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Health Articles

Ideal Nutrition Plan

Brian Bartholomew - Tuesday, January 01, 2013

This nutritional program is a lifestyle based approach that focuses on the natural principles of health and healing. Nutritionally, we want to alkalize & de-inflame the body to allow it to function at its potential. The result is more energy, less pain, better organ function, and optimal weight. Follow these essential steps to dramatically improve your health.

  1. Choose Food By God (Natural) Rather Than Food By Man (Processed)
    • Minimize all processed foods, artificial sweeteners, flavorings, preservatives, pesticides, herbicides, hormones, & anti-biotics that man has produced with little regard to nature.
    • Choose natural, organic, whole foods – fresh from their source.
  2. Use Fats That Heal and Avoid Fats That Kill
    • Reduce/eliminate toxic, inflammatory fat sources
    • Implement healthy fat sources as your chief calorie source to radically improve fat burning potential, brain function, & energy levels.
  3. Avoid Sugars
    • Decrease insulin levels by minimizing any sort of sugar intake.
    // Minimize grains
    // Minimize most fruit
    • Eat lots of vegetables and healthy fat.
    • With decreased insulin levels and an abundant source of healthy fat, your body naturally switches over from a sugar burner/sugar craver to a highly productive fat burner.
  4. Change the Meat You Eat
    • Grain-fed animals become highly inflamed, sick, & diseased. These animals suffer from heart disease, cancer, chronic pain, & obesity before dying a miserable death only to pass on their detriments to those who eat of their flesh
    • Grass-fed, free range animals enjoy life with tremendous health. They pass along a healthy protein/fat source, loaded with brain-boosting omega 3’s and metabolism spiking Conjugated Linoleic Acid among other things to improve the quality of your life.
  5. Alkalize For Optimal Health:
    • Include a lot of alkaline foods such as raw vegetables, extra-virgin olive oil, avocados, spirulina, chlorella, specific sea salts, apple cider vinegar, lemon, etc. in your meals.
    • More processed something is: more acidic.
    • Meals should be 75% alkaline veggies & oils & 25% acidic (meats, grains). Use good salts and herbs on your meals as well.
    • Alkaline water and salts are recommended. This can be done by adding Himalayan Salt, Celtic Salt, or Redmond’s Real Salt to water, adding lemon to water, &/or adding pH booster to water for a more specific reading.

PRIMARY FOODS

 Good Fats/Proteins:

  1. Vegetarian Sources: Almonds, Avocados, Brazil Nuts, Coconut, Hemp Seed, Flax Seed,Macadamia Nuts, Olives, Amasai, Walnuts & Sunflower Seeds.
    • In addition, the associated oils, milks, flakes, & butters of these products are great.
    • You can use these in abundance without worrying about gaining weight. Just listen to your body and avoid gluttonously overeating.
    • Coconut products – the medium chain saturated fats will boost your metabolism, improve immunity, lubricate stiff joints & fight dry skin.
  2. Animal Sources: Milk, Butter, Amasai, Eggs, Fish, Chicken, Turkey, Beef, Bison, Lamb,Goat, Deer, Elk, Green-Fed Raw Cheese.
    • Animal sources must be organic, grass-fed in order to be truly health benefiting. Milk and butter must also be raw – unpasturized and unhomogenized.
    • Fish must be wild-caught. If it is farmed it is dangerous. Look for things low on the food chain to avoid heavy metal contamination. Sardines are probably the best…wild Alaskan salmon is 2nd. Never eat Atlantic salmon – it is always farmed regardless of what it says.

