Stew's Class Notes
Figuring out what to eat to avoid heart disease stroke cancer autoimmune diseases senility and that's, basically “how not to die”. we do not have to be subject to the ravages of disease and we can make very large changes in our health with the choices we make at the table.
Stew's “Class Notes”
Tinyurl.com/eatingnotes
310-699-9392 Stewart Richlin
420LawOffice.com
This document is under constant evolution. The classroom is your world and your body.
which shall it be...........
https://www.youtube.com/channel/UCIma2WOQs1Mz2AuOt6wRSUw DR BERRY says GO CARNIVORE
https://www.youtube.com/c/NutritionfactsOrgMD DR GREGER says go PLANT BASED
Dr Berry says: BACON is good for you, saturated fat is good for you and plants are full of anti-nutrients and cause inflammation
Dr Greger says BACON will kill you.
This is gonna be good.......
A video….why don't Western doctors talk about diet
Special note about COVID. It appears that some people get it and some don't. Obvious predictors comorbidities (other serious conditions) disease overweight and presumably some genetic influence. For example the darker your skin the more Vit D you will need to supplement to maintain the same blood level at a given level of sun exposure. Since the cytokin and bradkin storms can be influenced by diet, being very smart about nutrition is now almost a matter of immediate life and death. Ok, ready to get smart? My covid regime is Vit. C, MultiVitamin, MultiMineral, NAC, Quercetin, CoQ10, Green Tea, 1/4 does Nattokinase, Lysine, Amla powder, Arjuna powder and yes, I have the following in my med. chest in case I get covid: Zyrtec, Famotidine, Ivermectin. Do some research and find out why.... https://www.northsidesun.com/breaking-news/reed-hogans-covid-19-treatment-regimen-now-peer-reviewed#sthash.Omef20Ly.dpbs
What is the basic program for how to eat>>?????
The program is whole plant foods or is it keto-vore??????
First, though a couple things. Disclaimer. I am no doctor. Check with your own doctor. but think for yourself. And by the way most doctors might not know much about nutrition. And many don’t know much about much! Even worse, they know less than they think. https://nutritionfacts.org/video/doctors-know-less-than-they-think-about-nutrition/
That might be true about drugs too. When they tell you they can fix you with crazy drugs like statins (which cause diabetes) or propetia for your hair (which causes reproductive harm) or psych meds (which are no better than placebo and don’t address the issues). Many are of questionable value or etc etc you need to be the one to bring more logic and research into the equation and probably another doctor. all their drugs are of great questionable value but they certainly are great in emergency interventions. To summarize check with your own doctor and be responsible for your own health.
if you have a diagnosed condition in addition to getting a second opinion do some internet research on YouTube on Google and on PubMed.
I had to educate my own MD about the three generations of a particular medicine, I've had to do my own research about everything.if you can read and think you should supplement whatever your doctor says with a little thinking.
The problem is for example if you are going to a physician who is not a whole food plant-based eater, then either they have not done the research, or they are in cognitive dissonance and not following good practices themselves. Either way such a physician is to be suspected. Like the physicians who smoked even examining patients in the 50s 60s and 70s that physician has not brought them self up to the current state of the art of knowledge in healing they are just drug peddlers for the pharmaceutical industry.
(No smoking that is the number one cause of premature death/ageing). Burning things and inhaling the smoke is primative/disfavored because of the toxic results of combustion. If you must at least vaporize whole plants (volcano brand or Arizer.com ) and not smoke. New data on vaping e juice or oils show toxic chemicals...
3. Take this document and this Program very seriously. This document could literally save your life in other words add literally decades to your life. Each one of the elements is important so doing a half job will just get you half results and maybe even be injurious so for example skipping breakfast or substituting a high glycemic releasing breakfast like orange juice instead of oatmeal will impair your results or even cause you damage. Omitting the crushed flax seeds or omitting the supplementation or choosing to eat fish will undo the benefits of this diet. there is a section on moderation no one wants moderate levels of illness and disease one wants no illness or disease so, give the program a chance for at least a month or two and just do exactly what is contained here. if you have weakness or temptation due to prior food addiction and associations with your childhood etc then immediately go to YouTube and watch some of dr. Gregers videos or dr. Fuhrman's videos to remind yourself of how urgent and important this commitment you are making is to your health and well-being in the future including avoiding heart disease cancer and dementia.
SUCCESS STORIES SO FAR Already so far in just a few weeks the following results have been reported from the information on this page. L had a reduction in joint inflammation in their hand. S had a reduction from 140/80 high blood pressure to 115/70 and lost about 20 lb. G has eliminated their acid reflux and reduced their chronic migraine as well as lost weight. In addition to similar results as above, E had two fatty deposits diagnosed as harmless yet disconcerting one in the shoulder and one in the back reduce substantially in size and feel softer like they are going to melt away completely. M took turkey tail mushroom capsules prior to during and after chemo and is now cancer-free.
The program. Really the beginning the middle and the end of the program below is eat fresh whole plant foods or should one be eating carnivore, keto, ketovore, or ???
This article is mostly about plant based. But check this out too.....
https://youtu.be/UbFXqjABIvo The Facts about Cholesterol Be ready to have your mind blown
https://youtu.be/OonbqCZdUhQ The Carnivore Diet
https://academic.oup.com/cdn/article/5/12/nzab133/6415894?login=false Harvard study on carnivores
https://youtu.be/0ka9WBEijhk TEDx wouldn't publish Mikaela Peterson
WHY DID I STOP EATING OATMEAL? Bloat, bloat, bloat. Weight gain, gassy bloaty stomach.
