of your digestive and immune systems, improve your skin

and help control prevent cancer. Nuts may also help control

cholesterol levels. Aim to eat at least 30g of assorted nuts per day.

Walnuts

Although high in calories walnuts are rich in potassium, magnesium,

iron, zinc, copper and selenium. They are also an excellent source of

omega-3 fatty acids and have been shown to help reduce elevated

cholesterol levels.

Brazil Nuts

Brazil nuts are the richest natural source of selenium, a potent

antioxidant. Selenium is needed to produce antibodies, for healthy

skin, cutting cancer risks and improving thyroid function as well as

being vital for the action of many important antioxidant enzymes in

the body. Studies show that people who eat selenium rich foods

have a greatly reduced risk of developing cancer and heart disease.

Also, increasing your selenium intake can help your kidneys eliminate

toxins more effectively.

Almonds

Almonds are high in antioxidants and a substance called laetrile (a

strong anti-cancer agent).



Sesame Seeds

Bones need a lot more than just calcium to keep them strong and

healthy well into later life. Sesame seeds are an ideal food as they

are rich in the osteoporosis fighting nutrients magnesium and zinc as

well as calcium. Just 25g of sesame seeds equals over 1000mg of

calcium. Eat them ground up and mixed with other foods (try

sprinkling them over a salad or add to a stir fry) or use Tahini

(sesame seed paste) instead of butter.

Flax/Linseeds

Flax seeds (or linseeds) are the most abundant source of Omega 3

and 6 Essential Fatty Acids – and in a perfect balance. Omega 3 and

Omega 6 oils are very beneficial for the skin.

Linseeds are also high in Vitamin E, Beta Carotene and fibre and can

lower cholesterol.

OILS

Try to eliminate all polyunsaturated fats, margarine, vegetable

shortening and hydrogenated fats from your diet. Instead go for cold-

pressed nut and seed oils such as:

• Avocado

• Hemp seed oil



• Extra virgin olive oil (good source of Omega 6)

• Sunflower

• Walnut

FISH

In the diet of the long-lived Okinawans, fish accounts for

approximately 11% of their diet, whereas meat, poultry and eggs

combined accounts for just 3% of their diet.

Oily Fish

Since it was discovered that heart attacks are rare amongst Eskimos,

who eat a lot of fish, studies have been done on the effects of fish

consumption on our blood and arteries. It was found that omega 3

oils found only in oily fish (especially mackerel, herrings and

sardines) may prevent our red blood cells from clumping and blocking

our blood vessels. Oily fish are also rich in zinc, which helps prevent

prostate cancer in older men.

Salmon

Salmon is packed full of Essential Fatty Acids to nourish skin



WHOLEGRAINS

Once your liver has processed toxins which could stress your body

and prematurely age it, they are sent to your intestines. To prevent

them from being re-absorbed into your blood, it is important to keep

your bowels working well and the fibre in wholegrains such as quinoa,

millet and porridge is especially helpful. Wholegrains are also rich in

the free-radical fighters, vitamin E and B vitamins, which are needed

to keep your nervous system healthy and to combat heart disease

and Alzheimer's.

SPROUTS

These include: alfalfa, mung beans

Eaten raw they are high in antioxidants, vitamins, minerals, protein,

enzymes and fibre. Sprouts of grains, legumes and seeds are an

ideal way for people, especially older people, to assimilate these

foods as sprouting breaks down fats, proteins and starches into easily

digestible forms.

CHOCOLATE

It has been shown that by eating chocolate three times a week, it can

add up to a year to our lives. However, the amount of chocolate that

you eat has to be moderated. If you eat too much chocolate it can

lead to obesity, which will in turn shorten your life instead of

prolonging it.



YOUR BEST ANTI-AGEING DIET IN A NUTSHELL:

� Eat three servings of raw or lightly steamed vegetables per day,

especially those with a strong colour

� For a snack, eat a piece of fruit or a handful of nuts instead of a

biscuit or muffin

� Eat a large raw-food salad per day, including as wide a variety

of plants as possible, eg fennel, chicory, mixed baby lettuce

leaves, watercress, spinach, grated carrot, peas, tomato,

cucumber, sweetcorn, grated beetroot, grated broccoli, nuts,

seeds, etc

� Aim for colour on your plate – mix dark green, orange, yellow

and red vegetables as much as possible

� Avoid foods that are smoked, pickled or salted. Try to use

medicinal herbs and spices to flavour dishes instead of salt.

� Cut out all polyunsaturated fats, margarine, vegetable

shortening and hydrogenated fats - only use cold pressed oils

such as extra virgin olive or hemp seed oils

� Try to cut down on meat and incorporate more fish-based

meals into your diet

� Drink plenty of filtered or spring water

� Reduce your consumption of sugar, salt and saturated fats

found in butter, most margarines, cakes, chips, pastries and

biscuits.

� Enjoy green tea everyday if possible

� Red wine and chocolate…in moderation!



It’s also worth remembering that being overweight can also be ageing

– so losing those extra kilos can give you extra years.



ANTI-AGEING SUPPLEMENTS

As part of our program, we suggest you use supplements to support

your body’s nutrition and make sure you get ALL the vitamins and

minerals you need. This section provides some information on the

supplements that help you:

� get the maximum results from your training;

� have heaps of energy for the other activities in your life; and

� NEVER ever get ‘run down’ or sick.

Chitosorb

The positive power of fibre!

Chitosorb was developed by scientists as a more effective form of

soluble fibre. Most fibres absorb fat and bile acids to a limited extent.

Based on a natural component found in the external skeletons of

shellfish, such as prawns, lobsters and crabs, the chitosan in

Chitosorb has been custom processed to have a better natural,

electric, binding affinity in the digestive tract than other fibres. The

binding occurs when positively charged chitosan binds with

negatively charged fat and bile acids, preventing them from being

absorbed into the bloodstream.



Ingredients: Chitosan; vitamin C (ascorbic acid)

Endau Cream

The female body is an absolutely amazing feat of engineering and it

functions optimally when kept in a proper state of balance and

harmony.

Many women do not keep up with the maintenance required for

perfect health. This can result in a state of imbalance and disharmony

causing illness and often painful discomfort. Their reproductive

system can be affected resulting in common symptoms such as

premenstrual syndrome, period pain, irritability, abdominal bloating,

muscular cramps, night sweats and hot flushes.

Endau can help!

This herbal cream contains plant extracts, including wild yam root and

chaste tree berry fruit extract, that work together to improve your

sense of wellbeing. Wild yam is considered to be one of the most

important plants to support female health. Chaste tree is renowned

for energising the whole system, while essential oils of lavender and

Roman chamomile are known for their relaxing, calming and soothing

properties. Rose geranium also has traditionally been used to ease

symptoms associated with menstrual cycle imbalances and the



inclusion of ylang ylang helps to promote an uplifting feeling,

encouraging positivity.

Ingredients: Rose hips oil; essential oils: rose geranium, lavender,

ylang ylang, Roman chamomile; wild yam; chaste tree berry

Orachel

Vitamins are a group of nutrients that are essential to our bodies in

small quantities for normal metabolism, growth and physical well

being. As our bodies do not make enough of them (or in fact some

are not made at all!), vitamins must be obtained from a healthy, well

balanced diet. In addition to vitamins, we need certain minerals to

maintain our good health and to help the vitamins do their work.

Are you meeting your body’s needs?

Although nutritionists agree food is the best source of nutrients,

meeting your daily needs through diet alone can be difficult. This can

result in a gap between the amount of vitamins and minerals your

body actually needs compared to what it is getting.

This is especially so when you consider today’s hectic lifestyles

where little exercise, rushed meals and irregular sleeping habits are

becoming more commonplace. Some people have an increased risk

of vitamin deficiency:



the elderly, people recovering from illness, people who are on

medication and those on low calorie diets.

Orachel is a high potency multivitamin and mineral supplement.

The hectic lifestyles we lead today don’t always allow for an optimum

level of nutrition to maintain wellbeing. Orachel contains a range of

ingredients including, vitamins, minerals and herbs, to address

dietary deficiencies that can be caused by consuming food-on-the-

run, as well as social indulgences like smoking and alcohol

consumption, plus exposure to pollutants.

Ingredients: Allium sativum (garlic), Crataegus monogyna (hawthorn),

Fucus vesiculosus (kelp), Tilia cordata (lime), citrus bioflavonoids

extract, retinyl acetate (vitamin A), betacarotene, thiamine

hydrochloride (vitamin B1), riboflavin (vitamin B2), nicotinamide and

nicotinic acid (vitamin B3), biotin, calcium pantothenate (vitamin B5),

pyridoxine hydrochloride (vitamin B6), folic acid, cyanocobalamin

(vitamin B12), choline bitartrate, ascorbic acid (vitamin C),

cholecalciferol (vitamin D3), d-alpha tocopheryl acid succinate

(vitamin E), calcium amino acid chelate, chromium picolinate, cupric

sulfate pentahydrate, iron amino acid chelate, magnesium aspartate,

manganese amino acid chelate, molybdenum trioxide, potassium

aspartate, zinc amino acid chelate, cysteine hydrochloride, inositol,

methionine



Revenol

Win the war against free radicals!

