- Cruciferous veggies: broccoli, cauliflower, brussel sprouts, cabbage
- Lycopene-rich produce: tomatoes, red grapefruit, watermelon, guava
- Beta-carotene-rich produce: winter squash, carrots, sweet potatoes
- Citrus: oranges, grapefruit, lemons
- Berries: strawberries, raspberries, blackberries, blueberries
- Dark, leafy greens: spinach, romaine, kale, collards, swiss chard
- Peppers: chili, jalapenos (contain capsaicin, which may neutralize certain cancer-causing substances)
My aunt recently went through breast cancer. Her mother died from it. My mother's mother had it, and both of her sisters. I tried to look at all of these women objectively. From the naked eye, they looked to be healthy, they were relatively active, and thin. But, upon closer inspection, it was their diets that said it all. Sodas, cakes, processed foods, southern cooking... it got me thinking about how diet and disease are truly correlated, and how sugar can often be a breeding ground for disease.
Along with not smoking and increasing exercise, here are a list of foods you should try and incorporate into your diet each and every day. Health starts with diet. Make sure yours is where it should be!
1. Whole Grain Foods: Bulgur, Quinoa, Steel-Cut Oats, Brown Rice
Swap processed, white flour foods for the darker variety. Read every single label and only buy whole grain products. These grains have more fiber, which might help lower the amounts of estrogen in the body.
2. Beans: Black, Garbanzo, Lentils
Beans contain fiber, protein and good, complex carbs. They help provide energy and a dose of iron and have zero cholesterol. They can be tossed into soups, salads, and made into rich, creamy spreads (such as hummus) for veggies. Buy them dry, or if short on time, always rinse canned beans in cold water to remove the salt.
3. Nuts: Walnuts, Cashews, Almonds
Always purchase raw, unsalted nuts and throw a handful into your diet for a healthy dose of fats. Incorporating healthy fats such as nuts, avocado and olive oil can help protect joints, provide energizing fuel, help supplement skin and deliver fat-soluble vitamins.
4. Fruits and Vegetables: Aim for 9 every single day from the following categories:
Fruits and veggies are packed with cancer-fighting phytochemicals. While, typically, people aim for 5 a day, aiming for 9 will not only keep you full and eliminating properly, but will double the antioxidants, fiber and phytochemicals in your body. Make sure you buy organic produce to avoid ingesting pesticides.
5. Soy: Tofu, Soy Milk, Soybeans
While there has been a bit of debate about soy, it is rich in many anticarcinogenic compounds, such as isoflavones which can fight certain types of cancers. Incorporating a bit of soy milk or tofu into your dishes can add a boost to your health. In Japan, soy is a giant staple, and their reports of breast cancer happen to be much lower.
6. Fatty Fish: Salmon, Mackerel, Sardines
Full of good fats and protein, fatty fish should be consumed two to three times per week. These fish are low in saturated fat and also decrease triglyceride levels, slow the growth rate of atheroscierotic plaque and can help lower blood pressure.
7. Cancer Fighting Herbs and Spices: Garlic, Turmeric, Rosemary
Spices and herbs not only add flavor to dishes with no extra calories, but they are chock full of phytochemicals and detoxifying agents which can help fight disease. Start reducing butters and bad oils and using more spices for your dishes.
8. Flaxseed: 1 to 2 tablespoons
Flax contains lignans, which may provide an antioxidant effect and block cancerous changes. Flax is also high in omega-3 fatty acids. Make sure you buy the finely ground variety or the flaxseed oil for easier digestion.
9. Tea: Green or Black
Green tea has many nutritional values. Detoxifying, full of antioxidants, it can actually help prevent cancer cells from dividing. Black tea is a good second choice. Aim for 1-2 cups per day.
10. Supplements: Shark Cartilage, Cell Food, Advantage
In the holistic world, supplements are important. When attempting to fight any disease you want to boost the immune system, detoxify the body and supplement a healthy diet with other natural substances. In the holistic world, shark cartilage has been known to reduce any tumor on the body (even saving a woman from Stage 4 breast cancer, who was given just a few weeks to live). Cell food and Advantage help boost immunity. If you think about detoxing the body - with food, with natural supplements, and with exercise - you can get a huge head start on living a healthy life. See post to learn more about these supplements here.
While all of these foods seem basic and healthy, they can truly go a long way to increase your life span and your health. By eliminating PROCESSED FOODS, SUGARS, EXCESS FATS, BUTTERS, OILS AND FATTY MEATS and replacing them with more produce, fresh grains and fatty fish, you can vastly alter your health. Aim for movement each and every day. It doesn't have to be in a gym. But, take the stairs or walk. Just stay active. Cut back on excess alcohol and smoking and take it a single day at a time.
2.5 oz. silken tofu (1/3 cup)
6 baby carrots
3/4 cup fresh berries
1 tbs. wheat bran
1 tbs. wheat germ
1 tbs. ground flax
3/4 c calcium-fortified soy milk
2 tbs. walnuts
Place all ingredients into a blender and process well.