Fruits & Vegetables:

  1. Staples: Anything dark green including asparagus, broccoli, spinach, dandelion greens, collard greens, cabbage, cucumbers, turnip greens, kale, snap peas, celery, swiss chard, cilantro, parsley, dill, etc.
  2. Colors: Bell peppers (green, red, yellow, orange), red cabbage, red/white onions,tomatoes, & carrots.
    • You should be eating these in abundance
    • Lightly steam, stir-fry, or eat them raw.
    • Make your meals colorful for a full exploration of taste & nutrient potential.
  3. Starchy Vegetables: All food by God, but high in carbohydrates. Better are those that have the most nutrient density per gram of carbohydrate. Eat only in careful moderation.
    • The better: Sweet potatoes, squash, & beans of any kind.
    • The worse: Regular potato, corn and any grain
    • Best grains: Millet, Quinoa, Ezekiel sprouted grains & brown rice
    • Worst grains: Wheat, barley, oat, and rye (all gluten containing)
  4. Fruits: All food by God, but also contain a lot of sugar…the better are categorized by the fruits that have the most nutrient density per gram of carbohydrate. Eat only in careful moderation.
    • The better: Strawberries, black berries, blueberries, raspberries, grapefruit
    • The worse: Melon of any kind, pineapple, grapes.
  5. Sweeteners: Should all be used in moderation so as to not create a dependency on sweet flavor.
  6. The better: Stevia – all natural – and actually enhances your bodies ability to utilize insulin.
  7. The worse: Honey, agave nectar, xylitol. These 3 are all acceptable but must be used in careful moderation to avoid sugar/insulin spikes.

Herbs: Sprinkle on Foods or Drink Teas with these ingredients

  1. Immune Boosters: Garlic, ginger, oregano, echinecea, turmeric, curry, basil, thyme
  2. Balance Blood Sugar: Cinnamon, coriander, cayenne
  3. Detox: Dandelion, cilantro, dill.
  4. Brain Boost: Ginko, rosemary, ginseng, cumin, sage
  5. Mood Stabilizer: Kava Kava, lemon-grass, nutmeg, coriander

FOODS TO AVOID:

  1. Any processed food by man *Read labels*
    • All pasteurized dairy products
    • Processed meats, farmed fish, or conventional eggs
    • All hydrogenated or partially hydrogenated oils (trans fats)
    • Artificial sweeteners (splenda, sucralose, aspartame, nutrisweet, equal, high fructose corn syrup, etc)
    • Artificial preservatives, flavors, textures, or additives. (MSG, hydrolyzed yeast, vegetable protein, etc)
  2. Toxic vegetable oils
    • Corn, soy, safflower, cottonseed, sesame, canola, grapeseed, and peanut are the main culprits.
    • Avoid cooking with any oil other than coconut, and use olive, hemp, and/or flax oil as a salad dressing.
  3. Sugar of any kind
    • Fructose, sucrose, dextrin, maltodextrin, high fructose corn syrup, glucose, etc.
    • Read labels!
  4. Soy, corn, & peanuts
    • Highly GMO, pesticide ridden, & challenging for our bodies to digest.
    • Soy contains phytic acids, enzyme inhibitors, goitrogens and certain isoflavins that are anti-nutrients & block thyroid hormone production.
    • Peanuts have been known to contain a mycotoxin that is highly carcinogenic.
  5. Most Grains:
    • High in carbohydrates and unnecessary to health and vitality.
    • Particularly avoid wheat, barley, oats, and rye, which all contain gluten. Quinoa, spelt, millet, and sprouted grains are more beneficial.

Supplements:

  1. Perfect Food Greens: 10-14 servings of organic vegetables, sprouted legumes, single-cell algae, & natural living enzymes. The ideal multi-vitamin supplying your daily needs of all essential vitamins & minerals from whole superfoods your body naturally recognizes and easily assimilates. In addition, this acts as a powerful daily detoxifier.
  2. Probiotics: Living organisms that enhance the digestion and nutrient absorbtion process. These organisms also play a very important role in immune function. In my opinion, this is the most critical supplement you can take. Important to get as pure a source as possible, ideally, without magnesium stereate or titanium dioxide. A typical serving should give you between 50-100 billion organisms. Incorporating high quality fermented foods like red cabbage sauerkraut, kimchi, pickles, amasai, & coconut kefir is another great way to get the highest quality Probiotics into your diet on a daily basis.
  3. High Quality Omega 3: Essential fats play a critical role in fighting inflammation and supporting a healthy brain & nervous system. Critical fats include EPA & DHA, which should be consumed in a 3:2 ratio from a purified, 3rd-Party tested source. I recommend Nordic Naturals for fish oil, highest reputation on the market and loaded with EPA/DHA. Krill oil is also a good option, with Mercola brand leading the way. Aim for anywhere from 1.5-10g of EPA/DHA daily. Another essential fat, GLA, can be found in hemp seed/oil that is easily consumed as part of a healthy diet.