Do you:

• get exposure to air pollution;

• drink alcohol (other than in moderation);

• work with, or are exposed to: X-rays, chemicals or pesticides;

• spend a lot of time in the sun;

• exercise excessively;

• smoke or be exposed to cigarette smoke; or

• have a chronic illness or a genetic predisposition to certain

diseases?

If you answered "yes" to any of these, you may need to consider your

antioxidant intake.

What are free radicals and antioxidants?

Oxidisation is the process which cause an apple, when you cut it in

half, to turn brown. It causes iron to rust and your garden hose to

deteriorate in the sun.

Your body suffers from this same process. Every time you take a

breath of air (oxygen) the process begins, creating unstable oxygen

molecules in your body which are described medically as ‘free



radicals’. Excessive numbers of free radicals can have a significant

adverse impact on health.

Fortunately this is quite a normal occurrence and your body

possesses a host of free radical quenchers called antioxidants;

however, there are often not enough naturally occurring antioxidants

in your system to do the job on their own, so your body looks for

supplementation from the food you eat. The greater the oxidative

stress, the more antioxidants you need to add to your diet. The

healthier your diet, the greater the source of antioxidants available

for your body to draw on!

Revenol to the rescue!

Revenol's main function is as a super enriched supplement,

formulated specifically as a powerful, free radical scavenger. As a

free radical scavenger, it counteracts the effects of free radical

oxygen molecules, by giving up an electron. This act returns the

oxygen to a more stable formation.

Ingredients: Vitis vinifera (grape seed); Curcuma longa (turmeric);

Ginkgo biloba; Pinus strobus (white pine); calcium ascorbate; d-

alpha-tocopheryl acetate; betacarotene



Feroxin

The importance of minerals

Phyto trace minerals first gained public attention in the early 1930s

when researchers discovered that people living in certain parts of the

country suffered nutritional deficiencies due to an imbalance in

dietary requirements of minerals. Although the body can manufacture

a few vitamins it cannot manufacture minerals or trace minerals.

Further, overindulgence in coffee, alcohol and tobacco robs the body

of essential nutrients. Extensive research suggests heavy

industrialisation and the resultant air and water pollutions are

depleting natural resources of minerals, meaning that the food we eat

may not be as mineral rich as our body’s need.

The result of all this is we need some way to replace lost nutrients

through diets that are high in micro trace minerals. While nutrient

minerals are available in many forms, plant derived minerals

(phytominerals) are proving to be the most popular of all micro trace

minerals.

The perfect source!

The Neydharting Moor covers 150 acres and is located below ground

water



level in a remote valley in Austria. It is encased by non-porous, glacial

rock. The Moor’s biomass is the result of a complex biological

process, acting on hundreds of varieties of flora that gradually end up

in the waters of the Neydharting Moor.

Hundreds of various herbs flourishing along the Austrian alpine lakes,

are washed into the moor at the end of their life cycle. Over millions

of years an abundance of minerals are also deposited on to the lake

floor. These integrate with the herbs to form the ‘Alpine Moor

Biomass’ found in Feroxin and provide a simple and effective way to

include plant derived phyto-nutrients in the diet.

Ingredients: Alpine moor mineral extract; purified water.

Neways Green Qi

The word ‘Qi’ is Chinese for energy.

In traditional Chinese medicine, energy is maintained by balancing

the body's natural forces. The key to boosting your energy level is

restoring your body's internal balance.

Neways Green Qi is a wholefood supplement that feeds and

energises the body, providing the fuel you need to feel great. It

supplements your daily intake of fruit and vegetable and supplies a

wealth of vitamins, minerals, amino acids and active enzymes and

promotes an alkaline balance.



It contains green, yellow and red vegetables, fruit and berry extracts,

potent herbs, marine greens and cereal grasses. It can help reduce

waste in the gastrointestinal tract, support normal body functions and

supply antioxidants. It also supports the body’s ability to absorb

nutrients, leading to greater physical stamina.

Ingredients: Spirulina powder; alfalfa juice powder; chlorella; kale

grass powder; wheat grass juice powder; soy lecithin powder; parsley

leaf powder; green tea leaf powder extract (decaffeinated); flax seed

powder; rice bran powder; spinach powder; oat grass juice powder;

fructooligosaccharides; Lactobacillus acidophillus; Dunaliella salina

algae; acerola fruit juice powder; barley juice powder; beetroot juice

powder; apple fibre powder; Korean ginseng root powder extract;

rosemary leaf powder extract; licorice root powder; Siberian ginseng

root powder; anticaking agent (silicon dioxide); shitake mushroom

powder; Ginkgo biloba leaf powder extract; grape seed powder

extract; bilberry fruit extract; aloe vera leaf powder; ginger root

powder; momordica (lo han guo); kelp powder; broccoli flower powder

extract; cabbage leaf powder; papaya powder extract; dandelion leaf

powder; cayenne pepper.

To get any of these supplements just contact us by Mail, E’mail,

Phone or Fax and we will show you how to order direct from the

company and get them delivered to your door.



ANTI-AGEING RECIPES

A note on nutrition

All the meals have been checked to make sure they increase the

amount of complex carbohydrates, proteins, essential fats, vitamins

and minerals that we need each day. Remember, to get the best

results we need to eat every 2-3 hours so try to have 5-6 smaller

meals per day rather then 2-3 big ones.

If you want to change any of the ingredients in a recipe the general

rule applies, if it is fresh produce (not processed) then it is alright to

do so. You can check the list of good foods to eat in the book, ‘Don’t

Diet! fat loss and fitness the Isaac way’. As I stated earlier, herbs and

spices are fantastic so include any of your favourites to suit your

taste.

Breakfast is the most important meal of the day so make sure you eat

something, even if it is just 2 pieces of fruit. This will kick start your

metabolism and give you the energy you need for your busy life. For

all our meals quality is more important then quantity, you cannot eat

too much of the right foods.

Snacks are vitally important for anti-ageing too. Eating appropriate

snacks may help in the prevention and management of such

conditions as Diabetes, Depression, Alzheimer’s disease, Parkinson’s



disease, and Dementia. We need to stabilise our blood sugar levels

by eating consistently throughout the day. If we snack on nutritious

food we also increase our intake of important vitamins and minerals

and keep our energy levels up. We don't have to eat a lot, just

enough to prevent us from getting hungry.

Lunch and dinner are areas where we can have problems as we are

often on the run for lunch and tired when we need to prepare dinner.

Regular meals will help with this problem and being prepared with the

right ingredients in the fridge and cupboard will make a big difference.

These recipes will help you to make better choices with your food. If

you want to know more about a specific eating plan or any of the

services provided at Fit For Health please contact us via phone or

email or go to the website for further information.

Happy eating,

Ric Isaac

Australia’s Anti-Ageing Guru



SOUPS

Creamy Sweet Potato Soup

1-1.5kg sweet potato, chopped in ½ inch cubes

1 x 400g can creamed corn

3 medium onions, halved & sliced

4 cloves garlic, crushed

5 cups vegetable stock

1 tablespoon lemon juice

½ teaspoon ground cumin

Sea salt & pepper

1. Place onion and garlic in a large heavy-bottomed saucepan

with 1 cup of the stock, cover and bring to the boil.

2. Reduce heat and simmer, stirring occasionally for 5-10 minutes

or until onions are tender and stock has almost cooked away.

3. Add the sweet potato, stir and cook for 2-3 minutes.

4. Stir in the remaining ingredients and simmer for 30 minutes or

until potato is tender. Leave to cool slightly.

5. Blend or mash until desired consistency is achieved. Return to

pan and reheat, adjust salt and pepper to taste, and serve

immediately.



Anti-Ageing superfoods: sweet potato, corn, onions, garlic, lemon

juice, cumin



Carrot, Leek and Zucchini Soup


1 cup water

2 leeks, washed and cut into 3cm chunks

3 carrots cut into 3cm chunks

3 zucchini cut into 3cm chunks

Black pepper

2 tablespoons parsley

1. Combine stock and water in a large saucepan and bring to boil

slowly.

2. Turn heat to lowest setting and add vegetables and pepper.

3. Cook for 4 hours, without boiling.

4. Mash to combine and add parsley just prior to serving.

Anti-Ageing Superfoods: leeks (member of the onion family), carrots,

zucchini, parsley



Bean Soup

2 cups mixed beans (red kidney, split peas, lentils, baby lima,

garbanzo, etc)


1 large leek, washed and sliced thinly


½ cup unsweetened orange juice

1 cup tomatoes, chopped, peeled & seeded

½ cup celery leaves, chopped

½ cup parsnip, grated

½ cup carrot, grated

½ cup parsley, chopped finely

½ teaspoon dried basil

½ teaspoon dried oregano

1 teaspoon dried rosemary

Black pepper

1. Rinse and soak the beans overnight, or pour boiling water over

them to cover, place lid on and leave for 2 hours. Drain.

