Fighting Cancer with Food & Diet & Vitamins

I collected some information on cancer. Some of it is common sense (like eating a well-balanced, whole-food diet), and some is unproven by science. Read, make up your own mind based on the sources, and use what you can to improve your own life. I collected the information from a few websites and Dr. Oz -Mike.

Here’s the list of topics:

  1. body pH might affect cancer
  2. antioxidants and cancer
  3. enzymes and cancer
  4. vitamins and cancer
  5. 10 persistent cancer myths de-bunked

1. pH and Cancer:  Acidic pH Levels Can Lead To Cancer

Source: Cancer Fighting Strategies

See more at:

(Note: at the bottom of the page, I provide a link to a cancer site, that reveals some potential myths surrounding this topic. -Mike)

There is plenty of research showing the link between pH and cancer. Cancer thrives in an acidic environment, and doesn’t survive in an normal, more alkaline environment. Cancer cells make your body even more acidic as they produce lactic acid. So if you have cancer, your pH levels are low and your body is too acidic.

Taking action to make your body more alkaline is vital in the battle against cancer. Unfortunately…

The majority of the foods and drinks we consume are acidic, such as meat, grains and sugar, with colas and other soft drinks being highly acidic. So unless you have been eating a very healthy diet, full of fresh fruit and vegetables, your body is way too acidic. Creating a very good environment for cancer to grow in.

Actually, too much acidity is an underlying factor in many degenerative diseases — diabetes, arthritis, fibromyalgia and more. A basic maxim of natural physicians is: Balance the bio terrain. Do this first, then everything can come back to normal.

Taking medicines or supplements for cancer while your pH is highly acidic is a bit like washing dishes in a sink of dirty water, even when you put in plenty of soap, you can’t get the dishes clean.

According to Keiichi Morishita in his book, Hidden Truth of Cancer, when your blood starts to become acidic, your body deposits acidic substances (usually toxins) into cells to allow the blood to remain slightly alkaline. This causes your cells to become more acidic and toxic, which results in a decrease of their oxygen levels, and harms their DNA and respiratory enzymes.

Over time, he theorizes, these cells increase in acidity and some die. These dead cells themselves turn into acids. However, some of these acidified cells may adapt in that environment. In other words, instead of dying – as normal cells do in an acid environment – some cells survive by becoming abnormal cells.

These abnormal cells are called malignant cells. Malignant cells do not correspond with brain function nor with our own DNA memory code. Therefore, malignant cells grow indefinitely and without order. This is cancer.

As you can see, he is describing, from a different point of view, the link between pH and cancer, a process by which low oxygen levels turn some cells cancerous. Alkaline water (including the water in cells) holds a lot of oxygen. Acidic water holds very little oxygen. So the more acidic your cells are, the less oxygenated they will be. To make matters worse, the fermentation process cancer cells use to produce energy creates lactic acid, further increasing acidity and reducing oxygen levels.

Sang Whang, in his book Reverse Aging, points out that toxins are acidic. If your blood is too acidic, toxins will not be released from your cells into the blood. So your cells can’t be detoxified. This buildup of toxins in your cells results in acidic, poorly oxygenated cells, which can turn cancerous. He explains,

“In general, degenerative diseases are the result of acid waste buildups within us. When we are born, we have the highest alkaline mineral concentration and also the highest body pH. From that point on, the normal process of life is to gradually acidify. That is why these degenerative diseases do not occur when you are young. Reverse aging requires two separate steps: chemical and physical. The first step is to lower the acidity of the body so that it can dispose of acidic wastes in the blood and cellular fluids safely and easily. The second step is to physically pull out old stored wastes into the blood stream so that they can be discharged from the body.”

As you learn about pH and cancer, you find there is a long history of reversing cancer simply by alkalinizing the body. It is one of the basic strategies in the battle against cancer and for improving your health in general.

