Diet nutrition and cancer suggestions nutrition help for weight loss for longevity healthy

March 30 2014

There are a number of ways foods can prevent, slow down, or fight this cancer. A health diet can block natural bodily processes such as inflammation that stimulated cancer growth. A healthy diet can influence cancer cells to die through a process called apoptosis. Still other foods help the body in detoxifying cancer-causing toxins or protecting against free radicals. Colorful vegetables and herbs are at the top of the list of anti cancer foods. Colorful berries are also excellent. Some of the most promising dietary chemopreventive agents are green tea polyphenols (i.e. catechins), long-chain polyunsaturated fatty acids, carotenoids, glucosinolates / isothiocyanates, vitamins (i.e. vitamin D and folate).

Vegetables, a diet and nutrition plan to prevent cancer
Try many different ones. Each vegetable has a different set of beneficial plant substances such as carotenoids and flavonoids that have antibacterial, antiinflammatory, antitumor and antioxidant properties. Buy a new vegetable each week listed below. Wash all vegetables before eating to reduce pesticides. Buy organic when possible. Dietary intervention studies have shown that consumption of plant foods modulates plasma Non-Enzymatic Antioxidant Capacity (NEAC), a biomarker of the endogenous antioxidant network, in human subjects.
Artichoke or Artichoke extract, asparagus or Asparagus extract, avocado, beet, broccoli or Broccoli-Sprouts extract, Brussels sprouts, cabbage, carrot or Carotenoids, cauliflower or Calcium-d-glucarate, celery, chard, corn, cucumber, eggplant, endive, Garlic herb, Ginger, kale, lettuce, mushroom, okra, olive, onion, parsley, pepper, radish, scallion, spinach, sprouts, squash, tomato, watercress, yam, yucca, zucchini. Broccoli sprouts have DIM-Diindolylmethane.
Reduce your intake of white potatoes since they are mostly carbohydrates. Barley grass supplement, Blue green algae supplement, and Wheat-Grass supplement are healthy additions, along with chlorella.

FOOD CHOICES, diet nutrition and cancer prevention
Try to have a balance of protein, fat, and carbohydrate. Avoid extreme and fad diets. Frequent, small meals are preferable to large meals. Try to have more protein during the day, and switch to slightly more complex carbs in the evening. Protein helps with alertness while carbs induce sleep. Limit your intake of simple carbohydrates, choose carbohydrates with low glycemic index. These are the variables responsible for adolescents’ eating habits, regardless of their weight. The most discriminating variable when crossed with weight was sex, with girls being less satisfied with their body image, especially when they were obese.

Protein nutrition
Most people do well including a good amount of protein in their diet. Protein helps with muscle strength and maintains steady blood sugar levels. Vegetarians need to make sure to obtain enough in their daily intake.
Fish
 has omega-3 fatty acids that thin the blood, lower blood pressure, improve vision, are good for the heart, reduce inflammation, and have many other benefits. Salmon, halibut and sardines have high concentrations of fish oils specifically EPA and DHA. Use a small grill, such as the Foreman grill, to cook fish within minutes. People who eat several servings of fish each week may lower their risk of heart disease and death, two national studies report.

Salmon goes well with mustard, especially Dijon mustard
Tuna packed in water–add chopped onions, lemon juice and a bit of olive oil
Halibut mixes well with salsa
Choose sardines packed in mustard or tomato sauce. They also have a high amount of the mineral calcium.
Buy and cook other fish such as catfish, sole, mahi mahi, cod, swordfish, etc. They are great sources of protein.
Chicken, turkey, eggs, lean beef, lamb, tofu, low fat milk, yogurt or cheese are good sources of protein. Milk contains sialic acid. You can use dried milk powder.

Beans and legumes contain good amounts of protein, lots of fiber, and help lower cholesterol levels. Try a variety such as black beans, chickpea (garbanzo), fava, green, kidney, lentils, lima, navy, pinto, and soybeans. Eating too many beans can cause intestinal gas.

Bread and grains contain lots of fiber. Choose 100 % whole wheat without sugar added or preferably sprouted multi-grain bread. These are usually found in health food stores. Avoid white or refined breads since they are mostly empty carbohydrate calories.
Eat a variety of unprocessed and whole grains such as barley, kamut, millet, oats, quinoa, rice, rye. Avoid refined breakfast cereals. Whole-grain foods, such as fiber-rich bread and bran cereal, may lower the risk of heart disease, type 2 diabetes, and certain types of cancer by reducing cholesterol and making the body more responsive to insulin.

Nuts, Seeds Eat a variety but in small portions, and preferably raw. Almond, brazil, cashew, hazelnut, macadamia, peanut, pecan, walnut. Seeds include pumpkin, sunflower.