Is the ultimate meal arugala, low oil dressing of fresh lemon juice and hummus, garlic, spices, and roast beef??? Time to rethink EVERYTHING? How about bacon and eggs for breakfast?
Below is my mostly VEGAN information....note the body is the body and it hasn't got an instruction booklet, you have to figure it out and things change over time....
The rest of this article is to show you WHY of plant based so you will actually incorporate it. You will be eating every veg. in the garden, the fruits, a variety include grains nuts greens beans cruciferous mushrooms berries beets onion garlic spices vitamin B12 and vitamin D3, and daily exercise of about 40 minutes minimum. *Go ahead and have a good multi so you have iodine and zinc as well. Men use only iron free supplements. (for COVID prevention, add Vit C 1000mg, Vid D 5,000 (every other day), NAC, Olive leaf extract, Quercetin, lysine 1000mg,sublingual b12 once/week, herb pills with AMLA, TUMERIC, and GINGER spice, daily 82mg aspirin). PS IM NO DOCTOR, see MedCRAM's youtube for info with Dr. Sehult. https://youtube.com/user/MEDCRAMvideos
Basically one could just say eat great salad. in there you need a few walnuts, or some avocado or other nuts and /or whole olives pitted to help you absorb the fat soluble phytonutrients. One would be tempted to add olive oil like the old days but those are empty calories often rancid and excluded from the diet https://youtu.be/b_o4YBQPKtQ . NO VEG OILS EVER. and no more carbs, hyperinsulinimia, and inflammation
Here is a link to how to choose the vegetables for a salad …. there is a huge difference between knowing and not knowing how to populate a salad. Some vegetables are very full of phytonutrients that combat cancers and some have almost no nutritional value. And you need to add that fat mentioned above or else your body cannot absorb the phytonutrients from your salad. In fact during a study of this topic people eating a salad with nonfat dressing literally absorbed no nutrients from their salad. And what makes it more than just a salad is add a cup of beans to make it into a meal. how to choose vegetables for an anti-cancer salad https://youtu.be/5Hxdyiao2wo . in that link you can see which vegetables have been found to fight the top 12 cancers so you can include those in your salad..although iceberg is virtually useless arugula and kale are superstars of nutrition spinach is great too but just once a week because it contains oxalates. carrots have virtually no good effect against cancers whereas beets are totally effective against cancers...and the number one vegetable against all of the forms of cancer studied was garlic so use a garlicky dressing and never use a nonfat dressing unless you supplement with some other fat like avocados or walnuts because your body cannot absorb phytonutrients without the presence of fat in the stomach at the same time.
squeeze on some lemon for your dressing and throw on a handful of dried cranberries and you now have put the two most cancer-fighting fruit into your salad. https://youtu.be/X9dWhGlkvGU
If you are making the salad a complete meal you'll want to add a cup of beans or more use kidney and garbanzo and black and lentil. they must be soaked and sprouted or cooked prior to eating. The studies show that canned is okay as long as it's not salted. people into the life will pre prepare a big pot of mixed beans with a neutral seasoning and then they can finish them off as Indian food Italian food Mexican food depending on the spices and preparation. Beans are basically the magic food that lines the stomach that acts as a carbohydrate and a protein and is a very complete food.there is no need to do conscious food combining as long as you're eating whole plant foods to the level of satiety you will get plenty of protein see infra.
Then add SPICES to your salad of life, some oregano and basil, some marjoram! On your oatmeal, cinnamon and clove. You can multiply the antioxidant power of every dish with spices. https://www.youtube.com/watch?v=lHuoYbohf3A
Cooked foods In addition to the raw experience there is of course a whole universe of cooked vegetable dishes. most everything is probably much better Raw and there are some things that are more digestible when cooked and or where plant toxins are alleviated when cooking for example beans have to be cooked or sprouted, and mushroom should be steamed or lightly sauteed to eliminate a mycotoxin they contain. Don't eat raw mushrooms or beans that haven't been cooked or sprouted.
Don't eat sugar. That means foods that contain sugar as an ingredient. This one step will help you avoid processed foods. The thing about processed foods is phytonutrients are not as stable so basically when you get a processed food you're just getting macronutrients like protein fat and carbs but not enough micronutrients which have all sort of been washed out with the bran, with the processing. And a good review of those macronutrient shows they are of low food quality.
So, don't eat processed foods, there are many junk foods that are technically vegan… but you need to eat smart such that every calorie is nutrient dense. every calorie that is not nutrient dense means your body has to Rob those nutrients from elsewhere in order to make your body healthy. Eating bad food which means not nutrient dense requires your body to remove valuable atoms and molecules from existing structures to even process the given meal so it's not only not nourishing you it's actually removing your nourishment. Now if you are living to eat not eating to live you'll need to deal with your addiction to bad food and the solution is knowledge and then your willpower to apply that knowledge.
do not drink sweet juices like apple juice orange juice cranberry juice cocktail, they have as much sugar as Coca-Cola.
Don't eat animal products. this includes fish meat dairy and eggs and anything that contains those substances.
Regardless of any arguments pro and con these animal-based “complete proteins” unfortunately cause the illnesses described in the title of this paper whereas plant foods not only don't cause those diseases but can even partially and sometimes totally reverse the damage. furthermore the latest research is that we don't want complete proteins from animals, we want bioavailable proteins from plants. In fact animals do not create the proteins we get from them, they come from the feed and animals are inefficient collectors and storage and transmission devices of those proteins it is actually the plant kingdom which creates the protein in the first place.
