Age Less, Live More ( Beyond 100 ) [1 ed.]

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Age ♦ Less Live ♦ More

“When you see a man who is 107 years young and he looks like he’s in his early sixties at most, it’s hard to deny the words contained in this book. Of all of the health books and guides that I’ve read by famous doctors or big time athletes, none has matched what Bernando has accomplished. I recommend the principles in this book to everyone. ”

—Paul Nison, Author, Speaker and Raw Food Chef

“Being a nutritionist myself for over 40 years, when I read Bernando’s book I was not only inspired but knew I was reading a great book about a great man. I would recommend this book to anyone. It is a must read! ”

—Dr. Fred Bisci, Ph.D., Nutritionist

Age ♦ Less Live ♦ More Achieving Health and Vitality at 107 and Beyond

By Bernando LaPallo

As Told To and Written By Anne Cornelius

—FOR OUR READERS— DISCLAIMER This book contains the opinions and ideas of the author, which are not intended to be a substitute for medical advice or treatment. It is sold with the understanding that the author and publisher are not rendering any kind of medical, health, diet, exercise, or any other personal or professional services, nor is this book intended to replace the advice of trained medical professionals. A physician should be consulted prior to adopting any suggestions or programs described in this book. The author, writer, and publisher specifically disclaim any and all liability, loss, or risk, personal or otherwise, arising directly or indirectly from the use of the contents of this book. ♦♦♦

Book Design and Photography: Ronald Seehoffer Cover Photo: Bernando LaPallo giving a lecture at Logos Church, Scottsdale, AZ—January 2008 First Edition—Copyright © 2008 by Bernando LaPallo All rights reserved. No part of this book may be reproduced, stored, or transmitted by any means—whether auditory, graphic, mechanical, or electronic—without written permission of both publisher and author, except in the case of brief excerpts used in critical articles and reviews. Unauthorized reproduction of any part of this work is illegal and is punishable by law.

For my father, Bernando LaPallo, Sr.

CONTENTS

DISCLAIMER

iv

ACKNOWLEDGMENTS

ix

WRITER’S NOTE

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FOREWORD

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INTRODUCTION

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CHAPTER 1—THE PHILOSOPHY OF FAITH

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CHAPTER 2—AN OBJECT IN MOTION

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CHAPTER 3—OFFERINGS FOR THE TEMPLE

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CHAPTER 4—A DAY IN THE LIFE

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ABOUT THE AUTHORS

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ACKNOWLEDGMENTS

This book is dedicated to my dear father, Bernando LaPallo, Sr., who started me on the path to optimum health. I am grateful that he consistently taught me about proper nutrition, mental discipline, and awareness of the body, mind, and spirit connection. He taught me to think of my body as a temple, and to nourish it with the great food that Mother Earth grows for us. And he taught me about God and how to treat myself and others with the utmost respect. I would not be the person I am today if it were not for my father. I want to thank my wonderful wife, Georgette, for being by my side and supporting me through thick and thin. I would like to acknowledge my daughters, Lee Chamberlin and Nandra Gant, for passing down my principles to their children and grandchildren, and also Yvette Leslie, who has been like a daughter to me. I would like to acknowledge my son, Philip LaPallo (deceased); I truly regret that I was not able to play a larger role in his life. I would like to express my deepest gratitude to Kenneth Leslie for his ceaseless encouragement, without which this book may not have been written. And I would like to thank Rev. Wesley Kittling for his friendship and support.

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This book is also dedicated to all those who believe that it is possible to live a long and healthy life—a productive life full of vitality, enthusiasm, and service—regardless of the number of birthdays that have come and gone. And finally, I want to dedicate this book to all those people who have encouraged me to write my story and to share the wisdom and experience that have come my way.

Bernando LaPallo

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WRITER'S NOTE

Before meeting Bernando LaPallo, I had a very narrowminded view about aging. Like most people, I did not look forward to getting old and dreaded the inevitable outcome. I heard many people express the same fear, believing that to live a long life meant ending up feeble and helpless or, worse yet, sitting alone in a nursing home, awaiting the end. When I met Bernando a little more than a year ago, he single-handedly shattered all of my preconceived notions about aging. I found myself in the presence of a youthful, vibrant man, so full of life and vitality, who also just happened to be 105 years old! His incredible memory and wisdom, coupled with his infectious laughter, captivated my heart. He soon became my hero and my inspiration. Bernando lovingly showed me a different path—a path of health, vitality, and profound change. I visited him regularly, and was mesmerized by his stories of travel and adventure. When the opportunity came for me to get involved with his book, I was ecstatic. I wanted to help get his ‘secrets’ out to the world. And I wanted others to experience the same paradigm shift that I experienced when I first met this man.

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With that intention in mind, I embarked on this journey with humility in my heart and a profound desire to help deliver Bernando’s message of hope to everyone who seeks to live a better life—at any age. In closing, I would also like to express my sincere gratitude to my husband, Ronald Seehoffer. A gifted writer and editor in his own right, Ron’s help and guidance during the arduous tasks of researching, writing, and editing this manuscript proved invaluable. His support and encouragement were truly a blessing.

Anne Cornelius

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FOREWORD

This book represents my father’s generosity, compassion, love for his family and friends and his genuine need to do all he can to help others. I am an eyewitness to his remarkable health. The keys to his mental and physical flexibility are the results of his belief system which is contained in these pages. As you read, consider making these practical tools your guide to a longer, healthier, richer life. I can assure you of the extraordinary benefits these practical methods provide to help you feel good and look better. What you are unable to hear as you read his words is my Dad’s resonant voice, still more bass than tenor, still as measured and tempered in conversation as when my sister and I were growing up. When I lived in California, my Dad came to visit. We chatted as we walked through the airport toward the baggage claim. Without a word of warning, Dad broke away from our conversation, sprinted some twenty-five feet to the baggage carousel, and called to me over his shoulder, “There’s my bag.” Dad was 99. To begin to write a book at 106 and complete it before his 107th birthday comes as no surprise. He’s fond of saying that he makes plans for living, not for dying. This book is a testament to his credo. xiii

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The word “spiritual” has come to mean many things. It indicates to me an individual’s vitally alive essence. In this book, my Dad invokes the spiritual aspect of his way of living to encourage readers to develop their vital essence. In some cases, his health principles are proven by scientific research and by cultural history and in others by the author’s personal history of their salutary results. His methods stimulate the vital essence in each of us and give a spiritual boost to our physical bodies. When you feel good, your spirits are lifted. My Dad has only hinted at his follies of youth. At the start of the “roaring twenties”, when he was a young man living in New York City, it can’t have been easy to resist that period’s reported excesses with its temptations to sample forbidden fruit. My Dad was and is a good looking guy. Temptation was surely in the air of the speakeasy and the gambling joints he briefly mentions. If during his salad days he did swerve into the fast lane and threw caution and health concerns to the winds, he’s been on track throughout my lifetime and has influenced me more by his consistently stable, health-oriented actions than by words. Throughout my life he stressed the importance of good health and is fond of reminding the family that if you have your health, you have everything. His sixty year career as a chef who prepared good food in nutritious ways was followed by more than twentyfive years in new careers as a licensed massage therapist, reflexxiv

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ologist and herbologist. Taken together, there’s no doubt about his commitment to living healthy and helping others to do the same. Whenever I ask my Dad how he’s doing, his robust response is always: “I feel good!” As he reminds you in this important guide to aging less and living longer, plan for the future, live in the now, breathe deeply, love generously, eat slowly and read daily starting with this successful blueprint for a healthier, more fulfilled life. Thanks for everything, Dad. Thanks for being you.

P. S. Ask my father anything about baseball, his favorite spectator sport, and he’ll give you specific plays that occurred as far back as 1922, tell you who pitched the game, who fielded the deciding out and how, inning by inning, the game unfolded. Very impressive!

Lee Chamberlin/nee La Pallo

(Ms. Chamberlin’s biography appears on the following page.)

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Lee Chamberlin, the author’s daughter, is an actress and writer. Viewers of PBS know Lee as an original cast member of “The Electric Company”. Soap opera buffs of “All My Children” will recognize her as Angie’s mother. Lee has also starred in night time television shows produced by Norman Lear and Stephen Bochco and guest starred in a large number of series including “NYPD Blue”, “The District” and “The Practice”. Ms. Chamberlin also co-starred on the big screen in “Uptown Saturday Night” and “Let's Do It Again” opposite Sidney Poitier and Bill Cosby. As a playwright, her award-winning musical, “Struttin’” was produced in New York. Ms. Chamberlin currently lives and writes on the east coast.

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INTRODUCTION

I am 107 years old. To me, there is nothing astounding about that fact. But, because I am not just 107 years old, but also healthy, fit, and mentally aware, I seem to elicit a reaction from those around me bordering on awe and disbelief. Not a day goes by that someone doesn’t corner me and ask the inevitable questions: “You’re HOW old?” “How do you do it?” “What’s your secret?” Of course, my friends who know me chuckle with delight when they see the reactions of those who find out my age for the first time—to them, it’s as natural as it is to me. Why shouldn’t someone be able to live past 100 and still be vital? The last time I went to have my yearly physical, once again the word about my age spread and before I knew it, I was surrounded by every doctor in the hospital. They could not believe that a man of 106 could look like me, talk and walk like me, and even (Heaven forbid!) have a sense of humor. There have been articles and news stories written about me, and I’ve been on television more than once. It always amuses me to see people’s reactions, because frankly, I see myself as quite normal. In Brazil, where I was born, there are many who live to

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110 or even longer. Still, no matter where I go—the store, to church, or a meeting, I am surrounded by inquiring souls, probing, asking, and trying to find out whether they, too, might enjoy a long, pain and disease free life. Finally, I decided that it was time to share what I know in a way that might reach as many people as possible. The knowledge that I hope to pass along came primarily from my father, a wellrespected doctor, as well as from a lifetime that has spanned four different careers. The advice that I will share is not difficult to follow, but it can be literally life-altering if a suitable effort is made. There are three basic aspects that I would like to share with the readers of this book. They are all equally important, and all are necessary if one wishes to live a life that will never be a burden to others, and provide a quality to their lives that they may never have thought possible. It will require a paradigm shift, but it’s easier than one might think. The first aspect I’ll be discussing is the importance of maintaining a positive, optimistic outlook on life. There have been studies that show that people who are optimistic not only live an average of seven years longer, but suffer fewer ailments than the normal population. That statistic alone should be enough motivation for most to change their outlook. 18

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I believe in and try to live my life based on the Golden Rule. To paraphrase, I want everybody to have what I have. I also believe that every person and every situation that comes our way, both good and bad, is there for a reason, and to teach us something important. There is no need to avoid or dread any negative circumstance if we look at it as an opportunity to learn. A second component that I would like to stress is the need for physical movement and exercise. We know that a body in motion, stays in motion. One needs to let the muscles do what they were designed to do by walking, stretching, and other movement. Exercise also applies to the mind. Just as the muscles of the body will atrophy without daily use, so too will the mind weaken without proper stimulation. I, for instance, try to read for a few hours every day. Not only does this exercise my mind, but it adds to my knowledge on a multitude of subjects. From doing puzzles, to working out math problems without a calculator, to writing—there are hundreds of ways to keep one’s mind fit and strong. Finally, the food we eat is perhaps the most important factor affecting the overall quality and quantity of our lives. The closer we can get to eating foods the way God made them, the better we’ll feel, and the longer we’ll live. He did not put preservatives 19

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into the earth so that the vegetables and fruits would remain on the tree for months without going bad. He did not place a microwave oven under the Tree of Life so that His children could eat mushy, nutrient-deprived food. He gave us raw fruits and vegetables that could serve as the backbone for a healthy diet, and by eating these foods one’s life will be significantly changed for the better. The final chapters of this book will provide a road map to healthy nutrition—specific details on what to eat, what not to eat, and why. There are many foods, all commonly available, that when prepared correctly offer a panacea of health benefits. Many of them are quite probably inside of your refrigerator or your pantry right now. I will discuss each in detail, and give instructions for their preparation and use. I’ll also be providing valuable information on a product that I truly believe in and that I’ve been using for more than twentyfive years, with marvelous health-enhancing results. I’m speaking of Dr. Schulze’s SuperFood—a mixture of vegetables, fruits, herbs, vitamins and minerals that is mixed as a drink and taken daily. I find it to be of immense value, and I believe that you will, too. I’ve spent my entire life practicing these principles, and I know that they work. I’ve seen others follow the same rules, and 20

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have similar results. I believe that anyone who is willing to keep an open mind and follow the simple guidelines within these pages will live, not just a longer life, but a life that’s worth living. So read on, and thank you for sharing this amazing journey with me.

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CHAPTER 1 The Philosophy of Faith

Nobody grows old merely by living a number of years. We grow old by deserting our ideals. Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul. -Samuel Ullman-

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I believe that I’m a very fortunate man. I’m fortunate because I have a body that has withstood the tests of time, and has not worked against me as I learned and began to practice a lifestyle conducive to overall health and peace of mind. I’m fortunate for all of the outstanding relationships I’ve been a part of, and for an extraordinary family. But most of all, I’m fortunate to have had a father of such wisdom, such practical knowledge and foresight, that he saw fit to impart to me a way of living that has served my so well, for so many wonderful years. I was only five years old when my father began to teach me the principles detailed within these pages. When a child is that young, there is an inherent trust that has not yet been eroded by the apparent evils of the world. As he patiently taught me certain ways to eat, and to think, and to develop my faith in a Power greater than anything I could then imagine, I had no reason to doubt him. I simply took what he told me at face value, and in my own way incorporated his lessons into my daily life. Long after my father passed away, his words continue to inspire me, my children, and my children’s children. They are as true now as they were in 1906 when I first heard them. And as they’ve served me and my family so well, I hope that by reading this book, these words will also serve you and yours.

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A Word or Two About Your ‘Genes’ Before we travel down this path together, I’d like to speak briefly about genetics. Many people believe that it’s their genes, inherited from their parents, that mostly determine how long they’ll live and what kinds of diseases they’ll be facing. These thoughts lead to feelings of powerlessness or complacency, as if everything is somehow written in stone and can’t be changed. While it’s true that genes play a role in these things, numerous studies have shown that the way we think, the environment in which we live, our diet, and other lifestyle choices are far more influential when it comes to disease risk and overall health. It’s true that both of my parents were blessed with a long life. Having their genes has no doubt helped me avoid some of the pitfalls of old age. But my son, who was part of the same gene pool but did not listen to my advice regarding mindset, diet, and exercise, died in 2002 at the age of seventy-eight. Good genes might get your foot in the door, but the choices you make in your life are what pushes it open. When it comes to your longterm quality of life, you have far more control than you realize.

