Eat Healthy

Tip #2 Eat Healthy


Articles on this page:

Benefits of a Whole-Food, Plant-Based Diet
Vegetarians Are Better Off

Mediterranean Diet
Mediterranean Diet for Cancer Prevention

Diet based health programmes
Processed meats rank alongside smoking
Acid Bodies Increase Cancer Risk
Foods That Fight Cancer
Herbs and Plants that Fight Cancer

Vitamins AND Supplements that fight Cancer
Genetically Modified Organism’s (GMO’s)

Acid Bodies Increase Cancer Risk
Foods that Fight Cancer
Videos (selection)

Eat a Healthy Diet

Numerous scientific studies have confirmed that the Western Diet high in meat, dairy and processed/ fast foods is one of the leading causes of cancer.

Thankfully, there are a number of diets that can help prevent (and treat) cancer. These include a Whole Food, Plant Based Diet, Vegetarian Diet and the Mediterranean Diet.

Benefits of a Whole-Food, Plant-Based Diet


A diet high in animal-based and highly processed foods makes people sick and overweight. But many of these sicknesses can be prevented, halted, and often reversed by eating a whole-food, plant-based diet. A whole-food, plant-based diet has been shown to:

  • Lower cholesterol, blood pressure, and blood sugar
  • Reverse or prevent heart disease
  • Prevent and reverse obesity
  • Lower risk of cancer and diabetes
  • Slow the progression of certain types of cancer
  • Improve symptoms of rheumatoid arthritis
  • Improve overall quality of life

Vegetarians Are Better Off

Source: The Physicians Committee for Responsible Medicine

All the evidence points to a low-fat, high-fiber diet that includes a variety of fruits, vegetables, whole grains, and beans, as being the best for cancer prevention. Not surprisingly, vegetarians, whose diets easily meet these requirements, are at the lowest risk for cancer. Vegetarians have about half the cancer risk of meat-eaters.11

Vegetarians have higher blood levels of beta-carotene. They consume more vitamin C, beta-carotene, indoles, and fiber than meat-eaters. Vegetarians also have stronger immune systems. German researchers recently discovered that vegetarians have more than twice the natural killer cell activity of meat-eaters.12 Natural killer cells are specialized white blood cells that attack and neutralize cancer cells. Also, vegetarians tend to eat more soy products than meat-eaters. Soybeans contain many substances that are anticarcinogens, including lignans and phytoestrogens. A diet that is rich in soybeans may be one reason for the lower incidence of breast cancer in Asia.


A cancer prevention diet is one that is high in fiber, low in fat (especially animal fat), and includes generous portions of fruits and vegetables. It also minimizes or excludes alcohol. The best diets are pure vegetarian diets.

Mediterranean Diet

Source: Memorial Sloan Kettering Cancer Center

The Mediterranean diet is associated with a reduction in the incidence of many diseases, but may not be suitable for everyone.

A Mediterranean diet is commonly consumed in regions that border the Mediterranean Sea. It consists of a variety of fruits, vegetables, cereals, legumes, poultry, fish, nuts, seeds, olive oil, and moderate intake of red wine with meals. Epidemiological studies show that the Mediterranean diet is a model of healthy eating that contributes to better health and overall quality of life, and can reduce the risk of heart disease, stroke, diabetes, certain cancers, and death.

Large studies have linked the Mediterranean Diet to an overall decrease in cancer incidence. have lower The United States and the United Kingdom, for example, have higher cancer rates than Mediterranean countries. This study looked at data gathered in the Molise region of Italy focusing on the effects of the Mediterranean diet on cardiovascular disease and cancer.

Other large observational studies such as EPIC and the NIH-AARP Diet and Health study have subanalyzed the data, looking at the Mediterranean diet, cancer markers, incidence, and mortality.

The Greek cohort of the EPIC study followed 25,623 for almost 8 years. Investigators found a 12% reduction in cancer incidence for every 2-point increase in the 10-point Mediterranean diet adherence scale.

The NIH-AARP Diet and Health study which followed 380,296 people found a 17% and 12% decreased cancer mortality in men and women following the Mediterranean diet after 5 years of follow-up.

