Thursday, February 28, 2013

Preventing Cancer via Your Diet

Dr. Andrew Weil
Published: 2/28/2013
A healthy diet can help the body in its efforts to heal itself, and in some cases, particular foods can reduce the risks of serious illness. The following may be particularly effective in lowering cancer risk:

  1. Avoid polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils and all foods that might contain trans-fatty acids (such as deep-fried foods).
  2. Minimize or eliminate consumption of foods with added sugar.
  3. Increase omega-3 fatty acid intake by eating more cold-water oily fish, freshly ground flaxseed and walnuts.
  4. Reduce consumption of animal foods and try replacing them with plant-based proteins such as whole soy products.
  5. Use hormone-free, organically produced products whenever possible.
  6. Eat plenty of fresh vegetables and fruits.
  7. Eat shiitake, enokidake, maitake and oyster mushrooms frequently.
  8. Drink green tea daily.

Tuesday, February 19, 2013

Helping Change Lives One at a Time: Breast Cancer Prevention Strategies Dr. Mercola

Helping Change Lives One at a Time: Breast Cancer Prevention Strategies Dr. Mercola: Cancer screening is NOT to be misconstrued as a form of cancer prevention. Preventing breast cancer is far more important and powerful th...

Breast Cancer Prevention Strategies Dr. Mercola

Cancer screening is NOT to be misconstrued as a form of cancer prevention. Preventing breast cancer is far more important and powerful than simply trying to detect it after it has already formed, which is why I want to share my top tips on how to help prevent this disease in the first place.
In the largest review of research into lifestyle and breast cancer, the American Institute of Cancer Research estimated that about 40 percent of U.S. breast cancer cases could be prevented if people made wiser lifestyle choices.11, 12 I believe these estimates are far too low, and it is more likely that 75 percent to 90 percent of breast cancers could be avoided by strictly applying the recommendations below.
  • Avoid sugar, especially fructose. All forms of sugar are detrimental to health in general and promote cancer. Fructose, however, is clearly one of the most harmful and should be avoided as much as possible.
  • Optimize your vitamin D. Vitamin D influences virtually every cell in your body and is one of nature's most potent cancer fighters. Vitamin D is actually able to enter cancer cells and trigger apoptosis (cell death). If you have cancer, your vitamin D level should be between 70 and 100 ng/ml. Vitamin D works synergistically with every cancer treatment I'm aware of, with no adverse effects. I suggest you try watching my one-hour free lecture on vitamin D to learn more.
  • Remember that if you take high doses of oral vitamin D3 supplements, you also need to increase your vitamin K2 intake, as vitamin D increases the need for K2 to function properly. See my previous article What You Need to Know About Vitamin K2, D and Calcium for more information.
    Please consider joining one of GrassrootsHealth’s D*Action’s vitamin D studies to stay on top of your vitamin D performance. For more information, see my previous article How Vitamin D Performance Testing Can Help You Optimize Your Health.
  • Get plenty of natural vitamin A. There is evidence that vitamin A also plays a role in helping prevent breast cancer.13 It's best to obtain it from vitamin A-rich foods, rather than a supplement. Your best sources are organic egg yolks,14 raw butter, raw whole milk, and beef or chicken liver.
  • Lymphatic breast massage can help enhance your body’s natural ability to eliminate cancerous toxins. This can be applied by a licensed therapists, or you can implement self-lymphatic massage. It is also promotes self-nurturance.
  • Avoid charring your meats. Charcoal or flame broiled meat is linked with increased breast cancer risk. Acrylamide — a carcinogen created when starchy foods are baked, roasted or fried — has been found to increase breast cancer risk as well.
  • Avoid unfermented soy products. Unfermented soy is high in plant estrogens, or phytoestrogens, also known as isoflavones. In some studies, soy appears to work in concert with human estrogen to increase breast cell proliferation, which increases the chances for mutations and cancerous cells.
  • Improve your insulin receptor sensitivity. The best way to do this is by avoiding sugar and grains and making sure you are exercising, especially with Peak Fitness.
  • Maintain a healthy body weight. This will come naturally when you begin eating right for your nutritional type and exercising. It's important to lose excess body fat because fat produces estrogen.
  • Drink a quart of organic green vegetable juice daily. Please review my juicing instructions for more detailed information.
  • Get plenty of high quality animal-based omega-3 fats, such as krill oil. Omega-3 deficiency is a common underlying factor for cancer.
  • Curcumin. This is the active ingredient in turmeric and in high concentrations can be very useful adjunct in the treatment of breast cancer. It shows immense therapeutic potential in preventing breast cancer metastasis.15 It's important to know that curcumin is generally not absorbed that well, so I've provided several absorption tips here.
  • Avoid drinking alcohol, or at least limit your alcoholic drinks to one per day.
  • Breastfeed exclusively for up to six months. Research shows breastfeeding can reduce your breast cancer risk.
  • Avoid wearing underwire bras. There is a good deal of data that metal underwire bras can heighten your breast cancer risk.
  • Avoid electromagnetic fields as much as possible. Even electric blankets can increase your cancer risk.
  • Avoid synthetic hormone replacement therapy. Breast cancer is an estrogen-related cancer, and according to a study published in the Journal of the National Cancer Institute, breast cancer rates for women dropped in tandem with decreased use of hormone replacement therapy. (There are similar risks for younger women who use oral contraceptives. Birth control pills, which are also comprised of synthetic hormones, have been linked to cervical and breast cancers.)
  • If you are experiencing excessive menopausal symptoms, you may want to consider bioidentical hormone replacement therapy instead, which uses hormones that are molecularly identical to the ones your body produces and do not wreak havoc on your system. This is a much safer alternative.
  • Avoid BPA, phthalates and other xenoestrogens. These are estrogen-like compounds that have been linked to increased breast cancer risk
  • Make sure you're not iodine deficient, as there's compelling evidence linking iodine deficiency with breast cancer. Dr. David Brownstein,16 author of the book Iodine: Why You Need It, Why You Can't Live Without It, is a proponent of iodine for breast cancer. It actually has potent anticancer properties and has been shown to cause cell death in breast and thyroid cancer cells.