2. Cook leek and garlic in orange juice in a large saucepan over a

gentle heat until soft and transparent.

3. Add tomatoes and cook a further 3-4 minutes.



4. Add all other ingredients and simmer with the lid on for 2 hours,

or until beans are soft.

5. Stir occasionally, so beans don’t stick to the bottom.

Anti-Ageing Superfoods: beans (high in fibre – helps with liver

detoxification and general health), leek (member of the onion family),

garlic, orange juice, tomatoes (remember that cooking tomatoes

releases five times the amount of lycopene), celery, carrot, parsley



Tomato Soup with Basil


2 leeks, finely chopped

1 cup celery & leaves, finely chopped

1 ¼ cups vegetable stock

2 kg tomatoes, peeled, seeded and roughly chopped

2 tablespoons pure tomato paste

3 teaspoons fresh basil, finely chopped

Black pepper to taste

1. In a large saucepan add garlic, leeks, celery and ¼ cup

vegetable stock.

2. Simmer for 10 minutes.

3. Add tomatoes and remaining stock.

4. Simmer for 20 minutes.

5. Add tomato paste, basil and season with pepper.

6. Simmer for a further 10 minutes and serve.

Anti-Ageing Superfoods: garlic, leeks, celery, tomatoes



Mushroom Barley Soup

It is worth buying whole grain barley available in health food stores

rather than the supermarket-blend pearl barley. Apart from the

superior taste, whole grain barley is less processed.

1 kg fresh field mushrooms, cut into quarters


8 spring onions, sliced on the diagonal


½ cup barley, rinsed

½ cup dry sherry (optional)

Several dashes teriyaki or soy sauce

Salt & black pepper

1. Place mushrooms, garlic, spring onions, sherry (if using) and

teriyaki or soy sauce in a heavy-bottomed saucepan.

2. Cook, stirring occasionally, until mushrooms begin to exude a

great deal of liquid and turn brown.

3. Add the stock and barley, season with salt & pepper, and

simmer partially covered for one hour or until the barley is

tender.



4. Adjust seasoning to taste and serve.

Anti-Ageing Superfoods: garlic, onions, barley



Lentil and Spinach Soup

1 tablespoon extra virgin olive oil

1 onion, chopped finely


300g brown lentils

1.5 litres water

250g packet frozen spinach

Black pepper

½ bunch fresh coriander, chopped

2 tablespoons lemon juice

1. Heat oil in saucepan and gently cook onion and garlic for 2 - 3

minutes.

2. Add lentils and water.

3. Bring to the boil, cover and simmer gently for an hour (lentils

should be soft but not too mushy).

4. Add spinach and pepper; continue cooking until spinach is

heated through.

5. Just before serving, stir in coriander and lemon juice.



Anti-Ageing Superfoods: extra virgin olive oil, onion, garlic, brown

lentils (good source of fibre and complex carbohydrates), spinach,

lemon



Celery, Cauliflower and Bean Soup

1 small cauliflower, separated into florets & lightly steamed

1 - 2 stalks celery, sliced

1 x 400g can Pinto beans, drained and rinsed

2-3 dry sun-dried tomatoes, roughly chopped


1-2 cloves garlic, crushed

1 small onion, diced

Pinch dried chillies

2 black pitted olives, sliced

3 tablespoons tomato paste

1-2 tablespoons chopped parsley

Sea salt & pepper

1. Place the sun dried tomatoes, garlic, onions, dried chilli, olives

and half a cup of stock into a large saucepan.

2. Cover and bring to the boil, then reduce heat and simmer for 5-

7 minutes or until the garlic and onion are tender and the liquid

reduced and syrupy.

3. Add the cauliflower, celery and another ½ cup of stock.



4. Stir gently to allow vegetables to soak up the flavour of the

liquid.

5. Stir the tomato paste into the remaining stock and add it to the

pan.

6. Add the beans and salt & pepper to taste and simmer for 5-6

minutes.

7. Stir through the parsley just prior to serving.

Anti-Ageing Superfoods: cauliflower, celery, beans, tomatoes, garlic,

onion, parsley



Pumpkin and Lentil Soup

5-6 cups diced pumpkin

1 cup washed red lentils

1.5 litres vegetable stock


1 onion, diced

2-3 cloves garlic, finely chopped

½ teaspoon grated fresh ginger

Sea salt & pepper

Ground turmeric

1. Warm the oil in a large saucepan over a medium heat.

2. Add onions and garlic.

3. Fry for a few minutes, until onions soften.

4. Add pumpkin, lentils, ginger and stock and bring to the boil.

5. Simmer, covered, for 30 minutes or until pumpkin is soft and

cooked.

6. Season with salt and pepper to taste.



7. Blend or mash to desired consistency and serve hot, sprinkled

with turmeric.

Anti-Ageing Superfoods: pumpkins, red lentils, extra virgin olive oil,

onion, garlic, ginger, turmeric



Fish Soup

1 tablespoon macadamia or avocado oil

1 onion, diced


2 teaspoons fresh ginger, finely grated

2-3 bay leaves

1 longish piece cinnamon

6 tomatoes, diced

2 cups warm water

1 tablespoon tomato puree

1 tablespoon tomato sauce

6-7 spring onions cut in 1 inch slices

½ kg fish fillets (white fish is best), cut into 8 or 10 even pieces

1 cup fresh coriander, chopped

1 green chilli, seeded and sliced thinly

1. Heat oil in a heavy-bottomed saucepan.

2. Add bay leaves and cinnamon.

3. When fragrant, add onion and gently cook until it becomes

translucent. Add garlic and ginger and cook for a minute or two.

4. Add water, tomatoes, tomato puree and sauce.



5. Simmer, covered, for 15 minutes.

6. Add spring onion and fish pieces.

7. Simmer until fish is cooked through (should take no more than

10 minutes).

8. Remove bay leaves and cinnamon stick.

9. Serve immediately sprinkled with coriander and chilli.

Anti-Ageing Superfoods: macadamia/avocado oil, onion, garlic,

ginger, tomatoes, spring onions, fish fillets



SIDES, SAUCES & SALADS

Creamed Lentils

This dish is an excellent substitute for pasta or mashed potato as an

accompaniment to a main meal. Alternatively, to make a great dip

with vegetables, blend after cooking and stir through a tablespoon of

yoghurt or sour cream.

1 ½ cups red lentils, washed

3 cups water

1 onion, finely sliced



1 teaspoon turmeric

1 teaspoon garam masala

¼ cup chopped fresh coriander

1. Heat the oil in a medium saucepan.

2. Add onion, garlic and turmeric and cook for 2 minutes, until

onion is translucent.

3. Add lentils and water and simmer, covered, for about 20

minutes or until lentils are soft.



4. Stir through garam masala and coriander and serve

immediately.

Anti-Ageing Superfoods: lentils, onion, garlic, olive oil, turmeric



Red Lentils with Fresh Tomato

2 tablespoons olive oil

2 onions, finely chopped


4cm piece fresh ginger, grated

1 fresh chilli, finely chopped

2 cardamom pods

1 stick cinnamon

2 teaspoon turmeric


2 ½ cups dried red lentils, rinsed

6 tomatoes, diced

1 cup water

Sea salt and pepper

Juice of ½ lime

Coriander, chopped, for garnish

1. Heat oil in large frying pan; sauté onion, garlic, ginger and chilli

with cardamom pods and cinnamon for about 10 minutes or

until fragrant.

2. Add turmeric, garam masala, lentils, two thirds of the tomatoes

and water.



3. Season with salt and pepper to taste.

4. Cook until water has evaporated, then stir in lime juice.

5. Serve garnished with coriander and remaining diced tomato.

Anti-Ageing Superfoods: extra virgin olive oil, onions, garlic, ginger,

turmeric, lentils, tomatoes, limes



Spicy Beans

This dish goes well with a lean steak or baked sweet potato, or is

hearty enough to enjoy on its own.

1 can beans drained e.g. borlotti, cannelloni or haricot (don’t use

baked beans)


1 onion, diced


2 small red chillies, finely chopped

1 celery stalk, finely sliced

1 small red capsicum, finely chopped

1 x 400g can crushed tomatoes

1 tablespoon tomato paste

1 cup vegetable stock

1-2 bay leaves

Sea salt & pepper

1 tablespoon chopped parsley

Shaved parmesan to serve

1. Heat the oil in a large saucepan over a medium heat and gently

fry the onion, garlic, chilli and celery until they begin to soften.



2. Add the capsicum, tomatoes, stock, bay leaves and beans and

bring to the boil.

3. Season to taste with salt and pepper.

4. Reduce heat and simmer for an hour, stirring occasionally.

5. If the beans get too dry, add more stock.

6. Just before serving, remove the bay leaves and stir in the

parsley.