THE SUPERCHARGED HEALING DIET ESSENTIALS

The body secretes insulin whenever carbohydrates (sugars/grains) or high levels of protein are consumed. Insulin is known to increase inflammation & fat storage. The typical American diet is full of carbohydrates causing rampant increases in insulin. This process causes produces inflammation, fat storage, and damage to the cellular insulin receptors.

The SuperCharged Healing diet dramatically reduces insulin secretions, allowing our body to heal receptor sites, burn fat more effectively and become more stable at the cellular level. This diet is essential for anyone who wants to lose fat mass quickly and is trying to recover from:

  • Chronic Pain
  • High Blood Pressure
  • High Blood LDL/HDL ratios &/or Triglyceride/HDL ratios
  • Type I & II Diabetes
  • BioToxic &/or Neurotoxic Disorders
  • Chronic Neurological Disorders
  • Cancer or any other Serious Disease
  • Certain body types (Metabolic Protein types and Blood type O’s  
  1.                                                                                                                                                                                                                                                                                                                                                                                                                                     1. Non-Starchy Vegetables: Eat these in abundance. Best varieties include broccoli, cauliflower, artichoke, spinach, romaine lettuce, chard, collards, kale, arugula, bok choy, celery, green/yellow/red peppers, cucumber, zucchini, red/green cabbage, etc.
  2. Good Fats: Extra-virgin coconut & olive oil, grass-fed cow butter/cheese, free-range eggs, coconut milk & flakes, whole coconut, avocado, black olives, nuts (walnuts, almonds, brazil nuts are best), seeds (flax, hemp, & chia). These should be a strong part of each meal.
  3. Moderate Protein: Grass-fed & free-range meats, non-denatured grass-fed whey protein powder (Maximized Living), wild-Alaskan salmon (1x/week)/sardines, fermented soy (tempeh), nuts/seeds. No more than 15-25 g/per meal. 4-6 ounces of steak is enough in a meal.
  4. Minimize Fruit: Berries are acceptable in small quantities. Strawberries, blueberries, raspberries, blackberries, & cranberries. Great in a protein shake.
  5. Avoid Grains: Mary’s Gone Wild crackers, & Lydia’s crackers are acceptable in small quantities. No other grains/potatoes/squash, etc.

Typical Meals:

Omelets, scrambled eggs, sunny-side up eggs, Amasai with blueberries, salads, steak & broccoli/asparagus, hard-boiled eggs, nuts/seeds, avocados, tempeh, hummus, vegetable stir-fry’s with coconut oil, steamed veggies, coconut milk shakes with protein powder, red cabbage & guacamole, flax chips and guacamole, chicken, lamb, bison, venison, duck, sardines, Wild-Alaskan salmon. Coconut flakes (great snack, especially when frozen).

What's in your white flour?

Brian Bartholomew - Tuesday, December 18, 2012

What's in your white flour?

flour_nutrition_facts

flour_nutrition_facts2


I don't know about you but, many people think that when you buy a bag of white flour from the grocery store, you are getting ground wheat and that's it. But this is not true. Many of the large flour producers add different things to the flour. I thought it would be good to go through what some of these ingredients are in your white flour.

Wheat flour - This is exactly what it states, ground wheat.

Benzoyl Peroxide - This is an interesting one - Benzoyl Peroxide and Calcium Peroxide are a food additive, both are used to whiten flour through oxidation of the carotenoids that naturally occur in ground flour. It seems that our governments and food manufacturers feel that the consumers here in North America and other parts of the world prefer bleached white flour over the light yellowish natural color. 

