Adult Beverages Anti-aging Diet

Like coffee, wine can also be a healthful addition to an anti-aging diet. In excess, it is destruc-
tive to the body and dangerous to the liver. European countries that use it as a balanced accom-
paniment to their meals enjoy great health benefits. Several new studies back this up. A glass a
day extends life. One reason may be its effect on inhibiting plaque in the brain, thus prevent-
ing age related neuronal disorders. It also helps the breakdown of collagen in the skin, conse-
quently moderate wine drinkers are at less risk for an aging and wrinkled face. How about that?
One glass per day for women, and up to two for men, lowers harmful LDL cholesterol.
Be careful though, mama, a recent, major 2011 study published in the Journal of the American
Medical Association showed that women process alcohol differently to men. Drinking more
than one alcoholic drink per day for females can go against health, rather than promote it.
Women who drink more than one glass a day showed a modest 15% higher risk for breast
cancer compared to women who drank less. Therefore, sip slowly and stick to no more than
one 5 oz. glass.
Of course, you do not need to become a wine drinker on this plan. And please, don’t even
begin if you know you have the genetic potential to abuse it. If there has been alcohol abuse
in your past, or in your family, you are probably best to stay well away from wine altogether. There is exciting information coming out about a substance called resveratrol, which is
found in the skins of the grapes in red wine. It turns on the life extension gene in our bodies,
previously only known to kick in with reduced calorie diets. Resveratrol aids in weight control,
especially in the mid section, and energy function. This supplement may be a great idea if you
want to stay away from wine.

Never drink sweet wines! Always opt for dry, as these have very few carbs. Red wines, like
Pinot and Cabernet Sauvignon are excellent. Dry, white wines can also be used, but they do
not have the incredible resveratrol factor. If you’d prefer less alcohol content, a half glass of dry
white wine mixed with sparkling water is a good alternative. Please do not send us letters about
the evils of wine. Jesus performed miracles with it and wine was definitely a biblical beverage.
This was not grape juice as some like to argue. Fermentation played an integral role in enabling
populations to have enough to eat and drink in that day as there was no refrigeration.
Some wives may have husbands who like to have beer sometimes. It is very detrimental to a
macho body. Beer tends to end up making men look pregnant once they are over 30 years and
their cells are more resistant to insulin. You could suggest the idea of dry wine to your husband
in place of beer. If sipping wine doesn’t appeal to his manliness, and he would still like to swig
a beer on the odd occasion, we only approve ultra light beers because the carb content has been
greatly reduced to less than three carbs. Of course, your husband may not care a whit what we
approve or do not approve, that’s fine too. But, you could gently share the science with him.
You don’t need to say, “Serene and Pearl say . . .” He might get sick of hearing sentences that
start out like that (if he’s anything like our husbands). We’re sure you could find creative ways
to share the information with him that will not turn him off upon hearing our names, or this
plan.

Coffee Buzz or Sugar Buzz? Are Milk is Good For Healthy?

 

Some people pride themselves on the fact that they don’t do caffeine. We often notice these
people get buzzed through other means—namely sugar, often in the form of fructose. Many of these people are juice drinkers or like to eat way too much fruit. Sugar, even too much natural
sugar, will give a feeling of energy at first, but is always followed by a slump a couple of hours
later. These people then fuel up on sugar again. It may be in the form of a candy bar or the more
deceitful trap of another banana or glass of orange juice. It is a vicious cycle and a lot worse for
your health and waistline than a little caffeine in the antioxidant rich environment of coffee.
Coffee or Chai tea can be most useful after a meal when you are almost satisfied, but look-
ing for that extra something. Following an S meal, you can add some cream, even whipped
cream. Sweeten it up with a plan approved sweetener. It feels like a decadent dessert. You will
no longer be hungry. Knowing you have this to look forward to after the meal helps to stop
that compulsion for second or third helpings.
Just holding such a drink can be a great psychological aid when doing something that
usually gives you the munchies, like watching a movie. Sipping contentedly, you won’t feel
deprived when others are reaching for the carby snacks. Treat yourself to stevia-sweetened icy
Frappuccinos, hot coffee delights, and exotic chai delicacies.

