The Sirt Diet Cookbook

Berberine is a trigger of the (normally) exercise-induced AMPK hormone. AMPK complements the SIRT family and activates the sirtuin genes.

Found in: turmeric

CATECHINS

Catechins are highly potent antioxidants that are strong triggers for the SIRT gene. Combining catechins with caffeine in green tea boosts the metabolic effects of both the catechins and the caffeine.

Found in: green tea

QUERCETIN

A versatile bioactive that can be found in most fruit and vegetables. The greatest concentration of quercetin is in red onions and parsley.

Found in: onions, apples, parsley, pomegranate

OMEGA-3 FATTY ACIDS

Try and eat oily fish at least once a week to get these essential fats, which the body can’t make itself.

Found in: salmon, trout, mackerel

KAEMPFEROL

The ‘leafy greens’ bioactive. But can also be found in tea, leeks and strawberries. Eat as much of it as you can.

Found in: kale, broccoli, spinach

HYDROXYTYROSOL

The only bioactive antioxidant that works throughout the whole body, including the central nervous system.

Found in: olives, olive oil

ISOFLAVONES

Bioactive found predominantly in soy and its derivatives. As well as antioxidant properties, isoflavones influence our reproductive hormones and can act as a preventative for menopausal symptoms.

Found in: soya beans and tofu

It is important to understand that all of these SIRT foods contain not just one but a range of activators, each having different effects. The science behind how all the activators work together is only just beginning to be understood. By eating a large variety of these foods and eating them consistently and often, we can optimise our sirtuin genes and get the best results.

WHY NOT JUST TAKE A SUPPLEMENT?

There are various studies taking place right now, testing some, but not all, of the SIRT bioactives. Studies with concentrated resveratrol are ongoing but have yet to show the desired health improvements. This indicates that there are many aspects of the interaction of these compounds with our bodies that are not yet fully understood. The best approach is to take a variety of SIRTs within as many different, natural foodstuffs as possible.

THE MEDITERRANEAN DIET

The Mediterranean diet has long been synonymous with longevity and health. Ever since it was discovered that people living in the Mediterranean region had low rates of chronic diseases such as cancer and heart disease, people have been trying to pinpoint the root of its success. Key foods in the Mediterranean diet such as olive oil, red wine and plenty of fruit and vegetables are also key foods in the SIRT diet. This is no coincidence. One of the reasons the Mediterranean diet is so successful is the prevalence of SIRT foods.

Why not take it one step further and look at other healthy national diets. One of the healthiest in the world is the Japanese diet. Here we think of oily fish, soy, seaweed and green tea. These are some of the most important SIRT foods.

Combine the Mediterranean and Japanese diets and we end up with perhaps the healthiest diet of all time: the SIRT Diet.

NATURAL, AFFORDABLE AND BALANCED

Looking at a cross-section of SIRT foods we find plenty of foods that are already part of a healthy diet. Fruits and vegetables figure highly with onions, green leafy vegetables and red grapes being some of the most SIRT-rich foods available. Fats are covered in the form of olive oil, the most versatile, natural and healthy oil there is. Some carbohydrates and proteins are also SIRT-rich; think tofu and beans, which both have a great balance of carbs and protein, and oily fish, which contains protein and omega-3 oils. It is likely, however, that you will need to supplement SIRT foods with some good carbs like basmati rice, whole-meal bread, pasta and oats. Chicken and some red meat are also needed to add more protein to the diet.

Don’t be afraid to add lean proteins and good carbs to make a balanced diet; just think natural and cook from scratch wherever possible. The simple and sensible recipes in this book will help you do just that.

THE SIRT 5 A DAY (#ulink_91482407-3e5e-510d-988a-342c806aee63)

Ever heard of ‘5 a day’? Of course you have. The 5 a day of fruit and vegetables is one of the cornerstones of the British diet. It is taught in school and referred to in practically every healthy eating guideline around. In fact, I bet you know some of its intricacies too. Do potatoes count as one of your 5 a day? No. What about fruit juice? Yes. But only as one of your 5 a day, even if you drink more than one glass. It’s a fantastically clear and useful concept that teaches us all the value of eating fruit and veg and encourages us to eat more of them.

When we follow the SIRT diet we can build on and work with our awareness of 5 a day to make the ‘SIRT 5 a day’ to help you keep track of the SIRTS you eat and make sure you’re getting enough. Sounds simple? It really is. Get to know your SIRT foods and the quantities you need to eat by following the SIRT 5-a-day guidelines and you will be a SIRT diet convert in no time.

Here is the only ‘guideline’ you need to follow for daily SIRT goodness:

Eat 5 or more portions of SIRT foods every day, consuming the greatest variety of SIRT foods possible.

SIRT 5-A-DAY PORTION SIZES

Even when choosing foods from the ‘Top Ten SIRT Foods’ list it can be hard to gauge how much we need to eat for a portion. Is a pinch of turmeric enough? Do I need to eat a whole bowlful of kale? And if I just eat five chocolate biscuits that’s my SIRT 5 a day sorted? Right? Not exactly … but it’s not rocket science either. For example, one cup of green tea is a portion, 30g kale (that’s a handful to you and me) and ten red grapes constitute a portion. In other words, the amount you would eat as part of a balanced meal is more often than not a sensible portion size.

EXAMPLE MENU 1

Breakfast: 1 cup green tea, 10 red grapes, cereal of your choice

2 of your SIRT 5 a day

• • •

Lunch: Kale and Stilton soup

3 of your SIRT 5 a day

• • •

Dinner: Beef and broccoli

2 of your SIRT 5 a day

TOTAL: 7 portions of SIRTs a day

EXAMPLE MENU 2

Breakfast: 1 cup green tea, green omelette made with shallots and parsley

3 of your SIRT 5 a day