7. Serve with shavings of parmesan.

Anti-Ageing Superfoods: beans, olive oil, onions, garlic, celery, red

capscium, tomatoes



Curried Kidney Beans

These beans are great served with cooked barley, or a combination

of dry-fried quick oats and shredded coconut, for a delicious variation

on the Tex-Mex refried beans theme.

1 large onion, chopped

1 clove garlic, crushed

2 cans kidney beans, drained and rinsed

1 ½ cups vegetable stock

½ inch fresh ginger, peeled and crushed

½ teaspoon each ground coriander, cumin, cardamom and

Turmeric

Pinch each ground cloves and cayenne pepper

1 bay leaf

Fresh coriander, chopped

1. Put onion, 1 cup stock, ginger, spices, bay leaf and garlic in a

heavy-bottomed saucepan.

2. Cover and boil for 2-3 minutes.

3. Uncover, reduce heat and simmer until onions are tender.

4. Add beans and remaining stock.



5. Simmer briskly for 10-15 minutes or until thick and savoury.

6. Discard bay leaf and serve garnished with fresh coriander.

Anti-Ageing Superfoods: onion, garlic, kidney beans, ginger, cumin,

turmeric



Razma Gogji (Red Kidney Beans and Turnips)

1 cup raw kidney beans, or 2 cans kidney beans

½ kg turnips

1 teaspoon ground dry ginger

¼ teaspoon turmeric

Chilli to taste




1. If using raw beans, prepare them first by soaking overnight.

Discard water. Boil for 10 minutes in 4 or 5 cups of water.

2. Remove scum. Simmer approximately 1 ½ hours until cooked.

Alternatively, drain and rinse canned kidney beans.

3. Make a paste with the ginger, turmeric and chilli and a few

drops of water.

4. Peel and cut turnips into chunks.

5. Stir-fry turnips until slightly browned.

6. Add onion and fry until turnips nicely brown.



7. Turn down heat, add garlic then spice, paste and stir fry until

fragrant (only a few seconds).

8. Add beans and a little water and simmer until turnips are soft

and water is absorbed.

Anti-Ageing Superfoods: kidney beans, turnips, ginger, turmeric, olive

oil, onion, garlic



Indian Dhal

250g dried red or green lentils


1 teaspoon whole mustard seeds

1 teaspoon whole cumin seeds




1 teaspoon ground coriander

1 teaspoon cayenne pepper

Chilli if desired

1 teaspoon ground turmeric

Fresh coriander, chopped

1. Rinse lentils. Put in saucepan, covered with plenty of fresh

water.

2. Bring to the boil; simmer until lentils are soft (approximately 20

minutes for red or 40 minutes for green). Drain.

3. Heat oil in a large frying pan; cook mustard and cumin seeds.

They will pop and may jump, so keep covered but do not burn.

4. Add onion and garlic; sauté until soft.



5. Stir in garam masala, coriander, cayenne, chilli and turmeric;

cook for a few minutes.

6. Combine spice mixture and lentils.

7. For a chunky texture and appearance, serve as is. If you prefer

a smooth dhal, puree before serving.

8. Garnish with fresh coriander.

Anti-Ageing Superfoods: lentils, olive oil, cumin, onion, garlic,

turmeric



Lentil and Walnut Salad

1 cup washed lentils

2 tablespoons extra virgin olive oil

1 tablespoon red wine vinegar

¼ cup fresh parsley, chopped

3 spring onions, finely sliced diagonally

1 cup walnuts, roughly chopped


2 teaspoon Dijon mustard

Sea salt & pepper

1. Simmer lentils in enough water to cover until they are tender.

Drain well.

2. Combine oil, vinegar, garlic, mustard and salt & pepper and stir

through the lentils while they are still hot.

3. Set aside to cool, and then add the remaining ingredients.

Anti-Ageing Superfoods: lentils, extra virgin olive oil, parsley, spring

onions, walnuts, garlic



Red Lentil Tabouli

¾ cup millet

1 cup red lentils

½ cup flat leaf parsley, finely chopped

1 cup coriander, finely chopped

1 red onion, finely chopped

2 large firm tomatoes, peeled, seeded and finely chopped

1 stem lemon grass, white part only, finely sliced

1/3 cup extra virgin olive oil

1/3 cup lime juice

¼ teaspoon ground paprika

1. Place the millet in a large bowl, cover with cold water and leave

for 30 minutes.

2. Drain through a fine sieve, pressing down with the back of a

spoon to extract any moisture.

3. Mix the lentil with 3 cups water in a medium pan and bring to

the boil. Reduce heat and simmer for 5 minutes, or until tender.

Drain and cool.

4. Combine the soaked millet with the lentils, parsley, coriander,

onion, tomato and lemon grass in a large bowl and mix well.



5. Whisk the oil, lime juice and paprika together, season with salt

and pepper and pour over the salad.

6. Gently toss to combine and refrigerate before serving.

Anti-Ageing Superfoods: millet, lentils, parsley, onion, tomatoes, olive

oil, lime juice



Black Bean and Avocado Salad

1 cup black beans

1 fresh corn cob

1 tomato, chopped

½ cup coriander leaves, roughly chopped

1 red onion, halved and sliced

1 red capsicum, thinly sliced

2 avocados, thinly sliced

100ml lime juice

¼ cup extra virgin olive oil

1 tablespoon extra coriander, roughly chopped

1. Place the beans in a large bowl and cover with cold water.

2. Leave to soak overnight. Drain and place in a large pan of

water.

3. Bring to the boil, then simmer for 45 minutes or until beans are

tender. Drain and cool.

4. Cook the corn in boiling water for 8-10 minutes or until tender.

Drain and cool, then cut off the kernels.



5. Place beans, tomato, coriander, corn, onion and capsicum in a

large bow. Toss until well combined.

6. Put lime juice, olive oil and extra coriander in a screw top jar

and shake until combined.

7. Pour into the bean salad and toss gently to combine.

8. Arrange avocado slices on individual plates or a large platter

and top with the bean salad.

Anti-Ageing Superfoods: beans, corn, tomato, onion, capsicum,

avocados (great for heart health), lime juice, olive oil



Oriental Seafood Salad

1 green mango (or a green apple), chopped roughly

2 handfuls bean sprouts

1 red chilli, seeded and sliced thinly

1 small red capsicum, sliced

1 handful sunflower sprouts

½ cup snow peas, sliced

½ cup fresh coriander, chopped

Cooked mussels

Cooked squid rings

Raw scallops

Raw prawns

Olive oil


¼ cup ground peanuts

1 tablespoon sweet chilli sauce

2 tablespoons fish sauce

2 tablespoons white vinegar

1. In a large bowl, toss together mango, sprouts, chilli, capsicum,

snow peas, coriander, mussels and squid rings.

2. Place peanuts, sweet chilli sauce, fish sauce and white vinegar

in a jar, screw lid on tight and shake well.

Adjust quantities of each to allow for individual taste



3. Lightly fry prawns and scallops in the oil and garlic until just

cooked and gently stir through salad.

4. Pour over dressing and garnish with a few coriander leaves and

lemon slices.

Anti-Ageing Superfoods: mango/green apple, bean and sunflower

sprouts (remember: sprouts are very readily digestible), capsicum,

snow peas, olive oil, garlic



Orange Carrots

Don’t discard the water used to steam the carrots; it is delicious as

well as nutritious. Save it for use as vegetable stock for another dish.

4 large carrots, peeled and cut into long slices

!/4 teaspoon ground mustard

1 tablespoon honey

2-3 tablespoons orange juice (fresh is best)

1 tablespoon chopped mint

Sea salt & pepper

1. Steam carrots until tender.

2. Place all ingredients except mint in a saucepan and simmer on

low heat for 3-5 minutes.

3. Remove from heat, allow to cool slightly then stir through mint.

4. Serve immediately.

Anti-Ageing Superfoods: carrots (packed full of beta carotene),

orange juice



Hommos

1 ½ cups dried chickpeas

Juice of 1 lemon

¾ cup tahini


1 teaspoon sea salt


Pinch paprika

1. Soak chickpeas overnight. Drain, cover with fresh water, and

boil for 15 minutes. Reduce heat and simmer gently for 1 hour.

Allow to cool for at least 30 minutes.

2. Drain, retaining ¾ cup of the liquid.

3. Puree chickpeas with a little of the cooking liquid and some of

the lemon juice. The mixture should be thick and not watery.

4. Add tahini and garlic and mix well.

5. Adjust salt and lemon juice to taste.



Anti-Ageing Superfoods: chickpeas, lemon, tahini (sesame seed

paste – great source of calcium for people who don’t eat dairy), olive

oil



Guacamole

3 ripe avocados


1 tablespoon olive oil

½ small grated onion

2 teaspoon lime juice

Cayenne pepper

1. Cut the avocados in half, remove the stone and scoop out the

flesh.