The Milk Drinker

Now, let’s tackle milk. There’s a lot of confusion as to whether it’s healthy or not. The reason we
see it as a problem is because it is carbs and fat combined together in liquid form. Remember,
liquid carbs are the most potent fat promoting form. Even if you drink skim milk, there will
be an insulin response because the fat has been removed, leaving a pure liquid carb. The excep-
tion to this is when dairy is fermented as in kefir. The carbs are significantly reduced, and this
is healthful rather than harmful. Fermented milk in both skim and full-fat forms was likely the
way most milk was consumed in biblical times since they did not have refrigeration.
Raw whole milk is a healthy superfood with its high enzyme content and whole food
nutrition profile. However, here’s the problem. It is excellent for growing children, pregnant
women who have trouble gaining weight, or high metabolism husbands. For the rest of us, it
only fattens us up. The aforementioned people are the only cases for whom we recommend
drinking milk.

Pearl chats: The only time I can endorse low-fat cow’s milk is for having a splash in
tea or coffee, pouring a little over oatmeal in an E breakfast, or having some with
Uncle Sam’s or other plan approved cereal every now and then. Half cup portions of
low-fat milk shouldn’t cause a problem used with these grains as the fiber and protein
will help slow sugar responses. You may not always want to use yogurt, almond milk,
or a teaspoon of coconut oil or cream with water on your oatmeal. Therefore, a small
amount of low-fat milk is an okay option with an E breakfast if you can’t tolerate our
better options. 

family acquires from nearby farms are superfoods in my children’s diets. They all do so
well on this raw milk and are robust and healthy. My toddler drinks it all day long and
I am not exaggerating. He has a nice, fat, gushy belly of which I’m proud. I know he will
grow out of it when he does not consume such large amounts.
My husband loves milk, and when we were able to acquire this wonderful raw food,
he started drinking it by the quarts and gained the same gushy belly. Once he stopped,
his belly flattened again. Now, he enjoys unsweetened almond milk for his smoothies, or
we scoop the cream off our lovely raw milk and mix that with water for a yummy extra
creamy S smoothie.
I don’t use low-fat regular milk on my E breakfasts, but Pearl’s more practical
balanced approach may work for some of you. I am a food zealot—you know that
already! 

Unsweetened Almond Milk

We’d love you to consider unsweetened almond milk. It is our favorite milk replacement and
you’ll notice we use it in a lot of our recipes. It is available at most grocery stores in cartons right
next to regular milk. Unsweetened almond milk typically has zero net carbs, only a little fat,
and more incredibly, only about 30 calories per cup. Lay the red carpet out for unsweetened
almond milk in both your S, E and Fuel Pull meals. You can use it for your smoothies and
on your morning oatmeal or quinoa. We like to use Silk brand. It tastes smooth and delicious.
Please do not buy sweetened almond milk. It’s higher in sugar and carbs and therefore con-
tributes to weight problems. Buy only unsweetened almond milk and add our plan approved
sweetener.

New Kid on the Block—Flax Seed Milk

It’s not as readily available as almond milk yet but keep your eye open for unsweetened flax
seed milk under the brand of Good Karma. We predict it will become extremely popular in the
next couple of years. The unsweetened version can be used for either S, E or Fuel Pull. Like
unsweetened almond milk, it is both low in fat and carbs. It tastes great and is only 25 calories
per cup! If you prefer the taste over almond milk you can replace it in any recipes that call for
almond milk.

 

Coconut Milk

You’ll notice in future chapters that we use canned coconut milk in some of our recipes. It
makes great creamy curries, sauces for meats and vegetables, and is great for smoothies when
frozen in ice trays or diluted with water. But, canned coconut milk does not make a great drink
alone. The consistency just isn’t right and its flavor and texture is too powerful.
Similar to almond milk, coconut milk is now packaged in a carton for drinking and is
becoming a common item in everyday grocery stores. The problem is that this sweetened coco-
nut milk is too high in carbs. You can purchase unsweetened coconut milk, but because it has
more fat, keep it in an S setting.
If you would like to save money and enjoy the health benefits and taste of drinkable
coconut milk, go to www.healthylivinghowto.com where it describes how to make easy and
delicious coconut milk from unsweetened shredded coconut. Just remember, this homemade
coconut milk recipe is approved for S purposes, not E, if you’re seeking weight loss. The origi-
nator of this web site, Vanessa Romero, also gives an easy step by step guide on how to make
this milk into delicious ice cream. We love her site because she has wonderful information on
the benefits of a low glycemic approach to food and she breaks everything down into quick,
easy, and doable steps. The pictures are incredible and you want to reach through the computer
and gobble the coconut ice cream up.

