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Prof of Gerontology University of Southern California, Valter Longo ph.D Director of the institute of Longevity. 
Watercress is a powerhouse vegetable that packs several important nutrients but is extremely low in calories. It contains a plethora of antioxidants, which will lower your risk of heart disease and several types of cancer. It's also a good source of minerals that protect your bones. Watercress is a good anti-cancer super-food. Eating watercress daily can significantly reduce DNA damage to blood cells, which is considered to be an important trigger in the development of cancer, University of Ulster scientists revealed today 15 February 2019 
The ZEST for longevity 
Mimics Calorie Restriction 
Blueberries contain Pterostilbene 
Latest research in America shows massive benefits from a fasting mimicking diet. 
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 range of specialist products to help you. 
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 is good for you The feeling you get from feeling sensual will help you live longer on average, according to Saga Health, than those who do not possess these feelings. Regular physical sensual activity lowers your chances of getting heart disease, stroke, diabetes, depression and even some forms of cancer.  
It also helps you stay mentally sharp into old age. You don't need to engage in full sex, just the sensual feeling of being and feeling sexy provides a high state of charged energy which 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. 
Super Charged sensual Energy creates energy within the mind and body. The stimulus of this sensitivity creates a healing effect that one can tap into directing it with your mind to where the healing is most needed within your body. 
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. 
Low Glycemic Fruits you can have every day 
High Glycemic 
Fructose (sugar from fruits) 
Lactose (sugar from milk) 
Sucrose (made from fructose and glucose) 
Maltose (sugar made from grain) 
Glucose (simple sugar,) 
Dextrose (form of glucose) 
Heart disease. High-sugar diets may increase the risk of heart disease. The results of a 15-year study suggest that people with a lot of added sugar in their diet are significantly more likely to die from heart disease than people with minimal amounts of added sugar in their diet. 
Sugar Filled Drinks 
Sugar Loaded Desserts 
Processed Snack Foods 
Sugar Filled Breakfast Foods 
Sauces With Lots of Sugar 
Does sugar cause cancer? 
Sugar feeds every cell in your body. But does sugar cause cancer, or help it to grow and spread? Our expert says to watch out for added sugars, but not for the reasons you may think. 
Does sugar “feed” cancer cells? 
Let’s look at the evidence to find out whether sugar causes cancer to grow and spread more quickly. 
It’s true that sugar feeds every cell in our body, even cancer cells. But, research shows that eating sugar doesn’t necessarily lead to cancer. It’s what sugar does to your waistline that can lead to cancer. 
Taking in too many sugar calories may result in weight gain. And, being overweight or obese puts you at a higher risk for cancer and other diseases. 
So, should you avoid sugar? Our expert says no. 
“Your body’s cells use sugar to keep your vital organs functioning,” says Erma Levy, a research dietitian in Behavioral Science. “But too much daily sugar can cause weight gain. And, unhealthy weight gain and a lack of exercise can increase your cancer risks.” Natural sugars, like molasses, agave nectar, honey and maple syrup, are packed with antioxidants that protect your body from cancer. 
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. Meditation has gained millions of converts, helping to ease chronic pain, anxiety, stress, improve heart health, boost mood and immunity, instil a peace and calmness within the mind, and with this, help bring good things into your life.
Don’t become fanatical 
It’s quite clear these days and the up to date studies show that walking is a great benefit to good health, but don't feel you must push yourself further and further to the limit into where it becomes unmanageable, the further you make yourself walk will not necessarily amount to huge extra benefits, strange as it may seem, the physiological changes that occur in your body after a twenty minute walk will be no different to if you walked for two hours. A short walk will still provide you with the overall health benefits your body requires without unnecessary pressure on your joints, problems you could experience later on in life if you push yourself to extreme exercise. 
Studies have also shown that subjecting yourself to cold temperatures can also benefit in longevity, tricking your body into a survival mode, but you needn’t go to extreme like some teachings suggest. It’s a combination of factors that need to be in place if you are searching for ways to prolong lifespan.  
Whatever you decide in life that borders on extreme, it will come with implications trading one thing against another, and the short term benefits can come back later on in life to bite you. 
Be careful when you come across various teaching that draw you in making huge claims and portraying misinformation. You’d be better off with the wide views of the scientific community across the world looking into longevity, and making this part of your every day routine. 
1. enjoy healthy food without over eating 
2. never over sleep but get adequate sleep that suits you 
3. be active, with a daily gentle walking routine 
4. meditate to free your mind of busy activity 
5. breathing meditation is also beneficial 
6. abstain from food occasionally 
7. experience cold conditions from time to time  
8. protect your skin from ultraviolet radiation 
9. yoga stretching exercises to keep supple and in trim 
10. scientific supplements 
Meals that Heal 
More healthy ideas for Evening meals 
Steamed: sweet potato, brocolli, cauliflower, carrots, spinach 
poached salmon in milk sprinkled with tarragon. 
Pterostilbene Mimics Calorie Restriction 
Blueberries contain Pterostilbene 
One mechanism by which calorie restriction has been shown to beneficially extend lifespan is by “turning on” genes directly related to long-term survival. Scientists have been intrigued to find that pterostilbene mimics many of the same broad preventive and therapeutic properties of calorie restriction. 
High Sugar Foods to have only occasionally, try to keep sugar content to a minimum 
Yogurt containing sugar content 
Chocolate containing sugar content 
Juice with sugar content 
Avoid high sugar content and check supermarket labels 
Homemade Cakes  
(homemade cakes baked without sugar)  
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 
you could add stevia or manuka honey if you prefer your cake to be more sweet. 
