Foods and Recipes

  Exploring lifestyle, live to be a Centenarian - Foods and Recipes.

Foods and Recipes | Energy, Nutrients and Chemical Directions

Bulk Supplements for nutritional requirements.

Foods is Chemical Information

Food is a general term, in reality it is “Chemical Information” for the body and each molecule of food has the potential to be a building block and directly interact with DNA" ... it is the responsibility of each person to provide the correct information - 70 Going On 100?

Most Adopters of a Western Diet burn glucose as their primary fuel, which prevents their body from burning body fat. The SAD (Standard American Diet) is an "Extinction Level Event" ...
We are obsessed with the wrong kinds of foods. We need to understand "Why do we Eat", contributor april/2016; and, we need to use food to bring balance into our lives, our bodies, and our mental well-being.

Choose: ... the Centenarian Diet or ... the Obseogenic Diet.

It seems that we have gotten side tract by modern society and its reliance on processed foods to give flavor, and have forgotten our body's need for nutrition. We have succumbed to "Palatability" and "Sweetness (i.e. Less Bitter)" as the driver of eating. Humans have unlearned eating for Health-span and Life-span. Consequently, everyone is surprised when they end up with a Chronic Degenerative Diseases.

The 20th Century Diet (SAD is SAD'er) will be our downfall in the 21st Century. The Standard American Diet Sad is an "Extinction Level Event". What kills people today (non-infectious diseases) is totally different than what killed people just 3 generations ago (Infectious diseases and malnutrition).

Real foods provide nutrients fueling the bio-chemistry that our bodies can understand, this is critical for living to 100.

are processed foods, yet the modern - western world can get fresh foods year round; (Key) therefore; rethinking our eating habits and reliance on processed foods should change for the better. Dr. Krautkramer has demonstrated that the SAD really is SAD and reviewing our eating habits is the goal. We can start by viewing Dr. Patrick on Micronutrients for the Prevention of Age-Related Diseases and Brain Dysfunction | june/2016 . (1)

Dr. Markus Ralser (University of Cambridge) (2) ... Metabolism has been thought of, for a long time, as a static series of biochemical reactions. Recent research, however, reveals that cellular metabolism indeed is highly dynamic, and is implicated in many biologically important phenomena, such as aging, cellular robustness and adaptation to ever-changing environments.

protein and living to 100 or living past 100

| Open diagram in new window |

DNA is a double helix made up of 4 building blocks -bases- called adenine (A), thymine (T), cytosine (C) and guanine (G). The human body contains almost 3 billion bases of DNA.

with DNA - our Genetic codes that help determine everything from our height to our eye color to our risk of heart disease, we're making a mistake if we assume we can't influence those genes, especially when it comes to aging.

Dr. Ralser (2) and his team of researchers found almost "9" out of "10" genes, "almost every gene in our body", and the proteins they produce, were affected by changes in cellular metabolism and longevity.

The sciences of "Nutrigenomics" and "Epigenetics" | contributor july/2016 are rapidly uncovering biological processes that control how and why we age the way we do, and how we pass our eating habits on to the next generation, this is Epigenomics - you are what you eat, and so are your children (NIH). According to new research "Diet trumps genes" - Dr. Mercola explains, and Dr. Markus Raiser (University of Cambridge - Molecular Genetics) Nutrients change How Genes behave. (3)

and their expression, metabolic genetic properties bring metabolism center-stage both for developing therapies against cancer and neurodegenerative disorders and for understanding the ageing process. You really are what you eat ... (3.4)

Key Knowledge: You are turning off your immune system with a poor diet. The body favors short-term survival over long-term health. This trade-off accelerates aging-associated diseases, such as cancer, cardiovascular disease, immune dysfunction, and cognitive decline.

