OPENING STATEMENT
I am not a doctor nor a nutritionist but i am going to help you eat healthy and eat better.
From making my own researches to reading books, i will show you the good food and the bad food.
I will show you how it all can affect your body so you can make the decision you think is best for you.
ALWAYS READ THE LABEL. ALWATS CHECK THE INGREDIENTS.
Best if you pick ORGANIC on most food specially Vegetables and Fruits cause of all the Pesticide in food.
And always remember, nothing is expensive when it comes to what you put in your body.
Low carbs and low sugar always. Stay away from anything with high added sugar or fake sugar and anything with wheat unless it is ORGANIC.
I do not eat Beef unless it is GRASSFED. As far as Chicken, i would eat it Only if it is without Antibiotics.
As far as Cheese, most of what i eat is Raw Cheese: Swiss, Muenster, Gouda, Edam, and my 2 favorites: Emmental and Camembert.
When it comes to Eggs, Pasture-Raised Only. And as far as Yogurt, it got to be Greek and Grass Fed only!
Some things may work for some people and it may not work for others. Nothing is set in stones but eating healthy is the best way to go.
5 things you must know and will discuss in details:
Our body has cancer cells all over and we must not feed it anything to make it grow.
Our immune system is the most important thing ever.
We are made from stem cells that maintain, repair, and regenerate our body.
Bacteria inhibit our body to defend our health.
Our DNA can actually be repaired by eating the right food.
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Few Everyday Essentials:
-Green Tea---Flaxseeds---Coconuts-
-Dark Chocolate---Button Mushrooms-
-Blueberries---Avocado---Dates---Raw Honey-
-Turmeric---Ceylon Cinnamon---Ginger-
CANCER CELLS
We all have cancer cells growing in our body. Of all cancer deaths, an estimated 30 percent are linked to diet. The rest is linked to exposures from the environment and our lifestyle.
So many foods can starve cancer and keep the tumors small:
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One to two cups per week of BROCCOLI, Broccoli rabe and Cauliflower can reduce the risk of many cancers. KALE maybe the world's most healthy vegetable. Tuscan Kale or Lacinato Kale is the best.
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Consuming two mediums size Stone Fruits like Peaches, Plums, Apricots, Cherries, Nectarines and Mangoes, per day can decrease the risk of cancer.
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Eating one or two APPLES per day was found to decrease the risk of cancer. The top three Apples are: Granny Smith, Red Delicious and Reinette (Little Queen). Drinking two servings of cloudy Apple Cider per month is superior for health and can reduce the risk of cancer.
Berries like BLACK RASPBERRIES, Blackberries, Blueberries, Cranberries, and regular Raspberries are like superfoods and can lower the risk of cancer.
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Seafoods contains Omega-3 fatty acids. One other Omega-3 ALA can be found in plant based food too. Eating 3 ounces or more of fish per day can decrease the risk of cancer. WARNING: Tuna, Swordfish, Bluefish, and other large fish have high levels of mercury that should be consumed in moderation. Light Tuna and Wild Tuna (Skipjack) are the best. STAY AWAY from Tilapia cause it is loaded with Omega-6 which comes from vegetable oil, for example, is linked to unhealthy inflammation.
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TEA leaves contain more than two thousand bioactive compounds like catechins(EGCG),
gallic acid and theaflavins, many which end up in a tea cup when you steep the tea. JASMINE TEA is good. EARL GREY TEA is better but GREEN TEA is best. It has sixteen times the level of EGCG compared to Black tea. EGCG reduces harmful cancer growth, lower blood pressure, has antioxidant and anti-inflammatory properties. Drinking two to three cups of Green tea a day can reduce the risk of colon cancer.
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RED WINE is associated with cardiovascular benefits and anti-cancer activity. The best is Cabernet Sauvignon, Cabernet Franc and Petit Verdot. Less than a full glass of wine per day is best.
