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Helping you Live Longer... 
 
Prof of Gerontology University of Southern California, Valter Longo ph.D Director of the institute of Longevity. 
Visit youtube.co.uk search for anti aging diet, Prof Valter Longo 
or go to l-nutra.com 
Quick Healthy Lunches 
Avocado, Tomato, Grapes, Sliced Vegetarian Mycoprotein Cocktail Sausages, Moroccan Couscous with Peppers, Ras el Hanout Chickpeas and Cranberries 
Live Longer 
 
Latest research in America shows massive benefits from a fast mimicking diet, you'll really be amazed at the results. 
 
There are different ways to fast, 
intermittent fasting is an increasingly popular eating pattern which involves not eating or sharply restricting your food intake for certain periods of time. 
 
This fasting method has been linked to a range of potential health benefits. 
 
Such effects are linked to longevity and a lower risk of disease. Thus, people who fast regularly often hope to lose weight or live a healthier, longer life. 
 
However, fasting can be dangerous if not done properly. 
 
8 tips to help you fast safely. 
 
1. Keep Fasting Periods Short 
There is no single way to fast, meaning that the duration of your fast is up to you; however Prof of Gerontology University of Southern California, Valter Longo ph.D Director of the institute of Longevity in America suggests a fast mimicking diet does significantly lower the risk of disease in older aged people and can lengthen your life span, he has a website where you can learn more, even order a scientific range of specialist products to help you. 
l-nutra.com 
 
2. Eat a Small Amount on Fast Days 
In general, fasting involves the removal of some or all food and drink for a period of time. 
Although you can remove food altogether on fast days, some fasting patterns allow you to consume up to around 25% of your calorie requirements in a day. 
If you want to try fasting, restricting your calories so that you still eat small amounts on your fast days may be a safer option than doing a full-blown fast. 
This approach may help reduce some of the risks associated with fasting, such as feeling faint, hungry and unfocused. 
It may also make fasting more sustainable since you likely won’t feel as hungry. 
 
3. Stay Hydrated 
Mild dehydration can result in fatigue, dry mouth, thirst and headaches, so it’s vital to drink enough fluid on a fast. 
Because you get around 20 to 30% of the fluid your body needs from food, it’s quite easy to get dehydrated while on a fast. 
 
4. Go for Walks or Meditate 
Avoiding eating on fast days can be difficult, especially if you are feeling bored and hungry. 
One way to avoid unintentionally breaking your fast is to keep busy. 
However, any activity that’s calming and not too strenuous would keep your mind engaged. You could read a book. 
 
Feeling Sensual and being Nude is Good for You The feeling of feeling sensual will help you live longer on average than those who do not possess these feelings. Regular physical sensual activity lowers your chances of getting heart disease, stroke, diabetes, some forms of cancer, and depression.  
 
It also helps you stay mentally sharp into old age. You don't need to engage in full blown sex, just the sensual feeling of being and feeling sexy in a high state of sexual charged energy is good for the mind and body. It's natural and it produces Ionisation energy and endorphins, a group of hormones secreted within the brain and nervous system and having a number of physiological functions. 
 
They are peptides which activate the body's opiate receptors, causing an analgesic effect; increasing pleasure senses and lowering pain senses. We have 5 + 2 = 7 senses: touch, sight, hearing, taste, smell, proprioception, and “interoception.” detecting internal bodily sensations. “Percieving” neurons are called sensory receptors that are equipped with specialised nerve endings. There are 5 types of stimuli that can be perceived by the skin: Touch, pressure, pain, temperature, and vibration. 
 
 
5. Don’t Break Fasts With a Feast 
It can be tempting after a period of restriction to celebrate by eating a huge meal. 
However, breaking your fast with a feast could leave you feeling bloated and tired. 
Additionally, if you want to lose weight, feasting may harm your long-term goals by slowing down or halting your weight loss. 
The best way to break a fast is to continue eating normally and get back into your regular eating routine. 
 
6. Stop Fasting If You Feel Unwell 
During a fast, you may feel a little tired, hungry and irritable, but you should never feel unwell. 
To keep yourself safe, especially if you are new to fasting, consider limiting your fast periods to 24 hours or fewer and keeping a snack on hand in case you start to feel faint or ill. 
If you do become ill or are concerned about your health, make sure you stop fasting straight away. 
 
7. Eat Enough Protein 
Many people start fasting as a way to try to lose weight. 
However, being in a calorie deficit can cause you to lose muscle in addition to fat. 
One way to minimise your muscle loss while fasting is to ensure you are eating enough protein on the days you eat. 
Additionally, if you are eating small amounts on fast days, including some protein could offer other benefits, including managing your hunger. 
Some studies suggest that consuming around 30% of a meal’s calories from protein can significantly reduce your appetite. 
Therefore, eating some protein on fast days could help offset some of the fasting side effects. 
 