When it comes to milk, the main culprits are casein the milk protein which causes inflammation at allergic reactions as well as mucus, and igh for insulin-like growth hormone. igh is particularly nasty because it induces growth which can cause tumors to grow as well as making your fat cells grow and making you grow even though you're already all grown up. not only is milk useless but even skim milk is worse because it simply has more casein and sugar. Find an alternative for milk such as tempt brand original hemp milk. https://youtu.be/TJvrlwnEqbs
Everyone's favorite, cheese, which actually has addictive properties due to Casomorphins not only concentrates the undesirable proteins and hormones, but also fat which in digestion is rendered not available for energy the way carbohydrates are but actually deposited directly into fat cells. So, when you eat cheese you are feeding fat cells.
Fish the problem with fish is igh and lead and aluminum and dioxin if it's factory grown is even higher in dioxin by hundreds of times and then when people cook it it creates the same burned and baked chemical reactions as bacon so eating fish is like a cocktail of endocrine disrupters and cancer inducing agents. https://youtu.be/lHPpACxJcPo Line-caught fish steam cooked instead of fried or baked would be superior but still suffers from growth hormone and concentrated protein issues. unfortunately due to pollution fish contain microplastics which are then consumed by humans. https://youtu.be/jQiwEKnqk1c
eggs are too high in cholesterol as one egg exceeds the daily amount recommendable by physicians in fact a successful lawsuit has prohibited the egg industry from claiming their products are either safe or healthy. even the egg whites have insulin like growth hormone which is not healthy for you. https://youtu.be/RwcG_QH_5m4
chicken and beef both suffer from too much concentrated protein and the presence of insulin like growth hormone. in addition depending on the cooking method there are additional carcinogens that are introduced. The inflamation from a single serving of chicken last 10 days so if you have been eating chicken once a week for your whole life not only is that a possible source of joint damage and organ damage but you have never really experienced your body free of that inflammation.
Beef in particular has heme iron which leads to cardiovascular disease in particular men are susceptible to having too much iron in their blood and should be wary of supplements that contain iron unless otherwise recommended by a licensed physician. Processed meat is considered a class one carcinogen in other words is known to cause cancer in people. Like cigarettes, plutonium, asbestos. Never eat again. That means cold cuts, bacon, sausage, salami, ham, hot dogs. IARC, world health association. Unprocessed red meat is consdiered a class 2, probable human carcinogen. By the IARC.
factory farming is terribly cruel and can easily be avoided the nutrition from factory-farmed animals is lacking and search foods are laced with antibiotics pesticides immunizations and hormones.
when these foods are digested the body creates nasty chemicals like tmao. this byproduct of animal food digestion can cause heart failure arteriosclerosis and kidney damage. https://youtu.be/A-kRUdspiSI
Can't I just do the paleo diet and lose some weight real quick? people love to hear good news about bad habits. The high meat diet is like smoking many cigs per day, it puts you at risk for early death. Although you can lose weight with paleo you will really mess up your cholesterol and fat markers. diabetics get some benefit but they can get the real benefit by getting rid of animal foods. Atkins or paleo? No that would be a bad idea because you are going to get a temporary benefit in some of your markers and lose some weight but you are not going to address the underlying issues that will give you longevity and freedom from disease in fact you will be doing a quick diet that will move fat around the wrong way and you really just want to go plant-based right now. https://youtu.be/ROZviou9JjQ
What about the all carnivore diet?
Don't eat oil. Added oil is empty calories and frequently rancid and therefore toxic. When you make a salad use things like avocado baba ganoush and hummus mixed with lemon juice as lower-fat alternatives and recognize the difference between eating an Olive and eating olive oil.the olive is a package of nutrient-rich fiber phytochemicals and also oleic acid and oil. it will help you lose weight and stay healthy. The olive oil is a rancid empty calorie artery-clogging mess. You want your body to burn fat stores until you reach your ideal weight and then you want to maintain that weight with nutrient-rich foods. if I were going to saute some mushrooms I might consider using a spray on olive oil with no additives the can under pressure uses absolute oxygen-free environment rather than preservatives and you can divvy out a small small amount of olive oil for a quick sautee of your mushrooms
Fried food. as a consequence do not eat fried food: sautes, french fries donuts chips etc because when oils are heated they become rancid subtly and then more and more rancid till the point that it's obvious. However oils become rancid far before they smell rancid to your nose and when you eat rancid oil you are eating something that destroys DNA and causes cancer and arteriosclerosis.
Fried food contains rancid fat.
even people who just work in a restaurant where they fry a lot of food have higher rates of cancer because of the odors of frying food
your body wants to seek out fat to incorporate into the cell wall membrane and it's looking for something nice and healthy like the fat from an almond or from an avocado and instead it finds a partially rancid fat witch it tries to incorporate into its structure imperfectly and which then causes a Cascade effect of peroxidation malfunction and DNA damage because you put one spoiled oil next to another molecule and it too is going to go spoiled
Do eat Breakfast I think the research is pretty clear your breakfast should be a very and in fact the most significant meal. if you are going to partial day fast skip dinner never skip breakfast and here's the research source, The Seventh-Day Adventist study. https://youtu.be/_Q1Jc5euOoo steel cut oatmeal with berries nuts cranberries and ground flaxseed.