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Cold Pressed Extra Virgin Olive Oil is the best. It can kill cancer cells. Koroneiki from Greece, Moraiolo from Italy and Picual from Spain are the best.
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Tree Nuts like Walnuts, Pecans, Almonds, Pistachios, Macadamia and Pine Nuts contain Omega-3. Two servings of nuts per week can reduce the risk of deadly cancer. Around 7 Walnuts, 11 Macadamias, 7 Pine Nuts, 30 Pistachios.
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Spices and Herbs, both fresh and dried, like Rosemary, Oregano, Turmeric, Licorice, and Ceylon Cinnamon have been shown to have potent effects in suppressing tumors.
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FLAXSEEDS contain Lignans which can reduce tumor growth and they are the richest plant source of Omega-3.
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Foods containing Ursolic Acid like Rosemary, Peppermint, Ginseng and Dried Fruit like Sultana Raisins, Cherries, Cranberries and Blueberries, can prevent cancer.
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CHEESE contains Vitamin K2. One to three slices of cheese per day can reduce the risk of lung cancer and prostate cancer. Best cheeses are Swiss, Goat, Feta, Ricotta, and Parmesan.
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PURPLE POTATOES are packed with antioxidants and can kill cancer stem cells.
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STEM CELLS
We are made from Stem Cells.
The small intestine regenerates every two to four days. The lungs and stomach, every eight days. The skin, every two weeks. The skeleton, every ten years. The immune cells, every seven days.
Stem Cells defend our health. They are influenced by diet. Smoking depletes the number of Stem Cells. Heavy drinking kills Stem Cells. Diabetes or High Blood Sugar makes Stem Cells less able of generating tissues.
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The Omega-3 Polyunsaturated Fatty Acids (PUFAs) found in FISH are the one of the essentials for Stem Cells. Highest levels of Omega-3 are found in FISH like Hake, Tuna and Amberjack (Yellowtail) as well as Shellfish like Manila Clams, Cockles and the Sea Cucumber. And let's not forget about Squid Ink that contains bioactive that can protect Stem Cells.
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GREEN BEANS has been shown to protect Stem Cells against damage from free radicals.
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BLACK CHOKEBERRY or ARONIA could protect Stem Cells against stress and improves the ability of Stem Cells to regenerate blood vessels. Best way to obtain it is through supplements.
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TURMERIC is a root in the ginger family. The main bioactive in Turmeric is Curcumin, which has anti-inflammatory, antioxidant, anti cancer, and pro Stem Cells properties.
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RESVERATROL is a bioactive in Grapes, Red Wines and Organic Grape Juice, Blueberries, Cranberries, Pistachios, and it's capable of regenerating heart tissues. The only issue with Resveratrol is that it's only present in small amounts which require a huge intake, so the best way to obtain it is through concentrated supplements.
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ZEAXANTHIN is a bioactive found in Fiddleheads. It's also found in Goji Berries. This bioactive is very important for eye health and it can reduce liver damage too.
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CHLOROGENIC ACID is found in Coffee, Black Tea, Blueberries, Peaches, Fresh and Dried Plums and it has anti-inflammatory and blood pressure lowering effects. Stem Cells protection can be added to its benefits too.
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BLACK RASPBERRIES contains many bioactive and can help people with colon cancer and pre-diabetes. It's very essential to healthier blood vessels and the beneficial effects of more circulating Stem Cells.
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MANGOES has anti-tumor, anti-diabetic and pre-regenerative properties.
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RED WINE in moderate consumption like half a glass per day, has its effects on cardiovascular disease.
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GREEN TEA can stimulate regeneration of brain, muscle, bone and nerves.
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BLACK TEA can improves the heath of the vascular system (Two cups per day).
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BAD DIETS that impair beneficial Stem Cells are:
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High Processed Food Diet which is like 90 percent of what you find in the supermarkets. ​
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High Sugar Diet with a lot Added Sugar, including all kind of Sugar except Coconut Sugar, specially in Processed Food containing little or no fiber like Sweetened Beverages and Packaged Snack Foods.