2. Mash with onion and garlic, then mix in lime juice, olive oil and

cayenne pepper to taste.

Anti-Ageing Superfoods: avocados, garlic, olive oil, onion, lime juice



Cauliflower and Tofu Sauce

½ cauliflower, roughly cut into pieces

150g silken tofu

Handful of cooked cannellini beans

1 teaspoon ground nutmeg

A few tablespoons vegetable stock

1. Steam cauliflower until tender, then blend or mash with tofu,

beans, and nutmeg.

2. Dilute with stock if the mixture is too thick - ideally, it should be

the consistency of white sauce.

3. Return to pan briefly to reheat and serve immediately, poured

over any green vegetables.

Anti-Ageing Superfoods: cauliflower, cannellini beans



MAIN MEALS

Vegetable Pie

This pie is wonderful with grilled or baked fish and a green salad. As

it is just as tasty cold; a great addition to a picnic basket!

½ butternut pumpkin, sliced into rounds

300g sweet potato, sliced into rounds

2-3 carrots, sliced into rounds

2 tomatoes, sliced

1 bunch spinach, washed well and torn into pieces

3 eggs, whisked

Two handfuls of grated cheese (cheddar or mozzarella)

Sea salt & pepper

Sprinkling of ground paprika

1. Pre-heat oven to 180o-200o C.

2. Lightly steam pumpkin, sweet potato and carrots until almost

cooked but still firm.

3. Layer into a lightly oiled pie or casserole dish.

4. Arrange tomato slices over the top, and spread torn spinach

leaves over the tomatoes.



5. Add salt & pepper to taste to whisked eggs and pour over

vegetables.

6. Finish by sprinkling with grated cheese and paprika on top.

7. Cook in oven 20-30 minutes until egg is almost set.

8. Stand for a several minutes so egg can finally set.

Anti-Ageing Superfoods: pumpkin, sweet potato (both great sources

of the antioxidant beta carotene), tomatoes, spinach



Roasted Vegetables

An old favourite, roast vegies can be eaten as a stand-alone dish or

as an accompaniment to baked fish, meat, firm tofu or with a garden

salad. For extra ‘pizzazz’, serve with any of the dressings suggested

earlier. Any leftovers make an interesting variation on standard picnic

fare. Alternatively, process in a blender until smooth with some olive

oil and serve as a delicious dip.

To increase the anti-ageing content of this dish choose as many root

or vine vegetables as possible, such as: carrots, sweet potato (red

and white), parsnips, swede, turnips, pumpkin, onion, eggplant,

capsicum, leeks, mushrooms, zucchini, corn cobs, whole garlic

cloves, and beetroot (if using beetroot leave the skin & ends on until

after cooking)


2 garlic cloves, chopped

2-3 sprigs fresh rosemary

Salt & pepper

1. Pre-heat oven to 200oC. Line baking tray(s) with baking paper.

2. Place oil, garlic and rosemary leaves into a large mixing bowl

and stir to combine.



3. Chop all the vegetables, making sure to cut according to size

so that everything will cook at the same time (i.e. slower

cooking ones in smaller chunks).

4. Put the vegetables in the bowl and toss to coat evenly.

5. Season with salt & pepper.

6. Place the vegies on the baking trays and bake for

approximately 40 minutes, until tender, turning occasionally to

cook evenly.

Anti-Ageing Superfoods: garlic, olive oil and your choice of

vegetables



Tempeh-Spinach Combo

Boost the anti-ageing content of this dish by using carrots, turnip,

cabbage, swede and/or sweet potato.

2-3 handfuls well washed and de-stalked spinach


A small piece fresh ginger peeled & grated

200g each butternut pumpkin, cauliflower and broccoli roughly

chopped

1 tablespoon cornflour

¼ cup cold water

200g tempeh cut into strips

Extra virgin olive oil

Tamari to taste

1 onion diced

1. Put the pumpkin, cauliflower and broccoli into a large saucepan

with the stock and ginger and bring to the boil.

2. Reduce heat to low and simmer for about 15 minutes or until

vegetables are becoming soft.



3. In a small bowl, mix the cornflour and water until smooth, then

add to vegetables and stir continuously over low heat until liquid

thickens.

4. Add the spinach and continue cooking until vegetables are

tender (about 10 minutes).

5. Meanwhile, brush the tempeh with olive oil and cook in a wok or

frying pan over a medium heat until golden brown.

6. Spoon vegetables into bowls and top with tempeh strips.

7. Season with Tamari and serve immediately.

Anti-Ageing Superfoods: spinach, ginger, pumpkin, cauliflower,

broccoli, onion



Spiced Vegetables

1 onion, diced

1 ½ teaspoons sweet paprika

1 ½ teaspoons chilli powder

2 tablespoons cumin

2 tablespoons dry, fresh coriander

1 tablespoon white pepper

2 carrots, roughly chopped

2 parsnips, roughly chopped

2 large sweet potato, roughly chopped


750mls vegetable stock


1 cup couscous, prepared according to package directions or

substitute millet for a healthier dish

Fresh coriander for garnish

1. Heat a large saucepan or casserole pot over a medium heat.

2. Add olive oil, onion, and all the spices. Cook for 5-6 minutes,

stirring often, until onion is soft.

3. Add the vegetables and cook a further 3-4 minutes, stirring

often.



4. Add lemon juice and stock and bring to the boil.

5. Reduce heat, cover, and cook for 45 minutes.

6. Serve over a bed of couscous/millet garnished with coriander

leaves.

Anti-Ageing Superfoods: onion, cumin, carrots, sweet potato, lemon

juice, parsnips, millet



Ratatouille

½ cup vegetable stock

2 onions, cut into wedges


2 egg plants, roughly chopped

2 zucchini, sliced

4 tomatoes, peeled and chopped

2 capsicums, chopped

6 green beans, chopped

1 stick celery, chopped

10 cauliflower florets

1 carrot, thinly sliced

1 teaspoon dried basil

1 teaspoon celery seed

1. In a large frying pan add stock, onions and garlic. Cover and

cook for 2 minutes over a gentle heat.

2. Add egg plant and zucchini, cook for 5 minutes.

3. Add remaining ingredients, including herbs.

4. Warm through for 10 minutes and serve immediately.



Anti-Ageing Superfoods: onions, garlic, zucchini, tomatoes,

capsicums, green beans, celery, cauliflower, carrots



Shepherd’s Pie

1.5 kg sweet potato


1 ½ tablespoons tomato paste

1 small onion, diced

½ cup each peas and corn (fresh or frozen)


½ cup dried green lentils (or 150g lean mince)

Small handful of fresh herbs of your choice

1 medium carrot, diced

½ cup grated cheddar cheese


1 x 400g can crushed tomatoes

Sea salt & pepper

Pre-heat oven to 180oC.

1. Peel and cut sweet potato into large chunks. Steam for 10

minutes, or until tender. Mash to a smooth consistency, season

with salt and pepper, then set aside.

2. Warm the oil in a large saucepan over medium heat and gently

fry the onion and garlic until onion softens.



3. Add the lentils (or mince) and carrot and fry gently until carrot

begins to soften.

4. Add the stock, tomatoes, tomato paste and bring to the boil.

5. Reduce heat to medium-low and simmer for 30 minutes.

6. Add the peas and corn and continue to simmer 10 minutes until

thick.

7. Stir in the herbs and transfer to a large ovenproof dish.

8. Cover with mashed sweet potato and sprinkle with cheese.

9. Bake for 15 minutes or until the top is golden.

Anti-Ageing Superfoods: sweet potatoes, tomatoes, onion, peas,

corn, garlic, green lentils



Barley and Vegetable Casserole

2 cloves garlic, chopped

1 onion, diced

1 small parsnip, diced

2 cups barley


2 small carrots, diced

2 sticks celery, diced


1. Cook the garlic gently in the oil, add the vegetables, and then

stir for 2 minutes.

2. Add the barley and the stock.

3. Simmer gently for 40 minutes and serve.

Anti-Ageing Superfoods: garlic, onion, barley, olive oil, carrots, celery



Chickpea and Tofu Curry

½ cup dried chickpeas

400ml low-fat coconut milk

1 tablespoon olive oil

1 cup water

1 onion, chopped

2 tablespoon red lentils, rinsed


1 cinnamon stick

1 teaspoon fresh ginger, grated

400g firm tofu

1 tablespoon curry powder

2 tablespoon fresh coriander

½ teaspoon cumin

½ teaspoon garam masala

1. Soak chickpeas overnight. Drain and rinse well. Put in pot,

covered with fresh water. Boil for 15 minutes, then simmer

gently for about 1 hour or until chickpeas are tender. Drain.

2. Sauté onion and garlic in oil in a wide-based casserole dish.

Add ginger, curry powder, cumin and garam masala. Cook for a

few minutes.



3. Add coconut milk, water, lentils, cinnamon and chickpeas.

4. Simmer gently until lentils are very soft and liquid begins to

thicken. Add more water if sauce is too thick.