There are oatmeal cookers with timers that you can buy for about $30 that will have your oatmeal ready for you every morning. Just make it with water according to the directions. We stick with steel cut because it's a little more course and that coarseness enables more of a chunky texture to exist in your digestive tract this facilitates good Flora and evacuation. One could try the shortcut of instant oatmeal but then it is digested more like flour than roughage and therefore it causes more of an insulin Spike and doesn't promote as much the good flora and evacuation of the steel cut.
https://youtu.be/UmAUkwG9OuY put a little cinnamon on there if you like that's good for your blood sugar and is also an antioxidant also put a few walnuts on there and serve with blueberries and strawberries. Stir in a tablespoon of crushed flax seeds. I stir mine in halfway through the bowl so I can enjoy the first half without the texture. Then I take my morning supplements. oatmeal is mucilaginous and it lines the digestive tract with happy Flora. Did you ever wonder what the MDs who are into plant-based eating eat for breakfast? https://youtu.be/Hm87RL3p3PQ
I actually think some of the people in the prior YouTube don't know what they are talking about! My comments: The fellow with the acai bowl who then adds more fruit and even dates is totally overdosing on sugar furthermore he looks singularly unhealthy. The fella who adds whole flax seeds to his breakfast doesn't realize that those are indigestible flax seed has to be ground. Dr. Esselstyn knows what he's doing. So does dr. Khan. I like Dr popper but I wouldn't eat toast every morning in part because toasted bread has acrylamide a known carcinogen. Compared with the nice boiled oats that are free of such carcinogen derived from cooking method.
here is a video about the benefits of oatmeal https://youtu.be/OYKXNFIOfn
Overnight oatmeal recipe. I mix one heaping tablespoon of ground flaxseed one teaspoon of chia seeds, two spoons of tsampa (tibetan sprouted and dried barley) and about 3 oz of dry measurement of rolled oatmeal I add a few dashes of cinnamon and a big dash of nutmeg and then a handful of blueberries and dark cherries then stir well with oat milk fill with oat milk cover and refrigerate
Gut health. More and more my research comes back to the status of your gut is the status of your health. https://youtu.be/lXYk_Iqnd1s that means avoiding antibiotics unless they are absolutely necessary because they kill off your gut biome. that means eating the largest variety of plant foods possible because studies have shown the more different plant foods you eat on the regular the more diversity of you gut biome. It's like each plant harbors and nurtures a particular aspect of this biome which lines are stomach and allows the passing of good nutrients in and keeps bad things out like a living blood gut barrier.one of the amazing things about beans is their ability to thicken and line the gut with healthy mucosal and Flora protection. Beans are also responsible for the improved health of the Hispanic community. https://youtu.be/NO91dfafzGQ
There is a whole class of foods called mucilaginous such as papaya mango oatmeal banana, chia and flax seeds --(consume flax seeds ground up only). These foods turn nice and gooey and make the lining of the stomach feel good. (Parenthetically never consume whole flax seeds or whole hard seeds they have been implicated in diverticulitis and they're not digestible.) https://youtu.be/rjn0SNLBE4E
Do it now the body heals itself. The above YouTube link also references a study about the reversible nature of arterial plaque.the only intervention is whole food plant-based diet.
preventable or avoidable diseases that you do not want to get that you will not get if you get this message soon enough.
Alzheimer's / dementia https://youtu.be/caTyHYl6v6g
Supplementation. right now I am experimenting with the youngevity line that means I'm taking three times a day, a tall glass with a scoop each of osteo FX and tangy tangerine 2.0 and also a capsule of essential fatty acids.
dr. Joel wallach who created the youngevity line started as a veterinarian before becoming a doctor of naturopathy and his focus is on trace minerals which he believes are absent from our diet and without which the body cannot utilize the primary pathways but instead must scavenge to try to create necessary substances etc. He is not a vegan but he can certainly teach much. He did 30,000 autopsies of people and animals to develop his insight https://youtu.be/S-Pu7Mv-8Qo
I also take a multivitamin with minerals including iodine and B12 and D. I also personally take a gram of lysine, and an essential fatty acid capsule,
and some medicinal mushroom capsules including lion's mane and turkey tail.
information regarding vitamin c and lysine for prevention of arteriosclerotic plaque / Linus Pauling. https://youtu.be/7c4lwRhvI2E
Information about lion's mane mushroom from Paul stamets https://youtu.be/pnY-d0rWYXw
information about turkey tail mushroom from Paul stamets https://youtu.be/Yx88m2INRaQ
my research indicates that vegans need supplementation of in addition to B12 and D3 and iodine which are commonly known also EPA basically there are some essential fatty acid issues unless vegans are very knowledgeable about how to supplement them the consequence can be brain shrinkage and dementia at a premature age is very important
Nutritional yeast. Long a health food store staple nutritional yeast is rich in minerals and amino acids but most importantly it has the polysaccharides such as beta-glucans that are very rare in the diet but very anticancer and ProHealth. One study showed a drastic increase in survivability for breast cancer patients between people who consume nutritional yeast and those who did not. I like to sprinkle it on vegan bean chili because it has a cheesy flavor.
https://youtu.be/i_fZze3JAWU
Foods you must have.
The daily dozen. Dr. Gregor has nutritionfacts.org . you must find out about this site because you can literally type nutritionfacts.org and any type of food and immediately get reporting on the latest research on that food. Dr. Gregor has dedicated his life to reading all of the published reports on food and health over a hundred publish scientific studies each day, so we don't have to. He wrote the book “how not to die”.