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GUT HEALTH
The body is a highly complex ecosystem including 39 trillion BACTERIA, mostly good.
Prebiotics and Probiotics can do a lot for your body, like protecting the gut, improve immunity, aid stem cells, lower cholesterol, reduce inflammation, protect against build up of plaque in arteries, improve digestive health and much more. Caring for your Microbiome is simply done by eating a lot dietary fiber from whole plant based foods, eating less animal protein cause meat has fatty acids and it's is hard on your Microbiome. Red Meat has a Bad Bacteria that can cause your body to produce high levels of a toxin substance TMAO. Artificial Sweeteners like Saccharin, Aspartame, Acesulfame, Neotame, among others, are real bad for the gut.
One way to help our Microbiome is to eat healthy Bacteria:
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SAUERKRAUT, one cup, can have up to 5 trillion Bacteria that stimulates an anti-inflammatory response by intestinal stem cells. It can kill cancer too.
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CHEESE is made by Bacteria and it contains those live Bacteria, both of which can benefit our health.
The best Cheese around are Camembert, Emmental, Muenster, Swiss, Gouda, Brie and Parmigiano-Reggiano (From Parma, Italy) that has beneficial activity against diabetes, cancer, obesity and depression.
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​YOGURT, without added sweeteners, can protect against cardiovascular disease and better blood glucose control.
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Sourdough Bread (Organic) has Bacteria that is shown to improve immunity and suppress tumor development. It also can reduce weight gain and can speed wound healing.
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KIWIFRUIT has Bacteria that help lower inflammation and improve glucose metabolism.
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DARK CHOCOLATE has fiber that feeds healthy gut Bacteria, has anti-inflammatory properties and could mitigate stress-related effects on your Microbiome.
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WALNUTS decreases the numbers of harmful Bacteria and increases the number of beneficial Bacteria.
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BEANS, including CHICKPEAS, LENTILS and PEAS, are good for the gut Bacteria, can decrease the harmful Bacteria and they are high in fiber.
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BUTTON MUSHROOMS are Fungi that grow in Bacteria-rich soil they have their own Microbiome. They act as a PREBIOTIC, they are an excellent source of dietary fiber and they activate the immune system.
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ORGANIC NATURAL FRUIT BEVERAGES, without any added sugar, like Pomegranate, Cranberry and Concord Grape, can decrease gut inflammation, they are able to combat obesity and can act like an anti-tumor response to some types of cancer.
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RED WINE, in moderation, can improve the gut Microbiome and reduce inflammation in the body. Best is Cabernet Sauvignon, Cabernet Franc and Petit Verdot.
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TEA helps the making of favorable Microbiome in the gut. GREEN TEA, BLACK TEAS and OOLONG has the best effect on gut Bacteria.
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DNA
DNA is your personal genetic blueprint. It's this source code that every aspect of your health depends upon. It's the staircase that is made up of the genes you inherited from your parents.
One of the most harmful factors of DNA is Ultraviolet Radiation from the Sun. Always wear sunscreen outside in the summer if you are gonna be exposed to the sun cause it could lead to skin cancer.
Radon, an odorless natural gas that enters homes through basements, can damage DNA. Tobacco smoke is toxic to DNA for smokers and second-hand smokers.
Nail polish remover, shampoo and paint damage DNA. Gasoline contains benzene, which damages DNA so bad that it's wise when you fill up your tank to stay away from the vapor.
Couple of foods that can harm DNA health defense mechanisms:
Food with a lot of Saturated Fat, like Bacon, Refined Palm Oil Sunflower Oil Canola Oil Vegetable Oil and Seed Oil, increases the fat in the liver and can shut down the liver's ability to regenerate, which can lead to a build up of toxins and contribute to a pro-inflammatory state in the body.
