Diet Quotes

There is little doubt that extreme caloric restriction extends the longevity of various lower species. But it's hard to pinpoint the effects of caloric restriction on larger animals. For now, it looks as if caloric restriction has no positive effect on human telomeres. You don't need to give up carbs or milk products to be healthy! Eating and drinking low-sugar, low-glycemic-index food and beverages will boost your inner metabolic health, which is what really matters (more than weight). [2017] - Elizabeth Blackburn

Some foods and supplements are healthy for your telomeres, and some just aren't. A whole-foods diet that features fresh vegetables, fruits, whole grains, nuts, legumes, and omega-3 fatty acids is not only good for your telomeres, it also helps reduce oxidative stress, inflammation, and insulin resistance--factors that can shorten your healthspan. The more that people eat legumes, nuts, seaweed, fruits, and dairy products, and the less they consume red meat or processed meat and sweetened sodas, the longer their telomeres in their white blood cells. [2017] - Elizabeth Blackburn

Fruits, although they contain simple carbohydrates, are healthy because of their fiber content and overall nutritional value; fruit juices, from which the fiber has been extracted, are generally not. [2017] - Elizabeth Blackburn

Seaweed snacks, such as SeaSnax, can be found in health-food stores and are made from seaweed sheets lightly roasted in olive oil with a pinch of sea salt. They come in different flavors (like wasabi or onion) and are a great snack for people who crave salty or savory foods. Seaweed is also extremely rich in micronutrients. If you're watching your sodium, choose unsalted sheets of seaweed. [2017] - Elizabeth Blackburn

You may want to change the way you eat and drink. Arsenic is naturally found in wells and groundwater, so you can either have your water tested or use a filter. Avoid plastic drinking bottles and cookware. Even BPA (Bisphenol A)-free plastic bottles may not be free of other harmful chemicals. BPA substitutes may be as unsafe; they just haven't been studied to the same extent. Avoid living near major roadways if possible. Greenery--trees, green space, and even house plants--can help reduce the levels of air pollutants inside your home and in a city. Try to walk in parks, plant trees, and support urban forestry. [2017] - Elizabeth Blackburn

Buy more house plants: two per one hundred square feet is ideal for keeping your air filtered. Good choices include philodendrons, Boston ferns, peace lilies, and English ivy. Avoid house paints that contain cadmium, lead, or benzene. [2017] - Elizabeth Blackburn

Dietary acid is in many of the most commonly consumed foods and drinks, even though you probably don’t know it’s there. It’s in canned and jarred soups and vegetables especially if they’ve been pickled, marinated, or fermented. It is in all carbonated beverages and industrially produced fruit juices. It’s present in every product that contains high-fructose corn syrup, even in items that don’t seem to be sweet at all. This ubiquitous and overused sweetener is produced using sulfuric acid and you’ll find it in the most unexpected places, such as in condiments, barbecue sauces, cocktail sauces, spice mixes, even baby food. You’ll find dietary acid in breads, salad dressings, juices, yogurts, and candy bars. [2017] - Jonathan Aviv

Research shows that foods and drinks with a pH below 5, and especially those below 4 on the pH scale, will activate pepsin. Research links pepsin’s presence in the esophageal lining to increased tumor activity, particularly in the area where the lower part of the esophagus joins the stomach. [2017] - Jonathan Aviv

Following a high-fiber, low-acid diet is not only the most powerful prescription for curbing acid damage, it is also essential for true healing and prevention. However, because symptoms often stem from decades of exposure to inflammatory foods, the damage cannot be reversed after just a few days of strategic, low-acid modifications to your diet; in other words, the recovery process can take time: 28 days is the minimal time needed to heal acid-damaged tissue. [2017] - Jonathan Aviv

There is no evidence to suggest that macronutrient depletion can help reduce acid damage to the esophagus or other organs in the aerodigestive tract. Only an increase in dietary fiber intake will help extinguish the internal fires lit by acid damage by lessening inflammatory pepsin triggers, improving digestion, and reducing cravings for salty, sugary, and acidic foods. [2017] - Jonathan Aviv

Animal-derived proteins that are good for Acid Watchers include sardines, salmon, tuna, halibut, turkey (light meat, no skin), chicken (light meat, no skin), yogurt, kefir, and eggs. Examples of vegetable-derived proteins include peanuts, oatmeal, cashews, beans (all types), tofu, edamame, walnuts, soy milk (non–genetically modified), hazelnuts, whole grains, quinoa, broccoli, spinach, kale, and spirulina. Beans and eggs, especially egg yolks, can be hard for some people to digest. I recommend that they be consumed in moderation. For best results, animal sources of protein should primarily be eaten in combination with vegetables, ideally prepared raw or steamed, for easier digestion. [2017] - Jonathan Aviv