Virtually everyone with cancer has low pH levels. This is because cancer is created, and thrives, in a body that has low pH levels, a body that is acidic. Low pH causes your body to store more toxins in cells, and reduces oxygen levels, both of which are fundamental to the development of cancer. When cancer cells grow, they produce even more acid. Making it very difficult to raise pH levels, especially when cancer is present.

When you take something to increase pH levels, your cells notice the difference and start to dump some of the toxins they are holding back into the bloodstream now that they have a chance to get rid of them. (Toxins are acidic and the cells won’t release them if the blood is too acidic. The blood must be kept in a narrow range around neutral pH.)

Because the cells are releasing some of their stored toxins, your pH levels drop again. This detoxification process can take months to complete. In addition, because cancer cells pump out lactic acid as a byproduct of how they produce energy, they create even more acidity. You need to work a long time at normalizing pH because of these factors, but as you do, you will make your body, in a sense, cancer proof.

Now that you know about the like between pH and cancer, you can do something about it. Because of the fundamentalness of cancer thriving in too acidic conditions, there are many sites and books or ebooks promoting various ways to beat cancer by alkalizing the body with their particular product suggestions. Coral calcium and alkaline water machines are a couple that have been pretty popular. Also a combination of oxygen catalyst drops and a high quality green drink.

– See more at:

2.  Antioxidants for Cancer:
Free Radicals Promote Cancer
By Damaging Cellular DNA

Antioxidants Protect Cells From this Damage

Source: Cancer Fighting Strategies

See more at:

When talking about using antioxidants for cancer, here are a few things you should know. One of the causes of cancer is excessive free radical damage in your cells that harms your DNA and results in some cells mutating into cancerous cells.

Antioxidants get rid of free radicals. Every chemical and toxin in you body causes free radical damage. The carcinogenic toxins cause even more damage. Combined with high acidity and low oxygenation, you’ve got a prescription for cancer.

Another cause of free radical damage and thus too much cancer, is that processed foods generate more free radicals than whole foods, and have fewer nutrients to act as free radical scavengers to help protect you from those free radicals.

On top of this, you are exposed to 70,000 chemicals in your food, water, air and in your home and place of work –– 20,000 of which are known cancer-causing agents. These all cause free radical damage too, and help to cause cancer in yet another way.

Free radical damage from toxins plays such a fundamental role in the development of cancer, it is no wonder some of the first supplements people think of taking for fighting cancer are free radical scavenging vitamins. Unfortunately, most of them are just okay at best.

[There is a rating system and score for cancer fighting agents…the Energetic test]

Energetic testing comes in at 43 for high dose Vitamin C as an antioxidant for cancer. Super high doses where you take as much as bowel tolerance allows come in a bit better at 64. A course of intravenous vitamin C sessions at much higher doses does better, 340. Good, but not near as good as many of the supplements covered in this report.

By the way, another popular vitamin treatment for cancer vitamin B17 or Laetrile energetically tests very close to this, at 247, when used in the correct dosages. Eating optimal amounts of apricot pits comes in at 127.

When used in therapeutic doses, Vitamin E energetically tests at 230 for its value as an antioxidant for cancer fighting. Vitamin A – 140. The commonly sold grape seed extract is around 130 also. Alpha Lipoic Acid – 160. Resveratrol – 140. Selenium, which acts both as a free radical scavenger, and as a mineral that helps prevent cells from turning cancerous is considerably stronger at 200. Many of these vitamins are in Ellagic Formula with Graviola covered in the immune supplements.

There is a well known cancer supplement whose claim to fame is its high value of antioxidants for cancer fighting. Again unfortunately, energetic testing puts Proto… or Can… at a good but not great level of 330. High quality pycnogenol energetically tests at, 340. These scores are high enough to knock out some cancers. A better supplement is the European sourced Health First Grape Seed Extract. It comes in at 380 when used in high therapeutic doses.

However, the top antioxidant supplements works in a different way and much more effectively than antioxidant vitamins do in the battle against cancer.