Red meat and cancer risk

Colon cancer:
In October 2015, the World Health Organization said that processed red meats like bacon and hot dogs cause colorectal cancer. In an analysis published in 2017, 400 studies were examined. They found that the risk of colorectal cancer increased by 12 percent for each 100 gm/day eaten of red and processed meats. The authors concluded: Our results reinforce the evidence that high intake of red and processed meat and alcohol increase the risk of colorectal cancer.

Head and neck cancer:
In the Netherlands, over 120,000 subjects were followed in a study for over 20 years. Consumption of processed red meat was associated with developing head and neck cancer, including oral cavity cancer. The risk was increased as much as 50 percent compared to the those who consumed little or none.

Diet based health programmes

Ornish Lifestyle Medicine


Ornish Lifestyle Medicine has been scientifically proven to reverse the progression of even severe coronary heart disease, type 2 diabetes, hypercholesterolemia, and high blood pressure as well as to slow, stop, or even reverse the progression of early-stage prostate cancer in a series of randomized controlled trials published in leading peer-reviewed journals.

We also found that changing lifestyle changes your genes—turning on protective genes and turning off genes that promote inflammation, oxidative stress, and oncogenes that promote prostate cancer, breast cancer, and colon cancer—over 500 genes in only 3 months.

Cancer Prevention

Ornish diet: does it work?


The Ornish diet and lifestyle modification programme was tested in a randomized trial in 93 men with early biopsy-proven prostate cancer who had chosen not to undergo any conventional treatment 3.

After 1 year, intensive lifestyle changes resulted in a PSA decrease of 4% and an inhibition of the serum-stimulated growth of LNCaP cells of 70%, compared to a 6% increase of PSA and only 9% LNCaP growth inhibition in the control group (not following the Ornish diet and lifestyle modification programme, but making lifestyle changes as advised by their physician).

None of the 44 patients in the treatment group, but 6 of the 49 control patients had to undergo conventional treatment (e.g., radical prostatectomy, radiotherapy, or androgen deprivation therapy) due to an increase in PSA and/or progression of disease on magnetic resonance imaging.

After 2 years, 2 of the 43 experimental patients and 13 of the 49 control patients had undergone conventional prostate cancer treatment; at this time point no significant differences in PSA change were found between the experimental and control patients (excluding patients who had undergone conventional treatment), and adherence to the intensive lifestyle changes remained high (95%) 10.

Pritikin Diet

Source: Pritikin Longevity Center

  • Reduce Key Risk Factors For Breast and Prostate Cancer

    Several studies have found that adopting the Pritikin Program reduced key risk factors for breast and prostate cancer. Journal of the National Cancer Institute, 86: 1419, 1994; Nutrition and Cancer, 31: 127,1998; Nutrition and Cancer, 38: 158, 2000; The Journal of Urology, 166: 1185, 2001.

  • Retard the Growth of Prostate Cancer Cells

    In in vitro testing, the serum of men following the Pritikin Program was found to retard the growth of prostate cancer cells and induce cancer cell death (apoptosis). In pre-Pritikin serum, fewer than 3% of prostate cancer cells showed apoptosis. In post-Pritikin serum (after 11 days at the Pritikin Center), almost 40% of cancer cells were on their way to death. In the serum of men following the Pritikin Program for an average 14 years, more than 50% of the cancer cells were in apoptosis. Cancer Causes & Control, 13: 929, 2002.

  • Retard the Growth of Breast Cancer Cells

    In laboratory testing, and using women’s pre- and post-Pritikin serum, the Pritikin Program significantly reduced breast tumor cell growth in three different cell lines (reductions of 7%, 10%, and 19%) and increased death (apoptosis) of cancer cells by 20%, 23%, and 30%. Nutrition and Cancer, 55: 28, 2006.

Other investigations

Source: Harvard Medical School

…other investigations, though smaller and shorter, tend to support the possibility that lifestyle changes may slow the growth of prostate cancer cells. Here are some examples.