The next few pages are cut and pasted from Dr. Gregor. The first of the daily dozens is beans.
Beans
Black beans, butter beans, cannellini beans, chickpeas, edamame/soyabeans, peas, kidney, haricot, lentils, pinto etc.
Serving sizes:
60g hummus or bean dip – (3 tbsp)
130g cooked beans, lentils, tofu – (1/3 tin/can beans, drained or 1/3 standard tofu block)
150g fresh peas or sprouted lentils
garbanzo is the most potent for fighting cancer second best is kidney beans that are red which has a complete however as discussed elsewhere there is no need to have so-called complete proteins because your body makes that happen automatically.
Berries
Acai berries, barberries (good for acne), blackberries, blueberries, cherries, cranberries, goji berries, raspberries, strawberries etc.
Serving sizes:
60g fresh or frozen – (3 tbsp)
40g dried – (1 generous handful)
Greens are the healthiest vegetables, and berries are the healthiest fruits. Colourful foods are often healthier because they contain antioxidant pigments. The colours are the antioxidants: so red onions have more than white, red grapes have more than green, red apples have more than green, red cabbage has more than green etc.
Other Fruits
Apples, dried apricots, avocado, bananas, clementines, dates, dried figs, kiwi, limes, nectarines, oranges, pears, black plums, pomegranates (with dried fruit it’s recommended to choose the unsulphured varieties).
Serving sizes:
1 medium-sized fruit
120g cut up fruit
40g dried fruit – (1 generous handful)
If you are drinking fruit, blending is better than juicing to preserve nutrition. Adding citrus/zest to your meals not only adds colour and flavour, but also nutritional value.
Cruciferous Vegetables
Rocket, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, watercress etc.
Serving sizes
30-80g chopped
12g brussel or broccoli sprouts – (approx. 2 sprouts)
1 tbsp horseradish
Chop up your veg about 40 minutes before you cook it. This preserves the healthy enzymes within. When making soup – blend the veggies first!
Greens
Rocket, collard greens, kale, spinach, swiss chard etc.
Serving sizes:
60g raw – (1/5 of bag)
90g cooked
Smoothies are a great way to get children to eat their greens! The basic triad is a liquid, ripe fruit, and fresh greens. For example, 250ml of water or plant milk, a frozen banana, 120g of frozen berries, and 60 grams of baby spinach would be a classic green smoothie 101.(Baby spinach may have higher levels of phytonutrients (the good stuff!) than mature spinach leaves.)
Add some plant fats to your salad to maximise absorption. When researchers tried feeding people a salad of spinach, romaine, carrots, and tomatoes along with a source of fat, there was an impressive spike in carotenoid phytonutrients in their bloodstream over the next eight hours. That’s just a single walnut or a spoonful of avocado or shredded coconut.
Other Vegetables
Artichokes, asparagus, beetroot, peppers, carrots, sweetcorn, garlic, mushrooms, okra, onions, pumpkin, sea vegetables, snap peas, squash, sweet potato, tomatoes, courgette etc.
Serving sizes:
60g raw leafy veg – (3/4 of salad bag)
50g raw or cooked non leafy veg
125ml veg juice
7g dried mushrooms
White cauliflower doesn’t appear to have much to offer at first glance, but because it belongs to the cruciferous family, it’s one of your healthiest options. Similarly, white mushrooms provide myconutrients not found anywhere else in the plant kingdom.
When picking out tomato products, choose whole, crushed or chopped tomatoes instead of tomato sauce, puree, or paste. Drinking tomato juice is great for your immune system.
Flaxseeds
1 tbsp, ground
Nuts and Seeds
Almonds, brazil, cashew, chia seeds, hazelnuts, hemp seeds, pecans, pistachios, pumpkin seeds, sesame, sunflower, walnuts etc.
Serving sizes:
30g nuts or seeds – (1 handful)
2 tbsp of nut or seed butter
Of all the nuts studied, researchers found the greatest benefit was associated with walnuts, particularly for preventing cancer deaths. People who ate more than three servings of walnuts per week appeared to cut their risk of dying from cancer in half.
Whole Grains
Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, wild rice etc.
Serving sizes:
100g hot cereal / cooked grains, pasta, sweetcorn kernels
50g cold cereal
1 tortilla wrap / slice of whole-meal bread
30g popped popcorn
Herbs & Spices
Allspice, basil, bay leaves, cardamom, chilli powder, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla.
Serving size:
1/4 tsp of turmeric, along with any other (salt-free) herbs and spices.
Beverages
Black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea.
Serving size:
1 glass
the above sub-section was cut and pasted from Dr Gregor’s website nutritionfacts.org . he has an amazing YouTube channel under the same name you should check it out. He also has an app for your phone call The daily dozen that helps you keep track of your consumption of the 12 important phytonutrient rich foods you need everyday.
I think the most fun way to engage with the daily dozen in the beginning is to get an app for your phone there are several just look up daily dozen and you can check off your utilization of these powerful foods each day as you train your new habits.