Don’t Change the World—Change Yourself Before he taught me much else, my father taught me by word and by example the value of discipline and consistency. 26

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After all, there would be little point in him teaching me the myriad things that were necessary to live a long and healthy life, if I only practiced them occasionally, or not at all. These qualities are essential if one is to make progress toward the goal, and receive the reward. The flip side, of course, is that there are consequences for those who’ve learned the right way to live and yet choose a different path. I saw this firsthand on more than one occasion when I chose, for whatever reason, not to follow his advice. Thankfully, my father instilled in me a strong sense of right and wrong, and by listening to his council I found that the path of least resistance, the downstream course, was usually the correct one. I think that you will find the same to be true. As a young man living in New York during the early 1900’s, there were certainly numerous opportunities to stray from the path. Bars, brothels, gambling houses—for the person lacking willpower and discipline the seeds of failure found fertile ground. This was also a time of great division between the classes—rich or poor, black or white, man or woman—everyone seemed to be separated, by law or prejudice, from everyone else. I would often question why this was the case, but my father, in his wisdom, had a pragmatic answer. He told me to simply ‘let it go’. He knew that things would eventually improve, but to 27

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spend my valuable time and energy struggling against the intolerance of the time would just make me miserable. It was not my place to change the ways of the world, and in fact I couldn’t have done so, no matter how much I might have tried. My only responsibility, he said, was to change myself. As time went on I developed not just a tolerance, but a deep respect for myself and my fellow men. As I read the Bible and came to understand the wisdom within those pages, I focused on the similarities of those around me, and not the differences. This is also partly due to the fact that in Brazil, where I was born, there was little bias as related to color. There were certainly class distinctions based on wealth or the lack of it, but that was about the only division. As a result, I did not grow up with a chip on my shoulder because I was not the same color as my neighbor, and therefore didn’t get the same privileges. I never felt that I was a victim, or lacked control over my life, and I did not live in fear. There is a great peace and many tangible benefits to that frame of mind. Here is a story that illustrates my point: In 1935 I was serving as a chef on board a large cruise ship, making regular runs between New York City, Miami, Florida, and Rio de Janeiro, Brazil, as well as other cities down the Brazilian coast. On one particular day, while at port in Miami, my crew 28

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mates and I got into a debate as to which was the best and most beautiful beach. Pointing to the sandy swath not far from the deck on which we were seated, most of my friends were adamant that Miami hosted the finest beaches on the planet. I, however, had a very different opinion. Having been born in Brazil, I clearly felt that Copacabana Beach was far superior, with its white sands, clear blue water, and throngs of Cariocas swimming, dancing, and enjoying life. It was, for me, a paradise on earth. But try as I might, I was unable to sway my unyielding companions. I decided at that moment that I had to see with my own eyes whether the beach in front of me could truly be better than that of my homeland—after all, I had never set foot on its sands and therefore could not properly compare the two. When I voiced my plans to my shipmates, however, they jumped to their feet in alarm. I was informed in no uncertain terms that this particular beach was for ‘whites’ only, and any black man caught there would most certainly be arrested, beaten, or killed. But my mind was made up, and no amount of persuasion would make me alter my plans. Finally, when they realized that their arguments were useless, they leaned over the railings and watched me descend the gangplank, expecting the worst. Now don’t get me wrong—I don’t have a death wish, nor 29

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am I particularly stubborn by nature. I’m not prideful or have a need to defend myself or prove my point. But, as I said, I do choose not to live my life as a victim, cowering in fear because someone told me that I should. Whatever I choose to do, I hold my head up, with confidence that God will watch over and protect me. They say that animals smell fear, and if a person does not act or think of themselves as prey, they will not be treated that way. I believe that to my core, and it applies not just to the jungle realm but also to the world of man. It wasn’t long before I had walked the short distance from the dock to the beach, and soon I was strolling along the water’s edge as my friends silently looked on. Some distance ahead walked a policeman, lazily twirling his nightstick as he scanned the beach for ‘riffraff’. He apparently didn’t notice me at first, because I was well past him by the time he shouted for me to stop. The problem was that he used a name that was not my name. He used a name that was very common at the time, a name for a black man, but it was not my name. So I continued to walk away from him, casually admiring the water and the sand. It took quite some time for him to catch up to me, calling out as I continued on my way, until finally the man came up behind me and tapped me on the shoulder with his baton. 30

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“Didn’t you hear me call you?” he exclaimed, red-faced. I replied curtly, “How could you call me when you don’t know my name?” The man shook his head. “Where are you from?” “I’m from Brazil,” I stated, in a matter-of-fact way. He paused for a moment, unsure of how to react. I glanced back at my shipmates, who were all hanging far over the railing, fear clearly written on their faces. “Where is that?” he finally asked, perplexed. I was amazed. “You must be joking! Here you are—a man of the law, an intelligent man—and you mean to tell me that you don’t know where the fifth largest country in the world is?” As we were having this conversation, we’d reached the end of his beat and turned to retrace our steps. Realizing the time, I informed him that I had to get back to my ship. “You have a ship?” the man asked, his eyes wide. I just smiled and gestured toward the liner. The officer was cordial, and asked me to tell him about the wonders of my native country, which I did, with gusto. In a short time we had covered the intervening distance and were back in front of the ramp. “Do you think, when you get to Brazil, you could send me 31

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one of those cards?” he asked. I didn’t understand at first, but finally I realized that he meant a picture post card. “Sure!” I replied. “I’d be happy to!” He pulled out a pad and pen, and jotted down his address. Finally, I shook his hand and proceeded back up the gangplank as my shipmates looked on, completely dumbfounded. It took several minutes for me to fill them in on the events of the afternoon, and they couldn’t dispute what I told them as they’d seen it all with their own eyes. It seemed impossible; to them I had cheated death. But these are the kinds of things that can happen if one simply has confidence and does not live in fear. Incidentally, Copacabana Beach still holds its place at the top of my list.

Living On Purpose, and The Golden Rule There was one lesson that my father taught me more by example than by words alone. He showed me daily what it meant to live on purpose, as opposed to simply reacting to the plethora of outside events and distractions that surround us. He was active and engaged, with a vitality and zest that set him apart from his contemporaries. While those around him contemplated retire32

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ment, he didn’t seem to know the meaning of the word. As a doctor, my father spent countless hours ministering to the sick and dying throughout his long career. But even during the worst of times, such as during the influenza pandemic of 1918-19, his service went far beyond the practice of medicine. He was a living example of the Golden Rule, ‘doing unto others as you would have them do unto you’. He felt the need to share whatever he could with his fellow man, especially a vast knowledge and wisdom concerning the body, mind, and spirit. As I observed him, a desire was born within me to do the same in whatever capacity was available. It seemed that the more he did for others, the more he benefited and the better he felt. To ‘love your neighbor as yourself’, as Jesus put it, requires action and is not always easy. But as one looks outside oneself and seeks opportunities to help others, an interesting thing happens. A person begins to feel a personal satisfaction, and develops a healthy trust in his or her own abilities. To focus on the needs of another draws the attention away from the problems of one’s own life, and gives purpose where none existed before. And I believe with all my heart that having purpose, at whatever age, provides a feeling of joy and youthful enthusiasm that is so important if one is to enjoy all of the years they’ve been given. I have seen people—even quite young people—who seem 33

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aged only because they’ve lost sight of their purpose and given up on their goals. With nothing to look forward to, nothing to plan for except retirement and having more time to fish, these people are affected in ways that they don’t even realize. Without purpose, life becomes an endless series of repetitive events devoid of the enthusiasm and drive that had marked their youth. I assure you—living like this for long actually influences health and life span in a negative way. Even at 107 years old, I have as many dreams and goals as I ever had. As I work on this book, I am planning the contents of the second. I have a strong desire to find a piece of land or a building and open a restaurant, in which healthy, organic foods are prepared following the methods that I promote in this book. My friends just shake their heads, amazed that I’m more interested in going to the next Raw Foods meeting across town than parking myself in front of the TV and watching a ‘Matlock’ rerun. As far as my own purpose in life, I believe that it is threefold: First, and most important to me, is to take care of my wife of fifty years. Second, I feel that I must continue to learn all that I can about nutrition, health, and longevity through reading and attending meetings and seminars. And finally, I feel that it is my purpose to disseminate what I know, to the best of my ability, that which I have learned and which works for me.

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That, of course, is the purpose behind this book. As I said earlier: I truly want everyone to have what I have, and to never doubt that it’s possible to live a long life free of disease and mental decline. Another aspect of living on purpose is to try to focus on what’s happening Now. Think about this for a moment: How much of your day do you suppose is spent savoring the moment, and how much is spent regretting some event from the past, or dreading some imagined future? If you are like most people, odds are that thoughts of the Now do not just take a back seat to ‘more pressing’ concerns, but are probably not even in the same vehicle. Have you ever watched a young child as they go about their activities during the day? Hours can be spent just watching an inchworm move across a limb or examining a stone or a leaf. That child is probably not thinking about whether they might have left the stove on, or where the receipts are for the tax man, or why they made that stupid joke at the company Christmas party two years ago. That child spends the better part of each and every day in the Now, and they are healthy, happy, and welladjusted because of it. Jesus spoke of this when he talked about the lilies of the field not worrying about clothing and are yet beautifully adorned, and 35

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the birds not sowing or harvesting and yet are all well-fed. He asked whether being anxious could add one extra day to your life. In the end He concluded that tomorrow would take care of itself, so it wasn’t necessary to worry about past or future, only about what matters Now. This is very easy for a child, and very hard for us. Most people have, at one time or another, had what can best be described as a ‘perfect moment’. It might have been during a quiet California sunset, or while seeing one’s child for the first time as they enter the world, or during a beautiful symphony. If you’ve ever had such a moment, have you ever asked yourself why it was so wonderful? It was because you were focused on nothing else; no distracting thought fogged the perfect mirror of your mind for that brief intermission from ‘life’. Wouldn’t it be wonderful to live like that always? To take each moment, one after the other, and experience it fully? I know that it is a difficult thing to do, and I understand that in today’s society it is perhaps impossible to live a life of total spontaneity. But what I’ve found, and what I offer to you, is the value of breaking one’s day into blocks of time, during which necessary planning and action are done at appropriate times, but with other times left to the Now. If every minute of every day is spent dwelling on the future or the past, beautiful moments flit by unnoticed, and stress becomes a constant companion. And 36

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believe me, very few things can harm you and shorten your life as much as nagging, constant, stress.

It’s A Jungle Out There While it’s true that a little stress is a good thing—it keeps us alert and helps us avoid danger—the effects of chronic stress can reduce a person’s average life span by perhaps seven years or more. Consider this: •

More than forty percent of all adults suffer adverse, stressrelated health effects.

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Up to ninety percent of doctor’s office visits are for ailments and complaints related to stress.

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Stress can play a major role in high blood pressure, heart problems, diabetes, headaches, arthritis, asthma, sleep disorders, skin conditions, weight problems, and of course depression and anxiety.

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Stress costs American industry $300 billion per year—it is a major workplace hazard, according to OSHA, the Occupational Safety and Health Administration.

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Stress can also lead to substance abuse such as alcohol, tobacco, and drug use, which can compound the problem.

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Clearly, being able to recognize and deal with stress is a valuable skill, and one that could add not just more years to your life but more life to your years. There are many sources of stress in our lives. Some of them are good—starting a new and exciting job, getting married, traveling to a new place, or learning a new skill, for example. But the types of stress that I want to address are more insidious, born of fear, and regret, and guilt. These are the drivers of disease and untold suffering. Thousands of years ago, life was a near constant fight for survival. I believe that most people at that time lived in fear, never knowing at what moment death would come. Would it approach slowly, from starvation or disease, or quickly as some wild beast sprang from behind the next tree? To live life always looking over one’s shoulder for fear of being someone else’s dinner had to be an unpleasant experience. The stress of that kind of life took many a man to an early grave, I’m sure. Now it’s true that those days no longer exist for most of us, and tigers do not typically lurk behind your neighbor’s SUV. But the fact remains that the mental and physical mechanisms that are activated by fear and stress still exist within us, and still produce the same negative effects as they did back then. The ‘fight or flight’ response, with its associated release of harmful chemicals 38

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into the bloodstream, still occurs just as it always did when we’re subjected to some perceived stress. I mention this because, although the snakes and lions are behind bars at the local zoo for the most part, many of us react to other less immediate or threatening situations in life just as our ancestors used to, with equally damaging results. The predators have changed form, but still seem to be out there for many of us. The lion has become the abusive boss. The snakes are the maniac drivers that cut you off every day on the way home. The bear is the tax auditor or the belligerent neighbor or your unruly teenager. Although the jungle is history, the perceived threats are real. If you believe in your heart that you’re a victim, then it’s so. There is a legend, however, that I’ve mentioned before. A person who does not think of themselves as prey, even though they walk through a jungle filled with hungry predators, will be left alone. Predators smell fear, and will react predictably to it. No fear—no reaction. There are ways out of this pit, and one of the most important in my mind is to keep your perspective. Think long and hard about the situations that are in your life right now that are causing you to feel stress. Look at each individually, and make a decision: Will not thinking about it for some period of time harm you? If attention is shifted to something that feels better, if only for a 39

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moment, will you be dragged off into the bushes? Are the situations in your life so unmanageable that you are willing to kill yourself for them? Because, frankly, that’s what’s happening if you continue to allow negative stress to inundate your thoughts and emotions. The goal here is to live a long, healthy, and happy life, and it comes down to priorities. Now, I am not in any way trying to trivialize something that to you may be a seriously traumatic situation, nor am I trying to be insensitive. But I am asking you to hold whatever it is up to the light, and ask yourself these questions, and even to be selfish enough to think that your health and well-being matter, perhaps more than the external situations you’re dealing with. To be selfish is not a sin—understand that it’s very hard to help others, mentor your children, or to fulfill your God-given destiny if you put everything and everyone else first. In my opinion, the most powerful method of overcoming stress, or any other difficulty, is to have faith. It is my faith that supports me from the minute I wake up until I place my head on the pillow each evening. I was taught the tenets of the Bible from my earliest childhood, and the words contained there have molded me into the person that I am today. I know beyond a shadow of a doubt that I will not be given any problem in my life without being given the power to overcome it. How then could I be fearful? 40

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I believe that we are placed on this planet, this classroom, to learn. Every person that crosses our path, every situation, everything that happens to us does so specifically to teach us something new or impart some wisdom. I can’t feel anxiety over the future, because I know that whatever comes tomorrow, whether I choose to label it good, or not so good, is going to teach me something of value. I cannot feel guilty or regretful over some past perceived indiscretion or hurt, because from that event I received the greatest of gifts. The event or person taught me something. For a student like myself there is nothing greater than that.

The Company You Keep There is a saying that ‘a man is known by the company he keeps’. I have found that the opposite is also true, however. A man can be strongly affected by those around him, either positively, or negatively. If a person decided that they wanted to be a musician, that person would be well-served by associating with other musicians. A great writer surrounds himself or herself with others of similar bent. And one who seeks to be spiritual, or health conscious, does best by befriending those who are on the same path. I mention this because there are, unfortunately, people in this world that seem to delight in the failure of others. It isn’t 41

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with malice, necessarily, but when a person makes a decision that they are going to change their lifestyle for the better and try to live a healthier life, erstwhile friends and even family members occasionally are less than supportive at the prospect. I don’t know if misery truly does love company, but it happens. If you’ve ever been on a diet, trying to do your best and having some success while your portly ‘friends’ wave greasy steaks and banana splits in front of your nose, then you know what I’m talking about. Be prepared, as you begin down the path of thinking of your body as a temple, that you may encounter resistance from unexpected sources. You may indeed find yourself looking for more supportive friends, or at least beginning to foster new and healthier activities, along the way. My father put it to me this way: If you’re not a drinker, why spend your time in a bar? If you aren’t a gambling man, why be in a gambling joint? If you respect your body, why would you go to a brothel? He knew that although the spirit might be willing, the flesh is often weak. He felt that it was far easier to succeed when not encumbered by naysayers and unhealthy surroundings. Although I have learned to respect all people and many points of view, I’m very selective of the company I keep. It’s interesting, as I look back over the years, how many times I’ve seen the value of this particular mindset.

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I remember one occasion that illustrates my father’s point very well. Many years ago, a friend of mine asked to borrow ten dollars. This was in New York City right after Prohibition, in the early 1930’s, and ten dollars was a fair amount of money at the time. After some consideration, however, I agreed. “Don’t worry!” the man told me. “I’ll pay you back in a couple of days.” “You don’t need to give me a date,” I interjected. “If you happen to see me sometime and you have the money with you, I’ll get it then.” He looked puzzled. “No, no! I’ll have it back to you in a couple days.” I just nodded, and went on my way. Although not relevant to this story, it bears mentioning that my father had a very strong opinion when it came to lending. He felt that if a person had the extra money and could do without it permanently, it was okay to lend. But to expect that the money was going to be repaid invited hard feelings and planted the seeds of discord, and so should be avoided. I’ve seen my fair share of friendships broken up for just this reason. Some days later, a mutual friend of the man I lent the money to approached me. “Hey, Bernando!” he shouted. “Jack’s got the money he owes you; he said he’d give it to you tonight if you’ll come up43

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town to Kid Scott’s.” I knew I had to go that way anyway to pick up my laundry, so I agreed. Later that evening I found myself across the street from Scott’s, which at the time was a well-known gambling house. As it began to rain, I sought cover under an awning above the entrance to a popular bar. Soon, the man that had delivered the earlier message approached. “Jack’s got the money; come on over and he’ll give it to you.” He motioned me across the street. “No,” I said as I shook my head. “You tell him to bring it over here—I’ll wait.” The man disappeared back inside, only to wave at me several other times to come over, but the words of my father echoed in my ears: “If you aren’t a gambling man... ” I would not budge. After about ten minutes, while the rain continued to fall, a police paddy wagon skidded around the corner and screeched to a stop directly in front of Kid Scott’s. Several officers jumped from the van and ran in through the door, arresting everyone they could lay their hands on. Had I gone over, I would have gone to jail for sure. I just stood there and watched, dumbfounded; once again, my father’s advice had saved me. Did I ever get my ten dollars back? I’ll let you decide.