– See more at:

Now read this from Dr. Oz…

too much anti-oxidants can be a bad thing if you already have cancer (or undiagnosed cancer)

When Antioxidant Supplements Are Risky

3. Enzymes for Cancer: Low Enzymes Are Always Found In Cancer…

Use The Right Enzymes To Kill Cancer Cells

Source: Cancer Fighting Strategies

See more at:

Researchers have noted for years a correspondence between low levels of enzymes and cancer. In fact enzyme therapy has been used with good results against cancers in Europe, and by some doctors in the United States. To literally digest cancerous cells.

In the early 1900’s a doctor in Wales, John Beard discovered that pancreatic enzymes destroyed cancer cells. Making some brilliant observations, he deduced that cancer cells come from stem cells that become uncontrolled stem cells. He noticed that the fetal pancreas starts working and secreting enzymes at the 56th day of gestation. Fetuses don’t digest anything till they are born. Beard wondered why did the pancreas in the fetus start working so early? He noticed that the day the pancreas started producing enzymes was the day the placenta stopped growing. The enzymes stopped this rapid growth. 

His theory about enzymes and cancer was that many placental cells remain in our body. When these misplaced placental cells get lost and can start growing, turning cancerous if you don’t have enough pancreatic enzymes. (By the way the medical community thought Dr. Beard was crazy. Now a hundred years later, technology has confirmed there are these cells.)

In 1911 he tested pancreatic enzymes for stopping cancer in mice and it worked. Naturally and unfortunately, he was blackballed and died in obscurity. Decades later Dr. Kelly read about his work, and cured himself of cancer using pancreatic enzymes and started treating and curing many cancer patients using pancreatic enzymes. Dr. Gonzales, sent to investigate Dr. Kelly, liked what he saw so much that he also treats cancer using pancreatic enzymes.

The major reason enzymes levels become depleted is that we eat mostly processed, irradiated and cooked food.

The digestive system was designed to process raw food. Raw food, when it is picked ripe, has enzymes in it that help break down that food in the upper stomach where it sits for 30 to 45 minutes. The enzymes in the food predigest that food. Then in the lower stomach the pancreas excretes more enzymes.

When you eat cooked, irradiated and processed foods, the enzymes have been killed; the food does not predigest in the upper stomach. So when it reaches the lower stomach two things happen. The pancreas must make extra enzymes to try and break down the food.

And often the food is only partially digested.

The pancreas, after decades of overworking, eventually is no longer able to produce an adequate supply of enzymes. So you develop low enzyme levels of all types of enzymes, and your body cannot naturally kill cancerous cells using enzymes.

In addition, food that is not completely digested all too often makes its way into the bloodstream. Especially if you have leaky gut syndrome from candida overgrowth. This partially digest food is treated as a toxin, and the immune system has to get rid of it. This puts an additional strain on the already overworked immune system.

Studies have found that the immune system treats the ingestion of cooked food as a toxic poison, causing a jump in white blood cells in an attempt to get rid of it as fast as possible.

Taking a good quality enzyme supplement with meals, one that has high levels of protease to digest protein, lipase to digest fat, and amylase to digest carbohydrates helps break down food in the upper stomach. So that the pancreas doesn’t have to produce extra enzymes. Food is better digested.

– See more at:

4. Vitamins that help fight Cancer

Dr. Oz articles related to fighting Cancer

Click this to get a list of all the great articles on the Dr. Oz site related to Cancer and Vitamins:

Can vitamins help prevent certain cancers?

There’s some great information on how vitamins relate to cancer and cancer-fighting. Re-posted from the Dr. Oz blog.

Turmeric  (I just added this vitamin to my daily regimen because it’s so good -Mike)

Turmeric, an herbal supplement, is known for its anti-inflammatory, antiseptic and antioxidant properties. Health benefits of turmeric include treatment of indigestion, ulcers and osteoarthritis. Turmeric contains curcumin and is a yellow-orange powdery substance. As with any herbal supplements, please consult your health provider for information on treatment, correct dosage, benefits and risk factors.