  • A four-month 2001 study of 10 men with recurrent prostate cancer reported that a low-fat, plant-based diet combined with stress reduction appeared to slow the rise in PSA levels.
  • A 2001 study of 13 overweight men reported that an 11-day regimen of a low-fat, high-fiber diet plus exercise improved the ability of blood samples to inhibit the growth of LNCaP prostate cancer cells.
  • A 2003 study of 34 healthy men reported that blood samples from men who exercised regularly and from men who followed a low-fat, high-fiber diet slowed the growth of LNCaP prostate cancer cells, but blood from sedentary men following typical American diets did not. Further experiments suggested that diet and exercise may exert their effect in a similar way, by reducing levels of insulin-like growth factor-1 (IGF-1).
  • A 2003 study of 12 men who exercised regularly and 10 sedentary men found that blood from the exercisers had lower levels of IGF-1 and was better able to reduce the growth of LNCaP prostate cancer cells. Additional experiments suggested that exercise may act in part by increasing a protein called p53, which protects cells from the effects of damaged DNA.
  • A 2004 Harvard study of 675 men with treated prostate cancer linked a high consumption of fish with a reduced risk of recurrent or progressive cancer.
  • A 2005 study of 49 men with rising PSAs after surgery or radiation treatment suggested that soy-based dietary supplements might slow the rise in PSA levels.
  • A 2006 study of 46 men who had rising PSAs after surgery or radiation treatment for early prostate cancer reported that pomegranate juice slowed the rise in PSA levels.
  • A 2006 Harvard study of 1,202 men with localized prostate cancer suggested that the consumption of fish and tomato sauce may offer some protection against disease progression.
  • A 2006 study of 14 men with recurrent prostate cancer suggested that a plant-based diet and stress reduction might slow the rise in PSA levels.

Processed meats rank alongside smoking as cancer causes – WHO

UN health body says bacon, sausages and ham among most carcinogenic substances along with cigarettes, alcohol, asbestos and arsenic. Processed meat cancer risk

Bacon, ham and sausages rank alongside cigarettes as a major cause of cancer, the World Health Organisation has said, placing cured and processed meats in the same category as asbestos, alcohol, arsenic and tobacco.

The report from the WHO’s International Agency for Research on Cancer said there was enough evidence to rank processed meats as group 1 carcinogens because of a causal link with bowel cancer.

It places red meat in group 2A, as “probably carcinogenic to humans”. Eating red meat is also linked to pancreatic and prostate cancer, the IARC says…continue reading Processed Meat and Red Meat

ann wigmore quote

Acid Bodies Increase Cancer Risk

Source: CANCERactive

(based on an article by Stephen Colclough, with new and additional research and comment by Chris Woollams).

This article looks at how acid bodies can cause both ill health and cancer. It provides ideas on how to alkalise for health and, indeed, how to alkalise to help prevent cancer forming or returning. In the article we also cover how alkalising your body can alkalise your cells and stimulate your immune system making both work more efficiently.

“Unlike healthy cells in the human body, cancer cells do not require oxygen – in fact it kills them”…continue reading Acid Bodies Increase Cancer Risk

Foods That Fight Cancer

Source: American Institute for Cancer Research

No single food or food component can protect you against cancer by itself.
But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers… …In laboratory studies, many individual minerals, vitamins and phytochemicals demonstrate anti-cancer effects. Yet evidence suggests it is the synergy of compounds working together in the overall diet that offers the strongest cancer protection…continue reading Foods That Fight Cancer

Herbs and Plants that Fight Cancer

Source: MedlinePlus

An herb is a plant or plant part used for its scent, flavor, or therapeutic properties. Herbal medicines are one type of dietary Supplement. They are sold as tablets, capsules, powders, teas, extracts, and fresh or dried plants. People use herbal medicines to try to maintain or improve their health. If you are thinking about using an herbal medicine, first get information on it from reliable sources. Make sure to tell your health care provider about any herbal medicines you are taking…continue reading Herbs and Plants that Fight Cancer

Vitamins AND Supplements that fight Cancer

Source: MedlinePlus

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are:

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Pantothenic acid
  • Biotin
  • Vitamin B6
  • Vitamin B12
  • Folate (folic acid)

You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don’t get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It’s a good idea to ask your health care provider first. High doses of some vitamins can cause problems…continue reading
Vitamins AND Supplements that fight Cancer

Genetically Modified Organism’s (GMO’s)

Fact or Myth: Do Genetically Modified Foods Cause Cancer, Lung Damage & Birth Defects?

Source: Underground Health reporter  Danica Collins

This is a fact.
In order to make crops more resistant to pests, scientists insert a special gene, called Bt-toxin – derived from Bacillus thuringiensis bacteria – into corn and cotton plants. The toxin attacks the stomach lining of nibbling insects, killing the pests within a couple of days of ingestion. More than 65 percent of U.S. corn crops contain this special gene that produces the insecticide.