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The Good News As you are reading this book, you will undoubtedly notice that I reference the Bible and quote scripture wherever it seems appropriate to do so. This may seem strange to you in a book about diet, exercise, and longevity. But, this book is about more than those things. It is about a philosophy of life and a way of thinking that opens one’s mind to possibilities that might not have been considered before now. And it is about the lessons that were given to me—lessons that have profoundly influenced the way I live my life and that are directly responsible for the spiritual, emotional, and physical health I currently enjoy. So it would be impossible for me to give you that which I have without including words from the Maker of worlds. And remember—many persons in the Bible routinely lived well beyond 120 years old! Now, I am not an evangelist, and in fact I have a certain disdain for the practice. Still, I can’t ignore what I’ve been taught on the subject, just for the sake of not offending those readers who have other beliefs, or no beliefs at all. To those I say, take the best and leave the rest. My father told me on many occasions that if people would practice any five of the Ten Commandments, there would be paradise on Earth. Unfortunately, most people can probably only 45

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quote two or three from memory, if that. Most know ‘Thou shalt not kill’, and ‘Thou shalt not steal’—these are self-evident. But few remember the Commandment that ends in a promise: ‘Honor your father and your mother, so that your days may be long and that it may go well with you...’. I’ve done my best to follow these and the rest, and I can tell you that my days have indeed been long and it has gone well with me. The Good News, as Jesus called it, brings me peace—a peace that is perhaps just as necessary as proper food and exercise in achieving long life and happiness. There is perhaps no other scripture that has shaped my character more than the book of Job. For those unfamiliar with the story, Job was a righteous man, trying to do good wherever he could. He had a great family, good friends, and was materially abundant. But through the deceit of the Evil One, he lost nearly everything he had. His children were killed and his property stolen. He was afflicted by disease, his wife told him to ‘curse God and die’, and Job’s best friends mercilessly accused him of having committed some heinous sin for which he was clearly being punished, although that was not the case. Through it all, however, the man never broke—his faith never wavered. In the end, his steadfastness was rewarded with double of what he’d had before. Here is a man worth emulating! 46

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You may find this very hard to believe, but there are tangible benefits to believing and trusting in the Good News that go far beyond just peace of mind. My life has been spared on more than one occasion because I listened to the ‘still, small voice’, or because I was left with no other option than to follow His guidance, even when I didn’t recognize it as such until later. On one occasion, during World War II, I was serving as chef aboard a liner docked at an English port. It was necessary for me to go into town to pick up a couple bottles of wine, so I left the ship during the afternoon and took a bus to my destination. It took some time to complete my purchases, and it was dark by the time I made it back to the bus stop for my return trip. I was running late, which is something I very rarely do. It is part of my character to be punctual—I guess it has to do with the importance of giving my word, because in the end, one’s word is all a person has. Just as I was approaching the bus, the air raid sirens went off and the startled driver slammed the doors in my face. He sped away as a stood there nonplused, unsure of what to do next. I knew that this was the last bus for the night, and I had no other way to get back to the ship. I had nowhere to stay, and so I just stood there holding the bottles and scanning the empty streets. Right at that moment an older lady approached and looked 47

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at me questioningly. I explained my dilemma, and although she was very sympathetic, she confirmed my fears and told me that it would be morning before another bus would arrive. After eyeing the bottles I was clutching, however, the woman offered to allow me to sleep in a chair in her nearby flat in exchange for the wine. I didn’t drink, and no longer had any need for the liquor, so I heartily agreed and was soon asleep in the old overstuffed chair occupying one corner of her cramped apartment. The next morning I was up well before sunrise and standing once again on the sidewalk, waiting for the bus. It didn’t take long before I heard it approach, and within an hour or so I was climbing the gangway to my ship. No sooner had I made it aboard, however, than my crew mates ran toward me with relief and joy written upon their smiling faces. “What is it?” I exclaimed. “What’s the matter?” “Bernando, we all thought you were dead! Where have you been?” I was completely confused, and explained that I’d missed the bus and had to spend the night in town. “Bernando, the bus you were supposed to be on was hit by a bomb. It was completely destroyed. Had you taken it you’d be dead.” I stood there, too stunned to speak, as my friends gathered around me and praised my ‘good luck’. Luck, I knew, had 48

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nothing to do with it. God watches after His own. Finally, there is another aspect of faith that needs to be addressed. Many people believe that their faith is an obligation, like taxes, that get paid every Sunday morning and then can be put on the back burner while other, more pressing, needs are addressed. But what I need you to understand is that it’s every bit as necessary as the food we put in our mouths. Obviously, it would be foolish to think that we can eat once and then never think about food again; remaining long without the nourishment of Spirit can leave one just as hungry and depleted. Giving homage the Source of all life is not a debt to be paid grudgingly, once in a while when your conscience prods you. That Source—that ‘spring of living water’, is always available, no matter who you are or how much you may believe that you can handle every situation on your own. It may be true that if you push hard enough for long enough you might just get what you want. Odds are, however, that you’ll just wind up with callused hands and a sore back for all your effort. I have found that there is an easier way: Instead of asking our Creator for help only after every other option is exhausted, when you are up against the wall, hopeless and dejected, why not ask first? You will not be judged weak or helpless, like asking your neighbor the plumber to constantly repair your pipes be49

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cause you can’t figure things out yourself. He wants to be asked! It is His pleasure to give to you, because He loves you unconditionally. I implore you to take the time, daily, to know our wonderful Counselor and ask His guidance. Being always hungry is no way to live!

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CHAPTER 2 An Object In Motion...

How old would you be if you didn’t know how old you are? -Satchel Paige-

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An ancient Chinese book of wisdom speaks of life and death in a very interesting way. One verse states:

“At birth you are supple and soft. At death you are stiff and hard. Grass and trees are pliant and tender when living, but they are dry and brittle when dead. Therefore, the stiff and hard are attendants of death, and the supple and soft are attendants of life.”

The author knew that there is a tendency, as we age, to move from having a body and mind that are pliant and flexible, to ones that become rigid and stiff. As a child, the average person is active, both physically and mentally. We run. We play. We go to school and learn new things. I sometimes wonder, however: Do we do these things because we are young, or are we young because we do these things? The purpose of this book is to help you achieve a long and rewarding life—a life that you might not have thought possible otherwise. To create this kind of life, however, requires a different mindset than you may be used to. It requires that you take action and participate, instead of being an observer or bystander. It is truly within your power to be the best You that’s ever been. 53

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There seems to be a tendency, as we age, to spend more and more time watching, and less and less time doing. We adopt a favorite chair, placed just so in front of the television set, and feel that there is nothing better than spending our time parked in that familiar spot, not thinking, but just absorbing and being entertained. I’ve never quite understood why this is so—I know it seems natural, but there isn’t anything natural about it. It seems a little like the story of the frog:

If a frog is

dropped into a pot of boiling water, it will immediately jump out. But, if the frog is placed into a pot of cool water, and then the stove is turned on, the water will heat so gradually that the frog will just sit there, happy and oblivious. The stiffness of old age, and the mental rigidity that can accompany it, silently creep up behind us as, like the frog, we remain oblivious. One day, we’re able to jump up to answer the phone, or sprint to the front door, and at some point in the future we have a hard time just tying our shoes, or even remembering how. It’s at that point that a person might scratch their head and say, “How did this happen?” What’s needed is an understanding that we can’t live on auto pilot, and still have a vital life. There are things that will prevent these scourges of age, but only if we are willing to do something every day to stop it. This chapter is about some of those things. 54

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Walk the Talk Isaac Newton stated that an object in motion remains in motion. I think that this is an apt metaphor for what happens when a person finally decides to take an active role in creating and maintaining a healthy body. Doing a little and seeing a positive result, you will find that you want to do a little more. Every effort builds upon the last, until you reach a state of vitality that will last for the rest of your life. The effort required is not difficult, but requires that a person overcome the inertia of standing still. Once overcome, however, it becomes progressively easier to keep moving. This is literally the case when it comes to my favorite physical exercise—the simple act of walking. Every day—rain or shine—I walk. It is the first thing I do in the morning. I usually walk about two miles, typically outside, but if the weather doesn’t permit it then I’ll use a stepper indoors. The key is consistency. When I walk, I take off my shoes so that I can feel the grass and earth under my feet. This is important for two reasons: First, the earth yields beneath your weight, causing many muscles to be used in keeping balance. It helps the arches keep their form, and prevents jarring of the knees and hips. The second reason is a spiritual one. Walking barefoot in 55

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the grass, or on the soft sand of a beach, feeling the breeze and the early morning sun, is a kind of meditation. Walking in this way uplifts me, and brings me closer to the Creator of all things. I know that you’ve all heard of the benefits of walking, but may not really know why this is such a healthy activity. Let’s take a moment to look at what science has to say. First—it’s easy. It doesn’t require a membership or an expensive machine or practice. Even a little walking has benefit. Ten minutes, three times per week has benefit. Thirty minutes, five times per week or more is better. Just do whatever you’re able, as often as you’re able. And remember—you should be able to comfortably carry on a conversation while walking. There’s no need to overdo it, but by the same token your pace should be brisk. A casual stroll will not provide the benefits of a brisk walk. Next, (and all of these apply to pretty much any proper exercise), walking, along with a healthy diet, helps control your weight. A healthy weight reduces the risks of heart disease and stroke, diabetes, cancer, osteoporosis, and many other conditions. Walking can reduce blood pressure by strengthening the heart. It helps to reduce LDL (bad) cholesterol, and increases HDL (good) cholesterol. This keeps plaque from forming in the arteries, which in turn helps prevent the emergency triple bypass five years from now. It also reduces the risk of hip fracture. 56

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Some of the lesser-known benefits include preventing constipation, helping improve mood and sense of well-being, lowering stress levels, and substantially increasing the movement of lymphatic fluids within the body. I will talk more about that a little further on. As I said, I believe that walking is an excellent and easy exercise, and most people are able to do at least a little. If this is not your cup of tea, however, there are dozens of other activities that can provide similar benefits. A couple of these that you may want to investigate are the Oriental exercises of Tai Chi and Chi Gong. Both of these activities help enormously with flexibility, balance, stamina, and stress control. They incorporate a number of specific poses, one flowing into the next, as weight is shifted smoothly from one side of the body to the other. To watch a practitioner of these forms is sheer poetry in motion. The main consideration is that, whatever exercise plan one makes, to do it regularly and consistently. It is not a luxury but a necessity, and is one of the keys to long life.

DNA, Telomeres, and Aging For those who may not know, DNA is a special, curled up molecule that sits in the middle of every single cell in our bodies. 57

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It contains the actual ‘blueprint’ that makes us who we are. DNA determines our hair color, bone structure, and pretty much everything else. Every cell, protein, enzyme—everything in our bodies—could not exist without healthy, functioning DNA. When it is damaged, whether from poor diet, or too much sun, or pollution, or whatever else, we suffer the ill effects. Recently, an interesting connection was made between aging and exercise. A study from Kings College in England looked at the DNA of a group of people and compared their telomeres. Telomeres are like protective caps on the ends of our DNA that protect the DNA from damage, just like the little plastic ends on the tips of shoelaces that keep them from fraying. As we age, the telomeres get shorter and shorter until, eventually, they disappear altogether. When that happens, the DNA begins to be damaged and no longer makes healthy cells. There are tests that measure telomere length, and can be used to determine a person’s true biological age. When tested, the telomeres of those who exercised regularly were longer than the telomeres of those who did not. The researchers concluded that people who exercise at least thirty minutes per day are biologically younger that those who are sedentary. So exercise actually keeps us young—all the more reason to put the comfy chair in the classifieds and go cut the grass!

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Walk As If Your Lymph Depended On It! Many people have heard of the lymph system, with it’s associated ducts and nodes, but very few actually know what it is and how important it is to overall health. The lymphatic system is crucial, however, to the proper functioning of our immune system, and the removal of toxins from the body. If a person wants to stay healthy as they age, this is one set of plumbing they need to pay attention to. Much like the circulatory system with its arteries, veins, and blood, the lymph system also consists of various ducts and channels carrying fluid around the body. This fluid brings life-giving oxygen and sugar to our cells, and takes away the waste toxins, like carbon dioxide and lactic acid, to be filtered out and discarded. It also produces substances that help fight off viruses and destroy abnormal cells within the body. There is twice as much lymphatic fluid in our bodies as blood, but there is no ‘heart’ to move this large volume of fluid around—only muscle contractions caused by physical movement and deep breathing are able to do this. These movements act as the ‘pump’ that circulates the roughly ten quarts of fluid around the body, dropping off food for the cells, and picking up the waste for disposal within the liver and kidneys. Normally, the pale liquid makes one circuit per day, but 59

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through moderate exercise and proper breathing, this can be improved by perhaps three times. The greater the flow, the less waste accumulates and backs up into our blood, and the better we function overall. It is essentially like keeping the sink drain unclogged. Otherwise, the dirty water accumulates with nowhere to go. Walking turns out to be one of the best ways to keep the lymph fluid in motion. The reasons are twofold: First, the simple motion of walking, with its up-and-down action, seems to be very effective at getting the lymphatic fluid to pick up the pace. Even a moderate walk, for perhaps fifteen to twenty minutes per day, appears to have a very positive influence on the functioning of the lymph system. As a side benefit, walking is usually accompanied by deeper breathing, and the extra motion of the lungs and diaphragm help to pump fluid throughout the system. One of the main ducts, called the thoracic duct, resides at the base of the neck, and is driven by the activity of breath. I’ll be discussing the many benefits of proper breath a little later in this chapter. Finally, there is another method of bolstering lymph flow, and that is deep massage. As a licensed massage therapist, I cannot begin to tell you of the myriad benefits that proper massage can have on the body and the mind, especially as one begins to age. In the case of the lymph, a properly administered massage coaxes the fluid along its way, from the extremities toward the 60

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chest where it mixes with the blood and gets scrubbed by the liver. Keeping this little understood system clear and in motion is crucial for proper health and longevity. A sedentary lifestyle, the proverbial ‘rocking chair retirement’, is almost certain to lead to real complications to one’s health and a decrease in the overall quality of life. The solution is simple: Walk as if your lymph depended on it!

A Breath of Fresh Air It has been said that life is but a series of breaths. While we can sustain ourselves for many days without food and perhaps a week without water, life without breath is measured in minutes. Because breathing is the most critical of all bodily functions, and it is the only one that can be done both consciously and unconsciously, it certainly deserves our attention. Proper breathing is one of the most elemental things we can do to maintain our health, and yet most people pay little or no attention to it. But there is, in fact, a right and a wrong way to breathe. Breathing correctly allows the heart to slow, reduces blood pressure, quiets anxiety and stress, and can reduce chronic pain and even symptoms related to PMS. It also benefits the lymph system by helping to circulate lymphatic fluids, and mas61

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sages the internal organs of the intestinal tract, which in turn aids digestion. Done incorrectly, the body is starved for oxygen, toxins build up in the blood, and we feel sluggish at best. In the worst case the immune system is compromised, with obvious results. What does it mean to breathe correctly? The best way to observe correct breathing is to watch a baby. An infant naturally breathes from the belly, using the diaphragm to expand the lungs fully. Even the Tao Te Ching, a Chinese book of wisdom written perhaps 2,500 years ago, advises the wise man to ‘breathe like a babe’. Ancient yoga texts also talk at length about the health benefits of controlling the breath. Even back then, the importance of proper breathing was known and understood. As we age, we begin to shift our breathing from deep within the lungs, where the most efficient exchange of oxygen takes place, to the upper chest where breathing is shallow.