Dr. Maoshing Ni, PhD, LAc Geriatric Medicine
Turmeric, the spice that gives curry its distinctive flavor and coloring, also has plenty of pain-relief benefits. New research suggests that turmeric possesses anti-inflammatory and anti-cancer properties and also helps to improve circulation and prevent blood clotting. Turmeric has been used in traditional medicines for easing the pain of sprains, strains, bruises and joint inflammation, as well as for treating skin and digestive issues. The healing power of turmeric comes from its active ingredient — curcumin, which lowers the levels of two enzymes in the body that cause inflammation.
Dr. William B. Salt, MD Gastroenterology
Turmeric is the yellow spice in American mustard and Indian curries. Curcumin is one of turmeric’s components. It has powerful antioxidant properties and may protect against the development of Alzheimer’s   disease, which is associated with brain inflammation. It also has broad anti-inflammatory and anti-cancer effects. Turmeric is available as a tea
or supplement.
Dr. Mehmet Oz, MD Cardiology (Cardiovascular Disease)
You usually see the yellow spice turmeric in Indian curries, giving them their characteristic color. Some studies have shown that turmeric is a powerful anti-inflammatory and antioxidant that can help fight cancer; however, these are cell or animal studies, and the health benefits of turmeric are not yet proven for humans.
Dr. Robin Miller, MD Internal Medicine
Turmeric has been used as a spice, food coloring and treatment for digestive problems for thousands of years. Although it is known to have powerful anti-inflammatory properties, it is unknown exactly how beneficial it is to humans since to date most studies of turmeric have been done in animals.

In small human studies turmeric was noted to reduce gas and bloating. It was also found to prolong the remission of ulcerative colitis in those who were treated with conventional medications. Turmeric in combination with other anti-inflammatory herbs has been found to improve the symptoms of osteoarthritis.

In animals, turmeric reduced the plaque build up in arteries and lowered cholesterol. Further animal studies have found that turmeric can help prevent and control several cancers including prostate, breast, skin and colon cancer. It does this by cutting off blood supply to the tumors.

One of the more exciting potential roles of turmeric is in the prevention of Alzheimer’s disease.  In India, where it is used in large quantities, the risk of Alzheimer’s disease is low. Studies are being conducted to see if the reason for this is due to the widespread use of turmeric.

For now, we need to wait for the research to validate the health claims surrounding turmeric, but there is a good reason to use it. When added to food it is a wonderful taste treat. Fortunately it may be good for our health as well.

Google ‘cancer’ and you’ll be faced with millions of web pages. And the number of YouTube videos you find if you look up ‘cancer cure’ is similarly vast.

The problem is that much of the information out there is at best inaccurate, or at worst dangerously misleading. There are plenty of evidence-based, easy to understand pages about cancer, but there are just as many, if not more, pages spreading myths.

And it can be hard to distinguish fact from fiction, as much of the inaccurate information looks and sounds perfectly plausible. But if you scratch the surface and look at the evidence, many continually perpetuated ‘truths’ become unstuck.

In this post, we want to set the record straight on 10 cancer myths we regularly encounter. Driven by the evidence, not by rhetoric or anecdote, we describe what the reality of research actually shows to be true.

Lots of great information and myths de-bunked! Check it out!


Nutrition 101

I found a great nutrition site by Metagenics, a science-based nutrition and supplement company with a goal to improve lives. On their site, along with the nutrition products, they have provided a nice overview of nutrition basics, titled Nutrition 101.

Check it out:

Metagenics believes the right nutrition could help people realize their best health possible by positively influencing what makes them unique—their genes. They call it realizing “genetic potential” for good health. Today, it’s known as the science of nutrigenomics — the study of food as one of the most important environmental modifiers of gene expression in determining health and disease patterns.

Through their ongoing commitment to nutrigenomic research, they’ve been able to identify natural compounds with powerful therapeutic applications, to be used in our science-based TLC programs, medical foods , and nutraceuticals.

Uncommon Superfoods That Fight Disease

I found this tidbit in a newsletter…enjoy!