Another alarming fact: 80% of the processed food items in your local supermarket contain genetically modified ingredients. This means that if you are a U. S resident, you are undoubtedly eating genetically modified foods.

These genetically modified foods have been sneaking into our diets since 1995, when the Environmental Protection Agency (EPA) analyzed the first genetically engineered plant – corn. Today, 90% of several U.S. crops are grown with genetically engineered seed.

According to the World Health Organization (WHO), genetically modified organisms (GMOs) are “organisms in which the genetic material (DNA) has been altered in such a way that it does not occur naturally.” Scientists insert a gene from one organism into another to “improve” or change the organism.

The biotech companies and the EPA assure us that genetically engineered toxins such as Bt-toxin are safe. They claim that it dissolves quickly in our stomachs, and won’t cause any side effects because humans and other mammals have no receptors for the toxin. This assertion arouses suspicion, as the Bt-toxin belongs to a family of bacteria (Bacillus Cerus) that cause food poisoning in humans.

Resent research likewise indicates a far different conclusion: Bt-toxin poses significant health risks that far outweigh any perceived benefits.

When natural Bt spray was sprayed over regions of Vancouver and Washington State to control the gypsy moth population, 500 people reported adverse reactions. The majority complained of allergy or flu-like symptoms and six others were hospitalized for severe allergic reactions or asthma flare-ups. Farmers and workers exposed to Bt sprays have reported eye, nose, throat, skin and respiratory irritations.

Authorities have cautioned against the effects of the spray for years, warning, “People with compromised immune systems or preexisting allergies may be particularly susceptible to the effects of Bt.”

The Bt-toxin, in addition to being 3000 times more concentrated than the spray, fails all 3 GM allergy tests prescribed by organizations such as the WHO. Judging by these results and warnings, it is evident that Bt-toxin does indeed influence human health.

The American Academy of Environmental Medicine (AAEM) states, “several animal studies indicate serious health risks associated with genetically modified foods.” These health risks include:

  • Infertility
  • Lung damage
  • Cancer
  • Immune Impairment
  • Vitamin Deficient
  • Premature Aging
  • Damaged Insulin Regulation
  • Liver, Kidney, Heart and Spleen Dysfunction
  • Higher Rate of Mortality

One study showed that the offspring of rats fed genetically modified soy had lower birth weights, higher infertility rates and a mortality rate 5 times greater than those fed a non-GMO diet. Another animal study suggests that genetically modified potatoes may cause cancer in rats, and additional research established a link between genetically modified peas and lung damage in mice.

Although there are as yet no reported human clinical trials confirming the devastating effects of the Bt-toxin on human health, recent studies indicate that the toxin passes easily into the bloodstream. There is a specific type of Bt-toxin called Cry1Ab that is already widespread in humans. Canadian researchers found high levels of the toxin in pregnant and non-pregnant women whose diet consisted of foods such as genetically modified corn, soy and potatoes. Bt-toxin was present in 93% of maternal blood samples, 80% of fetal blood samples and 67% of non-pregnant women’s blood samples.

One published human feeding experiment suggests that toxins in GM soy transfer into bacteria that live inside our intestines – bacteria that continue to thrive long after we have stopped eating genetically modified foods. This could harm the balance of good bacteria in our intestines and turn our digestive systems into pesticide storehouses that create diseases resistant to antibodies.

Unfortunately, avoiding GMOs is difficult, as the Food and Drug Administration (FDA) does not require genetically modified foods to be labeled, despite repeated warnings from FDA scientists that the side effects of GMOs prove to be unpredictable and hard-to-detect. Influenced by the food and agriculture biotechnology industry, which has spent more that $572 million in campaign contributions and lobbying costs, government organizations such as the FDA continue to keep consumers in the dark.

In order to reduce the amount of genetically modified foods in your diet, buy organic foods labeled “Non-GMO.”

Avoid non-organic products containing:

  • Peanut
  • Alfalfa
  • Safflower
  • Tomatoes
  • Zucchini
  • Crookneck squash
  • Sugar cane
  • Beets
  • Peppers
  • Papayas
  • High fructose corn syrup
  • Maltodextrin
  • Soy lecithin
  • Soy protein
  • Corn
  • Soy
  • Canola
  • Cottonseed
  • Dairy

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