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How to Live to 100 Years and Beyond

We Are What We Eat

We all want to know how to live a long

and healthy life, but how does

one actually go about it?


I came across this video and couldn’t stop thinking about these 5 foods that have attributed to this one man’s journey to living past 100 years old. Bernando LaPallo shared what he eats daily, or as often as possible, to ensure longevity of life. 

Top 5 Foods for Longevity:


whole garlic bulbs


*Cancer-fighting properties
*Immunity enhancer
*Liver detoxifier

Adds tasty flavor in soups, stir fry, pasta dishes, roasted to eat with crackers and hummus or other spreads, pizza.


cinnamon sticks in black mug


*Anti-aging properties
*Immunity Enhancer
*Regulates blood sugar
*Good for overall heart health

Great in coffee, on toast, scrambled eggs, chai latte or other tea, pancakes, waffles and french toast.

freshly cut dark chocolate


*Anti-aging properties
*Immune system booster

Easily eaten as a snack, melted for dipping fresh fruit, added to shakes/smoothies (cocao powder), or as a dessert - chocolate cupcakes with chocolate frosting, s’mores, chocolate chips in waffles/pancakes.



fresh olives next to olive oil in glass bottle on table

Olive Oil

*High amounts of Vitamin E
*Heathy monounsaturated fats
*Good for heart health
*High levels of cancer-fighting properties

Eat green, purple or black olives plain as a snack (Castelvetrano are my favorite!), [once pitted] add to salads, enchiladas, regular olive oil is good for sautéing, and extra virgin olive oil is good for salads and other cold dishes (it does not have a high smoking point, so it’s best avoided in high heat dishes).


honey on stick on a plate

*Anti-aging properties
*Benefits heart health

Delicious in tea, coffee, on gluten free crackers, toast or biscuit, honeycomb candy (see previous blog post!), or just a teaspoon as a sweet snack. 

Living past 100 doesn’t seem like an easy feat,
and why would it be? 

So far in this life I have learned the most rewarding outcomes are the hardest to achieve because of the discipline and belief one must possess to accomplish it. 
As mentioned above in the video, LaPallo talks about the importance of eliminating red meat, fried foods and fast foods at all costs. If you’re a red-meat eater like myself you may have a hard time with this too.
I have avoided fast food (except In N’ Out on occasion) for over 10 years. From experience, the first two years were the hardest. You may find yourself “cheating”, but the more you cut it out and try it again, the more your body will  reject  the fast “food”. In reality, this isn’t food at all, but rather chemicals, fillers and who knows what else?!  Doing a bit of research and coming to this realization will make it so much easier to eliminate it.
Lastly, LaPallo mentions adding more fruits and veggies to your everyday diet. This action can be easier and more delicious than you might think possible. Trial and error is a huge part of the process and owning cookware like a juicer, air fryer, and Vitamix will increase your likelihood to intake more fruits and veggies.   

Easy Ways to Enjoy More Fruits & Vegetables

*Roasting nutrient-packed root vegetables like heirloom carrots, celery root, leeks, turnips, beats, sweet potatoes. 
*Juicing greens like spinach, kale, cucumber and celery.
Even non-greens like beets and carrots (which is my favorite combo!)
*Using a Vitamix  or blender to create fruit smoothies and vegetable soups.
*Add your favorite fruits to toast, bagels and salads to give them bright 
colors and refreshing flavors!

Some of My Favorite Concoctions

Date Shake:

1 cup Oatly milk
1 frozen bananas
3 pitted dates 
1 teaspoon vanilla

Blueberry Banana Shake: 

1 cup Oatly milk 1 cup Oatly Milk
1 frozen bananas 1 frozen banana
3 pitted dates 1-2 cups Wild Blueberries
1 teaspoon vanilla 1 teaspoon vanilla
           sautéed asparagus; sautéed onion; oatly; chicken love         cream of asparagus soup topped with cilantro in white bowl with spoon

Cream of Asparagus Soup:

1 stalk asparagus 
3 cloves garlic
1 sweet onion
2 cups chicken broth (Hormel Herbox is my go-to)
1-2 cups Oatly Milk 
Cilantro for garnish 


Start by sautéing garlic, onion, asparagus (or any other veggie combo you see fit). 
Then create chicken broth by adding 2 bouillon cubes to 2.75 cups of boiling water. Add sautéed veggies, oatly, and chicken broth to Vitamix or similar food processor.   
***Vitamix has a soup option - leaving it powered on high for 5 minutes will heat up your concoction to create a piping hot soup — if you’re not using a Vitamix, you may have to heat your concoction on the stove top or microwave to reach your desired temperature. Top with fresh cilantro for color and extra herbal flavor.


Always remember : YOU ARE WHAT YOU EAT! If it’s mostly chocolate, so be it!
Your future self will thank you.

What are some ways you enjoy fruits and vegetables?
Safe Eating,


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