Fruits nutrition
Try many different ones. Each fruit has a different set of beneficial plant substances such as carotenoids and flavonoids that have antibacterial, antiinflammatory, antitumor and antioxidant properties. Reduce your fruit intake if you are diabetic. Avoid drinking lots of fruits juices since they contain a large amount of fructose. Fructose can elevate blood sugar and lead to weight gain. Acerola is a good source of vitamin C.
Wash all fruits before eating to reduce pesticides and contamination by germs. Buy organic when possible.
Apple, banana, berries (Acai berry, blueberry, cranberry, Goji berry, raspberry, strawberry) cantaloupe, cherry, coconut, fig, guava, grape, grapefruit, kiwi, lemon, lime, mango, orange, papaya, peach, pear, pineapple, plum, pomegranate, prickly pear, watermelon.

 

Oils and Fats
Flaxseed oil and extra virgin olive oil are good choices. You can also add flaxseeds to vegetable soups. Use less safflower, sunflower, and corn oils since they contain omega-6 oils that compete with good oils such as omega-3s. In our country we consume a high ratio of omega-6 oils to omega-3 oils and some scientists think this may cause many health problems. At times you can have evening primrose oil. Another good option is flaxseed oil. Another oil becoming more popular is Perilla-Seed-Oil.
Reduce saturated fats found in animal products such as meat, poultry, whole-milk dairy products, lard, and in certain vegetable products such as palm oil, coconut oil, cocoa butter.
Reduce or eliminate trans fats.
Trans fats are formed when vegetable oils are partially hydrogenated to make them more stable and solid, and recent evidence suggests that they may be as bad for the heart as saturated fat. They are usually found in commercially baked goods  such as cookies, crackers, cakes, french fries, onion rings, donuts, processed foods, etc. Margarine also has trans fats.
Blood flow to the heart hampered after high-fat meal.

Snacks
Baby carrots, cherry tomatoes, edamame (soybeans in pods), grapes
Nuts: raw cashews, almonds, filberts, walnuts. If you have a tendency for acne eruptions, consider eating fewer nuts, particularly cooked nuts.
Dried fruits—raisins, dates, papaya, pineapple, prunes. Use small amounts.
Cheese with slices of apple or tomatoes. Queso fresco (a mexican cheese) goes great with apples.
Cooked Kashi at night with milk, raisins, or a small amount of 100% maple syrup.
Boil a few Brussels sprouts and snack on them throughout the day.
Boil some sweet potatoes and eat portions of them as snacks.
Make your own chocolate or cocoa with stevia. Buy unsweetened chocolate or cocoa and add stevia, vanilla extract, milk, and water. 

Sweetener
Stevia
, a no-calorie natural herbal sweetener, is available in stevia liquid or powder in health food stores. Reduce your intake of artificial sweeteners such as aspartame and saccharin.
Honey–The darker the honey, the richer it is in antioxidants. The color and composition of honey depends on the blooms. Buckwheat is the darkest honey researchers have tested, and it’s “higher in just about everything,”  including protein and chemicals called phenolics. On a per-weight basis, the darkest honey contains antioxidant levels similar to those found in spinach and garlic.

Fluids
Reduce consumption of sugared soft drinks or any fluids with added sugar, fructose, or corn syrup . Have a variety of herbal teas or decaf coffee. Keep several types of herbal teas on your kitchen counter and alternate (I have close to a dozen different herbal teas on my counter).
Vegetable juices, such as tomato juice or V8 are great options (they contain lots of carotenoids and flavonoids). Even though fruit juices have healthy ingredients, limit your intake since they contain a lot of fructose, or dilute them with water.
It’s okay to occasionally have diet soft drinks. However since most of them contain caffeine, try to drink them in the early part of the day.
Herbal teas—There are quite a number of herbal teas that are delicious. Use stevia as a sweetener. Try these various teas: alfalfa, chamomile, cinnamon, earl grey, fennel, ginger, green (contains caffeine), hibiscus, hops (for nighttime), hyssop, lemon balm, licorice(avoid drinking daily since high doses of licorice cause high blood pressure and loss of potassium), milk thistle, mint, nettle, peppermint, rose hips.
Drink 4 to 8 glasses of water a day.
Coffee has antioxidants, but limit regular coffee intake to less than 2 cups a day due to caffeine content. Decaf is fine, but even decaf at night can interfere with sleep since there’s still some caffeine in it.

Spices
Use a variety of herbs and spices. Many of them have antioxidants and other beneficial compounds. For instance, curry has curcumin, rosemary has rosmarinic acid and ginger has vanillin and zingerone. All of these compounds have health benefits.
Basil, bay leaves, cumin, chili powder, dill, fennel, garlic, ginger, oregano, pepper, rosemary, sage, thyme
Garlic appears to protect against fungal and bacterial infections, high cholesterol, high blood pressure, blood clots and even cancer. But there is very little solid research to show how much garlic or what form of the plant holds the most promise as a disease-fighter.

Supplements to consider
Natural Vitamin C with bioflavonoids 100 to 500 mg daily
Natural Vitamin E complex 20 to 100 units daily
Fish oils 1 to 3 capsules daily if you don’t eat fish regularly
Multivitamins and Minerals 1 daily
Psyllium half or one teaspoon in a glass of water twice daily with food. Glucomannan fiber, also known as konjac is a healthy fiber to add.
Calcium for postmenopausal women.
Another option is using a doctor formulated multivitamin called
MultiVit-Rx.
Spirulina appears to be a healthy addition to one’s diet.

