1. Drink coffee. “It’s one of the biggest sources of antioxidants in the American diet.”
2. Skip the juicing. “The glycemic index on that is as bad as Coke. For eight ounces, there’s 14 grams of sugar. People get suckered into thinking, ‘Oh, I’m drinking this juice.’ Skip the juicing. Eat the fruit. Or eat the vegetable.”
3. You should also skip the protein shake.
4. Go for long walks.
5. It’s O.K. to drink red wine. “A glass of wine is better than a glass of water with a Mediterranean meal.”
6. High-impact exercise winds up doing as much harm as good. “You can’t be pounding your joints with marathons and pumping iron. You’ll never see me doing CrossFit.” Instead stick to activities like biking, yoga and, yes, walking.
7. Cook mostly vegetarian meals that are heavy on fruits, vegetables, beans, nuts, 100 percent whole-grain bread, oatmeal and avocados.
8. Hold the butter. “My view is that butter, lard and other animal fats are a bit like radiation: a dollop a couple of times a week probably isn’t going to hurt you, but we don’t know the safe level.” Use olive oil instead.
9. Eat meat and fish only sparingly.
10. Try to stay away from cow’s milk. Use soy milk instead.
11. There’s no need to avoid carbs if you add freshly baked loaves of bread to a meal. “A true sourdough bread will actually lower the glycemic load of a meal. But it has to be a real sourdough bread.”
12. Eat in good company. It’s not just about what you eat, but how you eat, and how much you and your friends enjoy a meal together: “The secret sauce is the right mix of friends.”