Wednesday, February 13, 2013

Program for Digestive Health

Dr. Stephen Sinatra

Last Reviewed 08/27/2012
If you suffer with symptoms of chronic indigestion and you have a heart condition, follow this program. Within weeks, you should notice a change for the better.
Eat 5 to 9 servings of fresh fruit and vegetables daily. Eat half the servings raw, the other half lightly cooked. Raw foods contain plant enzymes that promote better digestion of proteins, fats, carbohydrates, and soluble fiber. Avoid microwaved foods. They do not contain live enzymes.
Juice at least twice a week. Juicing lets you rapidly take in enzymes that support digestion and boost energy. If you don't have a juicer, I encourage you to buy one. Juicing is also great for promoting bowel health.
Take digestive enzyme supplements. The supplements I like have vegetable enzyme extracts, ginger, peppermint, bromelain, lactase, and carbohydrates that support friendly bacteria in the gastrointestinal tract. 
Consume green foods. Greens help support the GI tract and friendly bacteria (acidophilus and bifidus) in the gut that promote proper digestion, elimination, and colon health.
Drink eight glasses of filtered water per day. Drink a glass with each meal and when you take your vitamins and minerals. Water helps promote healthy digestion by flushing toxins through the kidneys. It also prevents dehydration, which can trigger constipation.
Limit gastric drugs. Don't use antacids regularly. Many contain aluminum, a nasty mineral that can cause constipation and promote Alzheimer's disease. Antacids with magnesium citrate or carbonate are preferable.
Consider probiotics & prebiotics. Probiotics are "friendly" bacteria that help you break down food and absorb nutrients, while they also limit the number of harmful bacteria in your gut and help regulate your immune system. These bacterial allies grow naturally in your intestinal tract, but they get clobbered by stress, poor diet, and medications (especially antibiotics). That's why I tell all of my patients that it's important to take a probiotic supplement regularly.
Some probiotics require refrigeration; others don't. You can find worthy probiotic supplements at health food stores and online. I particularly like probiotic supplements that contain the good bacteria strain Lactobacillus plantarum 299v, which has been shown in several clinical trials to both promote healthy digestion and convey specific health benefits to the cardiovascular system.
Probiotic bacteria can also be found in fermented foods, such as yogurt, kimichi, tempeh, and sauerkraut. Other foods—like berries, legumes, Jerusalem artichoke (a ginger-like tuber), oatmeal, flax, barley, dandelion greens, spinach, collard greens, chard, and kale—contain compounds that nourish the good bacteria. They are called prebiotics. Evidence suggests that prebiotics may improve the survival and implantation of probiotic supplements in the intestinal tract.