Weight Loss options to consider
5-HTP is a nutrient that helps curb appetite in some individuals . 5-HTP, by converting into serotonin, can be used temporarily to improve will power and decrease the urge to eat until more established weight loss habits are in place.
Green tea extract may be effective in some people as a weight loss pill. You can purchase Green-Tea-Extract here.
Caffeine is often found in weight loss pills but I personally don’t like my patients taking extra caffeine since it can cause increased heart rate and anxiety. Most people already consume enough caffeine through coffee, tea, sodas, and chocolate.
Ginger may be helpful in some people but higher doses are required.
Alpha lipoic acid may also reduce appetite but it is primarily used as an antioxidant.
Guarana may work in combination with yerba mate and damiana
Acetyl-l-carnitine is a weight loss pill that may reduce appetite in some individuals.
Tribulus extract does not play a major role in appetite control

Eat less, live longer
A study involving mice and low-calorie diets indicates that it’s never too late to cut back on the calories to prolong life, even in your later years.
Researchers from the University of California, Riverside, said mice they put on a low-calorie exhibited characteristics of slowed aging. Results from the study suggest older humans could reap the benefits of such dietary changes as quickly as the mice.
The sooner you cut back, the longer you may live. Researchers put young and old mice on short- and long-term low-calorie diets, then observed changes in the genes of their liver cells. Restricting calories reversed the changes in several genes that were altered in aging animals. They also determined that older mice put on short-term, low-calorie diets demonstrated 70 percent of the anti-aging effects of the test animals that had been on a long-term reduced-calorie diet. In other words, an old mouse on a low-calorie diet lived longer but not as long as one that started on the diet early in its life.
Comments: several studies over the past decades have shown the association between eating less and longevity. The difficult task remains, though, on whether most of us have the will power to eat less when so many delicious meals and snacks are within close reach.

Diet study
Some of the benefits of a Mediterranean-type diet — rich in vegetables, fruits, legumes and olive oil and light on red meat — may stem from the diet’s effect on inflammation. In a study from Greece, markers of inflammation and blood clotting that are related to heart disease were lowest in people who adhered most closely to the traditional Mediterranean diet. Mediterranean diets heavy in two foods — olive oil and nuts — are linked to a lower rate of strokes in older people whose genetic makeup boosts their risk of diabetes.

Foods cooked at high heat linked to inflammation
People may be able to lower their risk of heart, diabetes, and possibly other diseases by consuming cool foods, or dishes cooked at relatively low temperatures, such as salads and tuna fish, preliminary research suggests. Foods cooked at high temperatures spurred the production of advanced glycation end products (AGEs), compounds in the blood that stimulate cells to produce inflammation-causing proteins, which are potentially harmful in diabetes. While AGEs are normally produced in the body at a slow rate, they can be toxic and form more quickly when food is heated to high temperatures. Inflammation is associated with heart disease among all people, but people with diabetes are thought to be particularly vulnerable. People who consumed foods cooked at lower temperatures had lower levels of both AGEs and inflammatory proteins than people who consumed the same foods cooked at higher temperatures. After 6 weeks, levels of tumor necrosis factor-alpha (TNF-alpha) and concentrations of the inflammatory protein C-reactive protein (CRP) had also risen among those consuming the diet high in AGEs and declined among those in the reduced AGE group. TNF-alpha and CRP are both markers showing increased inflammation.  

Basic Healthy Lifestyle habits to prevent cancer
Eat less and live longer.
Drink a glass or two of cold water first thing in the morning to eliminate the bowels.
Drink 3 to 6 glasses of water per day, more in hot weather. Studies indicate that 3 to 6 glasses of water a day helps maintain good health. Water makes up more than 70 percent of solid body tissue and helps regulate body temperature, carries nutrients and oxygen to cells, removes waste, cushions joints and protects organs and tissues. Lack of adequate water intake leads to headaches, grogginess and dry, itchy skin. Severe dehydration affects blood pressure, circulation, digestion, kidney function and nearly all body processes.
Eat more protein and fat at breakfast and lunch, and switch to more complex carbs at night if you have trouble falling asleep. Carbs, such as vegetable soup, pasta, or grains help induce sleep at night.
It’s better to eat small frequent meals than two or three large meals.
Sleep has a major influence on health—Good sleep also enhances libido.
Alcohol such as beer and wine are acceptable in moderation, such as a glass a day.
Dental cleaning/flossing—floss at night and then brush.
Limit exposure to excessive sun in order to avoid wrinkled and damaged skin.
Limit caffeine intake. People who consume caffeine may experience an increase in blood pressure, feel more stressed and produce more stress hormones than on days when they opt for decaf. The effects of caffeine appear to persist until people go to bed, even if they don’t consume any caffeine after 1 pm.