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FOOD TO EAT. DISHES AND MENUS
 
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Quick & Easy - One-minute Salads
“ Fast food” can actually be healthy!

These simple salads are great time-savers, jet contain as many vitamins as more complicated recipes. The secret is knowing which combinations “go with together” - try them out, and see which you like best!

Salad meals are an important part of a healthy diet. A salad can be a starter or a garnish, or a meal in itself. In preparing salads you just need imagination in combining variations of vegetables, fruits, herbs and other healthy components.

   
   
Avocado and Tomato Salad
(SERVES 1)

1/2 avocado, peeled
1 large (or 2 small) tomatoe
1 tsp. lemon juice

Slice avocado and tomato. Add lemon juice and stir in gently.

Selected nutrients per serving: 197 cal. (57% from fat,); 3.5 g prot.; 19.7 g carb.; 14 g fat (3 g saturated, 8 g mono, 3 g poly); 10 g fiber; 0.24 mg vit. B1; 0.25 mg vit. B2; 3.7 mg vit. B3; 0.53 mg vit. B6; 1.8 mg pant.; 100 mg folate; 59 mcg vit. K, 1021 mg K; 65 mg Mg; 0.47 mg Cu, 29 mcg Cr.

   
   
Beetroot Salad with Garlic
(SERVES 1)

1 beetroot, boiled and grated
1 segment garlic
1 tbsp raisins

Press garlic and mix the pulp thgrougly together with the other ingredients.

Selected nutrients per serving: 160 cal. (1% from fat,); 5 g prot.; 35 g carb.; 0.4 g fat; 7 g fiber; 1193 mg K; 217 mg Ca; 5 mg Fe.

   
   
Cabbage and Crab Salad
(SERVES 3)

8 oz. crabfish sticks (surimi), cooked
2 cup cabbage, chopped
8 oz. corn, frozen or canned
1/2 cup nonfat plain yogurt

Chop crab meat and mix all ingredients together well.

Selected nutrients per serving: 186 cal. (9% from fat,); 15 g prot.; 31 g carb.; 2 g fat; 4 g fiber; 0.2 mg vit. B6; 1,7 mcg vit. B12; 94 mg folate; 205 mcg vit. K, 70 mg vit. C.


   
   
Classic Carrot & Apple Salad
(SERVES 1)

1 carrot, grated
1 apple, grated

Mix the grated ingredients thgrougly together.

Selected nutrients per serving: 104 cal. (3% calories from protein, 92% from carbohydrates, 4% from fat,); 0.9 g prot.; 26 g carb.; 0.5 g fat; 5 g fiber; 2030 RE vit. A; 0.165 mg vit B6, 9.9 mcg vit K; 378 mg K; 0.02 mg Cr.

   
   
Orange and Cucumber Salad
(SERVES 2)

1 cucumber
2 oranges, peeled and segmented

Cut the cucumber into 4 segments lengthwise and then slice it across in to thin pieces. Chop the orange segments and combine with the slices of cucumber.

Selected nutrients per serving: 73 cal. (3% from fat,); 1.9 g prot.; 18 g carb.; 0.3 g fat; 3.9 g fiber; 51 mcg folate; 0.136 mg vit. B1; 367 mg K.



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FASTING / LOW CALORIE PROGRAMS
on the Adriatic Coast
The Anti-Aging Fasting Program consists of a 7-28 days program (including 3 - 14 fasting days). 7-28-day low-calorie diet program is also available .
More information
    The anti-aging story (summary)
Introduction. Statistical review. Your personal aging curve
  Aging and Anti-aging. Why do we age?
    2.1  Aging forces (forces that cause aging
     
Internal (free radicals, glycosylation, chelation etc.) 
External (Unhealthy diet, lifestyle, wrong habits, environmental pollution, stress, poverty-change "poverty zones", or take it easy. etc.) 
    2.2 Anti-aging forces
     
Internal (apoptosis, boosting your immune system, DNA repair, longevity genes) 
External (wellness, changing your environment; achieving comfortable social atmosphere in your life, regular intake of anti-aging drugs, use of replacement organs, high-tech medicine, exercise)
    2.3 Aging versus anti-aging: how to tip the balance in your favour!
 