High carbohydrate diets shut down the bodies own antioxidant defense genes.
Dr. Patrick,, Dr. Phinney,. Dr. Champ,. Dr. Ames,, Dr. Lustig,, Dr. Saul,, Dr. Perlmutter,. Dr. Levy,,


Phytochemicals are essential nutrients in precventing human disease before it happens.
True Super foods, Some wonder foods found abundantly in many places around the world are natural health optimizers.

we need to ingest sources of antioxidants, flavonoids, and catechins, essential fatty acids, essential oils, and all 9 essential amino acids that our body does not produce naturally. Our diet must contain the phytonutrients which support the body's natural defense system against illness and infection. Phytonutrients are produced by the plant to Protect Itself against stresses.

This probably the single strongest argument for Organic farming methods and against Pesticides. For the last 2 million years we derived our nutrition from plants and animals living in Natural Stressful Environments. Lazy plants and animals do not produce a strong environmental response, and hence, nutrient dense metabolisms.

High Nutrition -
add Fruit Peel to Smoothie

Humans use some of the 25,000 (est.) compounds produced by plant and animals in our metabolism to protect cells from oxidative damage caused by free radicals. The micronutrients are co-factors in the use of the Macronutrients, proteins and enzymes, fats-lipids, and carbohydrates that are metabolized when we build, repair, and in disease prevention and healing by our immune system.

This helps reduce the risk for premature aging and Chronic Degenerative Disease conditions like heart disease. Essential fatty acids keep our cells functioning normally and essential amino acids are required to help our bodies make proteins. Ref: Stress - What does it really Do | contributor october/2016.


our bodies are in constant DNA synthesis and repair rebuilding tissues and creating new cells. Proteins are the building blocks of life. Every cell in the human body contains protein. Protein foods are broken down into amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health. The basic structure of protein is a chain of amino acids. (10,11,12)

Our bodies are Huge re-cyclers as we only need to eat about 80g of protein per day because we re-cycle another 80g from the 300 Billion cells we replace each day. The question is Proteins - How Much, and if we understand our mettabolic pathways, we can answer this question.



are a large group of organic compounds occurring in foods and living tissues and include sugars, starch, and cellulose (fiber). They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body. Human need to avoid Added Sugars and use the forms of soluble and insoluble carbohydrates as dietary fiber. Humans need both forms, as we are feeding 2 organisms.

Insoluble carbohydrates represent "Zero" calories and are "Gut" food. The non-soluble carbohydrates are simply those carb's that our bodies lack the enzymes to digest. Hence the importance of our bio intestinal tract and our friendly bacteria - Gut Microbiome. Our bodies run on energy derived from carbs and fats and our liver can convert protein to glucose if needed.

Carbohydrates are NOT just glucose. They are building block, as are proteins and fats/lipids. But, they are not our "primary energy source and form of energy storage". There is no known carbohydrate deficiency disease, and hence, no reason to eat carbs, however, they come with the territory when eating fruits and vegetables. Our body has developed a method of using these carbs but only in a limited fashion - Carbohydrates and Longevity | contributor, oct/2016.

We have approximately 5 grams of glucose dissolved in our 5 liters of blood (5.5 mmol/L or 100mg/dL) which equals about 1 tsp. From sheer math, we see that we are very limited in the body's handling of glucose by insulin. Insulin is really a Growth Hormone and a trigger for fat storage. Ref: ... this site - Blood Glucose levels - The Real Rub.



the term fat is used for simplicity, although the less familiar term lipid is more correct, since it includes fats, oils and waxes as well as more complex, naturally-occurring compounds of fatty acids (FAs). The primary role of lipids in your body is in cellular membranes and metabolism, and as energy storage. Fats provide energy for muscles and bodily processes. Ref: ... this site - Exercise Carb-Loading Debunked, Tables 1, 2.

Fat is energy dense, containing 9 calories per gram, whereas protein and carbohydrate contain only 4 calories per gram dry weight. The body uses lipids to transport, absorb and digest fat soluble vitamins, A, D, E and K, and supply the body with essential fatty acids. It is an integral part of cell metabolism, cell construction, and hormone production.