A Clean Slate About Food

The good news is that Sue has not been indoctrinated with too many food theories that are going to be hard to shake. She has tried to eat less to lose weight, but that seldom works for long. If she ends up joining a weight loss program, counts her calories along with fat grams, and slims down for a little while, it’s not likely to be a long term solution. Never feeling fully satisfied will bite her in the end. She will more than likely get sick of being constantly hungry
and go back to Pizza Palace Buffet to get a fix. Nor will joining a weight loss club or ordering their expensive diet meals help to nourish the rest of her family. They’ll still be eating boxed mac and cheese while she eats her own tinier boxed meal. Boxes everywhere, and who can get full on those puny meals?
The timing is perfect now for Sue to make lasting changes. She still has an open mind. She can easily learn new food lessons, tips, and tricks. The simplicity of these truths will make sense to her because they are not extreme. Once she understands how the foods she currently chooses on a daily basis destroy her figure and health, and learns how to wisely replace them, she will have direction.

She’ll have a foundation to build good health precepts, layer upon layer, for herand her family. Not only will she change her own health, but she’ll break the cycle of the “junk food mothering” she grew up with. Her children will have a head start at finding lasting health and be able to pass this down to their own offspring.
Sue is not likely to change into a Granola Mom. In fact, she doesn’t have to become the Granola Mom type. Don’t worry, Sue, you don’t have to transform yourself into the woman who takes recycled organic cloth grocery bags to the co-op and sings “Kumbaya” with your children in the big white van on the way home, all the while crunching on carrot sticks. But, you can learn simple, whole food cooking little by little and even find enjoyment in it.
Sue can take small steps toward getting her life back, rather than staying stagnant and floundering around in confusion. A few simple changes is all it’s going to take. A few new habits to replace old harmful ones, and her family, along with her figure, can take on a new healthier path.

Baby-Steps
Sue can turn her racing blood sugar levels around with a little basic knowledge. She doesn’t need to become a gourmet chef and spend hours in the kitchen. Instead, she will learn how to make quick prep meals that are centered around healthy protein forms, rather than relying on fast food chicken nuggets or frozen, breaded chicken nuggets. Sue will learn to use the crock-pot for easy and nourishing evening meals that will help draw the family together, settle her children, and bring their minds and bodies sustenance. Her husband and children will think she’s become a fantastic cook, and she will experience great satisfaction watching them eat healthier foods with little effort on her part. She needs to include more life-giving enzymes in her diet in the form of raw foods. She’ll feel so much better when her diet no longer consists of dead foods. The addition of speedy, no fuss salads with a sprinkle or two of flax or chia seeds, and a handful of low glycemic fruits like berries will help cleanse her body and help her go poopy. Yay! These are easy additions, no rocket science required.
Creamy and quick protein-based smoothies in the morning will only take as much time as toasting a pop tart, but will help change her body from the inside out. They’ll be just like a thick shake, filling and full of fiber, which will only benefit her more in the bathroom depart-ment, and will work with her “on the go” lifestyle. Or, if she prefers, she could eat our Muffin in a Mug for breakfast (Morning Meals, Chapter 18). Who doesn’t love a big chocolate muffin for breakfast? Or, maybe she’ll prefer a cinnamon muffin with a pat of butter. This muffin has ample protein, is full of fiber, and most importantly, is absolutely delicious. Sue will love the fact that she can easily make it from start to finish within three minutes. Even the most inept person in the kitchen can master this recipe.
Switching to whole grains in smaller quantities in place of the white burger buns, boxed cereals, and crackers, will lower her surging insulin problem and again add more fiber. She’ll finally throw the laxatives away. She can add a natural magnesium supplement before bed each night which will help her nerve health and give added assurance for regularity in the morning.

Sue can take delicious and filling sandwiches with her when she goes out. She’ll still be able to eat them with her favorite fillings such as deli meats, chicken, or egg salad. She’ll just change her bread casings to smarter choices that are much easier on her blood sugar. No, she’s not going to eat potato chips or pretzels with her sandwiches anymore, but she can get clued in to other great snacky sides that are just as delicious and give her that crunch fix she craves.
She’s not the type to make her own bread. She has no desire to knead dough and grind her own wheat, but not to worry, there are some wise options at her local grocery store we’ll steer her toward that won’t cause the usual blood sugar spike in her body. She’ll learn the brands that will help her stay slim. Our Trim Healthy Pan Bread recipe (Muffins, Breads, and Pizza Crusts, Chapter 19), is so quick and easy. Sue might find herself becoming such a pro at making them that she will prefer them to buying store specialty items.
But, knowing our Sue, she won’t want to make her lunch every day. Life gets crazily busy sometimes. Yep, she can still drive through while she’s out and about. We’ll teach her how to do it right in later chapters. She’ll just have to make some little changes in how she orders her lunch in order to fill up without carbing up.