Monounsaturated fats are considered a good type of fat when consumed in moderation. They help increase our body’s HDL levels while lowering LDL levels. They’re found in a wide variety of foods, such as meat, whole milk, olives and olive oil, avocados, almonds, cashews, and peanuts. With the exception of red meat, monounsaturated fats are typically good choices for people with acid reflux disease. However, a subset of monounsaturated fat is not good for those with acid reflux—vegetable oils made from seeds. Cold-pressed vegetable oils are always the best option for people with acid reflux. If possible, choose extra virgin olive oil. [2017] - Jonathan Aviv

The industrialized, processed food that you find in your local grocery store has been acidified, its pH has been lowered, and its micronutrient viability has been significantly reduced. Even cooking some plant-based foods—such as broccoli and zucchini—can strip them of certain antioxidants, such as vitamin C. This is why it’s important to avoid processed foods and replace them with plenty of organic, minimally cooked fruits and vegetables (steaming is my preferred option). I also recommend that whenever you eat eggs, dairy, or meat, it should ideally be organic and come from a grass-fed animal to ensure that your diet is balanced in macronutrients and that you are getting all the micronutrients your body needs. [2017] - Jonathan Aviv

Eat a daily minimum of 1 pound of vegetables above pH 5, half of which should be consumed raw. Consuming both raw and cooked vegetables will help ensure that you get a greater variety of antioxidants. Some vegetables, such as carrots, asparagus, cabbage, mushrooms, and spinach, offer a greater concentration of antioxidants when cooked compared to when eaten raw (if they’re prepared by steaming or boiling, that is). But you’re likely to get more vitamin C from these foods if you eat them fresh out of the fridge. Broccoli is one nutritional powerhouse that you should try to eat raw, at least some of the time, as raw broccoli is higher in sulforaphane, a known anticarcinogen. [2017] - Jonathan Aviv

Eat a daily minimum of ½ pound of raw fruit, above pH 5. Fruits are an essential part of a healthy diet. Just as vegetables provide unique vitamins and minerals, fruits do the same. Plus, fruits are hydrating, are low in calories, and provide plenty of fiber (especially whole fruits eaten with the peel). Approximately one cup of chopped or sliced fruit or one medium-sized piece of handheld fruit is equal to ½ pound and will satisfy your fruit serving for the day. For most handheld fruits, the equivalent will be one medium-sized piece of fruit. [2017] - Jonathan Aviv

Lycopene is a powerful antioxidant believed to play a role in preventing cancer and heart disease. Red- and rose-colored fruits and vegetables have lycopene, though not all of them are safe for Acid Watchers because of their pepsin-activating properties. Here is a list of items you can indulge in: 1. Guavas; 2. Watermelon ( Research shows that watermelon has 40 percent more lycopene per cup than raw tomato. So whenever you crave tomatoes in your salad, just replace them with watermelon in both phases of the diet, especially in summer when the fruit is dense with natural sweetness.); 3. Papaya; 4. Asparagus; 5. Purple cabbage; 6. Mango; 7. Carrots. [2017] - Jonathan Aviv

Preservation methods in prepackaged, jarred, processed, and canned foods require the use of chemicals that are inherently acidic or have properties that loosen the Lower Esophageal Sphincter (LES). I allow three exceptions in the Acid Watcher Diet: canned tuna, chickpeas, and beans. Canned tuna must be water packed and drained before using. Canned chickpeas and beans must be organic and thoroughly washed to eliminate traces of acidified liquids. [2017] - Jonathan Aviv

Reflux-inducing substances may include condiments and natural products that are pH friendly (pH 5 and higher) but should be avoided by people with acid reflux. Among these are coffee, onions, tomatoes, citrus fruit, vinegar, garlic, mint, and chocolate. But if you have acid reflux, you must also beware of the following items: seed oils, peppers, berries, honey, and organic agave. Berries are allowed if they are balanced by acid neutralizers such as almond milk, non-GMO soy milk, rice milk, and coconut milk. One way to consume berries safely is through a smoothie, which, in combination with nondairy milk, can be an alkalizing, palate-pleasing combo. [2017] - Jonathan Aviv

How to Be an Acid Watcher at a Restaurant: 1. Whether you are at a restaurant, deli, or the prepared food court of your local grocery store, buy only chicken or seafood if you want animal protein. 2. Chicken, seafood, and vegetables should be roasted, seared, broiled, steamed, baked, or grilled. 3. Skip breaded, fried, and sauced options. 4. Keep enjoying sushi, if that’s your pleasure; just stay away from soy sauce and wasabi. [2017] - Jonathan Aviv

Many sports drinks, especially Gatorade, contain high amounts of citric acid, which can directly damage your esophageal tissue. You shouldn’t drink these types of beverages at all if you’re dealing with acid reflux, but especially not when you’re exercising and there could already be increased pressure on your Lower Esophageal Sphincter (LES). [2017] - Jonathan Aviv