The g bombs G-BOMBS” is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. They are extremely effective at preventing chronic disease, including cancer and promoting health and longevity. G bombs were invented by dr. Fuhrman as a teaching tool and this sub-section is cut and pasted from his website.G – GreensRaw leafy greens contain only about 100 calories per pound, and are packed with nutrients. Leafy greens contain substances that protect blood vessels, and are associated with reduced risk of diabetes 1-3Greens are an excellent tool for weight loss as they can be consumed in virtually unlimited quantities.Leafy greens are also the most nutrient-dense of all foods, but, unfortunately are only consumed in minuscule amounts in a typical American diet. We should follow the example of our closest living relatives—chimpanzees and gorillas—who consume tens of pounds of green leaves every day.The majority of calories in green vegetables, including leafy greens, come from protein, and this plant protein is packaged with beneficial phytochemicals. Green vegetables are also rich in folate (the natural form of folic acid), calcium, and contain small amounts of omega-3 fatty acids.Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision.4 Also, several leafy greens (such as kale) and other green vegetables (such as bok choy, broccoli, and brussel sprouts) belong to the cruciferous family of vegetables.All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition—they contain glucosinolates, and when their cell walls are broken by blending, chopping or chewing, a chemical reaction converts glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects.Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells.5B – BeansBeans (and other legumes as well) are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source.Beans act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings. Plus they contain soluble fiber, which lowers cholesterol levels.6Beans are unique foods because of their very high levels of fiber and resistant starch, carbohydrates that are not broken down by digestive enzymes. Fiber and resistant starch not only reduce the total number of calories absorbed from beans, but are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.7Eating beans, peas or lentils at least twice a week has been found to decrease colon cancer risk by 50%.8 Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers.9O– OnionsOnions, along with leeks, garlic, chives, shallots, and scallions, make up the Allium family of vegetables, which have beneficial effects on the cardiovascular and immune systems, as well as anti-diabetic and anti-cancer effects.Allium vegetables are known for their characteristic organosulfur compounds, similar to the ITCs in cruciferous vegetables, organosulfur compounds are released when onions are chopped, crushed or chewed.Epidemiological studies have found that increased consumption of Allium vegetables is associated with lower risk of gastric and prostate cancers. These compounds prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis.10Onions also contain high concentrations of health-promoting flavonoid antioxidants, predominantly quercetin, and red onions also contain at least 25 different anthocyanins.11-12 Quercetin slows tumor development, suppresses growth and proliferation and induces cell death in colon cancer cells.13-15 Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.16M – MushroomsConsuming mushrooms regularly is associated with decreased risk of breast, stomach, and colorectal cancers.In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (about one mushroom per day) had a 64% decreased risk of breast cancer. Even more dramatic protection was gained by women who ate 10 grams of mushrooms and drank green tea daily—an 89% decrease in risk for premenopausal women, and 82% for postmenopausal women, respectively.17-20White, cremini, Portobello, oyster, shiitake, maitake, and reishi mushrooms all have anti-cancer properties—some are anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, cause programmed cancer cell death, and inhibit angiogenesis.In addition to these properties, mushrooms are unique in that they contain aromatase inhibitors—compounds that can block the production of estrogen. These compounds are thought to be largely responsible for the preventive effects of mushrooms against breast cancer. In fact, there are aromatase-inhibiting drugs on the market that are used to treat breast cancer.Regular consumption of dietary aromatase inhibitors is an excellent strategy for prevention, and it turns out that even the most commonly eaten mushrooms (white, cremini, and Portobello) have a high anti-aromatase activity.21 Keep in mind that mushrooms should only be eaten cooked: several raw culinary mushrooms contain a potentially carcinogenic substance called agaritine, and cooking mushrooms significantly reduces their agaritine content.22-23B – BerriesBlueberries, strawberries, and blackberries are true super foods.Naturally sweet and juicy, berries are low in sugar and high in nutrients – they are among the best foods you can eat. Their vibrant colors mean that they are full of antioxidants, including flavonoids and antioxidant vitamins—berries are some of the highest antioxidant foods in existence.Berries’ plentiful antioxidant content confers both cardio-protective and anti-cancer effects, such as reducing blood pressure, reducing inflammation, preventing DNA damage, inhibiting tumor angiogenesis, and stimulating of the body’s own antioxidant enzymes. Berry consumption has been linked to reduced risk of diabetes, cancers and cognitive decline.24-29Berries are an excellent food for the brain—berry consumption improves both motor coordination and memory.30-31S – SeedsSeeds and nuts contain healthy fats and are rich in a spectrum of micronutrients, including phytosterols, minerals, and antioxidants.Countless studies have demonstrated the cardiovascular benefits of nuts. In addition, nuts in the diet aids in weight maintenance and diabetes prevention.32-35 The nutritional profiles of seeds are similar to nuts when it comes to healthy fats, minerals, and antioxidants, but seeds are also abundant in trace minerals, higher in protein than nuts, and each kind of seed is nutritionally unique.Flax, chia, and hemp seeds are extremely rich sources of omega-3 fats. In addition to the omega-3s, flaxseeds are rich in fiber and lignans.Flaxseed consumption protects against heart disease by a number of different mechanisms, and lignans, which are present in both flaxseeds and sesame seeds, have anti-cancer effects.36-38Sunflower seeds are especially rich in protein and minerals. Pumpkin seeds are rich in iron and calcium and are a good source of zinc.Sesame seeds have the greatest amount of calcium of any food in the world, and provide abundant amounts of vitamin E. Also, black sesame seeds are extremely rich in antioxidants.3The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.
Okay that concludes the cut and paste of dr. Fuhrman and now allow me to continue my personal ranting on the topic of …….
Foods you should not eat.
Animal products. That means meat fish eggs and dairy.
I don't see any strong reason to avoid organic honey. people who wish to avoid all animal products use whole date powder as a sweetener.