    3.1 Caloric restriction and fasting extend lifespan and decrease all-cause mortality (Evidence)
      Human studies
Monkey studies
Mouse and rat studies
Other animal studies
    3.2 Fasting and caloric restriction prevent and cure diseases (Evidence)
        Obesity
Diabetes
Hypertension and Stroke
Skin disorders
Mental disorders
Neurogical disorders
Asthmatic bronchitis, Bronchial asthma
Bones (osteoporosis) and fasting
Arteriosclerosis and Heart Disease
Cancer and caloric restriction
Cancer and fasting - a matter of controversy
Eye diseases
Chronic fatigue syndrome
Sleeping disorders
Allergies
Rheumatoid arthritis
Gastrointestinal diseases
Infertility
Presbyacusis
    3.3 Fasting and caloric restriction produce various
      biological effects. Effects on:
        Energy metabolism
Lipids metabolism
Protein metabolism and protein quality
Neuroendocrine and hormonal system
Immune system
Physiological functions
Reproductive function
Radio-sensitivity
Apoptosis
Cognitive and behavioral functions
Biomarkers of aging
    3.4 Mechanisms: how does calorie restriction retard aging and boost health?
        Diminishing of aging forces
  Lowering of the rate of gene damage
  Reduction of free-radical production
  Reduction of metabolic rate (i.e. rate of aging)
  Lowering of body temperature
  Lowering of protein glycation
Increase of anti-aging forces
  Enhancement of gene reparation
  Enhancement of free radical neutralisation
  Enhancement of protein turnover (protein regeneration)
  Enhancement of immune response
  Activation of mono-oxygenase systems
  Enhance elimination of damaged cells
  Optimisation of neuroendocrine functions
    3.5 Practical implementation: your anti-aging dieting
        Fasting period.
Re-feeding period.
Safety of fasting and low-calorie dieting. Precautions.
      3.6 What can help you make the transition to the low-calorie life style?
        Social, psychological and religious support - crucial factors for a successful transition.
Drugs to ease the transition to caloric restriction and to overcome food cravings (use of adaptogenic herbs)
Food composition
Finding the right physician
    3.7Fasting centers and fasting programs.
  Food to eat. Dishes and menus.
    What to eat on non-fasting days. Dishes and menus. Healthy nutrition. Relation between foodstuffs and diseases. Functional foods. Glycemic index. Diet plan: practical summary. "Dr. Atkins", "Hollywood" and other fad diets versus medical science
     

Vegetables
Fruits
Bread, cereals, pasta, fiber
Glycemic index
Fish
Meat and poultry
Sugar and sweet
Legumes
Fats and oils
Dairy and eggs
Mushrooms
Nuts and seeds
Alcohol
Coffee
Water
Food composition

  Anti-aging drugs and supplements
    5.1 Drugs that are highly recommended
      (for inclusion in your supplementation anti-aging program)
        Vitamin E
Vitamin C
Co-enzyme Q10
Lipoic acid
Folic acid
Selenium
Flavonoids, carotenes
DHEA
Vitamin B
Carnitin
SAM
Vinpocetine (Cavinton)
Deprenyl (Eldepryl)
    5.2 Drugs with controversial or unproven anti-aging effect, or awaiting other evaluation (side-effects)
        Phyto-medicines, Herbs
HGH
Gerovital
Melatonin
      5.3 Drugs for treatment and prevention of specific diseases of aging. High-tech modern pharmacology.
        Alzheimer's disease and Dementia
Arthritis
Cancer
Depression
Diabetes
Hyperlipidemia
Hypertension
Immune decline
Infections, bacterial
Infections, fungal
Memory loss
Menopause
Muscle weakness
Osteoporosis
Parkinson's disease
Prostate hyperplasia
Sexual disorders
Stroke risk
Weight gaining
    5.4 The place of anti-aging drugs in the whole
      program - a realistic evaluation
 
    6.1 Early diagnosis of disease - key factor to successful treatment.
      Alzheimer's disease and Dementia
Arthritis
Cancer
Depression
Diabetes
Cataracts and Glaucoma
Genetic disorders
Heart attacks
Hyperlipidemia
Hypertension
Immune decline
Infectious diseases
Memory loss
Muscle weakness
Osteoporosis
Parkinson's disease
Prostate hyperplasia
Stroke risk
Weight gaining
    6.2 Biomarkers of aging and specific diseases
    6.3 Stem cell therapy and therapeutic cloning
    6.4 Gene manipulation
    6.5 Prosthetic body-parts, artificial organs
        Blood
Bones, limbs, joints etc.
Brain
Heart & heart devices
Kidney
Liver
Lung
Pancreas
Spleen
    6.6 Obesity reduction by ultrasonic treatment
  Physical activity and aging. Experimental and clinical data.
        Aerobic exercises
Stretching
Weight-lifting - body-building
Professional sport: negative aspects
 
  Conclusion: the whole anti-aging program
    9.1 Modifying your personal aging curve
      Average life span increment. Expert evaluation.
     
Periodic fasting and caloric restriction can add 40 - 50 years to your lifespan
Regular intake of anti-aging drugs can add 20-30 years to your lifespan
Good nutrition (well balanced, healthy food, individually tailord diet) can add 15-25 years to your lifespan
High-tech bio-medicine service can add 15-25 years to your lifespan
Quality of life (prosperity, relaxation, regular vocations) can add 15-25 years to your lifespan
Regular exercise and moderate physical activity can add 10-20 years to your lifespan
These approaches taken together can add 60-80 years to your lifespan, if you start young (say at age 20). But even if you only start later (say at 45-50), you can still gain 30-40 years


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    9.2 The whole anti-aging life style - brief summary 
    References eXTReMe Tracker
        The whole anti-aging program: overview
         
       

       
     
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