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Bernando’s Daily Menu and Regime

Oatmeal Bernando

Bernando LaPallo eating his daily bowl of Oatmeal

Bernando’s Daily Menu & Regime by Popular Demand

Dear Friends – Because so many people have asked repeatedly exactly what my grandfather Bernando LaPallo did everyday to maintain his health – physically, mentally and spiritually, I am posting this  for you. The same information is in his books and can be extrapolated. Here  it is in simplified form. People couldn’t believe he “ate the same thing everyday” but what they don’t realize is they eat the same thing everyday such as donuts, bagels, large quantities of carbonated sugary drinks and “fast” foods. As creatures of habit, many are making different choices that may not be the wisest in terms of their health. It IS a matter of choice. Better habits must be established to start feeling better and once you do you won’t want to change them for anyone or anything else. I originally posted this  and on www.Facebook.com/BernandoLaPallo and there were FAQS . For example, How ripe should the banana be used in the Dr Schulze Superfood drink he would make daily? Should it be black or just yellow? The answer is avoid eating green bananas.  Bananas are more easily digested ripe but just how ripe you want it is up to you; some like a few dark spots and some like their bananas close to black. The darker they are, the sweeter they are.  Someone else wanted to  know if Bernando ate fish, rice,beans, greens, soup all in one sitting. The answer is no. He followed this rule of thumb;  Eat until you are satisfied and enjoy what you eat but don’t overeat. His number one motto was “keep your colon clean”. Keeping your colon clean means that not only  consuming fruits and vegetables that are high in fiber to keep things moving in the digestive tract but by the same token, not burdening it with too much food – even healthy foods. Moderation is the key.  “Remember moderation in all things.”

Sincerely, Erika Chamberlin, Bernando LaPallo Legacy

“Always remember this: Make health your first priority.” -Bernando LaPallo

+ Rising between 4 & 5 AM Bernando would take a hot shower and rub his body with Extra Virgin Olive Oil. He would then take his Morning Exercise , Rain or Shine, walking 1- 2 miles outdoors OR indoors on his exercise machine in case of bad weather. Walking on the beach or grass barefoot was also part of his regime!
Breakfast: 8AM
Dr Schulze’s Organic wildcrafted Superfood Smoothie; (Recipe on p. 50 of Beyond 100 – How to Live Well into your Second Century. This book is also available in Portuguese).
Organic Rolled Oatmeal with banana, blueberries, cream and cinnamon
Green tea sweetened with honey
1 cup of Cinnamon tea made from cinnamon sticks UNSWEETENED! Bernando believed this helped control blood sugar. Try substituting it for coffee. Recipe on p. 35 of Beyond 100
Morning Feeding of his Mind & Spirit
As per his father’s instructions he read the Bible to shore up his faith and peace of mind. Bernando devoured books on health and did crossword puzzles to keep his mind sharp. He also had quite a library on black history.

2PM Snack/Lunch Time:
Green tea sweetened with honey
Raw unprocessed peanut butter on whole wheat toast
+Barley Soup or
+Fresh fruit salad

+ You will find both recipe demos on Bernando’s  youtube channel on this site.

5 – 6:30PM Dinner Time: He did not favor eating late!
Vegetables – Bernando always ate green vegetables such as green beans, broccoli, spinach,asparagus, kale, collard greens and so forth sauteed in onions and garlic. Other options he might choose in this category would be to lightly steam them. He also enjoyed a fresh green salad made with escarole. There is a video demo of him preparing an escarole salad at age 109 in the youtube channel found on this site. Another favorite recipe that can be made in advance and stored in a glass container in the refrigerator  was his very tasty “Health Salad” that he picked up from a man in Haifa during his travels . It’s basically a cabbage salad using red and green cabbage, red bell peppers, carrots, celery, and onion lightly pickled using apple cider vinegar and honey. He would top this salad with fresh tomato and avocado slices dressed just before serving with Extra Virgin Olive Oil. Please note there is a recipe for this in the print version of his book Beyond 100 – How to Live Well Into Your Second Century.
Bernando was a fish lover – Fatty Fish such as Salmon, Sardines in Extra Virgin Olive Oil or a fish filet. He never tired of eating fish. He was also fond of lobster and would eat that upon occasion.

Black beans (sans pork) with Brown Rice This dish is a classic from his country of origin Brazil. When he ate rice it was strictly brown not white rice. He would also eat quinoa in place of brown rice.

9-9:30PM Bedtime:

Unless he was out making a speech Bernando was in bed at this time. He would drink another cup of green tea and eat a ripe banana to induce sleepiness before bed. “I eat a banana and I’m out in twenty minutes”. I enjoyed performing this nighttime ritual with him during his trip to New York in June 2013.

Nightly Foot Spa: As per his fathers instructions to take care of his feet, Bernando soaked his feet daily using castille or ivory soap adding a tablespoon or so of extra virgin olive oil in warm water. You will find this combination will lift dirt right off! This kept his feet soft. He used a pumice stone to gently remove dead skin and rough patches.You can soak  your feet in Epsom Salts too! Dry your feet off and massage olive oil all over them including callousses.You can wear cotton socks to bed if you are concerned about getting oil on the sheets. Remember Bernando was a doctor of podiatry.

*Disclaimer;  This is what Bernando did for over a century because it worked for him. He would tell people if they found a routine that worked to stick to it. If you have food allergies please be mindful of that. “The chemicals in everyone’s body if different.”