When flour is freshly ground it has a light yellowish color to it. Over a period of time ( 30 to 60 days ) the flour will naturally whiten. Large flour producers find this too long and expensive to hold the flour for that period of time. So, by using Benzoyl Peroxide you can cut that time down to 2 or 3 days. Countries such as the European Union, Japan and even China have banned the use of Benzoyl Peroxide and Calcium Peroxide as a additive to flour. One interesting note is that China was only using a maximum of 60mg/kg, which is much lower than most international levels - for example 75mg/kg, level recommended by the Codex Alimentarius Commission, an international organization that develops food standards.. So, even at 20% lower level - Benzoyl was banned in China and is still being used in Canada and the USA. From my understanding in Canada the maximum level is 150mg/kg of Benzoyl Peroxide.

flour

Amylase - Amylase is an enzyme and used for proper baking to occur. The amylase breaks down starches to provide sugars and a sweeter taste, it also helps with the fermentation process. What is important is that the amount of this enzyme can have a direct bearing on the quality of bread produced. If the right amount of amylase is used, a high volume bread with firm and soft texture is achieved. If it is too high, a sticky bread crumb and low volume could result. If it's on the low side, a dry bread crumb with large holes could result.

Because many large flour producers use grains from all over, they may get weak grains that produce low gluten - not good for bread making. By using this enzyme it helps to raise the protein levels, producing better gluten and in turn allows the bread to rise higher and faster then it would have. 

Ascorbic Acid
 - This is a form of Vitamin C and also helps to form gluten. It also encourages the maturing of the flour. Many times while harvesting you get ripe and unripe wheat grains. Ascorbic Acid helps to force ripening.

Niacin - is Vitamin B3 and is what causes your packaging to say fortified or enriched. Niacin will also help flour to retain it's white color.

Reduced Iron
 - I have no idea why it's called "reduced iron". You read that and you would think iron was removed wouldn't you? But that's the opposite of what has happened. They have added Iron to your flour. It's not necessarily a bad thing, but some have said, that reduced iron can not be absorbed by the body … so why have it in my flour?

Thiamine Mononitrate - or Vitamin B1, is part of the enriching process in flour. Thiamine is water-soluble, this means the body can expel excess amounts to stop side affects.  

Riboflavin
 - is also known as Vitamin B2 and is produced by micro-organisms and plants. So, riboflavin can be found naturally in flour. However during the stripping away of the bran and germ to make white flour, it is removed and must be added back.  

Folic acid - is a Vitamin B9 and is water-soluble. It's very important for women of child-bearing years to take folic acid. It can also be found in many dark green vegetables.

Other ingredients you may find in your flour is L-cysteine. While some L-cysteine is directly synthesized in laboratories, most of it is extracted from human hair. The hair is dissolved in acid and L-cysteine is isolated through a chemical process, then packaged and shipped off to commercial bread producers and flour producers. Besides human hair, other sources of L-cysteine include duck feathers, hog hair. This is a non-essencial ingredient added to flour as a conditioner, in order to speed up the industrial processing.

It's funny, when most of us would be appalled if we found a hair in our food at a local restaurant. But, to think that we are eating hair in our white flour or baked goods everyday, is enough to gross anyone out. I guess it's like that old saying " what you don't know won't hurt you" lol. 

Azodicarbonamide - is used to create foamed plastics, such as PVC's and imitation leathers. However it is also used in the food industry as a food additive, a flour bleaching agent and an improving agent. In the UK, the Health and safety executive has identified azodicarbonamide as a respiratory sensitizer (a possible cause of asthma) and determined that products should be labeled with "May cause sensitisation by inhalation."

In Canada and the USA, you will not find white flour without many of these Vitamins and additives added to them. In the case of the vitamins they are forced by law and must be added to all white flours. I'm not saying all these things are bad or good. That's up to you to decide. For me the Benzoyl Peroxide, L-cysteine and azodicarbonamide is the most disturbing additives to our flours and the one's that are really not necessary. 

Many of the vitamins can also be found by eating right and having a healthy lifestyle. 

I prefer to have natural vitamins rather then synthetic ones added to my food. If you use whole grain wheat flour, organic, or grind your own flour. You won't have to worry about any of these ingredients added to your food. But now you know what is in your white flour when you buy it in the stores. 