We’re

taught to ‘suck in the gut and push out the chest’, even though this is against the natural way. But with practice, learning to breathe correctly can be mastered quite easily. I was recently struck by how much of an impact proper breathing can have on one’s health. A man I know recently went in for a routine checkup. One of the first things that the nurse did was check blood pressure, and when she did so the results 62

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were a bit alarming. His readings were 145 over 96, even though he was quite healthy and relatively young, with no previous history of hypertension. (Normal blood pressure is typically in the range of 120 over 80.) A doctor came in a few minutes later and decided to take another reading, but this time asked the man to breathe deeply several times, inhaling slowly and deeply through the nose, holding it for a time, then exhaling through the mouth. After breathing this way for only a minute or so, she rechecked his blood pressure and it was now 116 over 75. How is this possible? Deep within the nasal passages there are cells that release a chemical called nitric oxide, (not to be confused with nitrous oxide—‘laughing gas’). When breath is drawn in through the nose, this amazing gas is mixed with the incoming air, and produces a great many positive effects on the body. One such effect is that it helps dilate the arteries, hence the lower blood pressure readings. It also opens the lung passages, allowing more oxygen in and letting toxins out. The improvement in circulation helps prevent aging of the skin, and by acting as a muscle relaxant nitric oxide produces a general calming effect. Obviously, this is good stuff, even if I don’t mention that it’s also a key ingredient in Viagra! At this point you may well be asking how you can teach 63

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yourself to breathe better. My answer is the same as it would be if you wanted to learn to play the piano—the more you practice, the better you get. The first thing is to remind yourself at several points during the day to pay attention to your breathing, and make changes if necessary. Tie a string around your finger, set a kitchen timer, or do something more creative—it’s important to be aware so that you can change any bad habits. As far as a specific technique, try this one: Pick a number— seven is a good one, but if you have to work your way up, that’s okay. Breathe in deeply through your nose, filling your belly and counting mentally from one to seven at a moderate speed. Hold the breath in the lungs from one to seven, and then exhale through the mouth from one to seven. Do this whenever you think about it, as often as possible, until it becomes second nature. It’s a great exercise, and I think you’ll feel a positive effect almost immediately. As important as proper breathing is, it won’t help you much if what you are breathing is polluted or unhealthy. The need for clean, fresh air cannot be overemphasized. I was very lucky, in that I spent a substantial portion of my life at sea. One of my favorite activities was to sit on deck, enjoying the crisp breeze and filling my lungs with perfect sea air. It was, in a word, intoxicating. To this day, I believe that my expo64

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sure to the fresh ocean air has made a substantial contribution to my great health and longevity. Being out in nature, whether on the open ocean, walking the sands on some sunny beach, or spending time among the trees and mountains, is so very important. And it isn’t just because the quality of the air in these places is so much better than what we’re routinely exposed to in the cities, although clearly it is. It also allows us to take time out, and reflect on how we can improve our lives and cast off past bad habits and ways of thinking that no longer serve. These things are crucial if one wants to experience a true quality of life. Obviously, most of us do not have the luxury of spending our days playing shuffleboard while sailing to points unknown. The reality is, we spend the majority of our time at home or at work, or somewhere in between. But that does not make the need for clean air any less urgent. Many studies have shown that the air quality in a typical house is far worse than that just outside the door. Dust, pet dander, smoke, and other contaminants build up, and no amount of housework is likely to change that fact. This problem is actually worse in newer homes that have been built to prevent air leakage as a way to conserve energy. The side effect is that the air inside becomes stale, dry, and dusty, with nowhere to go and no way for 65

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fresh air to enter. There are a couple of ways to help alleviate this problem. The first is by using HEPA type air cleaners. I have several throughout my home, and I’m convinced that they help. HEPA is defined as ‘high efficiency particulate arresting’, which is just a fancy way of saying that they filter out just about everything that comes their way. Another way to drastically improve indoor air quality, at a somewhat lower price, is by using plants. According to studies done by NASA and others, plants like golden pothos, philodendrons, and spider plants all help filter out toxins and release oxygen into the air. So if you happen to have a green thumb, please consider surrounding yourself with these living air cleaners.

Massage: Be Rubbed the Right Way! Earlier, I discussed the lymph system, and how massage was one way to keep it in top condition. Massage, however, has numerous other benefits that I’d like to touch on here. Though many people believe that having a massage is a luxury, it is in fact a true necessity for maintaining a healthy body and mind. Before I continue, I need to give a word of warning: Because some types of massage involve deep manipulation, people with certain medical conditions should exercise care when deciding 66

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whether massage is right for them. Specifically, those with blood clots or tumors, fever, infection or inflammation, osteoporosis or fractures, or persons on blood thinning or certain other medications should probably not have a massage until being evaluated. Use common sense, and if in doubt please consult a medical professional before proceeding. That being said, massage as a healing tool has been around for many thousands of years. It is thought to have originated in traditional Chinese medicine, and its use has been documented in regions as diverse as ancient Rome, Greece, and Egypt, as well as India and Japan.

Down through the ages, healers have devel-

oped a wide range of therapeutic techniques using touch, and many are still in use today. Touching is a natural reaction to pain and stress, and as a sign of support and empathy not just in humans but even within the animal kingdom. From relieving stress, to pain management, to improving circulation, study after study has shown massage to be a crucial tool for staving off the infirmities of age and the damage done by our mile-a-minute lifestyles. Earlier in this book I talked about the dangers of chronic stress, and I can tell you from experience that massage is one of the best stress-busting weapons available. Because massage aids in relaxation and helps us overcome the negative impact of stress 67

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and anxiety, many areas of our lives are enhanced. From improved quality of sleep, to greater energy and concentration during the day, less fatigue, and a sense of clarity that may have been lacking, frequent massage can open the door to a calmer, more peaceful life. On the strictly medical front, scientific evidence continues to mount. An increasing number of research studies have shown that massage reduces heart rate, lowers blood pressure, increases blood circulation and improves range of motion. Increased circulation allows the body to pump more oxygen and nutrients into tissues and vital organs, and also improves the condition of the body’s largest organ—the skin. Arthritis sufferers note fewer aches and less stiffness and pain as well as reduced spasms and cramping. Massage decreases discomfort for patients with lower back pain, helps to relieve pain for migraine sufferers and decreases the need for medication. It also provides exercise and stretching for atrophied muscles, and reduces shortening of muscles and increases joint flexibility for those with restricted range of motion.

Hypertensive patients

demonstrate lower blood pressure, anxiety, and stress hormones. Many professional and Olympic athletes keep massage practitioners always at hand to help relieve the pain and possible muscle cramping associated with strenuous exercise. During exercise, 68

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lactic acid builds up in the muscle tissues, causing pain. Although this acid slowly dissipates of its own accord, massage helps to speed the process and provides relief much more quickly. Perhaps first and foremost, massage creates a sense of well being—a relaxed mind and body. Studies indicate that massage benefits are cumulative—the more massage you allow yourself, the greater the gain. It also provides an integration of body and mind by producing a meditative state of heightened awareness of living in the present moment, as well as emotional and spiritual balance, thus creating overall peace and calm.

A Need for Touch Another aspect of massage is its ability to provide much needed tactile stimulation. To be ‘touchy-feely’ has somehow gotten a negative connotation, and that is sad, given that as a society I believe that we’ve become touch deprived. From the cradle to the nursing home, tactile stimulation and the emotional assurance of caring touch can bring about a sense of well-being and security. In numerous studies, it’s been shown that pre-term infants experience improved weight gain and overall development when given loving touch and gentle massage. This kind of touch is just as important for the rest of us, as well—especially as we age. 69

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One of the saddest aspects of growing older is that we may lose loved ones along the way, and as a result it is easy to allow oneself to become isolated. The resulting lack of touch manifests in many ways, including disease and depression. Years ago, physicians and other caregivers used touch and massage to promote healing and provide an enhanced sense of well being, but sadly those days seem to have faded. The simple, universal act of touch—once so prevalent—has fallen by the wayside, replaced by cold stethoscopes and insurance forms. We could, I believe, do well to revive this venerable practice and make massage a priority once again. The tangible benefits, both physical and emotional, are well worth the effort, and considering the variety of techniques and the number of practitioners there should be no excuses, (other than medical reasons.) So don’t be shy; get rubbed the right way, today!

Give Your Feet a Hand Your feet are probably the most abused part of your body, and yet most people don’t give them a second thought. Think about it: Your feet carry you around all day long, stuffed into tennis shoes or wedged into high heels, while you walk an average 18,000 paces every day. They often wind up with calluses or bunions, cracked and sore, and yet we get up the next day and do it 70

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all over again. During my tenure as a reflexologist, I learned how essential it is to pay attention to the condition of the feet. Were you to see mine, even at my current age, you might be surprised that I have no calluses or other maladies, and that the skin is supple and soft. I don’t wear the typical rubber soled ‘old people’s shoes’; instead I have nice Italian leather shoes that I use most of the time, except for my walks when I wear conventional sneakers or go barefoot. Because I know how miserable sore or cracked feet can make one feel, I’ve developed a quite simple process to help take care of them—a process I’ve been doing myself for many years. It doesn’t take a lot of time, an it’s something anyone can do at the end of the day. An hour or two before bedtime, prepare a very warm tub of water to use as a foot bath. While watching TV or reading, soak you feet for as long as you’re able, and then use a pumice stone, available for this purpose, to gently remove any callused skin from the bottoms and sides of the foot. Rinse and dry your feet with a soft towel, and then immediately rub an adequate amount of quality olive oil (Vaseline can be used if olive oil isn’t handy) into your feet. Next, put on a pair of thin socks, so as not to soil the sheets and to keep the oil against 71

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the skin. It’s that easy! In the morning, you will marvel at how soft and smooth your feet feel. And if you do this every night, or at least few times a week, I am confident that, within a relatively short time, your feet will be as soft as they were when you were a child, and you will feel and function better overall. So let me encourage you—please give your feet a hand!

The Gray Matter Matters! In 1972, at the age of eighty-two, a Dutch woman made the decision to donate her body to science at the time of her death. Twenty-nine years later, at the age of 111, Henrikje van AndelSchipper called the university that she’d originally contacted, worried that because of her age she would no longer be of any value to them. She was assured, however, that they were very interested, especially because of her astounding longevity. Over the next two years she volunteered for a number of cognitive tests, with quite surprising results. She was alert, in full control of her faculties, and her overall cognitive functions such as memory and attention were better than those of someone forty years her junior. After her death in 2005 at the age of 115, doctors eagerly examined her brain, and were shocked by what they found—or, 72

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more accurately, didn’t find.

Henrikje had no signs of athero-

sclerosis, or hardening of the arteries. Her brain was free of the effects of Alzheimer’s. Every test seemed to indicate a brain from someone much younger. Was Henrikje special? Of course she was. But was she unique? I don’t believe so. She simply showed what is possible, given the right circumstances and attitude. Having a healthy body is extremely important if one wishes to enjoy a long and vital life. But without the healthy mind to go with it, what’s the point? Being able to climb the stairs is only useful if you can remember, once you’ve reached the top, why you were making the trip! People seem to be amazed that I have no problem remembering appointments, things I’ve read, or conversations, and can speak on some subject for hours without losing my train of thought. As I’ve said on number of occasions, I don’t feel any different than when I was in my fifties, and have a hard time understanding what the fuss is all about. Unfortunately, most people still believe that it is a natural progression, as we age, that memory goes, attention span goes, and we inevitably end up like some helpless babe. I am living proof that life does not have to be that way. But, just as you will never be physically fit without proper exercise, so too a sharp 73

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mind needs to be worked and stretched and challenged. Only consistent, determined action will lead to the life you truly want. First and foremost, it is crucial that we do our best to put a stop to any possible decline and begin instead to improve our ‘brain health’. How? By eating the proper foods, by exercising the body, and by challenging the mind. A proper diet regimen, as laid out elsewhere in this book, must become a part of your everyday life if you wish to experience vitality, regardless of age. The quality of the food we eat affects not just the muscles and organs, but also has a profound impact on brain function, whether it be memory, motor skills, hormone function, or any of the other activities that are controlled and regulated by the brain. Physical exercise, too, plays a most important role in how our gray matter behaves. A number of studies now support this. In the past, most physicians believed that neurons, the nerve cells that make up our brains, grew in number and complexity only when young, and at some point in early adulthood they began to die out and were not replaced. This, they reasoned, explained the gradual mental decline as we aged, since the brain was literally shrinking and the number of neurons and the quality of their connections both declined. Studies have now shown that new neurons can be grown 74

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well into adulthood when one exercises regularly. Not only that, but the ones we have can be made to live longer. An animal study some time ago showed that mice, when placed in an environment where they could exercise by using wheels, tunnels, etc. doubled the number of new brain cells in the hippocampus region. In the same study, it was discovered that motor-skill and memory tasks caused those cells, which normally died out in two weeks, to live much longer. Within a day, the number of surviving cells more than doubled—certainly a substantial change brought about only through physical and mental exercise and not by drugs or other artificial influences. This brings me to the third spoke of the mental health wheel—keeping the brain challenged and active. There are many ways to do this, but the method I find most enjoyable is by reading a diverse array of books and publications, every single day. Wherever I live, one of the things that I cannot do without is a large, wall-to-wall bookcase, filled with the hundreds of books that I’ve accumulated over the years. I try to spend several hours each day reading books related to health and longevity (obviously!), American history, raw foods and other diet-related works, and many other subjects. It may sound strange to those who haven’t thought to pick up a book 75

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since high school, but beyond the simple joy I get from this activity, I can actually feel my mind becoming sharper, better focused, and more alert as I devour some new health or diet publication. The benefits are tangible, recognizable, and cumulative. If you haven’t done this in a while, I urge you to rediscover the joy of reading! Obviously, not everybody will share my passion for the printed word. To those people I offer some other suggestions to help keep their brains alive and ticking: •

Stay curious and involved! Learning something new on a regular basis, however you choose to do that, is extremely beneficial. It might involve taking classes at a local college, or joining a community group. Never, ever, think you know it all. In fact, prove to yourself daily that you don’t!

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Try writing. If you aren’t quite to the point of penning your memoirs, then just do crossword puzzles, or write poetry, or anything similar that requires thought and attention.

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Attend lectures, plays, or concerts. Giving your full attention to a piece of music, or letting someone teach you something you didn’t know before, is terrific for keeping the mind engaged and sharp.

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Try making music, painting, sculpture, stained glass, or just

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wind your own fly-fishing lures. I guarantee that piano or guitar lessons, or breaking out the watercolors, could not help but supercharge the brain. •

Play games. Chess is excellent, but any game, whether it be cards or checkers or charades, will give the gray matter a definite boost. The secondary benefit, of course, is that you get to laugh!

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Work outdoors, plant a garden, or try nature photography. Anything that is both mentally challenging and involves fresh air is a definite plus.

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Finally, try out formal memory exercises. There are many books and other publications devoted to formal methods for stretching the brain and keeping it pliable and young. I hope that you begin to understand that having a sharp

mind is every bit as important as having a strong and wellnourished body. It is truly possible to have a life of independence and joy, of activity and purpose, but only if we are willing to do what is necessary. Don’t let life be something that just happens to you—take charge!

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Bernando LaPallo—23 years old

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Top: Bernando in the Big Apple at age 95. Sharp dresser! Bottom: 1961—Bernando receiving Better Businessman Award from New York Congressman Charles Rangel (D - N.Y.)

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Top: Christmas 1977—Bernando with (clockwise from upper left) wife Georgette, daughter Lee, granddaughter Erika and grandson Matthew. Bottom: Bernando tooling around town with Kenneth Leslie—2007

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Recent award from a local newspaper given to Bernando for his 107th birthday, on Aug. 17th, 2008. It reads, in part: "Bernando LaPallo is all smiles as he celebrates his 107th birthday with family and friends...LaPallo says the secret is, 'If you take care of your body, it will take care of you.'"

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CHAPTER 3 Offerings for the Temple

Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet. -Albert Einstein-

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My father had a unique viewpoint when it came to our bodies and the kinds of things we put in them. He was both a medical professional—a doctor and herbalist—and a very spiritual man. Not only did he clearly understand the effects of the foods that we eat on our physical body, our mind, and our emotions, but he also understood the tenets of the Bible. In Corinthians, Paul states that our bodies are a temple to the Holy Spirit which is within us, that we are not our own, but were bought at a great price. He tells us that we are to honor God with our body. As I was taught these truths, I began to see the direct relationship between body and Spirit, and how abusing the body has repercussions that go far beyond adding a few extra pounds or manifesting some physical disease. Think about this: If we are a temple, wouldn’t it make sense to keep our temple clean? I understand that not everyone believes what I believe. For those people, I can provide numerous sound and logical reasons why eating well will prolong life and help eliminate disease. If you could see me and talk to me face-to-face, you would by direct observation see the results of the lifestyle I enjoy. But for those of faith, I submit to you that abusing the body with food is little better than abusing the body with drugs, or nicotine, or alcohol, or pornography. A person may think themselves righteous for not doing the latter, all the while feasting on donuts and dead cows. But all of these activities harm God’s temple. Remem85

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ber—it isn’t ours. This body was bought at a price. Truthfully, nothing has a greater impact on the quality and quantity of our lives than the food we consume. It directly affects how we feel, our physical appearance, and the fundamental processes of our cells and organs. Without proper nutrition, the body cannot maintain or renew itself, and result is a weakened immune system, heart disease, diabetes, inflammation, and myriad other problems that rob us of health and vitality. When a person is young and physically active, the body is very resilient and can better cope with a diet that is less than ideal. As each of us ages, however, it is crucial that we provide our temple, this body, with the nutrients it requires in order to rebuild itself and fight off disease. Otherwise we wind up literally poisoning ourselves, one greasy chicken wing at a time. Consider this: •

The average American carries around more than six pounds embedded within the walls of their colon due to the food they eat.