The correct balance of fats and oils is important to human health. (13) The Omega 3:6 ratio is important to cellular integrity along with Cholesterol. This is a clear case where GMO modern Corn, Soy, Canola oils are Bad. These modern high omega 6 oils are completely foreign to the human body. Dr. Champ ... The Caveman Doctor - Vegetable Oils: The “Refining” of Our Health, (14), and a discussion on Fat and Oil in modern diets | contributor April/2016.

When polyunsaturated fats replaced saturated fats in a randomized controlled trial in humans, the rate of cancer actually rose. (15) studies in mice have shown that switching to corn oil, a common vegetable oil, actually results in increased colon cancer in comparison to trans fats. In fact, corn and other vegetable oils high in linoleic acid (LA) are often used in animal studies to cause cancer and reduce longevity. (16,17) However, the war goes on about Saturated Fats as some evidence points to too much protein. (18)

At Cambridge and Harvard, Physicians’ Health Studies of over 20,000 men tracked over a 10 year period yielded similar results. (19,19a) They examined the consumption of whole milk, skim milk, cheese and ice cream, and concluded that the increased risk of prostate cancer was attributable primarily to men who had one or more servings of skim milk per day. (20,20a) e.g. Fat is not the issue, Replacing fats with Carbohydrates is .... Carbohydrates and Longevity | contributor october/2016.

Guidelines to avoid fat should never have been introduced ... says Professor Iain Bloom, ... it was wrong to vilify fatty foods and substitute it with carbohydrates, and this may have triggered the obesity epidemic ... sugars are the real problem. (21)

100% Real Food: food is medicine. Medicine is food. This is a simple recipe for longevity and health.


  1. If it has a label, Read.
  2. If the label has more than one ingredient, Stop and Think.
  3. If it comes in a box or package (i.e. Processed) and the label has more than one ingredient, ... Just Stop.

Primal Blueprint - Extra Virgin Expeller Processed Avocado Oil.

The role of Cooking in Nutrition | Catch 22

, cooking food does destroy many of the "enzymes" in a food needed to digest that food. This is because enzymes are proteins and they become denatured. (Note 1) In fact, any sustained heat of approximately 118-129 degrees F (48-54 C) destroys virtually all enzymes. Cooking food does change the value of the food in many different ways, and some foods release their nutrients more readily when cooked, while some nutrients are reduced or lost. A key element is the natural enzymes that come along with the vegetables.

Enzymes are catalysts which speed up and facilitate reactions in our body. In fact, some biochemical reactions will not even occur without these enzymes. It is beneficial to eat some of our vegetables in the raw state and Dr. Mercola ... (Mercola eats - 85% raw) and from our contributors ... Raw vs. Cooked Vegetables | contributor May/2016 evaluates our requirements for raw food enzymes. See also: Snacks, Salads, and Smoothies (3 S's).

Phytochemicals are essential nutrients in precventing human disease before it happens.
Dr. Wrangham explains that cooking made foods more bio-available, which meant that humans could extract more energy. Our intestines got smaller and the brain larger.

It has to do with Bio-availability, but because enzyme rich foods actually "predigest" in your stomach through the action of their own enzymes in a process called autolytic digestion, it is important to eat some of your food Raw. Before stomach acid enters the process, you can actually break down as much as 75% of your meal. Without that autolytic digestion, you force the body to compensate by over producing stomach acid and digestive enzymes in the pancreas in an attempt to break down the "dead" food.

, takes stress off the pancreas (and the entire body) by providing the natural enzymes required for digestion. Cooking in the right manner is important.

Also, a study published in the Journal of Agricultural and Food Chemistry concluded that cooking in the right manner promoted the release of antioxidant compounds from the vegetable matrix that held them and actually caused new, potentially beneficial, antioxidant compounds to form.

Moreover, the study found that cooking softened the fiber matrix of the vegetables in question and likely increased the extractability of those nutrients from the vegetables and even contributed to their conversion into more active forms.

, we now know we are feeding 2 organisms and the gut microbiota needs its share, particularly fiber. Cooking foods Soft Food Diet, produces a net gain in available energy which our large brain and small intestines benefit from. Dr. Richard Wrangham and his team and other researchers, have shown that the Soft Food Diet, has benefited human evolution and still benefits us today. Catching Fire: How Cooking Made Us Human | Dr. Richard Wrangham | february/2013. (30)



Ok - Now What?