But... remember, these are the additives and vitamins added to the white flour you buy, we haven't even touched on the additives added to the bread you buy at the store. We will get into that on another day.

Happy baking all!

Article from www.thekneadforbread.com

Foods That Kill

Brian Bartholomew - Sunday, October 07, 2012

7 Simple Steps for Losing Weight Without Being Hungry

Brian Bartholomew - Tuesday, October 02, 2012

7 Simple Steps for Losing Weight Without Being Hungry


Losing weight can really present itself as a tough challenge. Busy lifestyles, and the simple lack of time prevent many people from working out. That’s one reason I’ve put together a guide on burst training and my list of the top fat burning foods, (apples, flax seeds, avocado, cayenne pepper, berries, citrus fruit, salmon) so you can get maximum results in a short amount of time. But if you’ve ever tried to consume a lower calorie diet, you’re probably pretty familiar with hunger pains and the craving for food and a full stomach. Let’s face it, hunger isn’t just an uncomfortable feeling, but it’s not fun at all!

Recent studies are showing us that allowing yourself to get to the point of feeling hungry can be unhealthy- and won’t help you lose weight in the long run. What’s more, the last thing you want to happen is to get dizzy, or pass out because of a lack of food. So, how can you lose weight without being hungry? I’ve put together 7 simple steps, that you can take action on today.

Step 1: The good news to solving this dilemma of losing weight while not feeling hungry is that there is really no strict diet plan that has to be followed. Success is actually gained from following straightforward and practical rules, which is to fill up on nutrient-dense food all throughout the day. When before, you may have always looked at how much you were eating, I want you to shift your focus onto what you’re actually putting in your mouth.

Step 2: Eliminate sugary sweet products, as well as food loaded with preservatives. Add in lots of fruits, vegetables and lean protein. (Supplement with RAW protein) best option Garden of Life Raw Veggie Protein or Max Living Whey Protein. 

Step 3: Be sure to eat breakfast everyday. Breakfast is key in providing energy that will fuel you for all your morning activities. Another benefit of having a full stomach in the morning is that it prevents you from snacking on something unhealthy when you fill those mid day hunger pangs.

Step 4: Choose healthy snacks. The best snacks are actually those that combine a bit of protein and carbohydrates. When you snack often, you prevent yourself from getting so hungry that you will willingly eat anything and everything. This is a good way to resist temptation. (I have tons of healthy breakfast and snack recipes in the recipe section of this site)

Step 5: Make sure that you’re eating complex carbs. Complex carbs does not equate to white, refined flour. Instead, complex carbs such as brown rice, beans and legumes are great for providing vitamins, minerals, as well as dietary fiber. By eating complex carbs, the body slows down digestion and allows you to feel fuller for much longer.

Step 6: Make sure that you get your daily dose of good fats. Remember that not all fats are created equally. Good fats such as omega-3-faty acids can help boost heart, brain, joint, eye and skin functions.

Step 7: Lastly, it’s important to drink adequate amounts of water daily. Did you know that most people mistake thirst for hunger? This is why many of us are so quick to grab a snack at the oddest times. However, if you take a drink of water before doing this, you may realize that you were only thirsty and will not proceed to eat. Besides that, water helps flush out the toxins in your system, and can help you have healthy and glowing skin.

If you’re considering changing your eating habits, exercising, or want to lose weight- I want to encourage you to take action today. These 7 simple steps are only as effective as your action, so don’t put it off any longer. Get started!

Disclosure of Material Connection: Some of the links in the post above may be “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

5 Health Benefits of Coconut Oil

Brian Bartholomew - Sunday, September 09, 2012

Top 5 Health Benefits of Coconut Oil

For years, coconut oil, alongside butter and other foods that were rich in saturated fats have gotten a negative reputation. There have been all sorts of bogus claims on coconut oil that have popped up, including the myth that it caused weight gain, obesity, and all sorts of heart disease, Alzheimer’s and other complications. The truth is, these myths are simply not true. In the 60 years that these falsities about coconut oil and other saturated fats were being spread around, the levels of heart disease, obesity and cholesterol and even Alzheimer’s disease have been steadily increasing. Studies conducted on Pacific Islanders, who get about 30 to 60% of their saturated fat intake from coconut oil, reported almost non-existent or very minimal rates of cardiovascular disease

Coconut oil, as well as other healthy fats (like those found in avocado),  are actually good for us!