8. Eat Plenty of Whole Foods on Non-Fasting Days 
Most people who fast are trying to improve their health. 
Even though fasting involves abstaining from food, it’s still important to maintain a healthy lifestyle on days when you are not fasting. 
This is ONLY when you're on the fast mimicking diet these are foods you can and cannot have otherwise these foods are fine unless it contains too much sugar, try to avoid too much sugar at all cost. 
Low Glycemic Fruits you can have 
Apples 
Pears 
Apricots 
Orange 
Peaches 
Raspberries 
Strawberries 
Blueberries 
Grapefruit 
Plumbs 
 
High Glycemic Fruits you can’t have 
Cherries 
Grapes 
Mangoes 
Pineapple 
Prunes 
Melon 
 
 
Be Free, be Nude 
It's not about being sexually aroused, it's more about creating sexually charged energy within the mind and body. The stimulus of this sensivite touch when you walk nude in the open air creates a healing energy that one can tap into and direct with the mind to where the healing is needed within the body. 
Just Imagine a pill to double the length of your life 
High Sugar Foods you can’t have 
Biscuits 
Alcohol 
Yogurt with high sugar content 
Chocolate with high sugar content 
Juice with high sugar content 
Avoid high sugar and check supermarket labels 
Cakes  
(homemade cakes baked without sugar will be okay in small quantity) 
Simple recipe for home baked cakes without sugar 
 
8oz self raising Flour 
4oz vegetable fat suitable for home baking 
2 eggs 
Half a small cupful of semi skimmed milk 
 
Electric whisk the mixture until a thick creamy consistency, put mixture in cake tin and oven bake until cooked. 
 
GOOD Foods and teas you can have 
 
green tea, mint tea, lemon tea, hibiscus tea,  
Make sure your soups are low in sugar... 
tomato soup, minestrone soup, vegetable soup, mushroom soup. 
 
nuts – cashews, walnuts, quinoa, peas, carrot juice, spinach, watercress. 
 
Antioxidants are known to lengthen the lifespan in mice and in some cases almost doubling it. 
 
Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that disarm free radicals, the principal antioxidants are vitamin E, beta-carotene, vitamin C, and selenium. Carrot juice mixed with ginger is a great way to start the day. 
 
The best fruits to fight free radicals are the ones that are more sour or yellow, red and bluish-black coloured when ripe: oranges, apricots, grapefruit, tangerines, blackberries, blueberries, black grapes, black plums, strawberries, cherries, yellow-fleshed peaches, pineapple, kiwi, persimmons. The peel or skin contains larger amounts of antioxidants than the pulp. It is also advisable to eat the peel of citrus fruits (only if organic), which is rich in antioxidants. 
 
Dark chocolate is rich in flavonoid antioxidants, including it in a well-balanced diet can tackle the cognitive decline, improve brain functions, make the thinking process faster and improve short-term and long-term memory. 
 
Resveratrol is an antioxidant found in grapes, red wine, peanuts, chocolate and certain berries, and it has been credited with a large number of health benefits in various studies. Now, however, a research team presents findings that question whether such benefits come from the compound. 
 
Red wine will be richer in phenols abundant in the skin and seeds, such as anthocyanin, proanthocyanidins and flavonols, whereas the phenols in white wine will essentially originate from the pulp, and these will be the phenolic acids together with lower amounts of catechins and stilbenes. 
 
It has been found that people that drink red wine seem less likely to get colds or flu, red wine also can kill the e coli bacteria, but although it contains antioxidants you really would need to consume about 2000 bottles to benefit form the amounts of antioxidants you'd require, however in moderation a glass of wine is good, don't drink too much as it contains a lot of sugar. 
 
 
Healthy Meals in 7 minutes 
 
Fry your onions and garlic in olive oil, then add your mushrooms. Place quorn pieces in microwave bowl with low fat curry sauce for five minutes, then add to and stir in with your mushrooms in pan and simmer for a further two minutes. Place your packet of microwave rice in microwave for two minutes, and you're ready to serve up your meal. 
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Meditation 
meditation techniques
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The meditation technique follows a simple guide of instructions with quiet spaces to focus on the object of meditation and experience the inner peace to which the meditation provides.
The mind, heart, and body can improve with regular meditation. Most people aren't raised to sit and say "Om." But meditation has gained millions of converts, helping them ease chronic pain, anxiety, stress, improve heart health, boost mood and immunity, and resolve pregnancy problems. 
 
When we train in meditation, our mind will become more and more peaceful. When the turbulence of our mental busyness subsides and our mind becomes still, a deep contentment naturally will arise from within. Focusing your mind on the sensation of your breath for fifteen minutes a day will help you to reduce stress in everyday life.  
 
Exercise 
Along with walking, many examples of mild exercise form part of common daily routines. For example, walking up stairs is usually a mild exercise. Leisure activities, such as cycling, canoeing, swimming or dancing, also offer mild workouts, provided you practice them at a low to moderate intensity. 
 
Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more; Here are some health benefits researchers have discovered about a good night's sleep. 
 
Research shows that consistently getting seven to eight hours of sleep per night is beneficial. Any more or less can increase your risk for serious conditions like diabetes, heart disease, and even death. Getting enough quality sleep is also key to a healthy lifestyle. 
 
A 45-minute catnap helps lower blood pressure, American researchers reported last week. They said a daytime snooze could improve heart health, particularly if you're not getting as much sleep as you should at night; The theory is that napping, by encouraging you to relax, reduces blood pressure. 
 
Typically, Growth Hormone levels usually deplete by 50% after the age of 70 - Sermorelin stimulates regrowth and regeneration of the pituitary gland to secrete more growth hormone. An added benefit is that it also promotes slow wave sleep (deep sleep). 
 
At the Longevity institute in California, growth hormones have been found to shorten lifespan, thus shorter people on average seem to live longer, moreover they do say the fast mimicking diet helps to imitate similar chemical balance characteristics found naturally in shorter people; this will in turn help taller people giving them added benefits to fight disease in older age. 
 
Vegetarian Curry in 7 minutes 
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