David Servan-Schreiber, M.D., Ph.D. is the author of”Anticancer: a New Way of Life,” and suggests these rules to live along and, hopefully, cancer-free life.

FOOD RULES

1. Go retro: your main course should be 80 percent vegetables,20 percent animal protein, like it was in the old days. Opt for theopposite of the quarter pounder topped with a token leaf of iceberglettuce and an anemic tomato slice. Meat should be used sparinglyfor taste, as when it used to be scarce, and should not be thefocus of the meal.

2. Mix and match your vegetables: Vary the vegetables you eatfrom one meal to the next, or mix them together — broccoli is aneffective anticancer food, and is even more effective when combinedwith tomato sauce, onions or garlic. Get in the habit of addingonions, garlic or leeks to all your dishes as you cook.

3. Go organic: choose organic foods whenever possible, butremember it’s always better to eat broccoli that’s been exposed topesticide than to not eat broccoli at all (the same applies to anyother anticancer vegetable).

4. Spice it up: Add turmeric (with black pepper) when cooking(delicious in salad dressings!). This yellow spice is the mostpowerful natural anti-inflammatory agent. Remember to addMediterranean herbs to your food: thyme, oregano, basil, rosemary,marjoram, mint, etc. They don’t just add flavor, they can also helpreduce the growth of cancer cells.

5. Skip the potato: Potatoes raise blood sugar, which can feedinflammation and cancer growth. They also contain high levels ofpesticide residue (to the point that most potato farmers I knowdon’t eat their own grown potatoes).

6. Go fish: Eat fish two or three times a week – sardines,mackerel, and anchovies have less mercury and PCBs than bigger fishlike tuna. Avoid swordfish and shark, which the FDA says pregnantwomen should not eat because they contain a high concentration ofcontaminants.

7. Remember not all eggs are created equal: choose only omega-3eggs, or don’t eat the yolks. Hens are now fed on mostly corn andsoybeans, and their eggs contain 20 times more pro-inflammatoryomega-6 fatty acids than cell-growth regulating omega-3s.

8. Change your oil: Use only olive and canola oil in cooking andsalad dressings. Go through your kitchen cabinets and throw outyour soybean, corn and sunflower oils. (And no, you can’t give themto your neighbors or your relatives… They’re much too rich inomega-6 fatty acids!)

9. Say “Brown is beautiful”: Eat your grains whole and mixed(wheat with oats, barley, spelt, flax, etc.) and favor organicwhole grains when possible since pesticides tend to accumulate onwhole grains. Avoid refined, white flour (used in bagels, muffins,sandwich bread, buns, etc.) whenever possible, and eat white pastaonly al dente.

10. keep sweets down to fruits: cut down on sugar by avoidingsweetened sodas and fruit juices, and skipping dessert or replacingit with fruit (especially stone fruits and berries) after mostmeals. Read the labels carefully, and steer clear of products thatlist any type of sugar (including brown sugar, corn syrup, etc.) inthe first three ingredients. If you have an incorrigible sweettooth, try a few squares of dark chocolate containing more than 70%cocoa.

11. Go green: Instead of coffee or black tea, drink three cupsof green tea per day. Use decaffeinated green tea if it gets youtoo wired. Regular consumption of green tea has been linked to asignificant reduction in the risk for developing cancer.

12. Make room for exceptions. What matters is what you do on adaily basis, not the occasional treat.

NON FOOD RULES

1. Get physical: Make time to exercise, be it walking, dancingor running. Aim for 30 minutes of physical activity at least 5 daysa week. This can be as easy as just walking part of the way to theoffice, or the grocery store. a dog is often a better walkingpartner than an exercise buddy. choose an activity you enjoy; ifyou’re having fun, you’re more likely to stick with it.

2. Let the sun shine in: try to get at least 20 minutes of dailysun exposure (torso, arms and legs) without sunscreen, preferablyat noon in the summer (but take care to avoid sunburns!). This willboost your body’s natural production of Vitamin D. as analternative: discuss the option of taking a Vitamin D3 supplementwith your doctor.

3. Banish bad chemicals: Avoid exposure to common householdcontaminants. you should air our your dry-cleaning for two hoursbefore storing or wearing it; use organic cleaning products (orwear gloves); don’t heat liquids or food in hard plastics; avoidcosmetics with parabens and phthalates; don’t use chemicalpesticides in your house or garden; replace your scratched Teflonpans; filter your tap water (or used bottled water) if you live ina contaminated area; don’t keep your cell phone close to you whenit is turned on.

4. Reach out (and touch someone!): Reach out to at least twofriends for support (logistical and emotional) during times ofstress, even if it’s through the internet. But if they’re withinarms reach, go ahead and hug them, often!

5. Remember to breathe: Learn a basic breathing relaxationtechnique to let out some steam whenever you start to feelstressed.

6. Get involved: find out how you can best give something backto your local community, then give it.

7. Cultivate happiness like a garden: Make sure you do one thingyou love for yourself on most days (it doesn’t have to takelong!).

You can fInd more Anticancer info at: www.anticancerbook.com

Michael Pollan’s recent little gem of a book “Food Rules”inspired me to compile my own “rules” about what I’d like everyperson to know about how they can help avoid cancer – or slow itdown if they …

Michael Pollan’s recent little gem of a book “Food Rules”inspired me to compile my own “rules” about what I’d like everyperson to know about how they can help avoid cancer – or slow itdown if they …

Table Talk: Preventing cancer by eating, living right

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