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Very young children are now manifesting arterial plaque that can eventually lead to heart disease.

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Many products labeled as ‘diet’ foods have more harmful ingredients than those they’re trying to replace.

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My father laid out for me a very specific set of guidelines as to the types of foods that promoted health, and those that promoted disease. Over one hundred years later, I continue to follow his instructions to the letter, and the results are self-evident. Here, I would like to provide you with a ‘shopping list’—those things that have worked well for me, and I truly believe will also work for you. Bear in mind as you read this, that by eating the way I do my overall level of health is better than perhaps ninety percent of Americans. I do not take any prescription medications—at all. I do not manifest any diseases like Alzheimer’s or Parkinson’s or osteoporosis, nor is my prostate enlarged. My hair is still attached and has little gray, and my skin still moves without cracking. Did I mention that I’m 107? Yes, perhaps I did. First, my diet could be described as near vegetarian. I eat a great deal of fruits and vegetables. I cannot say enough about blueberries, cantaloupe, cabbage, and a number of other items that I will be discussing in more detail. I eat fish, and twice a year I have lamb because it was eaten at Passover and is sacred. Oatmeal is a wonderful food that I highly recommend. There is also a product that I discovered perhaps thirty years ago that I found to be life changing. It’s called Dr. Schulze’s SuperFood, and I’ll talk about it later in this book.

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Even more importantly, let me tell you about the foods I do not eat, and the cooking methods I refuse to use. I was taught to eat foods the way God made them—namely, raw.

When it

comes to vegetables, nearly any form of heating begins to destroy the natural nutrients. Many studies have been done to prove this, with gentle steaming being shown to be the least destructive, and microwaving being the most. To the best of my knowledge, there was no microwave oven in the Garden, probably because God wanted His people to eat wholesome and healthy food. I do not eat beef or chicken, because of the chemicals that they are routinely fed and injected, the extremely negative impact of saturated animal fats on the body, and because of the way they are killed. Go to a slaughterhouse and spend the day, then try to come home and enjoy your juicy steak. If you have feelings at all, I think you’ll find it difficult. Also, looking at the recent spate of major beef and chicken recalls, I think it’s interesting how easily disease organisms seem to find their way into these products, some of them potentially fatal. If one is striving to live a long and healthy life, I would suggest a more benign diet. I do, however, eat fish because many are rich in healthy omega fatty acids, especially salmon. I also don’t eat processed foods, and by that I mean foods to which chemicals have been added or have been altered in such a way as to remove any of its nutritional value. Chemicals like high 88

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fructose corn syrup and hydrogenated oils are so utterly pervasive as to be in most every packaged product our there. Rather than spending hours wandering the shelves, I just abstain and prepare my own foods as I see fit. If you find your pantry laden with such chemically impregnated foods, I would strongly suggest removing them and starting fresh. Elsewhere in this book, I mentioned that for many years I was a chef, both on board ship and at a number of upscale restaurants. During my tenure, I was often asked to prepare many of these same foods that I don’t personally eat. Although I received rave reviews for my steaks and sauces, I never once tasted them during their preparation. This surprises and confounds all who’ve ever heard this story. People can’t seem to understand how I could make such dishes without running them across my tongue. But, God was gracious enough to give me an adequate sense of smell, and with that alone I was able to create my steaks and cakes. Discipline, as I said, is key. Finally, I would like to address the concept of moderation. In Corinthians, Paul speaks of ‘moderation in all things’, and I couldn’t agree more. Salt and sugar, and even saturated fats like butter (although I don’t use it myself), will not harm the body if used only in small amounts. It’s when they are abused that problems occur. Healthy food does not have to be bland, but that said, if salt and sweeteners are reduced, one will find that their 89

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tastes begin to change. The day will come when the true taste of food will be savored, unadulterated with all the additives, and even a little salt or sugar or fat will begin to seem like too much. With all that said, let’s explore some specific foods that I believe will lead you down the path to a healthy, long, and vital life. But first, I’ll touch on a couple that may have quite the opposite effect.

Salt of the Earth—Which Is Where It Should Stay Salt, or more specifically sodium, is crucial for life. It is necessary to transmit the electrical signals throughout the nervous system, it helps with the contraction of muscles, and is needed to maintain the correct fluid balance in your body. But, like many other things, too much sodium can affect your health in a decidedly negative way. I know you’ve heard it all before. Perhaps you’ve even tried to cut back, and bought foods labels ‘low sodium’, only to find out that they tasted like dishwater. I understand and empathize, but still I feel a responsibility to tell you honestly what excess salt can do, and offer alternatives.

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Salt in the Wound As I said, a little sodium is a good thing, but too much, day after day, can cause real problems. How much is too much? The Institute of Medicine recommends a range of between 1,400 and 2,400 milligrams of sodium per day. This works out to about a teaspoon of table salt per day. Table salt is what most people think of when they are trying to reduce sodium, but we get it from other sources, as well. Ingredients like baking soda, baking powder, MSG, and others all contain sodium, and so have to be considered. Even drinking tap water that has passed through a home water softener can contain excessive sodium. In fact, table salt—that is, salt added to food at the table or during cooking, accounts for only 11 percent of the sodium consumed. The great majority, 77 percent, is from processed foods. Here is another really good reason to eat more fresh foods and stay away from the packages! So, what happens when too much sodium winds up in your diet? First, sodium attracts and holds water, so too much can increase the fluid and blood volume of the body. Obviously, water retention increases body weight and creates a host of other problems. Secondly, too much sodium can lead to a condition called 91

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‘resistant high blood pressure’. This occurs when a person with high blood pressure is unable to bring it under control even when taking multiple drugs. In these cases, lowering salt intake decreases blood pressure more effectively than the drugs specifically designed for that purpose. There have been a number of studies linking excess sodium intake with a rise in blood pressure, in people who didn’t previously have the condition. The jury seems to still be out on that one, but it’s worth considering when deciding what to put in your mouth. One other thing that needs to be touched on is the use of salt substitute. These are typically a mix of sodium and potassium salts. Although the idea sounds good in theory, what often happens is that, because of its lower ‘saltiness’, people add more than they would otherwise. Doing this can lead to excess potassium levels, and this has its own set of problems.

What to Do? You already know the answer—eat more fresh foods! By just staying away from processed and prepared foods, sodium levels will plummet. Some restaurants are notorious for adding the salt—some entrees can have as much as 7,500 milligrams in a single serving! Watch processed meats—bacon, hot dogs, sau92

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sage—and if you must buy fresh or frozen poultry, look for those that haven’t been injected with a salt solution. Condiments are another culprit—just read the labels and make good decisions. If you truly want to live well, simply stay away from all of these! Finally, look for other herbs and spices that can act as a substitute for salt. I’ve used lemon juice and other things to add a little zest to my meals. If you are willing to reduce the level of salt in your diet, something interesting will happen fairly quickly. You palate will adjust, and soon you will be enjoying tastes that were once buried. After doing this for a while, eating fast food or pizza or some packaged meal will taste as if a whole salt shaker had been dumped on top. Try it, and you’ll see that what I’m telling you is true. We have five taste buds—use them all!

Sugar—Definitely Not My Sweetheart Not long ago, an acquaintance of mine related an interesting story concerning his children. They are from Australia, and when visiting this country they purchased some cereal for their children’s breakfast. I’m sure it wasn’t some sugar-coated, marshmallow-laden brand, but just an ordinary box of cereal. Upon tasting it, the children complained that they couldn’t eat it, and spit it out. Why? Because it was too sweet. When was the last time 93

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you heard of an American child complaining that something was ‘too sweet’? I know you’ve heard it all before, and may be tempted to gloss over this section to get to the ‘meat and potatoes’ of this chapter, (sorry, you will not find either one in these pages...), but we have a serious problem in this country when it comes to refined sugars and simple carbohydrates. I almost never eat sugar, because frankly I don’t want my palate to get used to it. When I was growing up, my father— again a hundred years ahead of his time—did not give me sweets or add sugar to my food. My breakfast usually consisted of oatmeal, flavored with cinnamon and diced apples (peel intact). I never developed a sweet tooth, and to this day I get all of the sugar that my body could possibly need from fruits. The result? I have no diabetes, no heart disease, am at a proper body weight, and enjoy consistent energy levels throughout the day. How on earth did this American fascination with sugar become so prevalent? It’s simple. As a young child, we are routinely given candy or sweets when we are a ‘good boy’ or ‘good girl’. When we successfully cope with a stressful situation, like a doctor’s visit, we are immediately rewarded with a lollipop—pure sugar. When there is a celebration, birthday, or Halloween, the highlight of the event is cake or candy. Television commercials 94

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every Saturday morning hawk cereals laden with sugar. As this continues, an association is formed between goodness or happiness, and sugar. This association follows us for the rest of our lives. As an adult, we still feel that sugary foods are how we should reward ourselves for doing something we consider good. When we’re depressed, we reach for sweet foods for two reasons: First, because they carry that buried association with being a good boy or good girl—past acceptance and happiness. And second, because sugar causes and immediate but short-lived spike in serotonin levels, the ‘feel-good’ hormone. Knowing this, can you imagine what would happen if, when a three year old is given a reward, (and clearly knows it’s meant as a reward), he or she is given an apple slice instead of a candy bar? How might that child grow up? It’s never too late to change!

Not-So-Sweet Health Effects Tooth decay has become one the most prevalent health hazards associated with the consumption of sugar. Oral bacteria live in dental plaque and metabolize sugars into lactic acid. High concentrations of acid literally dissolve the minerals from your teeth. Of course, sugary snacks combined with white refined flour products like bread sticks, cookies, and chips, etc. com95

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pound the problem. Sugar also causes a sharp rise in insulin levels, which typically gives a rapid but short-lived burst of energy. Also, as stated earlier, the brain gets into the picture by releasing serotonin, which is what makes eating sweets feel so good. As sugar is metabolized, it bypasses many parts of the digestive process and is absorbed directly into the bloodstream, raising the blood sugar level. By continually snacking on sweets, we raise our blood sugar levels many times per day, only to have the bottom fall out and having to repeat the same process again. What can ultimately happen is a condition called ‘insulin resistance’, where the body’s ability to vary insulin levels in response to blood sugar simply gives up the ghost. This causes the body to latch onto every calorie and store it as fat, instead of burning it for energy. It also means that cells can’t get the glucose (sugar) they need in order to operate, and so scream for more food. This is often the start of food cravings, obesity, diabetes and heart disease. According to the Department of Agriculture, the average American eats 140 pounds of sugar a year. Just for fun, try putting twenty-eight, five pound bags of sugar into your shopping cart the next time you go to the store—do this for yourself and each member of your family. Take a good look at it while you 96

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patiently explain your actions to the irate store manager. Is it any wonder that diabetes, obesity, depression, hyperactivity, and myriad other diet-related maladies are on the rise? My advice to parents is to avoid sweets and instead offer fruits and one hundred percent fruit juices, as well as frozen fruit treats, to children. (Preferably homemade—if purchased, read the labels!) If one would like to make cookies or deserts from scratch, use the purest ingredients and less sugar. When children do not develop a taste for sweets, they will naturally gravitate towards wholesome foods. The best advice I can give? Start young! Now that my soapbox is put away—let’s move on to the good stuff!

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My Super Ten List Hundreds, if not thousands, of books have been written about the medical benefits and health claims of various foods. If I were to list all of the fruits, vegetables, herbs, and other items that I personally feel are conducive to health and long life, in sufficient detail to make this list of practical benefit to you, this book would wind up containing five hundred pages of very fine print. There are many items that are useful and provide benefit to the body, but from this cornucopia a few stand out as true stars. They are:

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Blueberries

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Broccoli

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Olive Oil

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Cabbage

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Garlic

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Beans

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Quinoa (‘Keen-Wa’)

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Avocado

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Cinnamon

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Cantaloupe

It is these I will discuss in the following pages—my Super Ten List.

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Blueberries—“Stars from the Great Spirit” More and more studies are touting the wonderful benefits and antioxidant qualities of the common blueberry. I can’t go a day without these delicious little berries, and place them at the top of my Super Ten List.

History The blueberry and it’s relatives have been recognized for their wonderful medicinal qualities for literally thousands of years. True blueberries are one of only a very few fruits that are native to North America, (another being the cranberry), and so it makes perfect sense that the Native American people would have a great affinity and knowledge of this extraordinary plant. Because the end of each berry contains a five pointed star, these people thought of the fruit as a gift from the Great Spirit, sent to help stave off hunger during times of famine or distress. Native Americans also created a strong tea by boiling the roots, which was said to ease childbirth. Early American settlers learned this technique and many others from the native peoples of this land. Lewis and Clark observed that Native Americans would smoke the berries in order to preserve them for winter, and also pound them into meat before smoking and drying, helping to preserve the meat. 99

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In more recent times, a close relative of the blueberry, the bilberry, was touted by British aviators during World War II as improving their night vision after they’d consumed bilberry jam before taking off on a mission. Further studies confirmed that they indeed helped eyesight by improving micro-circulation in the capillaries of the eyes, and other areas of the body. Even animals seem to love blueberries! The Latin name, Vaccinium, is rooted in the word vaccinus, meaning cow. Both cows, and also bears, apparently have a great affinity for the blueberry, with bears being observed walking many miles on an empty stomach just to locate a supply of this delicious fruit. And finally, just put to rest any doubt that this unassuming berry is a valuable ally in the quest for longevity: A box huckleberry, a cousin of the blueberry still growing in Pennsylvania, is thought to be the oldest living thing on earth. Covering nearly a quarter mile, it’s been dated by botanists at 13,000 years old—a remnant of the last Ice Age!

Recommendations Because of the many health benefits and overall growth of the market, fresh and dried blueberries are now available year round. My first recommendation, as is the case with any food, is to purchase only fresh, certified organic products, if possible. 100

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The fewer pesticides and inorganic fertilizers that are ingested, the better! Blueberries are also available dried, but one should read the label before purchasing them. It seems that most dried blueberries are “first infused with a sugar solution to give them more weight and pliability.” The last thing we need, from a health standpoint, is more hidden sugars in our diet. Be aware!

Benefits Where to start? Blueberries are at the top of my list when it comes to all around health benefits—especially their antioxidant qualities. They contain high levels of vitamins C and E, and are near the top of the list for overall antioxidant activity. Another compound, anthocyanin, gives the berries their blue color and seems to protect neurons from oxidative damage. Recent tests on mice and humans have shown that a cup of blueberries per day have a marked and long lasting positive affect on motor skills and cognitive function, including long and short term memory, and the overall ability to learn. These discoveries bode very well for those at risk for developing Alzheimer’s disease and other memory and motor skill disorders. Yet another group of compounds, called proanthocyanidins, appear to prevent bacteria from sticking to the cells of the urinary 101

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tract, thus reducing risk of infection, and improving urinary tract health. These and other compounds, namely flavinoids and tannins, have been shown in animal studies to lessen stroke damage, and also may play a role in reducing risks of diseases like cancer. One cup of blueberries contain 14 percent of the daily recommended value of dietary fiber, and are very low in sodium and fat. They contain no cholesterol, and in fact have been shown to lower blood cholesterol. Finally, the improved capillary function and better circulation mentioned above can help with much more than just better vision. Arthritis, water retention, bruising, hemorrhoids, as well as varicose veins, are all positively influenced by improved blood flow.

Uses I incorporate copious amounts of fresh blueberries in my fruit salads, which I eat every day. They are wonderful as a snack, and as a tasty and healthy addition to my SuperFood drink with which I always start my day. I’ll cover this in detail later in the book. Suffice it to say that blueberries are an outstanding addition to anyone’s diet, and I believe that these ‘stars’ are indeed superstars! 102

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Olive Oil—“Liquid Gold” Olive oil is something that most people don't think about when trying to improve their diet. I can tell you, however, that a diet rich in extra virgin olive oil can go a long way towards restoring vitality and bringing one back to a state of optimum health. Whether it’s on the inside or the outside, you can’t beat ‘liquid gold’!

History For more than 6,000 years, olives and olive oil have been treasured for their mystical and life giving properties. They are mentioned in the Bible fifty-five times, from the olive branch brought back to Noah by a dove in Genesis, to the two witnesses referred to as olive trees in Revelation. An ancient Hebrew law, still in force, prohibits the destruction of olive trees, and the Egyptians, Romans and Greeks rubbed it on their skin to promote health and as a form of religious worship. Olive oil has lit the lamps of antiquity and anointed the heads of kings and prophets. For countless centuries, the medicinal and anti-aging qualities of olives have been well-known.