The Top 5 Benefits of Coconut oil

1. Coconut Oil is a medium chain fatty acid. In fact, coconut oil has been reported as nature’s richest source for medium chain fatty acids. What makes medium chain fatty acids different from long chain fatty acids? MCFAs are smaller, so they can permeate our cell membranes more easily, which means they don’t require special enzymes in order for our bodies to utilize them. They’re easily digested, naturally putting less strain on our digestive systems. MCFAs are sent directly to our liver, which means they’re immediately converted to energy instead of being stored as fat. Lastly, MCFAs help stimulate our metabolisms, making it an excellent tool for weight loss!

2. Coconut Oil has amazing anti microbial properties. Coconut has a special ingredient which makes it excellent for fighting microbes called lauric acid. In the body, lauric acid is converted into monolaurin, which has anti viral, anti protozoan and anti microbial properties. Monolaurin can help fight the following lipid coated viruses:
•    Measles
•    Influenza Virus
•    Herpes
•    Different kinds of infectious bacteria
•    Parasites such as Giardia and Lamblia

3. Coconut Oil is a natural moisturizer. Besides having loads of health benefits when consumed, coconut oil has also benefits when applied to the skin. It’s often used for massage, to knead away tired muscles. It also has great moisturizing benefits, and can be used in the place of any body lotion. Coconut oil also has plenty of anti-aging benefits, and can help protect the skin from free radicals, which can cause skin to look older and more tired. Also, when you apply coconut oil to your skin, it can reduce your need to use Vitamin E as another form of skin protection.

4. Coconut Oil is great for cooking. The problem with other kinds of vegetable oils is that when heated they turn rancid. Rancid oil is obviously bad and vegetable oil is responsible for bad cholesterol. However, when coconut oil is exposed to heat, it’s been found to resist mild heat damage. Coconut oil doesn’t turn rancid.

5. Coconut Oil is an effective weight loss aid. Obesity is one of the biggest problems plaguing the US right now. Mostly due to our diets full of trans fat, processed foods and sugar. Coconut oil is not a trans fat, and as I mentioned earlier, is actually a healthy fat. In one study, coconut oil was fed to chickens, with the intent of making them fatter. But, the researchers found the opposite effect. Coconut oil actually made the chickens leaner, more active and hungrier. Humans who took coconut oil instead of Long Chain Fatty Acids were found to decrease body weight, and to have reduced fat disposition. Coconut oil has even been found to improve and enhance athletic performance. This is one reason why many athletes are turning to coconut water instead of traditional sugary sports drinks. Studies have shown that coconut oil has been found to increase activity on the thyroid. If you’re familiar with how your body works, then you may know that having a sluggish thyroid may be the culprit as to why you may have difficulty losing weight.

Are You Ready to Make the Switch?

Foods that are more likely to contain health-harming trans fats are deep-fried foods, processed baked goods, snack foods, processed foods, and fast foods. Aside from soybean oil, other varieties to avoid include corn, vegetable and canola oil, so make sure to always check the labels when you’re shopping. If you want to avoid dangerous fats, you need to eliminate processed foods from your diet. After you’ve eliminated the bad fats, use these tips to make sure you’re eating the right amount of healthy fats.

1. Use organic coconut oil for all your cooking needs. It’s far superior to any other cooking oil and is loaded with health benefits. Make sure you choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals, and does not contain GM ingredients.

2. Use organic butter (preferably made from raw milk) instead of margarines and vegetable oil spreads. As I mentioned earlier, butter is actually a healthy whole food that has received an unfortunate bad rap.

3. Eat raw fats, such as those found in avocados and raw dairy products, and also take a high-quality source of animal-based omega-3 fat, like fish oil.

4. Following my healing food diet nutrition plan will also automatically reduce your trans-fat intake, as it will give you a guide to focus on healthy whole foods instead of processed junk food.

