Cook for Health and Longevity: Eat Well Live Well Enjoy Quality of Life

By Lynn Kendall

This book was put together as a result of my husbands health being greatly improved by following these lifestyle principles. This would not have been achieved through mainstream medical recommendations, but can be used in conjunction with medical treatment.

The aim of these recipes is to encourage a lifestyle of correct eating and exercise to prevent and, in many cases, resolve lifestyle diseases. There are many professionals now adopting these principles with proven and promising results. It takes some willpower and a little bit of time to adjust to eating this way, but once you are accustomed to it, you will no longer desire or enjoy processed food or fast food. Your health, weight, and energy levels will definitely improve.

This information can be found on Dr Mercolas website and many others.

• Language: English
• Publisher: Xlibris AU
• Release date: Dec 12, 2014
• ISBN: 9781499033113

Lynn Kendall

Lynn is a South African–born Australian citizen who arrived in Australia in 1970. She has always been nutrition-conscious and brought up her four children accordingly. The eldest boy only had a day off school, between the age of 5 and 17. He only had his first antibiotic at the age of 40. The children have continued the principles of good nutrition and are bringing up their children the same way, consequently all enjoying very good health. Lynn is now a very young and healthy 72-year-old and would like to encourage others to adopt a better lifestyle and the good health that follows.

Book preview

HEALTH RESOLUTION EATING HINTS

The Health Resolution nutrition policy is designed to help resolve and prevent cancer and many other lifestyle diseases, such as diabetes, high blood pressure, mesothelioma, heart problems, nervous system diseases, and obesity.

Another important factor is weight resistance exercise.

This nutrition and exercise programme has been used over the past 20 years, with an 85 per cent success rate of turning round terminal diseases and reversing the symptoms of many lifestyle diseases.

The basis of this nutrition is having a high-protein and low-carbohydrate diet, avoiding sugar, and keeping glucose-producing foods to a minimum. A good principle to start with is to avoid all processed foods in tins, packets, and bottles, most of which have added preservatives and sugar.

While much has been said over the last 40 years about eating too much fat, the reduction has not reduced heart disease. Many experts now realise that it has always been the sugar and processed carbohydrates that have caused lifestyle diseases. Also, the lack of fat in our diets has resulted in a huge increase in Alzheimer’s because our brains and bodies do need a lot of fat to function properly. However, trans fats are definitely to be avoided.

Good fats are meat fat from grass-fed animals, butter, cream, coconut oil, palm oil, oily wild-caught fish, and one of the best, avocados. Oils that are good but not when heated are olive oil, oil from seeds and nuts, and flaxseed oil (cold-pressed only).

Some Hints on Getting the Most out of the Ingredients in These Recipes

Although we say green vegetables can be cooked, they should only be lightly steamed or stir-fried, leaving them still firm and green (never overcook them). They can also be blanched (3 minutes in boiling water, then into ice water) when used in salads. All raw veggies (green, red, and orange) are also very good in salads and are very nutritious.

All oils to be used in these recipes should be good quality, organic, cold-pressed oils, with no preservatives. Coconut oil, palm oil, ghee dripping, and butter are best for frying as their goodness is not destroyed by heat. Other oils change their chemistry when heated.

Meat should be organic and grass-fed (not grain-fed), and fish should be wild-caught if possible. Bacon can be used for breakfasts or can be added to other dishes—if you can find a butcher who smokes their own without nitrates and sugar. The ideal bacon is smoked with Himalayan salt and natural honey.

Full-cream raw milk is absorbed and used by our digestive systems a lot more efficiently than homogenised and pasteurised milk. If you can’t get raw milk, you should be able to get milk that is pasteurised but not homogenised. All low-fat products (especially dairy) are not at all good for you. In order to make them palatable, so much has been added that nutrition is no longer there.

All salt should be good-quality sea salt, Celtic, or Himalayan salt. Commercial salts mostly are highly processed and are void of the necessary minerals.

Quinoa can be used with main meals in place of rice, potatoes, pasta, and chips. The recipe is at the end of the book. It is a very nutritious high-protein grain and tastes great, but use it in small amounts only.

Cooked onions and red vegetables tend to increase conversion to glucose from 11 per cent to 70 per cent. To avoid as much glucose as possible, onions and red vegetables are not added to hot meals. If you do not have a health issue, then add these ingredients to hot meals in moderation and near the end of cooking time.

Only eat fruit that is currently in season and keep high-sugar fruits to a minimum. The best ones are the berries, especially blueberries.

Three teaspoons of organic coconut oil per day has been very effective in reversing and preventing Alzheimer’s disease.

Brewer’s yeast or torula yeast is a good source of B vitamins and can be added to many things.

For non-stick frying pans and pots, use only the top-quality ones (they can be expensive but worth it). The cheaper ones will flake and are detrimental to your health. Stainless steel is good. Avoid aluminium.

Enjoy your newfound health.

BREAKFASTS

Bacon can be added to any of these breakfasts if it is organic and smoked without nitrates or sugar.

Creamy Scrambled Eggs

2 eggs

1 tbsp cream

1 tbsp butter

1 tbsp parsley

sea salt and pepper to taste

Combine eggs and cream together and beat well with a whisk. Add salt, pepper, and parsley. Melt butter in a non-stick frying pan. Add egg mixture and cook on a low heat until eggs are set. Scramble with a fork. Sprinkle cheese on top and enjoy.

Basic Omelette

2 tbsp butter

4 eggs

1 tbsp cream

1/4 tsp salt

freshly ground black pepper to taste

Beat eggs, cream, salt, and pepper together. Melt butter in a frying pan. Pour mixture into pan and tilt to spread mixture evenly. Cook over a low heat until eggs begin to set, then loosen the mixture from the sides of the pan with a spatula. When cooked, carefully fold the omelette in half. Slide out onto the serving dish.

Breakfast Cups

2 eggs

1/4 cup each of chopped meat, green capsicum, and mushrooms

1/4 cup grated cheese

herbs to taste

Combine all ingredients with a whisk. Grease 4 small ovenproof dishes with butter, and pour mixture into each dish. Place in a hot oven (180 °C) for 20 minutes or until cooked.

Variation Breakfasts Providing Good Protein and Fats to Prevent Food Cravings Later On

• Two lamb cutlets with 2 eggs, pan-fried in butter or coconut oil. Serve with raw tomatoes.

• Fillet steak with 2 eggs, pan-fried in butter or coconut oil, or poached. Serve with steamed spinach and butter. Garnish with raw onion if desired.

• Three egg omelettes (cream and butter can be added to this). For extra flavour and variation, add leftover meat or chicken, steamed spinach, feta from sheep’s milk, etc. Garnish with tomato, onion, and/or capsicum, preferably raw.

• Organic beef sausages (with no preservatives, additives, wheat, gluten, or soy products). Serve with fried cabbage or raw sauerkraut, and for good digestion, raw tomatoes.

• Scrambled eggs cooked with butter and cream.

Curried Eggs with Vegetable Patties (Leftover Veggies from the Night Before)

4 hard-boiled eggs

1 tsp Dijon mustard

1 tbsp mayonnaise (home-made)

1/2 tsp curry powder

sea salt and pepper to taste

Cut the eggs lengthwise. Remove the yolks and place them in a bowl. Reserve the whites. Add all remaining ingredients to