The oil was dripped

through holes in the tombs of saints to anoint their bones, and olive branches were even found inside of King Tut’s tomb. 103

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Solomon and King David placed guards around the groves and warehouses to ensure the protection of this precious product. The olive tree typically lives between three and six hundred years, and the oldest known specimen is said to be 5,000 years old! To the common man, the tree seemed nearly immortal—no wonder it was viewed with such reverence. Even today, the olive tree is viewed as a symbol of peace and abundance–its branches adorn the logo of the United Nations as well as the Great Seal of the United States, appearing on our paper currency and on the back of the dime and quarter. Homer called the miraculous oil “liquid gold”, and it’s easy to understand why.

Recommendations Olive oil is the only vegetable oil that can be consumed ‘as is’, pressed directly from the fruit without any additional processing. It can be purchased in several grades, but I would recommend using only ‘extra virgin’ olive oil, often labeled ‘first cold pressing’. This is the highest quality oil, bottled without any processing and with all of the beneficial qualities intact. Other grades, such as ‘virgin’ (second pressing), ‘pure’ (some refining), and ‘extra light’ (heavily refined) are available, but they do not provide the benefits of the ‘extra virgin’ oil. 104

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When storing olive oil, resist the temptation to keep the attractive bottle out on the counter—light, heat, and oxygen are the enemies of this oil and can quickly cause it to go rancid. Keep the bottle in a dark, cool place, with the lid tightly capped. Also, do not buy excessively large containers, as the longer it sits the more likely it will deteriorate. Either stick to smaller bottles, or ‘decant’ a weeks’ supply and place the rest in the refrigerator. It may turn cloudy and harden when cold—this is normal. It will become clear again at room temperature. If using this oil to fry or sauté food, it is recommended that it not be placed in a pan and heated, but that the food be oiled and then placed into a dry pan, so as not to overheat the oil and cause it to break down. I personally believe, however, that both frying and sautéing are unwise for most foods, because the excess heat destroys many beneficial nutrients—therefore, I don’t recommend either.

Benefits Perhaps no single food source provides as many unique health benefits as does olive oil. Study after study have shown a positive impact on conditions like high blood pressure, heart disease, asthma, arthritis, diabetes, the inhibition of colon and other cancers, and even weight loss. It protects the digestive system, 105

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and can help with ulcers, gastritis, and gallstone formation. It has also been shown to control LDL (bad) cholesterol, raise HDL (good) cholesterol, and reduce triglycerides. It is truly an amazing substance. Specifically, olive oil contains healthy monounsaturated fatty acids, and is also very high in antioxidants like vitamin E, chlorophyll, carotenoids and phenols. By helping to prevent LDL cholesterol from oxidizing and forming sticky plaque on the walls of arteries, it substantially reduces risks for heart disease and high blood pressure. Olive oil seems to help control blood sugar, and is linked to lower triglyceride levels. It acts as an anti-inflammatory, which can reduce the symptoms of both arthritis and asthma. And substituting olive oil for other fats in the diet has been shown to aid in weight loss, without requiring additional physical activity.

Uses Olive oil can be substituted for any other vegetable oil in most cases. Only two tablespoons per day can begin to produce the kinds of positive effects discussed above. The only caveat is not to overheat it when frying—see above. I use it externally every day, by rubbing it on my entire body and face after a shower, or anytime. I have been doing this for 106

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many years, and the elasticity and overall quality of my skin is comparable to someone half my age. By using it on the bottoms of the feet, elbows, and other rough areas, any calluses or cracks will eventually vanish. It can also be used as a protective lip balm by mixing a small amount with beeswax, and will help eliminate dandruff if used on the scalp prior to shampooing. I truly believe that no pantry should be without a fresh bottle of ‘liquid gold’!

Garlic—A ‘Stinking’ Rose By Any Other Name There is a debate raging in Italy right now regarding garlic. Many fine restaurants want to eliminate this wonderful herb entirely, because they feel that it is somehow beneath them. They consider garlic a ‘lower class’ food—a holdover from less affluent times— and now wealthy Italians can somehow do better. Big mistake!

History Garlic, sometimes called the ‘Stinking Rose’ and ‘Heal-All’, is another one of those amazing plants recognized for it’s medicinal powers for many thousands of years. In fact, it has been used for this purpose by more cultures than any other plant or plant 107

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substance in history. The first recorded use for this bulbous herb was in Mesopotamia, in what is now Iraq, some 6,000 years ago. Nearby Egypt also found many uses for garlic. Interestingly, the only recorded slave revolt in ancient Egypt (other than the Exodus) occurred due to lack of garlic, when the Nile flooded out the fields. A medical volume, published in Egypt in 1550 B.C.,

lists twenty-two different medicinal uses for the herb, rang-

ing from the treatment of tumors and skin diseases to poisoning and heart ailments. It was inscribed in the Great Pyramid of Cheops, and placed inside of King Tut’s tomb. Clearly, they thought this was pretty potent stuff! Sanskrit records show its usage over 5,000 years in India, and it has been known in China for 3,000 years or more. Ancient Greeks, not to be outdone, used it for strength during the Olympic Games, and the famous Roman physician, Galen, called it a ‘near cure-all’, suitable to treat countless ailments. In the Middle Ages, garlic was used to treat the Plague, Albert Schweitzer used it to cure typhoid fever and cholera in Africa in the early 1900's, and during World War II it was widely known as ‘Russian penicillin’, because of its strong antibacterial qualities. Obviously, there’s something to this little, white bulb!

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Recommendations Garlic is another of those products that are offered in numerous forms, from fresh, to coarsely and finely chopped, to capsules and pills. Processing the raw cloves causes many chemical changes to take place within the herb’s chemical structure, so the benefits of using a fresh clove will quite possibly not apply to other forms. So, as I always say, fresh is best! A person with a green thumb might want to consider growing garlic for themselves—it’s easy and very rewarding. If this isn’t an option, then I would strongly recommend buying only fresh cloves, then storing them in a cool, dark, and dry environment until needed. I do not recommend the jars of chopped garlic available in grocery stores, simply for the reason stated above. And, I personally believe that the amount of processing required for capsules or pills also affects the beneficial properties in a negative way, and so cannot recommend these, either.

Benefits There are something like two hundred different chemical compounds contained within a clove of fresh garlic. The compounds can actually change and recombine depending on how the herb is prepared. One of the main compounds, known as allicin, is what gives garlic its characteristic odor and is a potent 109

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antibacterial, killing at least twenty-three types of bacteria, including salmonella and staphylococcus. (Allicin is not actually present in the whole clove, but is produced by crushing, and then only briefly.) Allicin was thought to be what was giving garlic its medicinal qualities, but was later found to be destroyed by the acid of the stomach. Therefore, it appears that some of the other compounds must be doing the job, at least on the inside of the body. Because of the sheer number of compounds, and the fact that there are over 150 varieties of the herb, pinning down exactly how it does what it does has been difficult. These are some of the things that have been observed to date: Garlic appears to kill H. Pylori in the stomach, which is linked to ulcers and stomach cancers. It also has been shown to slow the growth of prostate and breast cancer cells. In fact, many cancers seem to be hampered by garlic’s anti-tumor effect. It appears to have a positive impact on cholesterol levels, and may prevent LDL (bad) cholesterol from oxidizing and binding to arterial walls—an obvious benefit for reducing heart disease and atherosclerosis. It was observed to lower cholesterol levels by an average of 9 percent in people who ate two cloves of garlic per day. Recent studies have also shown it to protect the aorta—one 110

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of the main blood vessels of the heart. Age, poor diet and environmental factors such as smoking can damage the aorta, causing it to stiffen. Regular consumption of garlic seems to slow the aging of the aorta and helps keep it flexible. One can also benefit from garlic during pregnancy. According to a study done by doctors in a London hospital, garlic supplementation may help weight-gain for babies that would otherwise be at risk for low birth weight. The study also found that the chance of other at-birth risk factors could be reduced, such as pre-eclampsia, which is associated with hypertension. Garlic contains powerful antioxidants that protect the body from ‘free radicals’—molecules that damage cells and DNA, and can accelerate the aging process. Garlic’s sulfur compounds can help regulate blood sugar metabolism, stimulate and detoxify the liver, and improve blood circulation and the nervous system.

Uses I absolutely love garlic, and eat it faithfully every day, both as part of my SuperFood drink, and with many of my meals. People are generally amazed that I don’t get colds and honestly can’t remember the last time I was sick. I believe that eating garlic every day is one of the reasons this is so. So give a ‘Stinking Rose’ to someone you love—they’ll thank you for it! 111

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Quinoa—the Mother of All Grains Most of those living in the United States will recognize many of the foods recommended in this chapter, and will quite probably already have most of them in their pantries or refrigerators. But many will not be familiar with Quinoa (pronounced keenwa), although it is one of the healthiest and oldest foods around.

History Quinoa is not a cereal grain in the conventional sense, but is actually a member of the Goose Foot family, which includes sugar beets and beet root. Its cultivation can be traced back 9,000 years, to Bolivian natives living in the Lake Titicaca area. It was also grown in the Andes mountains at altitudes of ten to twenty thousand feet, where it thrived in the poor soil, freezing temperatures, and minimal rainfall. The Incas considered it more valuable than gold, calling it ‘the mother of all grains’. Archaeologists exploring a cave in Alabama in 1961 found remnants of a charred basket that contained seeds of the quinoa family. Upon further examination by the Smithsonian it was determined that the basket was about 2,000 years old. Quinoa was limited to South and Central America, until being brought to the United States in the 1980’s by Stephen Gorad and Don McKinley. While in Bolivia, they were introduced to 112

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quinoa by their spiritual teacher, who encouraged them to eat it in order to achieve deeper spiritual sensitivity during meditation. They brought it back to see if it would grow in the Rocky Mountains, and it did. Quinoa is now being grown in Colorado, New Mexico, California and Canada.

Recommendations Quinoa can now be purchased in many grocery and health food stores, and is available whole, as flakes, or even milled into flour. The grain keeps well, and can be stored for up to several months. I prefer using the whole grain, for reasons detailed below. Purchase pre-rinsed, if possible, which has a uniform yellowish color. Otherwise, you will have to remove the bitter, outside coating through adequate rinsing or soaking. If unsure, ask the grocer or check the label.

Benefits Quinoa’s protein content is quite high, and is considered a complete protein because it provides eight essential amino acids. For this reason it has become very popular among vegetarians and vegans. It also contains many minerals, including iron, phosphorus, calcium, and magnesium. Quinoa is a great source of fiber and is gluten free, making the seed easy to digest and an ex113

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cellent alternative to more conventional grains like wheat, and for those with food allergies. On the medical front, quinoa has been shown to combat cancer, increase energy and strengthen bones because of its high calcium content. It packs four grams of fiber per serving and thus helps lower the risk of high cholesterol, heart disease and stroke. According to an Australian Blue Mountains eye study, protein and polyunsaturated fats—both found in quinoa—may help prevent cataracts. Today, it is commonly used for altitude sickness. Natives of the Andes claim that it helps strengthen women during pregnancy and postpartum, and promotes healthier milk in nursing mothers. The Andean peoples also advise eating plenty of quinoa to heal broken bones, and to apply a plaster made of quinoa flour and water.

Uses This grain is very easy to cook and can, for the most part, be treated like rice when preparing. Add one cup of quinoa to two cups of boiling water, and simmer for around fifteen minutes. You will see the germ (looking like a small sprout) uncurl from the seed. It is done cooking when it still has a bit of firmness. 114

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Quinoa can be used as a side dish, in soups, or as a meal by itself. Because of its pleasant nutty flavor, it serves as a great breakfast combined with fruits, cinnamon and nuts. It easily absorbs other flavors, as well. The whole, raw seed can be sprouted by placing it in water for a few hours (not overnight—it sprouts quickly!). Doing this activates various enzymes and enhances its vitamin content. It can then be used over salads or other cold dishes. If you haven’t yet tried this remarkable and sacred grain, I would strongly recommend it!

Cinnamon—The Gold Standard of Spices As you read through these pages, you may be struck by the fact that many of the foods on my ‘Super Ten List’ are not just healthy, but ancient in the extreme. The many peoples of the earth have had thousands of years to experiment and observe, and the wisdom gained over those countless generations still applies today. With that, I’d like to recommend another item that has passed the test of time—the common spice, cinnamon.

History Cinnamon is native to Ceylon (now Sri Lanka) and dates 115

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back at least 4,000 years. The Egyptians used the spice to help preserve and mummify the dead, and valued it more than gold. It was highly prized throughout the Roman Empire, as well as China, where it is mentioned in writings from 2800 B.C. Because of its pleasant smell, and the fact that the phenols contained within hinder the growth of bacteria, cinnamon found widespread use in meat preservation. Over the centuries, the spice was used not just for flavoring and aroma, but as an effective treatment for sore throats and coughs, as well as helping with digestive disorders. Even today, cinnamon is still commonly used to treat these maladies. Other ancient medicinal uses included relief from arthritis, menstrual cramps, and yeast infections. It was valued for both its antibacterial and antifungal properties, as well as a general stimulant. For those familiar with the Old Testament, you may recall that cinnamon was a prime ingredient in the special anointing oil used to anoint and sanctify the priests of the Jewish Tabernacle in the days of Moses. Throughout history, the demand and relative scarcity of this aromatic spice has spurred trade and exploration. In the fifteenth century, cinnamon was one of the main motivations for sending out ships of exploration around the horn of Africa, and eventually to the New World. 116

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Wars have been fought over control of what was then Ceylon, so as to have a monopoly on the profitable cinnamon trade. It wasn’t until 1796 that the production of the spice spread to other areas, including Java, Sumatra, and Borneo, and more recently to South America and the West Indies. Quite a journey for the lowly cinnamon stick!

Recommendations Many people might not be aware that there are two products that are typically labeled as cinnamon. The first, known as ‘true cinnamon’, is the original variety grown in Ceylon (Sri Lanka). The other, called ‘Chinese cinnamon’, is from the cassia plant. Though they are somewhat similar in taste and aroma, I believe that true cinnamon is of a higher value when discussing its potential health benefits. It is somewhat harder to locate, at least in the United States, and the cost is higher. How to recognize the difference?

Cinnamon sticks are

curled around themselves, telescopically, while cassia curls inward from both ends like a scroll. True ground cinnamon is tan, finely ground, and has a warm and sweet flavor. Cassia is coarser, darker red, and has a somewhat bitter, stronger taste. There is also a cinnamon oil available. Do not eat this oil—it is

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toxic, even in small quantities. It is usually used for its scent, as in making Christmas ornaments.

Benefits First and foremost, one of the most beneficial qualities of cinnamon is its ability to modify blood sugar and insulin levels. A recent study followed a number of older men and women with Type II diabetes. After six weeks of using one-half teaspoon of cinnamon per day, the group experienced a marked decrease in blood glucose levels, as well as a major drop in blood cholesterol and triglycerides.

Cinnamon also provides a good source of

chromium, which aids insulin activity. The spice also helps with digestion and indigestion, diarrhea, and morning sickness by helping to break up intestinal gas. Even the smell of cinnamon is beneficial: It’s been shown to increase alertness, memory and cognitive function, and even seems to act as a male aphrodisiac! Lastly, cinnamon is a potent antiseptic, antibacterial and antifungal agent. It has proven an effective treatment against certain medication resistant yeast infections, and destroys E. Coli and salmonella when used as a food preservative. It also is a great source of fiber, manganese, iron, and calcium.

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Uses My favorite use for cinnamon is as a tea. I add a stick to a cup of near-boiling water and let that steep for a time—ten minutes or so. A little honey can be added for sweetness if desired. One can continue to add hot water to the same cup and drink it during the day. I also sprinkle cinnamon over my oatmeal in the morning. It is a tasty and healthy addition to many foods—use it as often as you can!

Broccoli—“The Five Green Fingers of Jupiter” It’s a shame that broccoli seems to be so universally despised by children and at least one recent president. If the facts were known, everyone would feel the way I do about this amazing vegetable. Very few foods can claim as many health benefits as this lowly sprout.

History Once again, we must travel back in time thousands of years to find the origin of the well-traveled stalk. Broccoli, a member of the cabbage family, appears to have its ‘roots’ in what is now Turkey and the eastern Mediterranean. When the peoples of this 119

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land eventually migrated to Italy, they settled in the Tuscan area and brought their broccoli with them. The Romans fell in love with the vegetable, calling it ‘the five green fingers of Jupiter’. There is a story of one of Emperor Tiberius’s sons that so loved the taste of broccoli that he ate nothing else for a month. When his urine turned bright green, the Emperor had to put his foot down! It was in Rome that the Calabrese variety was developed, and this is the same type that most of us enjoy today. In the early 1500’s, Catherine Di Medici, of Tuscan decent, may well have introduced the vegetable to France under Henry II, whom she married.