Read more:

Tuesday, February 12, 2013

Slice Your Sandwich This Way to Cut Your Appetite

Getting more satisfaction from your sandwich could be as simple as slicing into it. Cutting certain foods into pieces before digging in could help you feel more satiated and lead you to eat less overall, according to a recent Arizona State University study.
In the 301–student experiment, each student was given a whole bagel with cream cheese, or one that was precut into four pieces. Students who received a quartered bagel ate less of it, and also ate less food served at a buffet 20 minutes later.
“The whole idea is to trick your mind to think you’re eating a lot from a plate,” says Devina Wadhera, a graduate student at ASU who designed and analyzed the study. “When food is cut into pieces, it looks like there’s more of it, so our eyes trick our stomach into thinking we are eating a lot more than we actually are.” (You can manipulate your mind in other ways, such as playing these games that help train your brain.)
Experts agree that our minds may be mightier than our tummies in affecting what we eat. “Cognitive effects in eating are very powerful,” says Betty Phillips, Ph.D., provost of ASU, who supervised the research. “Our behaviors are guided by our perception.”
To feel more satisfied by a single serving of food, keep Wadhera’s tips in mind before devouring your next dish:
Cut up whole foods before digging in. Instead of cutting off one piece of chicken at a time, try chopping up the whole serving first. This strategy is most effective on foods that are not typically served in small pieces, like meat or pizza, so chopping up your fries probably won’t help.
You know bite-size? Halve it. To get as many pieces as possible from each portion, cut your sandwich into quarters, not halves, and cut that slice of steak so it reaps as many forkfuls as possible.
Eat one piece at a time. Eating snack-type foods—like a stack of Pringles or M&Ms—may have conditioned us to overeat in the first place, says Wadhera. “We tend to take fewer bites from [snack foods, and we pop as many pieces as we can into the mouth at the same time.” Retrain yourself by chewing one piece of your food at a time. (Stick to the 28 Best Healthy Snacks.)
Reclassify your food. Adjusting visual cues trick your mind, but mental strategies can be more purposeful. Telling yourself that a filling side dish (i.e., potato salad) or a snack (i.e., a mid-morning muffin) is a meal changes your perception of what you’ve eaten, which can affect how much you eat later on. On the flip side: If the restaurant bread you mindlessly munch on were to be your dinner, would you choose that, or wait for your real meal to arrive?
Don’t try this with dessert. No matter how the cookie crumbles, researchers are still unsure whether the mind tricks above increase satiety and decrease overall food intake when applied to eating sweets and snacks. “Even though we have shown that [cutting up food into pieces before eating it] might work with meal foods like chicken or sandwiches, we don’t know if this technique will also apply for desserts,” says Wadhera. However, quartering your main meal may lead you to reach for fewer temping foods later on. (Still jonesing for junk food? Try these 7 Ways to Stop Craving Junk Food.)

Friday, February 1, 2013

Adios, soy sauce! Hola, Coconut Aminos!

by Leanne Ely

If you're trying to live a gluten-free lifestyle, no doubt, you're missing a lot of your favorite foods, including foods that don't seem like they should contain wheat. Foods like soy sauce.

Even if you're not trying to eat gluten-free, primal or grain free, you should be trying to cut out soy from your diet. In case you don't know why soy should be a forbidden food, you can go ahead and read this article I wrote about the evils of soy.

Now, before you go getting upset with me for ruining one of your favorite condiments on you, don't worry. You can still make your stir-fries and enjoy your sushi without missing the taste of your beloved soy sauce. How? It's coconut to the rescue!

Coconut Aminos, that is. Made from sea salt and the sap from coconut palms, this stuff is packaged just like soy sauce and it looks just like soy sauce but it's vegan, soy-free, GMO-free, dairy-free, wheat-free and grain-free. Oh and it tastes almost exactly like soy sauce (but without all the evil). It's made from coconut and it is chock full of amino acids (there are seventeen of them in there), minerals and vitamins. Oh, it's also delicious.

So what's the nutritional value of this stuff?

Well all of those amino acids can collectively help to promote prostate health, brain function and digestion, and aids in hormone regulation, stress prevention, cardiovascular health and even tissue repair.

Go ahead and ditch the soy, there's a better option out there. The only problem is that it's not very easy to find Coconut Aminos. Do check around the health food store next time you're there, and you can also buy it online.