5. Boil tofu in water for 5 minutes, drain and allow to steam dry.

6. Cut into pieces, add to curry dish and gently heat through.

7. Garnish with coriander just before serving.

Anti-Ageing Superfoods: chickpeas, olive oil, onion, lentils, garlic,

ginger, cumin



Millet Risotto

300gm millet (soaked for at least 4 hours)

100g peas

1 red capsicum, diced

1 red onion, diced


1 carrot, diced

1 zucchini, diced

1. Rinse the millet well, place with the stock in a pan and bring to

the boil.

2. Reduce heat, add the vegetables and simmer for 5 minutes.

3. Remove from heat and let sit for 10 minutes before fluffing up

and serving.

Anti-Ageing Superfoods: millet, peas, red capsicum, onion, carrot,

zucchini



Chunky Chick Pea Stew


2 onions, diced


½ head cauliflower, cut in small florets

1 cup eggplant, chopped in 1 inch cubes

½ cup each red and green capsicum, chopped

2 cans diced tomatoes

1 can chickpeas, drained and rinsed

1 cup vegetable stock

1 teaspoon paprika

½ teaspoon cumin

½ teaspoon dried tarragon

2 tablespoons fresh basil, chopped

1. Warm oil in a large saucepan over medium heat.

2. Add onion and garlic and cook until onions are soft. Add

paprika, cumin, carrots, capsicum and tomatoes and stir

through.

3. Bring to the boil, then reduce heat and simmer, covered, for 10-

15 minutes.



4. During cooking, add more stock as needed to prevent sticking.

5. Add cauliflower and simmer for 5-10 minutes.

6. Add eggplant and chickpeas and simmer for a further 5-10

minutes.

7. Stir through tarragon and basil and serve immediately.

Anti-Ageing Superfoods: olive oil, onions, garlic, cauliflower,

capsicums (red especially), tomatoes, chickpeas, cumin



Split Pea Patties

350g green or yellow split peas

2 tablespoons fresh coriander or parsley, chopped

2 teaspoons each dried ginger and cinnamon

2 teaspoons sesame seeds

1 green chilli, seeded and chopped finely

1 teaspoon turmeric

Extra virgin olive oil

Plain yoghurt

1. Soak split peas in water overnight. Drain and puree.

2. Transfer split pea paste into a bowl and add herbs, spices,

seeds and chilli. Mix to form a sticky consistency. If the mixture

is too wet, add quick oats until desired consistency achieved.

3. Heat small amount of oil in frying pan.

4. Form into small patties and fry in batches, turning once until

nicely brown on each side, adding more oil if necessary.

5. Remove and let drain on absorbent kitchen paper.

6. Serve hot or cold with natural yoghurt.



Anti-Ageing Superfoods: split peas, parsley, ginger, sesame seeds,

turmeric, olive oil



Baked Spicy Fish

Because these fish fillets are cooked in their own packets, each one

can be tailored to suit individual tastes - for instance, more or less

chilli can be added as required.

Fillets of firm white fish, 1 per person

1 red chilli, seeded and sliced

Juice of 1 lemon

1 (extra) lemon, sliced thinly

½ tablespoon honey

Paprika

1. Pre-heat oven to 160o - 180oC.

2. Combine chilli, lemon juice and honey in a bowl.

3. Place each fish fillet on a piece of foil and drizzle with honey

mixture.

4. Sprinkle with paprika and layer lemon slices on top of each

piece.

5. Fold foil over fish and crimp edges together to form a package.



6. Place packages on an oven tray and bake for 8-10 minutes or

until fish is cooked all the way through.

7. Remove from oven and allow to stand for a couple of minutes

before serving.

Anti-Ageing Superfoods: fish, lemon



Poached Fish

1 small carrot coarsely chopped

1 stalk celery coarsely chopped

1 small onion coarsely chopped

2 tbsp white wine vinegar or rice vinegar

8 whole black peppercorns

1 bay leaf

500g fish fillets, fresh or frozen and defrosted

1. Place vegetables, vinegar, peppercorns and bay leaf fry pan.

2. Lay fish on top and add cool tap water just

3. Heat, uncovered, over medium heat until water begins simmer;

make sure the water does not boil.

4. Simmer until fish is firm and no longer translucent.

5. Remove fish by carefully lifting with large, slotted spatulas.

6. Let the fish sit for a few minutes, drain off any excess liquid and

serve.

Anti-Ageing Super Foods: carrots, celery, onions, fish



Tuna Tabouleh

¾ cup Bulghur wheat


2 medium Tomatoes, diced

2 x 185g tins Tuna packed in Spring Water

3 medium spring onions, thinly sliced

¼ cup chopped fresh coriander

½ teaspoon sea salt

1/3 teaspoon freshly ground pepper

2 Tablespoons fresh lemon juice

1. Place cooled bulghur in a bowl with the olive oil and combine.

2. Add the tomatoes, tuna, spring onions, coriander, salt and

pepper and toss.

3. Serve immediately and refrigerate for several hours before

serving.

Anti-Ageing Superfoods: Bulghur, olive oil, tomatoes, tuna, spring

onions, lemon juice



Tuna Tapenade

185g tin tuna packed in Olive Oil

1 clove garlic, peeled

1 Tablespoon fresh lemon juice

¼ teaspoon freshly ground black pepper

1 Tablespoon chopped fresh parsley

3 Tablespoons olive oil, preferably extra-virgin

1 Tablespoon capers in vinegar, rinsed

1. Place the tuna, garlic, lemon juice, pepper and parsley

processor.

2. Turn the machine on and slowly pour the through the feed tube.

3. Stop the machine and scrape sides.

4. Add the capers and pulse briefly to chop them into the mixture.

5. Scrape the tapenade into a small serving and refrigerate until

ready to use.

Anti-Ageing Superfoods: tuna, garlic, lemon juice, parsley olive oil



Tuscan Beans Baked With Tuna and Lemon

1.5 cups of dried cannelloni beans soaked overnight

3 cups of cold water

10 large sage leaves

4 tablespoons of olive oil

Sea salt

Freshly ground black pepper

185g tin tuna packed in spring water

1 large lemon

10 small Italian parsley, leaves only

1. Preheat oven to 200 degrees centigrade.

2. Rinse and place them in a heavy ovenproof casserole.

3. Add olive oil, garlic and fresh black pepper to taste.

4. Cover casserole and bake for about 2 hours, stirring the (The

cooking time for beans can vary a lot, depending dryness and

the method that was used to dry them).

5. When beans are almost cooked, place the tuna in a small glass

bowl, squeeze the juice of the lemon over it



6. Remove the cooked beans from the oven, add tuna salt and

pepper to taste, and bake uncovered, for 10 minutes

7. Remove from the oven and serve with freshly ground pepper

and parsley sprinkled over each serving.

Anti-Ageing Superfoods: cannellini beans, olive oil, tuna, lemon,

parsley



Two Bean and Tuna Salad

250 g thin green beans stemmed

Sea salt


1 large garlic clove, very thinly sliced

1 small red capsicum cut into thin strips

2 Tablespoons chopped fresh basil or Italian parsley

½ teaspoon freshly ground black pepper

2 x 185g tins tuna packed in spring water

1. In a medium saucepan bring 2 ½ cm of lightly salted a boil over

moderately high heat.

2. Place the green beans saucepan, cover and cook until tender,

5 to 6 minutes. Set aside.

3. Heat the olive oil in a large skillet over low garlic slices and

cook, stirring until softened and about 2 minutes; do not brown.

4. Stir in the capsicum cook, until softened, about 4 minutes.

5. Add the cooked increase the heat to moderate and cook,

stirring, until combined and hot.



6. Stir in the tuna, basil and black. Serve warm or at room

temperature.

Anti-Ageing Superfoods: green beans, olive oil, garlic, capsicum,

parsley, tuna



Mexican Fish Stew

3 cups stock

1-1/2 cups water

1/4 cup dry white wine

1 onion, cut into approx. 1cm wedges

2 spring onions, thinly sliced

2 cloves garlic, minced

1 chilli (e.g. jalapeno), seeded and thinly sliced

2 zucchini, thinly sliced

2 tomatoes cooked, seeded and finely chopped

500g haddock fillets, cubed

2 tablespoons vinegar (preferably rice)


3/4 cup fresh coriander, chopped

1. In a heavy saucepan combine stock, water, wine, and chilli.

2. Bring to a boil. Reduce heat to medium. Simmer, uncovered,

for about 15 minutes, until onion becomes translucent. Stir in

zucchini and tomatoes.

3. When mixture begins simmer, add fish.



4. Gently fold into broth and simmer until fish turns opaque. Stir in

vinegar, coriander and salt to taste.

