1.Increase the amount of plant-based food:
* Include vegetables and fruit: provide anti-oxidants which fight cancer and improve our immunity.
* Up to12 portions a day (1 fruit portion=1*tennis ball size OR 2*golf ball size, and 1 vegetable
Portion=1/2cup vegetable)tennis ball size OR 2*golf ball size,and 1 vegetable portion=1/2cup vegetables)
• Include different colors in your diet: refer to head out on anti-oxidants’
• Try and use fruit and vegetables in season, they are cheaper, require less storage et taste better
• Include more legumes/pulses:1/2cup-1cup/day
• Include green beans, peas, dried beans, linseeds, tinned beans etc.
• Include more’healthy’starchy foods – that are unrefined, lower and with a lower glycaemic index. as they contain more fiber and give us better energy levels e.g. heavy bread, whole grain cereals, sweet potato, corn, quinoa, pasta, rice, barley, oats, rye, millet etc.
• Refined carbohydrates may cause higher glucose levels in the blood, which leads to more insulin being secreted .in turn, insulin may raise the levels of insulin-like growth factors, which may influence breast and pancreatic cancer risk.
• There is a definite protective effect of whole grains against cancer.
Several theories suggest that these:
• Bind carcinogens – limit absorption, the exposure time in the gut
• Phytochemicals and anticarcinogenic properties
• Selenium and vitamin E
2.Reduce the amount of fat:
* Reduce saturated fat intake- found in meat fat,full fat dairy foods (cheese,cream,full cream milk),chocolates,coconut milk,baked goods(biscuits,croissants,cakes),hard/brick margarines.
* A positive association has been found between breast cancer risk and saturated fat intake.also with colon, prostate, pancreas, ovary and endometrium cancers.
* Increase good fats – especially our essential our essential fatty acids(EFA)which are found in oily fish(cod, salmon, trout, herring, sardines, mackerel, anchovy).
* EFA are important – health, immunity, hormone balance and nerve function
* Recommendation- have oily fish 4 times a week
* Other good fats- extra virgin olive oil (anti-oxidants), avocado, olives, nuts, and seeds.
* Good sources-pumpkin seeds, almonds, walnuts, hazelnuts, flaxseeds:1tbsp/day
* Omega-3 and vitamin E enhance our immunity and have shown a positive effect on cancer patients.
* Perfect planning each week : 2*red meat,2*chicken(no skin),3-4 times fish(lunch and dinner),and 1*vegetarian/pulses
3. Include essential nutrients that help your body destroy carcinogens:
* Selenium and vitamin E
* Genesis (soya):
* Helps with menopausal symptoms
* Improves memory
* Contains is of flavonoids
* Quercetin is an active ingredient (phytochemical)that may inhibit or make certain weak.
* Onion
* Garlic
* Ginger
* Cabbage
* Parsley
Try and use these foods when cooking legumes/pulses
Carotenoids protect against cancer.there are many different types of carotenoids such as:
• Beta carotenoid? Carrots / sweet potato / apricot / paw-paw / Mango
• Cryptoxanthin? Corn / red peppers / orange / peach / strawberries
• Lutein? Spinach / squash / broccoli
• Xanthophylls? Spinach/kale
• Lycopene? Tomatoes / guava / pink grapefruit / watermelon / paw-paw
• Green tea: protects against cancer :
• Contain polyphenols block nitrosamines suppressors carcinogenic activity in the lung, breast and colon and prostate
• Green tea is not fermented, therefore contains all the active ingredients
• Coffee also contains anti-oxidants, so not as bad as we think
• But caffeine is dehydrating therefore only 2-4 cups tea/coffee a day
• Coffee should not be decaf or processed but medium roasted coffee bean. The plunger is butter than a filter. The longer the active ingredients are in contact with the water the more you will benefit. C history is also good.

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