Sources: greenmedLipids July 2009

Disclosure of Material Connection: Some of the links in the post above may be “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

Foods That Fight Free Radicals and Cancer

Brian Bartholomew - Monday, September 03, 2012

Diet and Cancer Research e-mail this page

The Antioxidant Defenses

Oxygen is essential to life. But, as oxygen is used in the body, some of the oxygen molecules become very unstable. These unstable oxygen molecules, called free radicals, can attack cell membranes and even damage the DNA (genetic code) in the nucleus of the cell. Damage to DNA is the beginning of cancer.

Fortunately, the foods we eat can help protect our bodies. Antioxidants, including vitamin C, vitamin E, beta-carotene, selenium, and others, can neutralize the damaging effects of oxygen. These powerful, natural chemicals come to us in vegetables, fruits, grains, and beans (see table below). People who include fruits and vegetables in their daily diets have lower rates of many forms of cancer.

Smokers have provided dramatic demonstrations of the power of vegetables and fruits. A 55-year-old male smoker whose diet is low in vitamin C has a one-in-four risk of dying of lung cancer in the next 25 years. But if the smoker has a high intake of vitamin C, either through diet or supplements, his risk drops to 7 percent.7 Effects of antioxidants have even been seen in childhood. When children with brain tumors were studied, it was found that their mothers consumed less vitamin C during pregnancy, compared to other women.8

Antioxidants in Foods (in mg)

Source

Vit C

B-
carotene

Vit E

Apple (1 medium)

8

0.04

0.44

Broccoli

116

1.30

1.32

Brown rice

0

0.00

4.00

Brussels sprouts

96

0.67

1.33

Carrot (1 medium)

7

12.00

0.28

Cauliflower

54

0.01

0.05

Chick peas

2

0.02

0.57

Corn

10

0.22

0.15

Grapefruit (pink, 1/2)

47

0.19

0.31

Navy beans

2

0.00

4.10

Orange (1 medium)

75

0.16

0.31





Pineapple

24

0.02

0.16





Fresh spinach

16

2.30

0.57

Strawberries

84

0.02

0.23

Sweet potato (1 medium with skin)

28

15.00

0.32

Serving sizes are one-cup (8 oz.) except as otherwise noted.

Sources: Pennington JAT. Bowes and Church's Food Values of Portions Commonly Used. New York, Lippincot, 1998. Messina M, Messina V. The Dietitian's Guide to Vegetarian Diets. Gaithersburg (Md.), Aspen, 1996. USDA Nutrient Database for Standard Reference, Release 12, last updated April 7, 1999.

Even with vegetables and fruits in the diet, damage to the cells' DNA will occasionally occur, so the body has built-in repair machinery. Fixing DNA requires a B vitamin called folic acid, which is found in dark green leafy vegetables, fruits, peas, and beans. The Recommended Dietary Allowance (RDA) of folic acid for adult women is 200 micrograms per day and increases to 400 micrograms per day for pregnant women. The RDA for adult men is 180 micrograms per day.9 As the table below shows, beans and vegetables are rich in folic acid.

Folic Acid in Foods (micrograms per 1-cup cooked servings)

Asparagus

262

  Kidney beans

229

Vegetarian baked beans

61

Lentils

358

Black beans

256

Lima beans

156

Black-eyed peas

254

Navy beans

255

Broccoli

78

Pinto beans

294

Brussels Sprouts

94

Soybeans

93

Chick peas

282

Spinach

262

Great northern beans

181

Source: Pennington JAT. Bowes and Church's Food Values of Portions Commonly Used. New York, Lippincott, 1998.

We are all exposed to cancer-causing chemicals, whether we like it or not. Some people are smokers, and, of course, quitting smoking is a vital step for them. But all of us are exposed to chemicals in the air, in water, in food, and in household products, not to mention the carcinogens produced within our bodies as a part of our metabolic processes. While trying to minimize our exposure to carcinogens, we can also shore up our defenses against these assaults by including generous amounts of vegetables and fruits in our diet. A plant-based diet rich in vegetables, fruits, legumes, and unprocessed cereals is associated with a decreased risk of cancer.10