Solano Stories

Love, Laugh, and Eat – John Tickell, M.D.

Written By: Jsol - May• 24•14

You Get The Idea:

The author, John Tickell M.D. traveled the world with his two doctor children where they did a study regarding the traits of those that lived to 100. He found that the Okinawans had the most centurions per capita! Most of his book is written about the Okinawans’ way of life, which is a plus for us because we ate many Japanese foods growing up!  A read with lots of personality!

Notes from a Lady:
Secrets to living a long life. Nothing we’ve never heard before, well besides being able to eat fish everyday without consequence!

Moderation in Everything except laughter, sex, vegetables, and fish. No particular order. 🙂

I like how he lays out his plan, it’s very simple and easy to follow. He talks about the four aces, which I absolutely loved!

Life is like a game of cards, you can’t be truly happy unless you hold all four aces.

Ace of Diamonds – Money and Wealth
Ace of Spades – Work Ethic, The More you work at something, the better we will be.
Ace of Clubs – Social Contact, laugh with friends, share a drink, have a support system to connect with.
Ace of Hearts – Building Relationships between Family and Friends, Faith and Compassion.

A- Activity
C- Coping
E- Eating

Cut down on CATS (Caffeine, Alcohol, Tobacco)

Take things slow and in moderation! 21 days to create a habit.

When you wake up in the morning, check your pulse rate, a fit person is between 55 and 75 bpm.

A glass of water with lemon, slows the absorption of sugars.

Basic Foods: Plant Foods
Bonus Foods: Moderation

Two-Thirds, One-third: Basic, Bonus

15 Different Plant foods for the day (all fruits and vegetables).

Always have fruit/veggies in the fridge.

Breakfast like a King, Lunch like a Prince, Dinner like a Pauper

A good Exercise -Crunches: Up, Across, Side to Side

Laugh when you can, force yourself to laugh, whether it’s watching a funny movie or a comedy show!

Questions to ask yourself Everyday:
Did I do my walk today?
Did I do my strengthening exercises today?
Did I do my stretching exercises today?
Did I do my coping work today?
Did I do my meal plan today?

Three Day Breaks Every Four Months:
1. For Yourself
2. With Your Spouse
3. With Your Family

Relaxation List:
Go to a nature destination
Watch a Sunrise
Watch a Sunset
Go to a Movie
Have coffee with a friend
Sit/Lay in Sunshine
Sip a glass of really good wine
Read a book
Warm Bath
Light a Candle
Listen to Relaxing Music
Deep Breathing
Plan your next three-day break
Cup of Tea and Crossword Puzzle
Close your eyes and dream of a good things
Call someone you haven’t seen for a while
Go to an Old Folks home and have a chat
Practice taichi

Physical Valve:
Aerobic Exercise
walking, Running, Cycling, Swimming, Dancing, Stair Climbing, Rowing
Anaerobic Exercise
Short Burst Activity, Punching bag, Sports, Weights
Stretching/Deep Breathing

Psychological Valve: Laughter, Relaxation, Mental Bonuses: Movies, Books, Beaches, Fishing, Gardening, Hugging, Three Breaks: Selfish, Spouse, Kids

Foods He Ate: Banana, Carrot, Strawberries, Coffee, Brussels sprouts, Passion Fruit, Grapes, Mandarin Orange, Corn, Raspberries, Water, Soy Bread, Sardines, Yogurt, Olives, Soy Milk, Alfalfa Sprouts, Avocado, Almonds, Prunes, Tomato, Beets, Soybeans, Red Wine

Foods for Longest-living People:
Soybeans, Fish, Rice, Sweet Potatoes, Firm Tofu, Miso Soup, Seaweed, Shiitake Mushrooms, Jasmine Tea

Antioxidants – Builds immune system, repairs cell damage, effective antioxidants are Vitamin C. Blueberries is the #1 Antioxidant.

Probiotics – Help you break down and digest you food, protect from organisms that cause disease. Flush out unhealthy bacteria through fermented

cultured foods such as yogurt, kimchi, sauerkraut, raw apple-cider vinegar, kombucha tea, pickles, and kefir.

Soybeans prevent heart disease. Studies show positive correlations to soybeans with health.

Soluble and Insoluble Fiber – lower cholesterol and reduce risk of colon cancer.
Soluble – Fruit, rice, and oatbran.
Insoluble – rinds, whole grains, corn, and many vegetables.

Beans – The Holy Grail. Beans was the only food across all cultural differences that was proven to increase life span regardless of ethnic background. A great source of protein, high in fiber, low in calories and fat.

Fail-Safe Snacks
Spoonful of yogurt
Few sips of Smoothie
A cup of vegetable/minestrone soup
A few sardines, half a can of tuna on toast
Half a banana spread on toast
Unsalted nuts (almonds, walnuts, soy nuts)
Spoonful of hummus on toast
Half a can of baked beans on toast.

Drink two glasses of water before every meal.

VFCF (vegetables/fruit/chicken/fish)

You must have fiber at breakfast time. Fiber is the roughage that fills you up and helps to sweep the toxins and poisons through your intestines. Fiber is in vegetables,fruits, grains, nuts and seeds.

LifeChanging Ideas
Skip the Supermarket – Buy fresh vegetables and fruits at the farmer’s market
A Little goes a long way – Avoid huge meals. Drink lemon and water before your meal.
Snack More with Less – Best snacks are the ones that satisfy your tongue and your stomach but contain very few calories.
Fifteen and Counting – Rule of 15, keeps variety in your diet.
Take the Stairs
Leave it on the Plate – It’s ok to throw away food, like open a bag of chips eat four and toss the rest in the trash.
Monitor portion size – Eat off smaller plates, reduce portion of meat to the palm of your hand, Eat with chopsticks.

Need Family, Fun, Friendships, Faith
Family – Keep in touch with your family, it’s that connectedness and support system you need in life. It all surrounds around love, learn to express love toward experiencing a happy, healthy, wealthy, and wise life. You can love or be in love with someone, or you can love something as a momentary experience but it is impossible to separate love and long life. Love-making, increases the hormones in your brain. We need water. We need food. We need oxygen. We need sex. Sex is just a fact of life. It’s vital and good for you.

Fun – It’s all about attitude. It’s all about our response to negative situations, choose to see everything in a positive light. It’s all about health expectancy not life expectancy. Being happy and having fun is a daily decision.

Friendships – Are your support systems for advice.

Faith – A reason to exist, to believe that there is good in everyone.

Fiber, fish, fruit (and vegetables), and fitness

Love, Laugh, and Eat your way to 100.

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