The French, as well as the English,

seemed to have some disdain for the dark green stalks, however. Broccoli came to America in the mid-1700’s thanks to Thomas Jefferson, the ‘farmer president’. But just like the British, Americans also turned their noses up and so the vegetable languished until around 1920. At that point Italian immigrants in California sent a crop to Boston, and suddenly it seemed to get the recognition it deserved. From that point on consumption has grown briskly, especially with the amazing medical discoveries of the last twenty-five years.

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Recommendations Like any other produce, I always recommend searching out the best quality organic broccoli you can find. Better yet—this is another of those easy to grow vegetables that do fairly well in many areas of the country. If you have an open spot in your garden, try your hand at this cool-weather plant. Broccoli is best served raw, or slightly steamed, after being well washed. Boiling, microwaving, or other cooking methods will essentially destroy most of the vitamins and minerals contained within. Also, never throw away the stalks if you can help it. I have a good quality juicer, and always try to use every part of what I buy, leaving nothing to waste. Broccoli stalks, celery crowns—most anything can be used to make a delicious and nutritious drink.

Benefits An entire book could be written just on the health benefits of broccoli. Study after study over the last couple of decades have proven out what the Romans have known all along. These little crowns are good for you! Broccoli contains a wealth of vitamins, minerals, and other healthy compounds. In fact, it is said that broccoli packs the biggest nutritional punch of any vegetable. It is rich in vitamin C, 121

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beta carotene, calcium, iron, fiber, and compounds called phytochemicals. It also is a good source of chromium, which has been shown to prevent adult diabetes. Many of the compounds in broccoli appear to help detoxify the body and boost the production of certain enzymes. These enzymes can reduce the risk of heart disease, high blood pressure, and osteoporosis. A type of fiber within this vegetable has been shown to aid the liver in holding and eliminating cholesterol, instead of releasing it into the bloodstream. Eating substantial amounts of broccoli has been linked to a reduced risk of aggressive prostate and colon cancer. In fact, many cancers seem to be affected by the various phytochemicals within, and specifically one called sulforaphane.

Uses I use broccoli in salads, and lightly steamed next to fish or whatever else I might be having. I try not to waste anything, and juice the stalks and leaves which contain nutrients of their own— some of them unique to those parts of the plant. So when it comes to the wonderful ‘Fingers of Jupiter’, this is one time when it pays to listen to your mother: Eat your broccoli!

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Cabbage—Two Heads ARE Better than One! Cabbage is a great vegetable, not just for its abundant vitamins, but because of a number of healing properties both internally, and externally. It also enjoys a long and illustrious history—a valued staple among cultures all over the world.

History Cabbage is a ‘cole’ crop, and among its close relatives are kale, cauliflower, broccoli, and Brussels sprouts. Some of these were found in the wild, but others, like Brussels sprouts, were the result of thousands of years of selective breeding. Wild cabbage has been cultivated for perhaps 4,000 years, and domesticated for 2,500. It was originally harvested for its medicinal qualities, but soon found its way into the diet of many peoples. One reason for this is that it’s so prolific. It grows quite rapidly, and produces more edible vegetables per acre than any other plant. Another is that it keeps well over the winter. It appears that the Celts introduced cabbage to Europe around 600 B.C. It was not the closed-head variety that we think of today, however, but a loose-leafed version. The head type was developed by Northern European farmers in the Middle Ages. The English name of cabbage comes from the old French word, ‘caboche’, meaning head. 123

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The Egyptians, and later the Romans and Greeks, loved cabbage. It was thought to stave off the effects of too much alcohol, and was said ‘to make you feel as if you had not eaten’, meaning that it was not filling and allowed more room for drink. Even today, it is thought of as a hangover remedy. They were also well aware of the characteristic odor of cooked cabbage. The Greeks had a saying: ‘Cabbage, twice cooked, is death!’ In the Far East, pots containing cabbage that date back to 4000 B.C. have been found in Shensi province in China. To the ancient Chinese, cabbage had ‘cooling properties’, part of the ‘yin/yang’ system of herbal medicine. Frenchman Jacques Cartier is credited with bringing cabbage to the Americas in 1536, although it probably arrived about a hundred years later. An interesting tidbit—During the eighteenth century, cabbage was often taken on long ocean voyages due to its high nutritional content and medicinal qualities. It was, for example, an excellent way of combating scurvy—a disease caused by vitamin C deficiency. In his first voyage, Captain Cook had plenty of cabbage on board. When members of his crew were injured in a storm, it was rumored that they made compresses out of sauerkraut (cabbage stored in brine) to apply to gangrenous wounds. 124

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Recommendations Raw cabbage is available everywhere, pretty much any time of the year, in both green and red varieties. As I’ve stated before, buy organic if at all possible. Prepackaged sauerkraut is also commonly available—just consider the salt content when purchasing. I am not a big fan of boiling food, as it removes a great deal of the essential nutrients. Therefore, I would recommend having cabbage raw, or slightly blanched or steamed.

Benefits Cabbage is fairly inexpensive, but packs a variety of vitamins and minerals that are most beneficial for the body. It’s higher in vitamin C than oranges, and also rich in vitamins E and K (aids in making blood-clotting proteins), and minerals like calcium, potassium, magnesium, and sulfur compounds. High levels of fiber help cleanse waste from the stomach, improve digestion, and can ease constipation. It is hailed as a cancer inhibitor—particularly colon cancer. One compound, isothiocyanate, was shown in one particular study to reduce the risk of lung cancer in smokers by 38 percent. In European folk medicine, cabbage leaves are used to treat 125

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acute inflammation. A paste of raw cabbage is placed in a leaf and bandaged around the area to reduce discomfort. This remedy is quite probably due to the antibacterial properties of the sulfur compounds contained in cabbage.

Uses I love cabbage. I eat it raw in salads or lightly steamed as a side dish. If I feel inspired, I will stuff cabbage leaves with rice and vegetables. Perhaps one of my most famous dishes is a pickled cabbage salad. On the medicinal side, I would like to relate a story highlighting cabbage’s anti-inflammatory qualities: Some time ago, a woman I know complained that her knee was swollen and painful—no conventional therapy she’d tried seemed to have any effect. I advised her to place a number of cabbage leaves against her skin and wrap them with a bandage before she went to bed. In the morning, the bandage was so loose that it fell off her leg—the swelling was gone. I’ve used cabbage in a similar fashion on my own body, with similar results. I’ll let you draw your own conclusions. Suffice it to say—cabbage is a great addition to your diet, and definitely deserves a place of honor on my Super Ten List.

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Beans—Definitely Not a ‘Has-Bean’ Many people are concerned, unnecessarily so in my opinion, that a diet high in vegetables and fruits will somehow leave them short on protein. This is not the case, especially when one consumes adequate amounts of fish like salmon or tuna. That said, beans—of all types— are also an excellent source of protein, as well as fiber and many other essential nutrients.

History Beans are one of the oldest food sources on the planet, being mentioned in Eastern texts dating back some 20,000 years. They were cultivated on both sides of the Atlantic, by the Aztecs and Incas in the area of Peru, and by Egyptian and pre-Roman cultures throughout the Mediterranean. Lentils, chickpeas, and faba (now called fava) beans are mentioned predominantly in Roman texts and have been found in tombs dating back 5,000 years. Beans are mentioned in the Old Testament, as well. Excavations have found chickpeas in Jericho and Babylon. Only the Greeks seem to have shunned the wonderful legume, calling them ‘poor man’s food’.

They also

wouldn’t allow priests to consume beans due to the black spots on certain varieties, which apparently reminded them of death! By the Middle Ages, beans had become a staple throughout 127

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Europe, and are credited with saving Europeans from extinction due to malnutrition. When these same Europeans began to explore the New World, they were introduced to entirely new varieties of the amazing bean. The ‘common bean’ as it was called, included many of the dry beans, like the kidney bean, with which we are familiar today. The high nutritional value, and the fact that they could be stored for extended periods, made beans popular with the Navy, and so the navy bean was born. In the United States, beans were still thought of as ‘poor man’s food’ until the Great Depression, when the scarcity of meat caused many to look for other sources of protein. Beans filled the bill perfectly, and by World War II they were standard fare as part of the C-Rations eaten by our servicemen worldwide. From that point on, and especially after the myriad health benefits of beans became known, the humble bean has graced the dinner plates of millions in countries near and far!

Recommendations Beans are so common that they are available in pretty much every grocery store. The nutrient value of dry versus canned beans are about the same, so choose whichever is most convenient. A word of warning, as usual: Canned beans often contain sodium, and so should be well-rinsed before use. Dry beans also 128

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should be rinsed to remove debris, and then soaked as necessary.

Benefits One of the biggest benefits of beans is their very high soluble fiber content. This fiber latches onto cholesterol-laden bile in the digestive tract and removes it from the body. Some studies have shown a 10 to 20 percent drop in total cholesterol after six weeks of beans in the diet (three-quarters to one cup per day). This equates to a 40 percent drop in the risk of heart disease. This same fiber seems to improve insulin function in diabetics by creating more ‘insulin receptor sites’ within the body, allowing insulin to more easily bond to the cells that need it. Beans are also very high in folate, which may help reduce the risk of birth defects and which is also needed to form red blood cells. And recent studies have found that a number of compounds in beans—isoflavins, for example—help keep normal cells from turning cancerous, and inhibit cancer growth. Hispanic women traditionally have half as many breast cancer cases as Caucasian women, and the studies point to the high intake of beans in their typical diet as a likely cause. Another major benefit of a diet that includes beans is that they are a natural source of protein. While most animal proteins are considered ‘complete’ proteins, in that they contain all of the 129

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essential amino acids needed by the body, beans provide what is called ‘complimentary’ proteins. This means that by eating beans with a different complimentary protein—rice, for example—one can get complete proteins just as effectively as from animal products.

Wheat products will also form complete proteins with

beans, but I feel that rice is substantially healthier, especially considering the sensitivity many people have to wheat. Finally, beans contain substantial amounts of potassium, magnesium, iron, and the trace elements copper and manganese. All of these work together to build healthy bones, tissue and blood.

Uses Because of the great variety of beans, they can be introduced into the diet in many ways. I prefer them as part of a salad, or in soup. Lentil soup is very good, and is one of those dishes that have been eaten for many thousands of years, all over the world. A little gas not withstanding, the humble and ancient bean should be on everyone’s menu!

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Avocado—the ‘Alligator Pear’ Avocados, sometimes called ‘alligator pears’ because of their rough skin and pear shape, are often thought to be a vegetable, but in fact they are a fruit—a member of the berry family. They are quite popular in Brazil; the country of my birth is now the world’s fourth largest producer of this delicious green wonder.

History Avocados have been cultivated in Central and South America for perhaps 10,000 years. This wonderful fruit was a favorite of the Aztecs and many of the other native peoples of the area. They used it as a sexual stimulant; the Aztec’s name for the fruit was ‘ahuacatl’; this refers to its appearance and translates into a delicate part of the male anatomy which I shall not repeat! This concept of avocados as an aphrodisiac persists until today. Even earlier, the avocado was used as a hair pomade to stimulate hair growth, and to help heal wounds. Native Americans used the seeds to treat diarrhea, but in the 1500’s Spanish conquistadors found another use for the seeds.

Because the

milky seed juice turns red upon exposure to air, the Spanish used it for ink, and many documents produced with avocado ink are still in existence today. Spanish explorers so loved the fruit that they returned with it 131

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to Europe, where it gained popularity among the English Navy, as it softened the hardtack they ate for meals—hence the name ‘midshipman’s butter’. It was not cultivated in the West until 1833, and did not find mass market appeal until the early 1900’s. Mailman Rudolph Hass was granted the first patent on the avocado in 1935, and the fruit bearing his name is now the most common of the avocado varieties eaten in the United States. Interestingly, the man’s wife ate whole-wheat toast with a half an avocado every day, and she lived until the age of 98. Perhaps his treasured avocado had something to do with it. California is now the largest producer of avocados in the U.S., generating about 95 percent of overall production. An interesting fact—a single tree can produce about four hundred avocados per year.

Recommendations Fresh avocados are available year round at nearly any store. They take about a week to ripen, once picked—a process that can be slowed down by placing in the fridge or sped up by putting them in a closed paper bag. As always, look for organic if available.

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Benefits The avocado has certainly earned the right to be on my Super Ten List. It packs more soluble fiber than any other fruit. It is rich in magnesium, which is essential for healthy bones and the heart. Avocados have more potassium than bananas, which regulates blood pressure, as well as reducing the risks of hypertension, stroke and heart disease. Avocados have been shown to help improve the body’s ability to absorb nutrients from other foods. Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with elevated cholesterol levels, eating the fruit for seven days produced a significant decrease in total cholesterol and LDL, along with an increase of the good cholesterol, HDL. A single avocado contains around eighty micrograms of lutein, which is very beneficial for the eyes. And one of the most exciting developments is the discovery that certain compounds in the fruit are toxic to many forms of cancer, particularly prostate, breast, and oral cancers. As well as the other vitamins and minerals discussed above, avocados are high in vitamin C and K, folic acid, and copper. They are the best fruit source of vitamin E, and are a good source of the antioxidant glutathione, which helps slow down aging and may reduce the risk of cancer and heart disease. 133

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Uses I love avocados! I use them on salads and sliced on bread. Avocado paste can be applied to dry skin to help make it smoother, and as a facial mask to nourish and moisturize the delicate skin of the face. I hope you’ll take the time to incorporate the humble avocado into your diet, if not for the myriad health benefits, then at least to give your romantic life a boost!

Cantaloupe—Or Not? Cantaloupe, like watermelon, is one of those foods that seems like a real diet-breaker because of its delicious sweetness, but it really isn’t—it’s actually low-cal and vitamin rich. Interestingly, the web-skinned, orange fruit that we call cantaloupe in the United States is actually not cantaloupe at all, but a variety of muskmelon. No matter what it’s called, there’s nothing like a refreshing bowl of this wonderful melon on a warm summer evening!

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History The ancestors of today’s cantaloupe were native to north Africa, and were cultivated in Egypt at least 2,400 years ago. Over time, they spread to the Middle East and around the Mediterranean.

The original, true cantaloupe, with its relatively

smooth skin, is said to have originated in the town of Cantaluppi, in Italy, sometime in the 15th century.

It soon migrated to

France, where it became a favorite of France’s elite. At around the same time, the variety of muskmelon that we call cantaloupe was being developed in Spain, and wound up coming to the Americas thanks to Christopher Columbus. It was grown up and down the Atlantic seaboard, but was not called cantaloupe at that time. Thanks to some enterprising marketers, the name was changed from muskmelon to cantaloupe to associate it more closely with the fancy French variety. Eventually, production moved to the dry areas of Arizona, California, and Texas, where nearly all of the domestic crop comes from to this day.

Recommendations Cantaloupe is available year round at pretty much any grocery store. Pick melons that have a khaki colored skin, with no green apparent. Also, the stem end should be smooth—if it’s 135

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ragged or if there is still stem attached, the melon was harvested too early. After it’s picked, the melon will not get any sweeter, but it will get softer and more juicy if allowed to sit out for a couple of days, but no longer than four. Once cut, use it within two days to avoid spoilage. And as always, organic, if available, is best!

Benefits As a child, you may have been told that carrots will keep your eyes bright and clear, but it appears that cantaloupe is even more important for keeping your vision strong. Studies indicate that eating three or more servings of the fruit per day may lower your risk of age-related macular degeneration by as much as 36 percent. Cantaloupe is a great source of fiber, and is very high in potassium and vitamin A. The fruit also contains a good amount of vitamin C, folic acid, and beta carotene. It has only fifty-six calories per cup, and is low in sodium, as well. There was an interesting study a while back regarding vitamin A and smoking. It found that smoking, or just exposure to second-hand smoke, produced a vitamin A deficiency in the body. And, a general lack of vitamin A can manifest as emphysema. This may explain why some smokers develop the condi136

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tion, and others do not. Those that do may not be getting enough vitamin A to make up for the loss from smoking. The conclusion? It seems imperative that smokers and those exposed to smoke maintain a healthy level of vitamin A in their system, and eating cantaloupe is one way to make sure that is the case.