Processed Meat or Deli Meat can shorten life by accelerating aging. It could cause cardiovascular disease and provoke inflammation. It increases the risk of cancer, development of obesity, diabetes and heart disease.
SUGAR SWEETNED BEVERAGES like Soda, Soft Drinks, Fruit Juices, Energy and Sport Drinks and Sweetened Water, can accelerate the effects of aging among other things.
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Antioxidants are the protectors of DNA. Sleep, 6 to 8 hours, turns on genes that metabolize fat and prevent obesity. Exercise and Relaxation are critical for your DNAs.
A good diet can support DNA repair:
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ORANGES (VITAMIN C) can improve the blood's ability to protect DNA. But be careful about processed Orange Juices that are loaded with sugar and very little actual fruit.
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BERRIES like BLACKBERRIES, SOUR CHERRY, BLACK CURRANT and CHOKEBERRIES (ARONIA) can increase DNA protection.
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KIWIFRUIT has the ability to reduce DNA damage.
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CARROTS can increase DNA repair activity.
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BROCCOLI can provide protection and reduce DNA damage.
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TEA can protect DNA by neutralizing free radicals.
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TURMERIC has a bioactive called Curcumin that can increase the activity of tumor suppressor genes to counter the growth of colon cancer and leukemia.
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IMMUNITY
A strong IMMUNE SYSTEM can help avoid the common cold, can even protect against cancer and sometimes can even wipe out all traces of an existing cancer (Immune Therapy)
Specific foods can influence the immune defense:
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MUSHROOMS, specially White Button MUSHROOMS, raw or cooked, has an immune-stimulating dietary fiber. Eating MUSHROOMS activates the gut, which stimulate the immune system to produce antibodies. Other good MUSHROOMS to consider are SHIITAKE, MAITAKE, ENOKI, CHANTERELLE and OYSTER MUSHROOMS.
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AGED GARLIC is found as a dietary supplement that can influence the immune system. It can enhance the immune cell activity, fewer colds and fewer flu symptom. It can strengthen the immune defense against infections and even cancer.
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EXTRA VIRGIN OLIVE OIL can enhance the immune system by helping the body's reaction to allergens and it can calms inflammation.
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ELLAGIC ACID can assist immune cells by improving their ability to detect and destroy cancer cells. It can slow the growth of bladder cancer cells, preventing them from making protein that stimulate tumor in blood vessels. ELLAGIC ACID is found in the highest levels in WALNUTS, CHESTNUTS, BLACKBERRIES, BLACK RASPBERRIES and POMEGRANTES.
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GREEN TEA is a health booster for anti-immune diseases. It turns down the activity of the immune system by lowering the number of pro=inflammatory cells.
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BACTERIA (good) can provide a strong immune system to prevent infections. It can inhibit the growth of harmful gut Bacteria and it has shown to promote the production of natural antibodies in the body.
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MANUKA HONEY from New Zealand can stimulate the immune system.
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THE BAD
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TRANS FAT is found in Baked Goods like Cookies, Cakes and Crackers. It can be found in Pizza Crust, Fried Foods, Corn Syrup and Vegetable Shortening. Partially Hydrogenated Oils means the presence of TRANS FAT. You should not consume more than 2 grams per day of TRANS FAT for a 2,000 calorie diet.
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SATURATED FAT is found in Fatty Meats like Lamb, Beef, Pork and Poultry with Skin. Deli Meats and Bacon are loaded with SATURATEDE FAT too. It is found in Whole, 1 Percent and
2 Percent Milk. And in any dairy products made with these milks, including Cheese, Butter and Ice Cream. It is also found in Palm Oil and Coconut Oil. You should not consume more than 22 grams per day of SATURATED FAT for a 2,000 calorie diet.
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SOY contains ESTROGEN like chemicals that is not good for you. Stay away from SOY ISOFLAVONE Supplements and foods made with Textured Vegetable Protein and SOY Protein Isolate found in many protein powders and nutrition bars.
