The Telomere Diet and Cookbook: A Scientific Approach to Slow Your Genetic Aging and Live a Longer, Healthier Life

by Maggie Moon MS, RD

Overview

A delicious way to hack your DNA and prevent early aging

While some enjoy extremely active and healthy lives as they age, others spend years of their life burdened by heart disease, dementia, and other age-related diseases. Until recently, this was often chalked up to luck or “good genes.” But fascinating new research suggests that telomeres, the protective caps on your chromosomes, are actually directly linked to aging. Telomeres, when protected, can lead to a longer, happier life.

Fortunately, one of the key components to protecting your telomeres is a balanced diet. The Telomere Diet and Cookbook is the first book to offer an easy-to-read, targeted overview of telomeres and nutrition. Including detailed meal plans and shopping lists, this book offers a simple step-by-step starter program and over 75 delicious recipes.

Product Details

ISBN-13:	9781612439297
Publisher:	Ulysses Press
Publication date:	09/17/2019
Pages:	208
Product dimensions:	5.50(w) x 8.50(h) x 0.70(d)

About the Author

Maggie Moon, MS, RD, is a highly acclaimed nutritionist specializing in brain health. She is a Columbia University-educated, culinary-school trained, accredited registered dietitian with clinical training from top-ranked New York Presbyterian Hospital of Columbia and Cornell Universities. She has consulted with government agencies, national nonprofits, and global brands.

Moon is lead author of the Neurologic Disorders chapter in Krause and Mahan’s Food and the Nutrition Care Process, a renowned resource in university nutrition programs worldwide. Additionally, she authored the Brain Health chapter in The Culinary Medicine Textbook, a comprehensive guide for community health initiatives. Her book, The MIND Diet, offers practical nutrition solutions to enhance cognitive resilience through food for optimal brain health.

As a globally sought-after nutrition expert, Moon has shared her expertise with millions through international conferences, TV interviews, and publications such as Eating Well, Good HouseKeeping, Men’s Health, Prevention, RealSimple, Well+Good, Women’s Health, and Yahoo! She is based in Los Angeles, where she enjoys hiking, cooking with her octogenarian mom, and creating content for @minddietmeals.

Table of Contents

Introduction 1

Chapter 1 The Basics 5

Telomeres: What They Are and How They Work 6

What Is Aging? 15

Chapter 2 The Bad News First 19

Obesity, Diabetes, Cancer, and Other Disease States 19

Sleep 23

Stress 25

Tobacco 28

Iron 29

Diet Patterns for Poor Health 33

Chapter 3 Now The Good News 35

Diet Patterns for Telomere Health 36

Foods for Telomere Health 43

Nutrients for Telomere Health 52

Beyond Nutrition 90

Chapter 4 The Four-Week Jump-Start Telomere Health Plan 104

How to Use This Jump-Start Guide 104

What You've Learned So Far 106

Self-Assessment 107

Week 1 Your Sleep Ritual 108

Week 2 Relaxation and Self-Care 112

Week 3 Exercise and Physical Activity 115

Week 4 Nourishment 116

Chapter 5 Recipes 120

Breakfast Dishes 121

Avocado Toast 121

Rainbow Carrot Shakshuka 122

5-Minute Egg Toast 124

Breakfast Tacos 125

Mason Jar Overnight Oats 126

Get Your Greens Smoothie 127

Berry Zinger Smoothie Bowl 128

Soups, Salads, and Sandwiches 129

Lentil Soup 129

White Fish Stew 130

Seaweed Soup 132

Butternut Squash and Ginger Soup 134

Spring Gazpacho 136

Turkey Sweet Potato Stew 137

Samyetang 138

Spring Greens and Soft-Boiled Eggs with Pistachios 139

Summer Salad 140

Fall Fig and Fennel Raspberry-Kissed Salad 141

Winter Kale Salad 142

Watermelon Salad 144

Pea Shoot, Egg, and Pickled Shallot Sandwich 145

Tofu Banh Mi 146

Roasted Carrot Sandwich 148

Appetizers and Snacks 149

Pistachio-Crusted Rosemary and Fig Goat Cheese Boule 149

Sweet and Spicy Mango Cheeks 150

Pistachio Bites 151

Pears with Yogurt Dip 152

Garnet Sweet Potato Toasts 153

Gimbap 154

Quickle Rainbow Carrots 156

Side Dishes 157

Lemony Asparagus 157

Apple Wakame Seaweed Salad 158

Garlicky Summer Squash 159

Roasted Delicata Squash 160

Fig and Wheat Berry Grain Salad 161

Couscous with Grapes and Snow Peas 162

Quinoa Asparagus Pistachio Salad 163

Coconut Curry Sorghum and Greens 164

Entrées 166

Poached Chicken and Buckwheat Soba Bowls 166

Turkey Stuffed Bell Peppers 168

Pistachio-Crusted Chicken 169

Taco Bowl 170

Spicy Lemongrass Poached Prawns 172

Sheet Pan Salmon 174

Blackened Tilapia 175

Spaghetti alle Vongole 176

Harissa-Spiced Striped Bass 178

Ratatouille 180

Chickpea-Stuffed Sweet Potatoes 182

Pulse Pasta Alfredo 184

Sorghum-Stuffed Butternut Squash 186

Buckwheat Spring Noodles 188

Walnut Lettuce Wraps 190

Something Sweet 191

Matcha-Ginger Chia Pudding 191

Balsamic-Fig Nice Cream 192

Spiced ABC Pudding (Avocado-Banana-Cocoa) 193

Dark Chocolate Bark 194

Banana Bread Trifle 196

Drinks 198

Spiced Cider 198

Chai Latte 199

Moon Milk 200

Matcha Pomegranate Spritz 201

Turmeric Shot 201

Virgin Sangria 202

Coffee Banana Shake 203

Wild Slushie 203

Flavor Boosters 204

Magic Spicy Green Sauce 204

Gremolata 205

Red Beet Hummus 206

Pea Pistou 207

Za'atar 207

Roasted Carrot Spread with Herb Oil 208

Basic Vinaigrette 210

Raspberry Vinaigrette 210

French Vinaigrette 211

Mediterranean Vinaigrette 211

Honey Dijon Vinaigrette 212

Plant-Based Parmesan 212

Cashew Crema 213

Conversions 214

Recipe Index 216

Acknowledgments 221

About The Author 222

Editorial Reviews

"Telomere Diet & Cookbook is a practical, evidence-based guide to living more years in good health, by way of the kitchen. The book offers an easy-to-read, targeted overview of telomeres and nutrition and includes detailed meal plans and shopping lists, a simple step-by-step starter program, and more than 75 delicious recipes."

From the Publisher

"Telomere Diet & Cookbook is a practical, evidence-based guide to living more years in good health, by way of the kitchen. The book offers an easy-to-read, targeted overview of telomeres and nutrition and includes detailed meal plans and shopping lists, a simple step-by-step starter program, and more than 75 delicious recipes."

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