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 everyday 
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 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, selenium and vitamin C, however it is not good to take too much vitamin C and do not take it regularly, it's water soluble so use the time release and keep it to 1000mg, and only take them to help combat a cold, vitamin C with zinc zaps a cold. 
The best fruits 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. Carrot juice mixed with ginger. 
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.  
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 require, however in moderation a glass of wine is good, don't drink too much as alcohol can also affect your blood pressure. 
Chronic drinking can also cause liver disease. This adds to the kidney's being overloaded. The rate of blood flow to your kidneys is usually kept at a certain level, so that your kidneys can filter your blood.. 
A Curry in a Hurry 
Fry your onions and garlic in olive oil, then add your mushrooms. Place mycoprotein pieces in microwave bowl with low fat curry sauce, with added turmeric, cayenne pepper, 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. 
Stage 1 
Stage 2 
Stage 3 
Good Health 
In 1982, the National Academy of Sciences presented basic dietary recommendations for preventing cancer, which subsequently have been strongly supported by research. 
Here are the five points of their anti-cancer diet strategy and ways to incorporate it into your daily routine. 
1. decrease the amount of fat in your diet. 
2. increase the amount of fibre in your diet. 
3. avoid obesity 
4. drink alcohol in moderation, if at all. 
5. minimise consumption of salt-cured, pickled and smoked foods. 
If you test in the borderline-high range (200-239 milligrams per deciliter), the AHA suggests having a second test and averaging the two results. If you're still in the risk group, take actions to change your eating habits. 
For those with a level of 240 or higher, medical supervision is advised. 
If your cholesterol level is at a desireable range (below 200 mg/dl), the Natuional Heart, Lung, and Blood Institute says to be re-tested every five years or less. 
HDL and LDL 
After your cholesterol blood test, you'll be given figures for your total cholesterol, your LDL and your HDL. 
The LDL is primarily a mixture of cholesterol and protein that the blood carries to all parts of the body. The body needs some cholesterol for everyday functions like producing hormones and digestive acids. LDL is often called the "bad cholesterol." 
So you need a low LDL and a high HDL. Your LDL should be below 130 mg/dl; and your HDL should be above 35 mg/dl and your total cholesterol should be below 200 mg/dl. 
Saturated Fat index (CSI) The lower the CSI number the more healthy the food. 
click on NMN - for more info: 


Resveratrol supplements help lower blood pressure, it has a positive effect on blood fats and it protects the brain, it also increases insulin sensitivity. 
Organic porridge oats with oat-bran, pear, grapes, blueberries, clementines, excellent in the mornings, oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar and a reduced risk of heart disease. 
Watercress and spinach, Avocado, Tomato, Black Grapes, Cucumber, Couscous with Peppers, Chickpeas and Cranberries, Olives stuffed with Garlic. 
Salad Dressing 
Olive Oil, Organic Apple Cider Vinegar, Turmeric, Cayenne Pepper, Freshly Squeezed Lemon Juice, Pinch of Black Pepper. Helps reduce clogging of the arteries, the buildup of cholesterol and fatty deposits called plaques on the inner walls of the arteries. 
With Salmon 
With Prawns 
Good health and well being is not just about good food, it's about your life style, a combination of different activities that all in their own way possess vital benefits. 
Meditation, 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.  
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. 
Free Radicals 
Normal body functions, such as breathing or physical activity, and other lifestyle habits (such as smoking) produce substances called free radicals that attack healthy cells. When these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers. 
Common antioxidants include: 
vitamin A. 
vitamin C. 
vitamin E. 
Dr David Sinclaire one of the World's leading scientists from Harvard University researching longevity, in a recent interview said, to reverse your ageing clock, he personally takes the following supplements, because over many years of research he's discovered not just biologically but genetically, the following supplements seem to assist in the process of resetting your ageing clock to be youthful again. 
Metformin (Metformin hydrochloride) is a type of medicine known as a biguanide. This works to lower the amount of sugar in the blood of people with diabetes. It does this by lowering the amount of sugar produced in the liver, and also increasing the sensitivity of muscle cells to insulin. 
Metformin, recommended dosage  
1 gram taken with the evening meal, however it is important to note, people who take it for longevity who are not diabetic must take it when the body is at rest, and not when you are exercising. 
Nicotinamide adenine dinucleotide (NAD) is one of the most important and interesting molecules in the body. It is required for over 500 enzymatic reactions and plays key roles in the regulation of almost all major biological processes (Ansari and Raghava, 
The foods most enriched in nicotinamide riboside are not well identified, although yeast-containing food products are presumed natural sources of the compound and milk-derived products such as whey fractions have been reported to contain the nutrient. 
Nicotinamide Mononucleotide is a safe and naturally occurring vitamin B3 metabolite already found in the body, but is depleted as we age. NMN is a direct and powerful (Nicotinamide Adenine Dinucleotide) NAD+ supplement. 
Nicotinamide mononucleotide (NMN) or Nicotinamide-1-ium-1-β-D-ribofuranoside 5′-phosphate is a type of bio-active nucleotide which is naturally formed by the reaction between a phosphate group and a nucleoside containing ribose and nicotinamide, Generally, it exists in two anomeric forms namely alpha and beta. 
Apples promote heart health in several ways. They're high in soluble fibre, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk. 
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