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RICE, BROWN and WHITE, has high levels of INORGANIC ARSENIC which is toxic and it has been linked to lung, skin and bladder CANCER. It's found in INFANT RICE too. Best Rice to eat should be Organic and without any Soy.
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Added SUGAR should not exceed 24 grams for most women and 36 grams for most men. SUGAR that occurs naturally in whole fruit does not count toward that.
It is found in so many food like Pancake Syrup, Candy, Cakes, Cookies, Pies, Donuts, Ice Cream, Yogurt, Sodas, Sports Drinks, Energy Drinks and Fruit Juices...
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SODIUM in excess increases blood pressure cause it holds excess fluid in the body that creates an added burden on the heart. Too much SODIUM will increase the risk of stroke, heart failure and kidney disease. It can increase the risk of stomach cancer too. Daily SODIUM level should be around 1,500 milligrams and never over 2,300 milligrams.
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MOST Fruit Juices have concentration of sugar and calories that can lead to obesity and weight gain. Not to mention, after time, nutrients degrade. Therefore, freshly squeezed juice is best.
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GRAIN based foods can cause an overgrowth of bad bacteria in the gut and reduced nutrient absorption, due to the content of anti-nutrients in grains. Refined grain can lead lead to obesity, blood sugar imbalances, heart disease and inflammation.
Best to eat Grain Free products! or limit the intake of Grains to Whole Organic only.
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VEGETABLE OILS are rich in Omega-6, that causes accelerated growth of cancer cells and increased inflammation in the body. Best Oils are Avocado and Olive.
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GLYPHOSATE (PESTICIDE) is found in a lot food we eat like, WHEAT, OATS, ALMONDS, LENTILS, QUINOA, SWEET POTATOES, APPLES, APRICOTS, CARROTS, CORN, BEETS, PEAS, CHICKPEA FLOUR, PASTA.... Unless it's ORGANIC! It is also found in CANOLA OIL, CORN OIL, VEGETABLE OIL and SOY Products.
Here just FEW examples of PRODUCTS that have GLYPHOSATE:
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HONEY NUT CHEERIOS MEDLEY CRUNCH.
CHEERIOS OAT CRUNCH CINAMON.
ORIGINAL CHEERIOS.
HONEY NUT CHEERIOS.
CHOCOLATE PEANUT BUTTER CHEERIOS.
MULTI GRAIN CHEERIOS.
CHEERIOS TOASTED WHOLE GRAIN OAT.
NATURE VALLEY CRUNCHY GRANOLA BARS: BROWN SUGAR, OATS and HONEY, PEANUT BUTTER.
NATURE VALLEY GRANOLA CUPS: ALMOND BUTTER, PEANUT BUTTER CHOCOLATE.
NATURE VALLEY BAKED OAT BITES.
NATURE VALLEY FRUIT and NUT CHEWY TRAIL MIX GRANOLA BARS, CHOCOLATE CHEWY.
NATURE VALLEY SOFT=BAKED OATMEAL SQUARES BLUEBERRY.
NATURE VALLEY GRANOLA PEANUT BUTTER CREAMY and CRUNCHY,
NATURE VALLEY BISCUITS with ALMOND BUTTER.
FIBER ONE OATMEAL RAISIN SOFT-BAKED COOKIES.
QUAKER OLD FASHIONED OATS.
QUAKER SIMPLY GRANOLA OATS: HONEY, RASINS and ALMONDS.
QUAKER CHEWY CHOCOLATE CHIP GRANOLA BAR.
QUAKER LARGE FLAKE OATS.
BARBARA'S MULTI GRAIN SPOONFULS, ORIGINAL, CEREAL.
BACK TO NATURE CRISPY CHEDDAR CRACKERS.
BACK TO NATURE BANANA WALNUT GRANOLA CLUSTERS.
BACK TO NATURE CLASSIC GRANOLA.
KELLOGG'S NUTRIGRAIN SOFT BAKED BREAKFAST BARS, STRAWBERRY.