Uses I try to have cantaloupe daily, either as part of a colorful fruit salad, or blended into my daily SuperFood drink. It goes very well with blueberries, and strawberries, as well. It is not too filling, and is very refreshing, especially during the hot summer months. Call it what you will—this is one sweet melon!

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Honorable Mentions As I stated earlier, there are at least fifty different vegetables, fruits, herbs, spices and grains that I find very beneficial, not to mention fish. On the previous pages, I singled out ten for special consideration. I would, however, like to touch on a few more that would also be wise to incorporate into one’s diet. They are all extremely healthful, easily found, and can be eaten raw, lightly steamed, or juiced. Obviously, oats need to be prepared per package directions. If you have bad childhood memories of mushy, glue-like oatmeal, I highly recommend steel-cut oats. They are coarser and more cereal-like than rolled oats. Try them—they're wonderful!

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Asparagus - Very high in vitamins K, C, A and folate. Great for the heart, healthy intestinal bacteria, and as a diuretic because of the high potassium/low sodium.

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Apples - Very high in vitamin C, potassium, magnesium, fiber, and flavinoids. Please don’t toss the skin! If you don’t want to eat it, juice it.

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Spinach - High levels of vitamins A, C, and K, B6 as well as folate, iron, magnesium, and lutein for your eyes. Seems to be a powerful cancer fighter.

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Tomatoes - Contains vitamin C, folate, and potassium, but most importantly is lycopene, another cancer and cholesterol buster.

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Onions - Vitamins and antibacterial sulfur compounds, but biggest benefit are flavinoids, which also kick cholesterol and cancer.

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Carrots - Lots of vitamin A for your eyes (powerful against cataracts), and carotenoids for cancer and heart disease prevention. Also lots of fiber.

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Celery - Great source of fiber and vitamin C, as well as phytochemicals that reduce cancer risk. Can help with muscle aches, and electrolyte replacement.

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Sweet Potatoes - Vitamin C, folate, beta carotene and minerals for strong bones. Great for the eyes, and lowering heart disease risk.

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Kiwi - Very high vitamin C levels and phytochemicals protect DNA, guard against respiratory problems. High fiber for heart, colon health and blood sugar control.

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Steel-Cut Oats - Beta-glucan fiber drops cholesterol, reduces diabetes risk, stabilizes blood sugar. Antioxidants protect the heart. High in manganese, selenium, tryptophan. Great alternative to wheat. 139

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So there you have it! Make these twenty items the core of your healthy diet, and begin to reap the benefits of these wonderful foods, just as I have.

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Eat Less—Live More Having talked at length about what to eat, I think it’s time to address ‘how much’. Comparatively speaking, I don’t eat much. My portions are small, and when I leave the table I am satisfied— not overly full or ‘stuffed’. I also do not ever go back for ‘seconds’. My father taught me these things when I was young, and I’ve followed his instruction my whole life. The ancient practice of Ayurveda, a type of medicine still common in India and elsewhere, states the following:

“When eating, only one-third of the capacity of the stomach should be filled with food, one-third with liquid and onethird should be left empty. This will aid in proper digestion and promote mental clarity.”

This is a far cry from the typical American diet—think Thanksgiving dinner here—where being unable to rise from the table is considered a compliment to the cook! You may well ask, “Why is this important?” I assure you that understanding the answers to that question is critical for those wishing to live a long and healthy life. Since at least the 1930’s, it has been well-known that ‘calorie 141

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restriction’ (CR) seems to prolong the lifespans of many animals, from mice to dogs, cows, and monkeys. Study after study has shown that a relatively small decrease in caloric intake from what these animals normally eat, extends lifespan by perhaps 30 percent. Fairly radical restriction added 50 percent or more to the lifespans of animals like mice, although they probably did not enjoy the experiment! Even using the more modest number, however, and assuming that those same kinds of results can be achieved in humans, average lifespan could be extended to 104 or longer through wise use of this principle alone. And, it is indeed beginning to appear that the same mechanisms that produce these results in animals do apply to humans, as well. The idea of CR gained mainstream status thanks in part to Dr. Roy Walford, who participated in the Biosphere 2 experiments in Arizona some twenty years ago and who wrote a number of books on CR and longevity. Since then, many groups have been formed with the sole purpose of promoting the calorie restriction lifestyle. The main things to remember are that, first, I’m not talking about starving oneself for the sake of a long but decidedly miserable life. I’m talking about giving up a couple of hundred calories per day—one small desert—in exchange for substantially lower142

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ing the risk of many types of disease. And secondly, proper nutrition is key. Now matter how much or how little you eat, it is absolutely essential to get all of the needed vitamins and minerals from whatever you put in your mouth. The effects of CR on the body seem to be fairly dramatic. A number of recent studies have shown that reduced calorie intake helps keep the telomeres on the ends of our DNA from disappearing as we age. As you might remember, telomeres are little end caps on the ends of our DNA, and they get shorter and eventually vanish as we age. This allows the DNA, and therefore our cells, to become damaged. Also, CR lowers the number of ‘free radicals’ and prevents oxidative damage to our cells. It has been shown to lower cholesterol, reduce or eliminate symptoms of diabetes, and substantially lowers risks of heart disease. Instances of cancer are reduced—new studies continue to show promise for this type of lifestyle. Remember, it is a lifestyle that I’m talking about here—not a diet. I am personally convinced that eating a little less, wisely, while still making sure to eat foods that are high in nutrients, has a lot to do with my current state of health. I hope you will take a moment to consider this the next time you contemplate whether or not to ‘Supersize It’! 143

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Juicing For Good Health Numerous books have been written about the advantages of juicing, and although most people are aware of the concept and some may already own a juicer, few realize the true value of this practice. Not only does it cut down on waste and save money, but in many ways consuming vegetable and fruit juice is healthier than eating these foods in the conventional way. I’ve been doing this for years, and find it to be of great benefit. Honestly, I have a real problem throwing away foods that I paid good money for and that I know contain high levels of nutrients, just because they are not the parts that are normally eaten. This includes the stalks of broccoli and asparagus, celery crowns, apple peels, and anything similar that would otherwise wind up in the waste can. When run through a good quality juicer, one is left with a delicious and healthy drink, and very little waste. In fact, the solid material that is left is very good to use in a garden or add to the compost bin. Let’s touch on some of the health benefits of juicing: First and foremost, it allows the body to absorb all of the nutrients quickly and easily, without having to break down the solid material and extract them that way. And because these nutrients are concentrated by juicing, a single glass may provide as many vitamins, minerals, and enzymes as an entire meal, or more. 144

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The same is true of phytochemicals and other disease fighting compounds. Getting these chemicals and antioxidants into the bloodstream quickly and in concentrated form does wonders for the immune system and helps slow or prevent the onset of many age-related diseases. You may not be aware that different parts of the plant have different chemicals and enzymes, and in some cases the most valuable parts are those that typically get discarded. That is why juicing is such a great alternative—it allows you to get all of the benefits with very little effort and no additional cost, except for the initial purchase of the machine. I think it’s one of the best investments a person can make for themselves and their family. Finally, it is very enjoyable to experiment and create your own signature drink, combining whatever is available and crafting something that is both delicious and very good for you. Doesn’t a fresh glass of carrot and celery juice sound a whole lot better for lunch than a diet soda? So before throwing away something that can help keep you healthy and vital, or buying processed juice in a can, please give home juicing a try. Buying broccoli by the pound will be a far more enjoyable experience when you know that you will no longer be discarding everything but the crowns!

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SuperFood—It Really Is! I would like to briefly mention a product that I discovered in 1979, and have been using ever since with wonderful results. The product is called Dr. Schulze’s SuperFood, and it is a powdered mixture of vegetables, fruits, herbs, vitamins and minerals that is mixed as a drink and taken daily. SuperFood is available on-line or over the phone, and I also keep a small supply that I can provide to those who are interested, and who are able to come and see me. SuperFood is a great source of fiber and protein, as well as Vitamin A, C, and E and a wide range of B vitamins. It is 100 percent organic, comprised mainly of various forms of algae, seaweed, grasses and other items rich in nutrient value and essentially fat, carbohydrate, and cholesterol free. It is prepared by adding pure water, organic fruits (especially banana, which adds sweetness), or vegetables, and the SuperFood powder to a blender and mixing until smooth. I have this every morning without fail, and have even taught very young children to enjoy it—they now ask for SuperFood instead of sugar-laden cereals in the morning. Making a positive impact on a child’s health is very rewarding, indeed! So I recommend that you give it a try, and see if you don’t feel better for the rest of the day! 146

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CHAPTER 4 A Day in the Life

Growing old is no more than a bad habit which a busy person has no time to form. -Andre Maurois-

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As you’ve read through these pages, I’ve explained various components that I believe are necessary to live a life that is long, healthy, and joyous. So at this juncture, I thought it might be helpful to give you a brief snapshot of my typical day, so that you could see how each of these pieces mesh together to create the person that I am. I usually wake at around five A.M., and spend some minutes in prayer. I thank my Maker for giving me another day, alive and healthy, so that I can take care of my wife, Georgette. It’s interesting—I’ve been asked on more than one occasion whether, at this age, I fear death. The answer is a resounding NO; I am at peace and ready to go at any time, should God decide that I need to come home. My only real desire is that there be someone who could step in to take care of my wife. About thirty minutes after rising, I go for a forty minute walk. I walk in the grass, and enjoy watching the world wake up around me. Within an hour or so, I’m back home preparing my SuperFood drink, which I enjoy with my wife. After taking care of various morning activities, I make a glass of cinnamon tea with lemon—a couple of cinnamon sticks steeped in a glass of boiling water for perhaps ten minutes. For lunch, I have a fresh salad, some steel-cut oatmeal, or a bowl of homemade soup—typically broccoli, tomato, or vegetable. 149

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From mid-morning until late afternoon, I might find myself at the grocery store, buying the kinds of items I’ve discussed in these pages, as well as fish and, on rare occasions, lamb. Also during this time I’m often engaged in conversations or visits from friends and acquaintances. Because I am a member of several groups and organizations, I stay in touch with a large number of people. One such organization is the Raw Food Group, which holds monthly meetings that I attend. My activity of choice is reading. I have a library of perhaps a thousand books, mostly on subjects of health, diet, and history. Don’t get me wrong—if there’s a good baseball game on I may well watch it, but frankly, sitting in front of the television is not my favorite activity. In the evening, I prepare dinner for my wife and me, which might be broiled fish with a side of broccoli, asparagus or a mixed salad of greens, onions, peppers, avocado, and lettuce. I often attend meetings or go out with friends. I seldom turn down a restaurant or birthday party invitation, simply because I so enjoy meeting new people and seeing new places. I was recently invited to Sedona—a lovely town in northern Arizona—where I received a warm reception from many wishing to know about me and my lifestyle. Curious people truly warm my heart, because it is through 150

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the door of curiosity that change can occur. That is why, as I write these lines, I am so looking forward to the new people I’ll meet during the process of getting this book into the hands of those who need it. These thoughts excite me more than I can say! At bedtime, sleep comes easily—in fact my wife tells me that because I don’t snore and seldom move, she has to check on me to make sure I’m still among the living! In the morning I wake up refreshed, and ready for a new adventure—this amazing thing called Life!

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Final Thoughts I know, beyond any doubt, that the concepts I’ve outlined in this book work. I know this because I’ve seen them work in myself, and in many others with which I’ve shared these things, from my own children, to friends and other acquaintances. I truly believe that by thinking, exercising, and eating properly, anyone can extend both the number of their years and the quality of those years. Disease, pain, loss of physical strength and mental acuity—these things are not inevitable, no matter what your parents or friends or the television may have led you to believe. I wish I could wave a magic wand and give to you the same determination and knowing that I have! Many people over the years have asked me for advice, and I have shared it freely. They all listen, but only a relative few actually put into practice what I suggest. And yet, it isn’t difficult at all. It doesn’t take a lot of money, or an inordinate amount of time. It only takes a decision that the past doesn’t need to equal the future. The way you think and handle emotional issues, the amount and quality of the exercise you get, and the food you put in your mouth are all based on habits formed by watching or listening to others. Just because you’ve done something one way for a long time does not mean that it’s the only way, especially if it isn’t serving you. If you are aging gracefully, feel good about yourself, 152

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and have all of the vitality that you want, then that’s wonderful— keep doing whatever it is that you’re doing. But if you feel that you could be better, or if you see the warning signs of disease and discomfort in your life, then take hold of the wheel and change direction. I hope that at least some of the things in this book ring true for you. When you are wandering the aisles at your local grocery store, I hope you will find yourself spending more time in the produce section, and less time staring through the frosty glass at the TV dinners. And on some beautiful spring day, I hope you’ll at least contemplate taking off your shoes and socks and go feel the grass between your toes, watch a caterpillar for a moment, and forget that the taxes are coming due. I want you to have what I have, if you’ll only take it. May the words ‘old’ and ‘sick’ never leave your lips again when referring to yourself. Here’s to a long, healthy, and vital life, for everyone, everywhere!

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ABOUT THE AUTHORS

Bernando LaPallo currently resides in Mesa, AZ with his wife of fifty years, Georgette. He spends his time reading, going on brisk walks of up to two miles, shopping for and preparing the foods described in this book, and attending numerous meetings and seminars related to health, diet, and longevity. Bernando also conducts seminars throughout the Phoenix area, and has been featured on several local television programs, in various newspapers, and other publications.

Anne Cornelius and her husband Ron Seehoffer are writers living in the Gold Canyon, AZ area. Anne has written several freelance articles in local publications, and is nearing completion on two inspirational children’s books. Ron is in the process of finishing a spiritually uplifting fantasy novel, ‘A Small Matter of Destiny’.

Bernando LaPallo's diet and advice Bernando LaPallo was born in Victoria, Brazil on August 17, 1901 to Mattie Carr and Bernando LaPallo Sr and it is his father whom he credits with giving all the advice he needed to have lived such a long and healthy life. He was raised by h is father who became a doctor in Philadelphia and who himself live a long life b ecause he died at the age of 98. Bernando sticks to his diet which is mainly fruit and vegetables and some fish. He has two meals a day at regular times and doesn't eat at night. He has breakfa st of wholemeal toast and organic peanut butter. He drinks cinnamon tea, which h e says helps prevent diabetes and that it makes good sense to prevent things rat her than looking to find how to cure them when it is too late. He has a meal of raw vegetables or fruit and eats fish about three times a week. He eats sardines, tuna and salmon, and includes tinned sardines in his diet. Be rnando drinks fruit juice and water. He is an advocate of eating raw foods. He a lso likes to eat organic foods to avoid harmful pesticides that so often pollute produce we buy. He takes Dr Schulze Superfood daily and says this is part of his regime for long evity and good health. He also uses Echinacea to prevent colds and illness. Agai n he takes this herb very regularly. Bernando LaPallo says he eats a little cheese occasionally and lamb once a year as a special treat but otherwise doesn't eat meat. He points out that if people saw how animals are raised in America today many would think twice about what th ey were eating. He emphasises that fast foods such as burgers are to be avoided. He says that among his favourite fruits are cantaloupe melons and blueberries. He believes that regular exercise is very e and a half in the morning. Just looking atural colour still it is clear that this im. LaPallo is full of life and would put ame with his vitality.

important and every day he walks a mil at his unwrinkled skin and hair with n way of life has worked very well for h many people a quarter of his age to sh

Bernando LaPallo has written a book all about his extraordinary life and sharing all his health-giving tips. It is entitled Age Less/Live More: Achieving Health and Vitality at 107 and Beyond.advice on longevity Bernando explains that what has really helped him know and apply the secrets to a long, happy and healthy life was listening to the advice his father gave him. He told him to avoid drinking alcohol and to stay away from bars where the Devil puts the temptation in front of you. He is a firm believer in God and thinks th at faith is important and he makes a point of mentioning the Bible in relation t o diet e.g. when saying how he will eat lamb occasionally it is because this is a meat mentioned in the scriptures. Bernando LaPallo explains too that his father taught him to look after his feet and to clean them regularly. He recommends olive oil rubbed into the skin of the feet and also on your face if you are a man and have been shaving. This is one of the reasons he has such fine clear skin even though he is well over 100 years of age. He says that is very important to keep our colons clean and our livers and kidne ys healthy. If our inner vital organs can do their jobs as they were designed th en we should stay healthy and live a long life. He says that stress is a killer and so avoid it as much as possible and to make

sure you get plenty of rest. Bernando, when asked about how long he thinks he will live, has said he is aimin g for 120 at least and the way he is going it looks likely he may well achieve t his. It is very difficult to believe that this healthy looking, eloquent and ene rgetic man is 109 but he is.