5. Remove from heat and serve.

Anti-Ageing Superfoods: onion, spring onions, garlic, zucchini,

tomatoes, fish, olive oil



Spicy Mediterranean Fish

2 spring onions, sliced

2 large ripe tomatoes/cooked, chopped


2 tablespoons plus 2 teaspoons white wine

1 teaspoon chilli powder

2 Tablespoons plus 2 teaspoons fresh basil, chopped

2 Tablespoons plus 2 teaspoons extra virgin olive oil

4 whitefish fillets, about 185g each

1. Combine all ingredients except fish and olive oil.

2. Heat oil in a heavy non-stick pan over a medium.

3. Sauté fish for 3 minutes or until golden.

4. Turn fish.

5. Simmer for 3 minutes or until fish flakes easily with a fork.

6. Serve with sauce.

Anti-Ageing Superfoods: spring onions, tomatoes, garlic, olive oil, fish



Fish Stew

1 ½ tablespoons Extra virgin olive oil

1 medium onion/cooked, chopped

3 celery sticks, chopped

6 carrots, thinly sliced

¾ cup Italian style peeled tomatoes, coarsely chopped

¼ cup dry white wine

1 clove garlic, minced

¾ teaspoon of rosemary

2 Tablespoons cold water

Approximately 300g cut green beans

500g skinless cod fillets, cut into 2 inch pieces

1. Heat half the olive oil over a medium-high heat in non-stick pan.

2. Sauté onion, celery and carrots for minutes, stirring frequently

until vegetables are tomatoes, wine, garlic, rosemary, and salt

and pepper

3. Bring to a boil.

4. Add green beans.

5. Reduce heat to simmer for 7 minutes or until slightly thickened.



6. Add stew and simmer about 5-7 minutes, or until fish is opaque

throughout.

Anti-Ageing Superfoods: olive oil, onion, celery, carrots, tomatoes,

garlic, green beans, fish



Simple Fish Marinade

3 Tablespoons Extra virgin olive oil

2 Tablespoons Spring onions, finely chopped

2 teaspoons fresh herbs of your choice (e.g. dill, parsley or tarragon)

1. Combine all ingredients, stirring until well blended.

2. Remember to always marinate in the refrigerator.

Anti-Ageing Superfoods: fish, olive oil, spring onions, some herbs



Spicy Fish with Tomato and Basil

2 Tablespoons plus 2 teaspoons extra virgin olive oil

4 fish fillets

1 small onion, thinly sliced

2 large tomatoes, chopped


1/3 cup plus 3 tablespoons dry white wine or apple juice

1. Heat oil in a pan over a moderate heat.

2. Add fish and cook for 8-10 minutes or until fish flakes with a

fork.

3. Remove from pan and cover with foil to keep warm.

4. Sauté onions for 2-3 minute

5. Add tomatoes, garlic, wine, chilli sauce, and basil and continue

cooking until heated through.

6. Arrange fish on plates and top with sauce.

Anti-Ageing Superfoods: olive oil, fish, onion, tomatoes, garlic, apple juice



Vegetable and Fish Bundles

Aluminium foil, 2 pieces, each 18x18 inch

4 whitefish fillets

125g mushrooms, sliced

125g tomatoes, sliced

125g zucchini, sliced

125g yellow squash, sliced

Fresh garlic and herbs to taste

1/3 cup water

1. Prepare grill or broiler

2. Arrange fish equally on foil sheets

3. Top with vegetables

4. Combine garlic, herbs and water in a bowl and pour evenly over

vegetables.

5. Wrap foil into packets, sealing edges tightly with a double fold.

6. Grill or broil for 15 – 20 minutes seam side up or until fish flakes

easily.

Anti-Ageing Superfoods: fish, tomatoes, zucchini, squash, garlic,

selected herbs



Fish Creole

500g white fish


2 tomatoes, chopped

1 cup green capsicum, seeded and chopped

1/3 cup onion, chopped

1/4 teaspoon pepper

1/8 teaspoon hot chilli sauce, or to taste

1. Preheat oven to 180-190 degrees centigrade.

2. Rinse with towel and arrange in baking dish.

3. Pour lemon over fish.

4. Arrange vegetables around fish and sprinkle and hot red

pepper sauce.

5. Cover and bake 20-30 minutes until fish flakes easily with a

fork.

Anti-Ageing Superfoods: fish, lemon juice, tomatoes, capsicum, onion



Basil and Lemon Fish Fillets



4 white fish fillets

1/3 cup plus 3 Tablespoons basil leaves, torn

Lemon or lime juice, to taste

1. Heat oil in a large frying pan over a moderate heat.

2. Cook for 1 minute.

3. Add fish and cook for a few either side or until fish flakes when

tested with a minutes total.

4. Just before fish is cooked, add basil lemon or lime juice.

5. Boost the antioxidant value of this meal by serving with a green

salad with sprouts and sesame seeds.

Anti-Ageing Superfoods: olive oil, garlic, fish, lemon or lime juice



Green Peppercorn and Lemon Fish

4 white fish fillets

1/3 cup plus 3 Tablespoons lemon juice

Thyme and spring onions.

1. Cover and refrigerate several overnight.

2. Heat oil in a heavy, non-stick pan over high heat.

3. Cook fish 4-5 minutes per side, brushing fish with marinade

during cooking.

Anti-Ageing Superfoods: fish, lemon juice, spring onions. Serve with

a crisp green salad or baked vegetables to make this an anti-ageing

super meal.



Grilled Fish Fillets with Lentil Salsa

500g canned lentils, rinsed and drained

1 green capsicum, seeded and finely chopped

1/3 cup onion, finely chopped

2 tomatoes, chopped

1/4 cup fresh coriander, chopped

3 Tablespoons Extra virgin olive oil

3 Tablespoons red wine vinegar

4 orange roughy or snapper fillets, about 6 oz. each, patted dry

1. Combine first 7 ingredients and salt and pepper to taste in a

bowl.

2. Prepare grill or turn on broiler.

3. Season fish with salt and pepper to taste.

4. Arrange fish on an oiled grill rack or broiler pan.

5. Grill or broil 6 inches from heat source 4-5 minutes per side or

until fish flakes easily with a fork.

6. Serve with a spoonful of salsa.



Anti-Ageing Superfoods: lentils, capsicum, onion, tomatoes, olive oil,

fish



Spanish Baked Fish

500g perch fillets

1 cup tomato puree

1/3 cup onions, sliced

1/2 teaspoon garlic powder

2 teaspoons chilli powder

1 teaspoon dried oregano

1/8 teaspoon ground cumin

1. Preheat oven to temperature 350°F.

2. Place fish in 9x13 inch baking dish.

3. Mix remaining ingredients and spread over fish.

4. Bake until fish flakes easily with a fork, about 15 - 20 minutes.

Anti-Ageing Superfoods: fish, tomato, onions, garlic, cumin



Baked Fish with Black Pepper

1kg whitefish fillets

1 teaspoon sea salt

1/4 teaspoon turmeric

1 teaspoon cumin powder

1 teaspoon ground black pepper

2 cloves garlic, chopped

2 teaspoons extra virgin olive oil

1 Tbsp. fresh lemon juice

1. Place fish fillets in a bowl, sprinkle with salt, turmeric, black

pepper and garlic, tossing to coat well.

2. Cover marinate for 20 minutes at room temperature or

refrigerator.


4. Coat the bottom of baking dish with the oil.

5. Place the fish layer and pour the marinade over it.

6. Bake uncovered minutes.

7. The fish should be firm to the touch.

8. Fish is done when it easily flakes with a fork. Sprinkle with

lemon and serve.



Anti-Ageing Superfoods: fish, turmeric, cumin, garlic, lemon juice,

olive oil



Hearty Fish and Bean Hot Pot


500g skinned white fish fillets, chopped

1 clove garlic, finely chopped

1 medium onion, coarsely chopped

½ teaspoon turmeric

2 tablespoons tomato paste

1 ¾ cups canned crushed tomatoes, undrained

1 small chicken stock cube, crumbled

1 ¼ cups water

½ teaspoon dried oregano leaves

1 can white (e.g. cannellini) beans

1 small lime, sliced

1. Heat half the oil in a heavy non-stick frying pan high heat.

2. Arrange fish in a single layer and cook or until well browned all

over.

3. Drain on absorbent paper

4. Cook garlic, onion and turmeric in same frying constantly over

medium heat for 3 minutes or until onion is soft.



5. Stir in the next 6 ingredients and bring to the boil.

6. Reduce over a low heat and simmer 3 minutes, or until mixture

is slightly thickened.

7. Stir in last ingredients. Pour over fish.

Anti-Ageing Superfoods: olive oil, fish, garlic, onion, turmeric, tomato,

cannellini beans, limes



Grilled Fish Fillets with Herb Dressing

4 fish fillets

1/8 teaspoon ground black pepper

1/4 cup plus 3 Tablespoons extra virgin olive oil

1/4 cup lemon juice

2 tablespoons fresh dill, chopped

2 tablespoons continental parsley, chopped

Sea salt and pepper, to taste

1. Heat the grill

2. Sprinkle fillets with pepper, cook for 2-until fish is cooked

through.