Preparing for the Future | You cannot get there Sick

"Not one single person will be cured of heart disease, pulmonary disease, stroke, arthritis, obesity and, of course diabetes and Alzheimer's, with our current medical approach." ... Medicine as we know it is in trouble. Can we be better doctors than the AMA provides? We certainly can acquire the knowledge to ask better questions. The AMA has failed in their mission. ... OMG - Who Knew ...

no one is fooled when people use the word Diet. It conjures up thoughts of Restricting our Eating. But, what is the real purpose of a "Diet"? ... the Centenarian Diet is a .

    Goals are Simple:

  1. Optimize our Metabolism for the Future, OMG - We cannot get to the Future "Sick".
  2. Maximize a balance of Nutrients with Food Intake.
  3. Balance Metabolism and Our Bodies will Just Do Its Thing.

are the primary effort of every living animal on this planet. Even plants must seek nutrition and fertile soils with a living microbiome - soil health, to thrive. Humans are no different, as we sometimes forget why we eat. We carry our own microbiome - guts and are seeking Energy for survival, and Nutrition for growth and disease control. Supplying the body with proper nutrition is our reason for eating. ... D. S. McGerk | contributor, april/16. ... Dr. Jeanne Sept - What's Cooking? The Meat and Potatoes of Human Evolution | july/2013. (40) Dr. Richard Wrangham - ... Catching Fire: How Cooking Made Us Human | february/13. (41) The rise of Omega 6 fats, and where did the Omega 3's go from our food sources ... D. S. McGerk | contributor, may/2016

is where we stand. OMG - We can not get to the future Sick; therefore, if we apply the Dr. Ames' - Triage Theory and aim high ...

The following actions must be considered:

Simple solution, avoid carbohydrates as they offer no known nutritional benefits. Carbohydrates are however packaged in food source organisms that do provide Longevity Vitamins, Our foods provide Phytonutrients, macronutrients, micronutrients (for critical DNA repair) (R1), Polyphenols, Phytosterols, Flavonoids, Lignans, Antioxidants, and Carotenoids, that do allow life to continue. Ref: 100 richest dietary sources of polyphenols. (Resource 1,2,3)

Certainly avoid processed carbohydrates, fats and oils, and packaged processed foods. A direct result of too many carbohydrates is Insulin Resistance functional manifested as Carbohydrate Intolerance. Dr. Volek discusses his current views on the benefits of a LCHF plan - Health-Promoting Effects of a Low-Carbohydrate Lifestyle | july/2016 and this site follows this type of plan with the addition of Dr. Ames' "Triage Theory", hence, ... the Centenarian Diet.

New evidence pushes our modernization of diet and tools back to 1.5 million years ago. Our diet changed to high nutrient energy dense meat, making and controlling fire and cooking on formed clay plates go back 1.2 million years. Plant foods became less important and the shrinkage of our intestins shows this and we no longer need long digestive tracts. A freelance youTube video summarizes ... New History of Humanity - Astounding Scientific Discoveries | May/2013.

What path are You On?




  1. Cooking denatures the proteins in food, this process is similar to what the acids do in the stomach. Both processes disrupts the normal alpha-helix and beta sheets in a protein and uncoils it into a random shape. Ileal studies have shown that cooking denatures proteins and makes them more bioavailable.. (30,31) Researchers have also shown that digest ability goes from 51 % to 90 % when cooked vs. raw. The energetic benefit of cooking increases bioavailability by approximately 78%.. (32) PowerPoint slides. (33)


living to 100
VA Pittsburgh Healthcare System
Curbing Cancer's Sweet Tooth

Dr. Tan is introducing Veterans with advanced cancer to a ketogenic LCHF - (high-fat, adequate-protein, low-carbohydrate) diet. This eating plan starves cancer cells while still meeting a patient's nutritional needs.

Take Action
Enhancing hero-worthy care for
Our Nation's Veterans.