KELLOGG'S RAISIN BRAN.
KELLOGG'S SPECIAL K.
KELLOGG'S FROSTED FLAKES.
KELLOGG'S CORN FLAKES.
KIND OATS and HONEY with TOASTED COCONUT.
THE ORIGINAL OREO COOKIE.
OREO DOUBLE STUF CHOCOLATE SANDWICH COOKIES.
OREO DOUBLE STUF GOLDEN SANDWICH COOKIES.
GOLDFISH CRACKERS ORIGINAL.
GOLDFISH CRACKERS COLORS.
GOLDFISH CRACKERS WHOLE GRAIN.
RITZ ORIGINAL CRACKERS.
CHEEZ-IT ORIGINAL.
KRAFT DINNER ORIGINAL MACARONI AND CHEESE.
SABRA ORIGINAL HUMMUS.
STACY'S SIMPLY NAKED PITA CHIPS.
LAY'S KETTLE COOKED ORIGINAL.
DORITOS COOL RANCH.
FRITOS ORIGINAL.
TROPICANA ORANGE JUICE.
MINUTE MAID ORANGE JUICE.
100% NATURAL SKIPPY PEANUT BUTTER
SILK ALMOND MILK.
BLUE DIAMOND ALMOND BREEZE.
PACIFIC FOODS ALMOND MILK.
100% NATURAL LIPTON TEA MINT and GREEN.
KING'S HAWAIIAN ROLLS.
SARA LEE CLASSIC WHITE.
WONDER BREAD WHITE.
BALLPARK HOT DOG BUNS.
NATURE'S OWN HONEY WHEAT.
DAVE'S ORGANIC KILLER BREAD GOOD SEED.
UNDI'S SOFT and HEARTY WHOLE GRAIN.
CANYON BAKED HOUSEDELI RYE.
SIMPLY BALANCED 7 GRAIN.
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THE GOOD
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POLYUNSATURATED and MONOUNSATURED FATS are the good Fats. They are found in Nuts, Fish, AVOCADOS , Vegetable Oil including Olive oil, FLAXSEEDS, and anything that has Omega-3 Fatty Acids.
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QUERCETIN is found in Capers, Apples, Red Leaf Lettuce, Black Plums, GRAPES, CHERRIES, CURLY KALE, BROCCOLI, BLUEBERRIES, TEA, ASPARAGUS, CRANBERRY, RED WINE, SPINACH, can fight free radicals, reduce inflammation, reduce the risk of cancer, prevent neurological diseases, relieving allergy symptoms, reduce the risk of heart disease and lower high blood pressure.
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PREBIOTICS facilitate growth of healthy gut bacteria. It can be found in a lot of things like Apples, Asparagus, Bananas, Berries, Cocoa, Garlic, Onions, Dandelion, Chicory, Leeks, Flaxseeds...
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MANUKA HONEY has antibacterial, antiviral, anti-inflammatory and antioxidant properties. It can help treat wounds, improve oral health, soothe a sore throat and treat ulcers and acne.
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RECOMMENDATIONS
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EXTRA VIRGIN OLIVE OIL: Cold Pressed olive oils. Best from Koroneiki (Greece) Moraiolo (Italy) and Picual (Spain)
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VINEGARS: Real Aged Balsamic vinegar. Best from Modena and Reggio Emilia (both from Italy)
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CANNED TOMATOES: San Marzano are the best.
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TOMATO PASTE: Sold in a can or a tube. The best are made with San Marzano tomatoes and double-concentrated products has an intense flavor.
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MAPLE SYRUP: Grade A Amber.
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NUTS: Organic is best: Almonds, Cashews, Macadamia, Pecans, Pine nuts, and Walnuts.
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DRIED FRUITS: Organic is best: Apricots, Blueberries, Cherries, Cranberries, Mango, and Raisins.
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CAPERS: Jared Sicilian Capers from the island of Pantelleria, preserved in salt, are the best.
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