3. Place oil in a bowl and gradually add lemon juice whisking

continuously until all lemon is incorporated in oil.

4. Add fresh herbs and season to taste.

5. Pour dressing over the fish.

6. Serve with steamed vegetables.

Anti-Ageing Superfoods: fish, olive oil, lemon juice, parsley



Citrus Herb Topping For Fish

1/3 cup orange juice

2 Tablespoons lemon juice

1/2 teaspoon rosemary, crumbled, or 1 teaspoon fresh, minced

1 teaspoon parsley, minced

1/4 teaspoon sea salt, to taste

1/8 teaspoon cayenne pepper

2 teaspoons extra virgin olive oil

2 spring onions, minced

2 oranges, peeled and sectioned

1. Combine first 6 ingredients in a bowl.

2. Stir well and set aside

3. Heat oil in a non-stick pan over a medium heat.

4. Add onions and sauté 2 minutes.

5. Add orange juice mixture, bring to boil and cook for 1 minute.

6. Remove from heat and orange sections. Serve with fish.



Anti-Ageing Superfoods: oranges, lemons, parsley, olive oil, spring

onions



Vegetable and Prawn Stir-Fry

700g uncooked prawns

1 tbsp extra virgin olive oil

1 onion, sliced

200g broccoli, cut into small pieces


1 red capsicum, sliced

150g small mushrooms

2 tsp fresh ginger, grated

1 ½ cups stock

1 ½ tbsp lime juice

1. Peel prawns and remove veins. Wash.

2. Heat 2 tsp oil in wok. Add prawns and stir fry over high heat for

1 minute. Remove.

3. Heat remaining oil, add capsicum, onion and broccoli.

4. Stir fry for 2 minutes then add mushrooms, garlic and ginger fry

for an additional few minutes.

5. Add prawns and remaining ingredients, stir fry or until tender.



Anti-Ageing Superfoods: olive oil, onion, broccoli, garlic, capsicum,

ginger, lime juice



Fish with Herbs and Lime

4 x 150g firm fish fillets, rinsed

Approx. 4 tbsp fresh lime juice

4 garlic cloves, minced

½ teaspoon dried rosemary

½ teaspoon dried thyme

1 teaspoon sweet paprika

1/3 cup chopped fresh parsley

1/3 - ½ cup chopped spring onions


2. Combine lime juice, garlic, spring onions, rosemary, thyme,

paprika and tomatoes.

3. Place fillet in an unoiled, baking dish and spread the topping

evenly on top

4. Cover the tightly with foil and bake for approximately 25

minutes, or until the fish flakes easily with a fork.

Anti-Ageing Superfoods: fish, lime juice, garlic, parsley, spring onions



Fish Steaks with Fennel

1 teaspoon ground fennel

1 teaspoon ground thyme

2 cups chopped leeks

Sea salt and ground pepper

3 cups thinly sliced fennel bulb

Pinch saffron (optional)

¾ cup orange juice

1. Rinse fish, pat dry and place in baking dish.

2. Combine lemon juice, wine, and garlic and pour over fish.

3. Cover and refrigerate for approximately one hour, turning once.

4. For the sauce combine the wine with the ground fennel, leeks

and salt and pepper in a covered saucepan.

5. Bring to a boil, reduce the heat and simmer for 5 minutes.

6. Add fennel and continue to simmer for about 5 minutes

vegetables are tender. Add saffron if using.

7. Add juice and cook for a further 2 minutes.



8. Preheat oven to 180 degrees Celsius.

9. Pour the sauce over the marinated fish steaks, cover and bake

for approximately 25 to 30 minutes.

Anti-Ageing Superfoods: leeks, orange juice



One Dish Fish Meal

6 tomatoes, sliced

1 zucchini, sliced

1 bunch spinach, washed and roughly torn

750gms firm fish fillets


Juice from 1 lemon

Sea salt & pepper

¼ cup basil, roughly chopped

½ cup dill, roughly chopped


1. Pre-heat oven to 200oC.

2. Brush or spray a ceramic baking dish with oil.

3. Place ½ of the sliced vegetables over the base in a layer.

4. Combine the garlic, lemon juice and basil. Layer the fish over

the vegetables and drizzle with juice mixture.

5. Finish with another layer of the remaining vegetables.



6. Sprinkle with salt, pepper and dill and bake for 30-35 minutes,

until fish is tender.

Anti-Ageing Superfoods: tomatoes, zucchini, spinach, fish, garlic,

lemon



Lettuce Cups



400g lean mince (beef or chicken)

½ red capsicum, sliced thinly

1 cup each frozen peas and corn

1 can 5 bean mix

4 tablespoons San Choy Bow sauce

½ iceberg lettuce

1. Add olive oil to heated frying pan and lightly sauté garlic and

capsicum. Add mince and stir until browned.

2. Add sauce and stir through thoroughly.

3. Rinse and drain bean mix and add to pan along with peas and

corn.

4. Simmer on low heat until meat is cooked through.

5. Remove core of lettuce.

6. Peel off sheets from the inside out so as to form ‘cups’.



7. Scoop mince mixture into cups and serve immediately.

Anti-Ageing Superfoods: olive oil, garlic, capsicum, peas, corn, beans



Conclusion

At the end of the day, you have the most control over your life.

Certain factors outside our control may influence how we are and

how we behave in the world, but ultimately we can choose how we

respond to those influences. Just the fact you are reading this manual

and have purchased The Seven Secrets DVD, indicates that you are

in some way dissatisfied with some aspect of your life and, by reading

this, you have already taken the first step towards improving your

health and well being. You have made a good choice: practising

Yoga every day, fuelling your body with the appropriate nutrients

(through food and supplements) and maintaining optimal hydration all

have the potential to have a profound effect on your life.

However, bear in mind that old habits die hard, and it will sometimes

be a challenge to stick to the routine each day: we all know that life

has a way of barging in to our plans and schedules unannounced. It

will be easy to put off the routine for one extra busy day, with full

intentions of resuming again the next day.… until life will barge in

again, and all too soon the DVD's could be shoved to the back of the

cabinet collecting dust, and your bones and muscles will start to

seize. Why is that we always make sure we get to work on time, or

we visit our parents or grandparents regularly, or we turn up every

week to our kids sporting events and then take all the dirty washing



home; yet we are always so complacent about letting ourselves

down? Why do we respond to everyone else's needs most often at

the expense of our own? It's true that your job pays the bills, and your

parents deserve your time and respect, and you need to contribute to

your community ..… but your body – the only one you'll ever have –

pays even bigger dividends if you treat it right. It surely needs your

time and respect, because you're in big trouble if it breaks down. And

it will give back to you what you put in. If you ignore it, it will stop

responding. If you insist on dedicating a small portion of your day to

your Yoga routine such as we recommend in The Seven Secrets and

eating well you will get the benefits back tenfold.

Yoga has experienced a surge of popularity lately but it is no fad;

remember, it has been around for 6000 years. Yoga is the key to a

long and healthy life. There is no other fitness or beauty regime you

can follow which will give you the same anti-aging benefits that you

will achieve with a regular Yoga program. Yoga can become a part of

your life, energising your body and invigorating your mind. If you feel

discouraged, remember that your life is a journey, and Yoga is the

way by which you can nourish yourself and enable you to get right to

the end. It is not a trend: it will still be there, keeping you strong, long

after the current daily stresses have become less than memories.



Lao-Tzu famously said, "A journey of a thousand miles must begin

with a single step." You have already taken the first step, by

purchasing The Seven Secrets pack. It is now up to you to take the

second.



REFERENCES

ABC TV online, http://www.abc.net.au/catalyst/stories/s1938423.htm,

accessed 16 July 07

Ancient Secret of the Fountain of Youth, Book 2, 1999, Doubleday

Publishing

Collins gem: Yoga, Patricia A Ralston & Caroline Smart, 2005,

HarperCollins Publishers

Holistic Online, www.holisticonline.com, accessed 15 July 07

Kundalini Yoga, Shakta Kaur Khalsa, 2001, Dorling Kindersley

Publishing

Living Yoga: Creating a Life Practice, Christy Turlington, 2002,

Penguin books

Ottawa Yoga, www.ottawayoga.com, accessed 7 July 07,



The New Yoga for People Over 50, Suza Francina, 1997, Health

Communications

University of Maryland 'Complementary Medicine'

http://www.umm.edu/altmed/articles/yoga-000364.htm, accessed 26

June 07

Wikipedia, wikipedia.org, accessed 26 June 07 & 15 July 07

Yoga for Dummies: A Reference for the Rest of Us! Kelly Baker,

George Feuerstein, & Larry Payne, 2003, Wiley Publishing Australia

Yoga Journal, www.yogajournal.com, accessed 2 July 07

Yoga Turns Back the Clock, Glenda Twining, 2003, Fair Winds Press

Documents

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