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33 Of The healThiesTfOOds On earTh
Is it possible to live to 125 or maybe 150?It’s certainly a possibility, as discussed onOprah Winfrey’s recent show on longevity.She visited me at my farm to learn how,at 86, I am enjoying the robust health,energy, and mental creativity of someonemany decades younger. My secret: largequantities of fruit and vegetables, plus anhour of daily exercise.No pills, not even aspirin, and certainlyno supplements ever enter my mouth
-- everything I need comes from my sh-
vegetarian diet, which incorporates 30-40different kinds of fruit and vegetables everyweek. Even though I am Chairman andOwner of Dole Food Company, I do most of my own grocery shopping, and even tookOprah on an impromptu trip to Costco, ina day that included bike riding, exercisein the gym, and juicing vegetables in thekitchen. Oprah marveled at how much Ieat, and yet never gain a pound. In fact, Iexpend a lot of energy in my 50-60 minutesof cardio and strength training everyday. Plus there’s the fact that fruit andvegetables tend to be lower in calories, but
higher in lling ber and other nutrientsthat help you feel satised.
By eating many fruits and vegetables inplace of fast food and junk food, peoplecould avoid obesity. Obesity acceleratesaging even faster than smoking, according
to scientic research.
We created the North Carolina Research
Campus to study the health benets
of fruits and vegetables. It is the onlycampus in the world encompassing eightuniversities all working together for the
benet of health and longevity. These
include Duke University, UNC ChapelHill, NC State University, UNC Charlotte,North Carolina Central University, NC
A&T State University, UNC Greensboro
and Appalachian State University. We’vegathered a comprehensive array of famous
scientists and scientic equipment under
one roof, including a two-story, 950megahertz, 8-ton superconducting magnet.It is the largest and most powerful magnetin the world and will help us look at bothplant and human cells at the most minutelevel. We are constantly doing research onall fruit and vegetables, including the oneslisted below, which are the mainstay of mydiet.
33 o t htt foo o et // si 520
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Index
A
allspice 38almond extract 26, 44Apple.
See
Aarugula 8asparagus 10avocado 12, 50
B
baking powder 16, 21, 38balsamic vinegar 56, 62basil 8, 62blackberry 14black pepper 12black plums 44blueberries 16brandy 44butter 16, 28, 30, 44button mushrooms 36
C
cabbage 28cannellini beans 8cantaloupe pulp 21Cardamom 42carrot 36, 47Cashew nuts 42
cauliower 24
celery 18cherries 26chicken 47chicken broth 12chile peppers 50Chowari 42cilantro 12, 34, 47, 50, 66coconut 42coconut milk 40Coconut milk 42cream 54, 55cumin 12Cumin 42
d
dill 68
e
egg 21, 38eggs 16, 44
F
sh sauce 47our 16, 21, 44
G
garlic 24, 66
Ghee 42
ginger 42green onion 12, 30
H
halloumi 62
J
jalapeno 66
K
kale 30kiwis 14Kosher salt 56
L
leeks 28
3
lemon 62Lemon juice 24lime 50lime juice 34, 47, 66
M
mandarin oranges 38mango 34margarine 30mayonnaise 68milk 16, 40, 42, 44mint 40, 47, 62
n
Neufchâtel cheese 10nutmeg 38
O
olive oil 30, 56Olive oil 24onion 18, 30, 50, 66orang 12
P
papaya 40peanuts 47pecans 64pie 26Pineapple 42pineapple juice 12plain yogurt 12pomegranate 50pomelo 47pork 47, 54, 55potato 30Powdered sugar 44prosciutto 10
R
Raisins 42red pepper 12
S
sage 30salt 12, 16, 21, 24shallot 47shallots 36, 56shiitake mushroom 36shortening 21shrimp 12, 47, 68soda 21speck 62strawberry 62sugar 16, 21, 47
T
tapioca 26, 40tarragon 36tomato 66
V
vanilla extract 16, 26, 40, 44vegetable broth 28vegetable stock 56
W
watermelon 68white pepper 56
Y
yolk 14
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