[ + ] Sources and References:

  1. RDAs Wikipedia, The recommended dietary allowance (RDA) was developed during World War II by Lydia J. Roberts, Hazel Stiebeling, and Helen S. Mitchell, all part of a committee established by the United States National Academy of Sciences in order to investigate issues of nutrition that might "affect national defense".
  2. R1 PubMed, Effects of micronutrients on DNA repair. Collins AR, Azqueta A, Langie SA.
  3. Resource 1 ECJN, Table 1. Polyphenol and antioxidant content in the 100 richest foods (mg per 100 g or mg per 100 ml)
  4. Resource 2 ECJN, Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database, J Perez-Jimenez, V Neveu, F Vos and A Scalbert
  5. Resource 3, Phenol-Explorer is the first comprehensive database on polyphenol content in foods
  6. 1 youTube, Dr. Patrick on Micronutrients for the Prevention of Age-Related Diseases and Brain Dysfunction, june/2016
  7. 2 University of Cambridge, Department of Biochemistry, The regulatory function of the metabolic network, Dr. Markus Ralser.
  8. 3 Daily, UK, You really are what you eat: Nutrients in food can change how GENES 'behave', By Richard Gray Feb/2016
  9. 4 The Francis Crick Institute - Cambridge, Markus Ralser, Molecular Biology of Metabolism Laboratory
  10. 10 Dairy Council of California © , Protein - More Than Muscle Building, Whey Protein: Nutritional Powerhouse
  11. 11 Dairy Council of California © , Blog, The Whey to a Healthy Diet.
  12. 12 Healthy Eating, Do You Need to Eat Essential Amino Acids Every Day? by Melodie Anne , Demand Media
  13. 13 Healthy Eating, What Are Lipids Used for in the Body? by Erica Kannall, Demand Media
  14. 14 Dr. Champ, Caveman Doctor, Vegetable Oils: The Refining of Our Health.,
  15. 15 Science Direct, The Lancet, INCIDENCE OF CANCER IN MEN ON A DIET HIGH IN POLYUNSATURATED FAT, Morton Lee Pearce, Seymour Dayton.
  16. 16 Wiley Online Library, Diet and cancer, David Kritchevsky PhD
  17. 17 PubMed, Dietary fats and cancer. Carroll KK
  18. 18 Center for Nutrition Studies, A Fallacious, Faulty and Foolish Discussion About Saturated Fat, By T. Colin Campbell, PhD April 18, 2014
  19. 19 The Telegraph - 2014, No link found between saturated fat and heart disease, by Sarah Knapton
  20. 19a Thoughtful Cooking by Greg Fleischaker, Say No To Low Fat Foods
  21. 20, Healthy people, Healthy Planet, Low-Down On Low-Fat Milk
  22. 20a Harvard, School of Public Health Low-Fat Diet Not a Cure-All
  23. 21 The Telegraph - 2015 Guidelines to avoid fat should never have been introduced
  24. 30 youTube, University of California Television, CARTA: The Evolution of Human Nutrition
  25. 31 youTube, Humans: The Cooking Ape, a lecture by Richard Wrangham
  26. 32 JN, The Journal of Nutrition, 1998, Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques, Pieter Evenepoel, Benny Geypens, Anja Luypaerts, Martin Hiele, Yvo Ghoos4, and Paul Rutgeerts
  27. 33 JN, The Journal of Nutrition, 1998, Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques, PowerPoint Slides.
  28. 40 youTube, Dr. Jeanne Sept | What's Cooking?: The Meat and Potatoes of Human Evolution .
  29. 41 youTube, Dr. Richard Wrangham, Catching Fire: How Cooking Made Us Human.

About Us

is a positive online community for seniors who are interested in longevity and becoming centenarians. Living to 100 years of age becomes a goal, and sharing and exploring this goal is an issue that matters to those in the golden years. A platform for the energetic, creative, and productive, to share life experiences by contributing your experiences on this site. Founded to explore quality living, healthy and anti aging, longevity and Becoming Centenarians.