Aging Cells Reject Sugar Delivery Truck

Jane is approaching 40. She’s noticing the extra weight, because as we get older, we become more
“insulin resistant.” We’re sure you’ve heard that term before. The idea of insulin resistance can
easily confuse people, especially if they already have the knowledge that insulin is our fat storing
hormone. They wonder, “Why on earth do we get fatter in an insulin resistant state when insulin
is supposed to be making us fat. Shouldn’t resisting insulin be a good thing?” More confusion!
To clear this up, all you need to know is that it is only our muscle cells that become
resistant to insulin. If muscle cells stayed receptive to insulin, that would be fantastic as mus-
cles burn glucose rather than store it as fat. But once they begin to resist insulin, fat cells have
to take up the slack and receive the loads of blood sugar that our muscle cells used to be able
to handle, but don’t want anymore. Insulin resistance essentially means less glucose burning,
more glucose storing. Two words: fat gain.
It is rare for fat cells to ever develop this resistance issue, but some very skinny people do
have fat cells that are more resistant to insulin than their muscle cells. Folk with this condition
have the opposite problem to most of us and have trouble putting on enough weight.
Generally, most people have fat cells that stay highly insulin receptive and greedily gobble
anything insulin has to offer them. Fat cells keep gobbling, getting larger since they don’t burn
fuel like muscles cells do. Unfortunately, as we age, it is only our muscle cells that become a lot
fussier. High-carb intake over the years only makes this worse. Dr. Diana Schwarzbein, author
of The Schwarzbein Principle, says on page 13: “By the time you are thirty years old, your cells
do not utilize sugar as well as they did when you were younger; this is cellular aging. What
you have eaten and how you have lived your life will determine the actual age of your cells and
therefore the health of your metabolism at any given time.”
When we are young, our muscle cells are open and ready to welcome the insulin truck with
its load of blood sugar. Think of young cells like hungry baby birds in a nest with their mouths
wide open to accept any food they can scarf down. As we age, these cells become less ready to
accept the glucose that insulin offers us for energy. They are simply not as hungry for it. You
can use a similar visual image of the nest of birds to picture insulin resistant cells. These baby
birdies would have mouths half open in a lackluster way, listless, and disinterested in wolfing
down anything insulin has to offer.
Jane is simply not able to use the amount of blood sugar that she could in her youth. She
is left with more and more leftover glucose in her bloodstream. This has to be removed. It’s insulin to the rescue again. However, since all her muscle cells are already full from her last
carb laden meal, it has only one place to go. Guess where? You got it. It is stored as fat! Insulin
enables carbs and sugars to magically turn into fat more easily as her cells age and become more
insulin resistant.
The kicker is that this state of insulin resistance causes the body to make even more insulin,
which means the body will also consequently make more fat. It’s a vicious cycle. It’s a worse
state than having to store excess glucose as fat after a high-carb meal. The same kind of carb
rich meal can cause an insulin resistant person to store twice the fat because the muscles refuse
to receive as much of the glucose.
The truck arrives at Jane’s cell loading zones, beeps, and gets ready to tip its sugar load. It
yells out to the muscle cells, “Are you ready?”
“No thanks,” her cells respond. “We couldn’t handle a mouthful more. We’re not as inter-
ested anymore.”
Insulin replies, “Fine, I will store, store, store in your fat cells. They’re not so picky and
always accept anything I have to offer.”
This scenario is the reason Jane’s waist is expanding. We may have over explained, but it is
imperative that you “get” this fundamental point.

Sugar is the Culprit! Huh . . . What Sugar?

Jane would be surprised how her unrefined, whole grain diet easily escalates into more car-
bohydrates than her body can handle. It’s simple enough. Carbohydrates raise blood sugar
or what is commonly known as glucose. You don’t have to eat sugar to accumulate too much
sugar in your blood. All forms of starchy carbohydrates result in a raised blood sugar level. It’s
true that some forms of carbs, like whole grains, take a little longer for the rise to occur than
with refined grains, but it will happen. And while all whole grains contain more nutrients and
fiber than their refined counterparts, some of them like whole grain pasta are not any gentler
on levels of blood sugar. If Jane took a blood sugar test after any one of her meals, she may be
shocked at the high number and the damage it is doing to her body.
Now please don’t put this book down thinking we’re pushing another Atkins type diet.
Constant low-carb diets like that go to extremes, and many who try them end up lowering
their metabolism and overdoing certain food groups while eliminating others. They also often
end up calorie counting since our bodies always learn to get efficient at metabolizing the same
food groups over and over. Who wants to end up counting calories as well as carbs? No thanks!
However, much can be learned from Dr. Atkins’ research. His science was mostly accurate.
Severely restricting carbs does result in shedding pounds and his diet is certainly healthier than