These foods contain the seeds of death and disease from cardiovascular which means heart and stroke as well as cancer and dementia. yes that includes chicken yes that includes fish both of them have animal proteins which can stimulate tumor growth versus plant proteins also the same substances cause inflammation and cardiovascular disease. fortunately going on a pure whole food diet immediately is the only regime that has been shown to reverse these conditions which basically kill the majority of people. the process of digesting these animal products yields molecules that wreak havoc with the cardiovascular system including tmao there is no avoiding the fact that these substances will be generated and create a health burden and ultimately disease. processed meats are a class 1 carcinogen and red meats are suspected of being so. https://youtu.be/wbOfidYVMTU
Do not eat kombucha do not eat kimchi or sauerkraut.These foods increase risk of cancer and they stimulate cancer cells.
Do not eat raw mushrooms but give them a very quick steaming/saute . This could be done with minimal spray-on olive oil.
Do not drink soda. Ever . that includes diet soda sugary soda. Pellegrino Perrier etc etc.The flavored ones have a terrible amount of acid and even the unflavored ones soda itself is not healthful and can actually lead to arthritis.
Do not eat romaine and iceberg find some high nutritional value greens like arugula. Do not eat spinach more than once a week because it has oxalates. Oxalate can contribute to the formation of stones.
Do not use / add oil of any kind to your diet. Do not fry food. a very fast sautee of mushrooms is an example of an exception.
the average American consumes 400 calories worth of oil in various forms per day this is basically empty calories. For every calorie that you take in you need to have a strong amount of phytonutrients so when you eat an olive you get a tremendous amount of health from the flesh of that Olive in the skin but when you eat the oil you're getting toxicity and rancidity and empty calories instead of a beautiful package that contains phytonutrients antioxidants and chemicals and substances that will help you.
when oils are heated they begin to peroxidize or turn rancid those rancid chemical bonds are then absorbed by our cells and then it causes damage including DNA damage there are about 8,000 DNA damages or errors that happen per hour in our body and then there are little micro machines that can fix the DNA and we can support the fixing of DNA and prevent the breaking with our diet
The body has molecular machine robots that perform the functions of maintaining our bodies DNA including repair and replication this is what it looks like https://youtu.be/X_tYrnv_o6A
Other really good foods to enjoy.
Avocados have unique healthy plant-based fat and they cut inflammation https://youtu.be/c3psl0FtlPk
What should you drink?
Water. About 7 8 oz glasses should be good.
water stored in plastic in the heat or in the sun can Leach very toxic chemicals into the water. Technically the standards for tap water in the United States are higher even than for bottled water. If you use bottled water store it and handle it appropriately. Get it from a place with a large amount of turnover and use trusted and researched sources.
Enjoy tea, green tea and water most of all.Hibiscus tea is known to prevent kidney stones and has many other benefits.
if you are the type of person who gets very jittery on one cup of coffee you should avoid it completely if you clear coffee quickly from your system and Love it enjoy up to four cups per day.it has various health benefits but they deteriorate after 4 cups.
do not drink soda of any kind it Rob's calcium from your bones ask Francine Lane
How about booze wine beer liquor etc? https://youtu.be/-bYzB6hCofc apparently the true research doesn't support any health benefits and only negatives for alcohol. It has a high abuse potential empty calories May promote stupid moves.
What about moderation can't I just eat animal products occasionally?
really, no, and the reason is for example with chicken the inflammation that is caused by eating a serving of chicken lasts about ten days in the joints at cetera so if you just even eat chicken once every week you're constantly under that particular form of inflammation. Etc etc. if you are going to experience the benefits of doing this don't cheat go 100% and experience it for at least four weeks and then you'll know for yourself.
as dr. Michael greger has said how can you be moderate about let's say just having moderate cancer or moderate amputation from diabetes or moderate dementia what you want is to have a full healthy life and all these dimensions and that means giving up the animal products which we were miseducated into believing were necessary but are in fact a lesser form of sustenance that causes the body to deteriorate.
in fact most people believe they are following a moderate diet they basically just eat whatever they want a little of this and a little of that and that … this means eating a lot of terrible things instead of being moderate you need to be very very intentional because this is literally life-and-death and whether you're going to be a burden on your family or on your loved ones to have to care for you or whether you're going to be vital in your old age and whether you're going to have diseases or whether you're going to expire naturally in your sleep at a very very very ripe age
by the way it's totally possible to be vegan and eat lots of shity junk food I'm sure Twinkies are probably vegan you need to really know about nutrition that's why I'm going to try to turn you on to some major sources.
What about smoothies? Probably not a great food because it's got too much sugar and it makes food too quickly digestible so it doesn't support your biome the same way chewing and swallowing whole foods does. eating a bowl of blueberries is much better than blending up a bowl of blueberries. That being said vegetable smoothies that are low in sugar and that are very green are a good occasional supplement of energy and nutrition of course they break the cell wall of the phytonutrient rich foods more efficiently than chewing so if you know what you're doing it's possible to have a really healthy smoothie. https://youtu.be/w_tN7NQgtR8
utilize nutritious nuts and other nutritious sources of fat to combine with greens and other phytonutrients to enable your body to absorb the fat-soluble nutrients
What about protein where do you get your protein don't I need to eat protein?
