First, let me start out by saying that I (nor anyone else in my family) are a nutritionist by any means! We have not been the best eaters, but I don’t think we have been the worst for that matter, either. Brad and I have dabbled a bit into the Paleo (caveman) Diet lifestyle, but for the most part, I would say our family functions on moderation.
Until my mom’s diagnosis of ovarian cancer, we had practiced healthy, whole food eating on a moderate scale. After diagnosis (A.D.), however, mom decided to dive deeper into the world of food and other factors to consider as cancer repellents and cancer cures.
Every day, it seemed she had something new she had read about that either helped prevent cancer or help those already dealing with it. Picture Dr. Oz on steroids, and that’s what we were dealing with! As you can imagine, this was somewhat overwhelming. I wanted the “Readers Digest” version or “Cliff Notes” version…which lead us to her compiling a word document 12 pages long of information she had pieced together from various books, blogs and websites!
If you are interested in the broken down version (which is still lengthy and a lot to take in), keep reading…
Top 3 things to eat or do:
(1) Turmeric (seasoning found in health stores/health food section of grocery stores):
Tumeric activates antioxidants. Use 1 tsp a day per person.
(2) Green Tea –
Green Tea Green tea consumption may reduce your breast cancer risk by up to 53 percent. Drink 2 to 4 cups a day—make a pot and drink it cold in the summer, too. A University of Southern California research team found green tea lowered breast cancer risk by up to 53 percent. Read more: http://www.oprah.com/health/Fight-Cancer-with-Food#ixzz2BT3Y1xIU The mancha/sencha organic type is a must! Shoot for 2-4 glasses a day. Any green tea will do but sencha and macha is recommended. Look for organic brands made in the United States. You can find a good selection in the Village of East Davenport, Hy-Vee and even Wal-Mart!
(3) Broccoli -
This is the top cancer fighter, blood pressure reducer and beyond! You can also shoot to eat more brussel sprouts, cauliflower, cabbage (cruficious vegetables).
Information from the Anti-Cancer New Way of Life:
• No refined sugar – use agave nectar sweetener or honey to sweeten things.
• Use organic seasoning (if on sale) – mix with olive oil (tsp) and pepper helps to
• No processed foods… use whole foods! Check out www.100daysofrealfood.com
• Use Whole Wheat / or Multi grain in organic form when possible.
• Chia seeds – Sprinkle on different things. Their taste is not real noticable…perhaps a bit nutty. :) The are packed full of Omega-3. They recommend integrating about three tablespoons (1 ounce) or another type of fiber supplement into your diet per day. You can do this by adding about two heaping tablespoons at breakfast and another for a snack. Incorporating chia seeds into your daily diet is easy, but it’s important to start with a small amount and gradually increase your intake until your stools are the proper consistency. Chia seeds have been known to cause occasional gastric distress like bloating, gas and even diarrhea or constipation, but you can avoid that by paying attention to your body and easing your way into a high-fiber diet routine. To avoid constipation, make sure you are drinking plenty of fluids!
• Follow the Mediterranean Diet – http://www.mayoclinic.com/health/mediterranean-diet-pyramid/my00663
The Mediterranean Diet Pyramid
• Use extra virgin olive olive first cold press. Keep in dark green or dark glass bottle not plastic.
• Eat berries…blackberries, raspberries, strawberries, blueberries
Notes from Little Changes Big Difference Anti-Cancer book:
-Avoid pesticides and insecticides
-Avoid chemical cleaning products
-Avoid skin contact aluminum (deodorant vs anti-persperient)
-Avoid parabens and phthalates in cosmetics products (You will start to hear more and more about this!) Walgreens has a whole section devoted to it now, and almost all European make up and cosmetology products ban them! A good resource for this information can be found at www.parbenfreeprincess.blogspot.com
-Avoid skin-care products with estrogens or placental by products
-Avoid foods and liquids that have been in contact with hot plastics (microwave bowls, plastic mugs, plastic kettles, many canned food).
-Avoid inorganic phosphate additives (in commercial sodas, commercial baked foods processed meats)
-Go organic when you can
- Reduce red meats
- Females especially (no fair!) should reduce their alcohol consumption…6 oz per day – tops! This is especially so for breast cancer prevention.
Balance your diet:
-Reduce intake of sugar, white flour, sunflower oil, corn oil,
-Increase your omega 3 intake (fish, flaxseed, chia seeds)
Omega 3 fish to consider:
Tuna Salmon Sardines Herring Trout Halibut Cod Haddock Catfish Flounder/sole Oyster Shrimp/lobster Crab Alaskan Clams Scallops
-Increase your intake of anticancer products (turmeric, green tea, vegetables and fruits)
-filter tap water – use a carbon filter
-use organic eggs – hormone free if you can find them
-use quinoa organic in place of rice great source of protein
-30 minutes a day physical activity(30 min walk 6 times week)
-exposure to sunlight 20 minutes day creates vitamin D3
www.Panna.org (pesticides etc)
www.Ewg.org/skindeep (makeup etc)-coming soon
www.eattodefeatcancer.org (you have to join thru facebook)
Most Contaminated Foods (shoot to buy organic):
Least Contaminated Foods:
EAT TO DEFEAT CANCER LIST FROM WEBSITE WWW.EATTODEFEATCANCER.COM
Apple Blackberries Blueberries Cherries Clementines Cranberries Grapefruit Lemon Nectarines Orange Peach Pomegranate Raspberries
Red grapes Strawberries Tomato
Herbs & Spices
Basil Black pepper Cilantro Cinnamon Cloves Coco a powder Flaxseed Garlic Ginger Ginseng Lavendar Licorice root Nutmeg Oregano Parsley Rosemary Tarragon Turmeric
Artichokes Beets Bok choy Broccoli Brussel sprouts Cabbage (red, savoy, white) Carrots Cauliflower Chard Collard greens Endives Fennel Garlic Kale Musta rd greens Olives Onions Peas Parsnips Peppers Pumpkin Radishes Salsify Scallions Shallots Soybean sprouts Spin ach String beans Sweet potatoes Thistle Tomatoes Turnip and their tops Watercress Winter squashes (acorn, butternut)
Oils & Sauces & Condiments
Honey Maple syrup Olive Oil Soy Sauce
Enoki mushrooms King oyster mushrooms Maitake mushrooms Matsutake mushrooms Oyster mushrooms Reishi mushrooms Shiitake mushrooms
Cuttlefish Flounder Haddock Halibut Herring Mack erel Oysters Salmon Sardines Sea Cucumber Seaweed (Arame, Dulse, Hijiki, Kombu, Mozuku, Nori, Wakame) Squid Squid ink Tuna
Poultry dark meat (chicken, goose, turkey)
Legumes & Nuts & Beans
Almonds Cashews Chestnut Edamame Sword jackbean Tofu (soft, firm, dried) Natto Walnuts Lentils Lima beans
Hard Cheese (Gouda, Jarlsberg, Emmenthal, Edam) Yogurt (Greek!)
Beverages & Soups
Apple Cider Cocoa Powder wine Soy milk White wine Coffee Green tea Miso
Chocolate Honey Maple syrup
Phew! If you’re still reading…don’t freak out! You’re probably thinking, I’m eating all wrong or I should have been eating this/not that. You’re fine. This was just information gathered along the way that has been suggested to help defeat cancer. Start little or choose just one thing to change or incorporate into your daily regimen. Good luck!