the Standard American Diet. But, carbohydrates are essential for well-rounded health. The
trick is to eat the right ones in the right amounts. We’ll show you how to do it soon.
We have to give Jane credence for the things she’s doing right. Whole grains are certainly
full of more nutrients than white or refined grains and a diet that is liberal in vegetables and
fruits must be given its dues. Kudos to Jane for this! She is not loading her body with chemicals
and toxins from processed foods and she avoids harmful trans fats. Another cheer!

Basic Physiology 101
Jane’s problem lies in her imbalance. In the end, it is not only the quality of the foods that you
eat, but the quantity. In high amounts, whole grains, even with their higher fiber levels can be
deceivingly destructive to a slim waistline and a healthy mind and body.
It’s all about proportions. To make up for the lack of fat and satisfying protein in her diet,
Jane steers her diet in the complete opposite direction and relies too heavily on carbohydrates.
They make up the bulk of her meals. Even though she may choose the healthiest of carbs like
organic whole grains, when she indulges too heartily (and she will need to in order to feel satis-
fied), they raise her blood sugar to the point where it is as detrimental as eating plain old junky
white bread. Jane’s blood is constantly overloaded with glucose, meal after meal. This is stored
as fat, first as extra padding around the mid section.
All that so-called “whole grain goodness” is the reason for the thickness she can now easily
pinch around her middle. Who woulda thought it? Not Jane, but now she’s going to get the
download.
Basic Physiology 101: Any extra padding around the waistline is related to an excess of
carbs, creating a problem with the hormone insulin.
Insulin—Your Friendly Neighborhood Delivery Truck
Jane would be surprised to learn that eating fat doesn’t make you fat. Yes, you read correctly!
You can eat lots of fat in a meal and not gain a pound. You can actually lose some of your own
body fat if your fat filled meal is not eaten with sugars or starches which convert to glucose in
the blood stream.
Your knowledge to freedom—EXCESS INSULIN MAKES YOU FAT! Insulin is your
storing hormone. It promotes the storage of nutrients in your body, which is good and neces-
sary. But, when insulin is over secreted, it becomes a fat storing monster, and that’s why it is
notoriously known as the fat-promoting hormone of your body. Constantly creating excess
insulin in your body meal after meal is the perfect way to get fat.
But, God didn’t design your insulin hormone to fatten you up. It was designed to transport
glucose, proteins, and fats out of your blood stream and into your cells so your body can use them. Without insulin, the amino acids that protein contains would not be driven into your
muscle cells where they are needed to make repairs. Fatty acids would not have a way out of
the blood stream to nourish your skin, brain, and nervous system. Glucose would stay locked
in the blood stream and could eventually lead to coma and death. The key is to ensure insulin
works for your good, the way God intended, not to your detriment.
How do you get excess insulin? By eating excess carbs. Carbohydrates are the main food
group that will stimulate a large insulin surge. The reason is that carbohydrates are converted to
blood glucose much more quickly than fat and protein. That, in turn, causes rapid, large rises
of insulin. Dietary fat has very little effect on insulin, but protein causes small to medium rises.
The important difference between the way protein and carbs stimulate insulin is that pro-
tein also causes the body to release glucagon, a hormone that helps counteract the more haz-
ardous sides of insulin. Glucagon helps to halt insulin’s stimulation of fat synthesis. Animals
in a laboratory setting that are given injections of pure glucagon fail to gain weight and reduce
their food consumption. This is why protein is so important in every meal. We will drill this
protein precept into you as the book continues. A carb heavy meal with little protein will cause
insulin to surge ahead without the buffering effects of glucagon.
Insulin’s most important job is the task of clearing elevated sugar from your blood. Your
body prefers your blood sugar to stay in a safe zone of about 80-100 (measured by a glucose
monitor). Once your blood sugar bumps up above this threshold, insulin must go to work to
bring it down again. It is like the truck that carries the sugar out of your blood stream and
delivers it elsewhere. It cleans up and delivers after every meal you eat. Insulin has to do this
because too high blood sugar for too long is fatal. Therefore, if your diet is very carb heavy,
your pancreas will have no choice but to over-react and send out large amounts of insulin to
take care of the big mess of excess sugar in your blood. It’s only doing this to keep you alive!