Test 2

Plant Chemicals found in red wine, red grapes, grape juice, dark chocolate, and brightly-colored fruits and vegetables

• Meats (monthly)
• Sweets, Poultry, Eggs and Fish (Weekly)
• Daily Physical Activity (Daily)
• Breads, Pasta, and Grains
• Fruits & Vegetables
• Olive Oil
• Beans & Legumes
• 6 glasses of water; wine in moderation

• Older people have a big advantage in a society that values its elders
• Social value in reciprocity

• Instrumental (Aid, Physical Help)
• Emotional Support (Listening, "being there")
• Affirmation or Agreement (Holding similar beliefs)

• Walking 5 miles a day or more is common
• Equal to about 10,000 steps using a pedometer or step counter

—produces psychological and physiological effects on the body that are similar to health benefits of aerobic exercise

• Reduces anxiety
• Reduces tension
• —Reduces stress
• Reduces depression
• Reduces loneliness
• Improves self-esteem
• Restores hope and energy
• Provides a sense of empowerment and control

• Eat a lean, plant-based diet accented with meat
• Put family first
• Drink goat’s milk
• Celebrate elders
• Take a walk
• —Laugh with friends

• The longest documented life expectancy
• 86 (women)
• 78 (men)
• Highest concentration of centerarians 5/10,000

—Spend little on prevention but 13% of all Medicare funds are spend in the last 60 days of life

• low-calorie, low-fat, plant-based complex carbohydrate diet
• “hara hachi bu”
• portion control

You stop eating when you are 80% full

1/2 of those compared to the U.S.

• High carbohydrate
• (55%-60%) complex, low-glycemic index vegetables and grains
• Moderate protein (19%)
• Emphasis on vegetable protein (soy—tofu and miso)
• Low fat (26%)
• 14% monounsaturated,
• 5% polyunsaturated
• 7% saturated

• Rich in vitamins and minerals, including calcium, vitamin D, and vitamin E
• Tofu, seaweed, fish, mushrooms

• Very high in flavonoid intake, blood levels
• of flavonoids 40 times those of
• U.S. residents and highest lycopene intake in Japan
• Soy foods, onions, tea, watermelon, sweet potatoes, herbs used in cooking

• edamame
• tofu
• soy milk
• soy flour
• Tempeh
• miso
• soy nuts
• soy meat analogs
• textured soy protein

• Tofu (Chinese for dou fu or bean curd)
• Made from soybeans by adding a curdling agent to soy milk
• Curd can contain different ratio of water to soybeans
• Highly perishable (like milk)

• High-quality protein source
• Low in saturated fat
• Contains plant compounds called isoflavones (phytoestrogens) which act as weak estrogens
• May have anticancer functions
• May relieve menopausal symptoms
• —Lowers blood cholesterol levels
• May reduce risk of heart disease, certain cancers

• 2.Apples
• 3.Bell Peppers
• 4.Celery
• 5.Nectarines
• 6.Strawberries
• 7.Cherries
• 8.Lettuce
• 9.Imported Grapes
• 10.Pears
• 11.Carrots
• 12.Kale

• 1.Onions
• 2.Avocado
• 3.Sweet corn
• 4.Pineapple
• 5.Mango
• 6.Asparagus
• 7.Sweet peas
• 8.Kiwi
• 9.Cabbage
• 10.Eggplant
• 11.Papaya
• 12.Watermelon
• 13.Broccoli
• 14.Tomato
• 15.Sweet potato

• Eat a plant-based diet
• Eat more soy foods, like tofu and miso
• Eat adequate vitamin D
• Plant an organic garden, including herbs
• Practice preventive health
• Embrace an “ikigai”
• Maintain a moai
• Stay active
• —Be likeable

Called “Sunshine Vitamin” because vitamin D is made in the body with help of sunlight (UV)

• Regulates two important bone minerals: calcium (Ca) and phosphorus (P)
• Stimulates intestinal absorption of Ca and P to maintain healthy blood levels and build and maintain bones
• When dietary calcium is inadequate, Vitamin D and parathyroid hormone cause calcium to leave bones to maintain necessary blood levels.
• May help prevent type 2 diabetes and some cancers

fortified milk and yogurt, fortified cereals, fatty fish (Examples: sardines, salmon, tuna)