Actually the interesting thing is that the body has a 90g turnover of protein everyday even if you eat nothing just based on recycling its own used and waste proteins. all we need in general is about let's say 48 grams of protein to replenish that means you could go two days and never even miss protein for purposes of the body's actual needs. as long as you replenish 48 grams of protein or so per day always have plenty of reserves. you can get that protein from any vegetable whole food source you do not need to worry about combining foods to get a balanced or complete protein your body does that automatically. In your cells there are pools of required proteins waiting for utilization. In part your body can use some of the 90 grams of recycled protein everyday to complete proteins as it needs it and in part each cell has a little pool of all the different amino acids from prior meals and from recycling so as long as you eat a balance of whole plant foods you never need to worry about having sufficient protein.as far as animal protein animals are basically in- efficient collectors of protein because all the protein molecules come from plants to begin with anyway. one and a half cup of nice whole kidney beans or garbanzo beans is sufficient protein for a day for any adult plus all the protein from the greens and other things you're having you'll be fine! Just eat to satisfaction with whole foods only. Even the least protein-rich grain, rice is 9% protein. And a person can survive on rice. anyone with a nice mix of grains greens beans veggies will be more than well-nourished in fact even most vegans get double the amount of protein they need
protein is not an issue … anyone who asks about it or eats protein supplemented food or thinks about it just doesn't know the facts. https://youtu.be/PRNOrkxh4E8
Gluten? https://youtu.be/2tZY6sMEHzQ
Some very important resources for further research
Statins cause diabetes not a good choice.
Propecia is not good for male reproductive health avoid.
Common sunblock contains endocrine blocking substances these literally will interfere with your sexual hormones and health and should never be used. only acceptable block is zinc oxide or something else organic and new like from the cannabis plant or something interesting
Avoid overexposure to the sun to the point of burning. Evaluate pros and cons of sun exposure.
How about routine X-rays at the dentist? My understanding is that there is no need to X-ray a non-symptomatic tooth or mouth.
What about gum health? it has been said that the gums determine the health of your heart in other words if you have bacteria in your gums and inflammation you are a candidate for heart disease. So immediately get yourself a really good water flosser the kind that you plug in and where you have to put about a cup or two of water through your device to irrigate and remove all the particles that are between your teeth it's pretty easy to empty the areas in front and behind of your teeth but the area is between your teeth and under the gum line invariably contain disgusting things that are trying to DK because you couldn't get them out even with a brush and floss however water floss sends a jet of high pressure water between your teeth and out comes the junk so after you get one experiment by brushing your teeth nicely and flossing and then do the waterpik and see how much additional gun comes out and then multiply that by every night for the rest of your life and you'll see that this one device can totally transform your health. they can go moldy on the inside so I empty mind completely between uses and I observe them and replace them as needed.
I think the water flosser is better than using flossing tape because flossing tape feels like it constantly separates the gum from the teeth and that that might actually encouraged the spaces to increase whereas the water floss doesn't give that feeling.
Be interested be skeptical ask questions do not consent to any medical or other procedure without taking the time to do a bunch of research yourself.
Exercise.
Fasting and partial day fasting. it's basically not good for your health to be in a constant postprandial state in other words always digesting a meal but never really going through the other side of metabolism where your body Burns its own fuel so one simple approach is to create an invoice8-hour window in which you eat and then do a 16 hour fast this is called partial day fasting and it has been shown to enhance your own stem cells and to kill cancer cells.
Abdominal fat every inch fat you are in the abdomen equals a 5% increase in the chance of cardiovascular event. Not to mention asthma cancer and other horrible outcomes from belly fat.
is cardiovascular disease a preventable reversible foodborne illness? https://youtu.be/6GPo8Ir0yn4
Booze? https://youtu.be/l3ilpQ-_IME
Cravings?
What to do when weakness hits? Everyone no matter what their intellectual understanding has emotional and non logical connections with certain comforting foods. Like an addiction these foods recall good times and they release endorphins and other neurochemistry. Also the gut during transition send messages that are conflicting with your logic because those gut microbes actually are able to create a neurotransmitters and make you think that you are craving a donut. When lthose moments happen don't give in, try some nice spicy food something hot and well made from the vegan pallet and as soon as you have achieved satiety you will completely forget the mad cravings you were having. Gradually the pallet and the emotions the mind and the microbes will come to equilibrium on that which is sustaining us in health. I also find it helps to watch a Dr Gregor YouTube or some other information to remind us why our consistency is so important to our body chemistry
Date 4/20/19
Junk Science and Dangerous Doctors
Angelina Jolie and her mastectomy versus plant based diet https://youtu.be/uBTO0QbUHhE
Are stents even useful https://youtu.be/uBTO0QbUHhE
Do statins cause diabetes https://youtu.be/0L1R1ulKxh0
Do statins cause breast tumors https://youtu.be/f_rGl3U_ob0
Do mammograms hurt more women than they help? https://youtu.be/lXYk_Iqnd1s
Is imitrex a good solution for migraines how about just taking some ginger? https://youtu.be/5QW5QMin1qE
do you have gastroesophageal reflux disorder, GERD? Get off your pills and how you got it and get rid of it in the meantime you might want to sip some liquid gold aloe vera juice as it heals your throat and stomach just sip it as needed all day for a few days. https://youtu.be/ug6m_JpOuWY
Multiple sclerosis related to high fat and animal products. https://youtu.be/u-HNoOdJInk
I have cut and pasted the work of dr. Fuhrman and the work of doctor Gregor in the sections above as indicated the rest of this material was written by me
© 2019 Stewart richlin all rights reserved
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Stewart.