You may already know a few foods that are so packed with nutrients they’re sometimes calls “superfoods.” Acai and goji berries are good examples because they’re rich in cancer-fighting antioxidants. But do you know about any of the following foods that may help prevent cancer, heart disease, and aid in digestive health?

  • Maca – High in protein and fiber, it contains more than 20 amino acids and helps increase your strength, energy, and endurance. Maca is a root vegetable and part of the cruciferous family, like kale and cabbage. You can purchase it in the U.S. mainly in its powder or extract form and add it to fruit smoothies, yogurt, or cereals. Look in any health food or drug store or on Amazon.
  • Spirulina – This is a type of freshwater blue-green algae that is 65% complete protein, greater than both red meat and soy. As little as 3 grams per day can help you increase energy and fight sickness. Buy it in capsules, powders, and flakes in health food stores but make sure it is “certified organic.” It doesn’t have the best taste, so add it to a smoothie or take as a supplement per directions on the bottle.
  • Kohlrabi – You get plenty of potassium, vitamin C, and fiber out of this antiviral vegetable, which is a blend of cabbage, turnips, and radishes. Find them at your farmer’s market or grow them at home. To eat them, try pickling the bulbs or sauteing them.
  • Chia – Yes, the same Chia Pet commercial seeds are healthy and edible. You can get as much fiber out of chia as you can from your bowl of oatmeal. It also has plenty of iron, calcium, and omega 3s. Buy it in stores such as Walmart, the Vitamin Shoppe, and GNC. It blends well in soups, salads, stir-fries, and cereal.

Pamina Barkow – Chef/Nutritionist

If you like being in the kitchen and cooking healthy meals, visit Pamina’s blog site!

She provides lots of great recipes for healthy living, and points out some foods to avoid.

She’s posted lots of great videos on how to make dishes such as, Spinach Mint Quinoa and Roasted Vegetables and a video on Superfoods.

I follow her blog. Good stuff.

Why you can’t get lean with insulin in your blood stream

I’ve posted a lot of information and references regarding insulin and fat loss, and here’s another great contribution by
Steve at OC Fit Body Bootcamp
OC Fit Body Bootcamp logo

I keep telling you that no matter how much you workout
or “diet” you will FAIL to get as LEAN as YOU really
want to be if you don’t control your insulin levels.

Well I though you should know how your body REALLY
works because no one else really seems to talk about
the REAL issue.

See full article here or read the summary below.

When you eat a candy bar or a high glycemic meal, the presence
of glucose, amino acids or fatty acids in the intestine stimulates
the pancreas to secrete a hormone called insulin.

Insulin acts on many cells in your body, especially those in the
liver, muscle and fat tissue. Insulin tells the cells to do the

  • Absorb glucose, fatty acids and amino acids
  • Stop breaking down glucose, fatty acids and
    amino acids; glycogen into glucose; fats into
    fatty acids and glycerol; and proteins into amino acids
  • Start building glycogen from glucose; fats (triglycerides)
    from glycerol and fatty acids; and proteins from amino acids

The activity of lipoprotein lipases depends upon the levels of
insulin in the body. If insulin is high, then the lipases are highly
active; if insulin is low, the lipases are inactive.

The fatty acids are then absorbed from the blood into fat cells,
muscle cells and liver cells. In these cells, under stimulation by
insulin, fatty acids are made into fat molecules and stored
as fat droplets.

Read the full article here.

(How Stuff Works: Fat Cells)

Ketosis and the Ketogenic Diet: a low-carb solution to fat loss

My good friend Jon just suggested a great new diet plan called Ketosis. It’s a low-carb, moderate protein and high fat diet, similar to Paleo, but less protein intake. I didn’t know anything about it. He’s already lost 6 pounds,  so I checked it out, and it’s worthy of a mention on my blog. There are some important things to know about low-carb diets…read, learn and use what you can to achieve your goals. Follow the additional resources for more information – Mike


Reposted from Muscle & Fitness article

Ketosis Defined

When your diet is depleted of carbs, your glycogen levels drop and you enter ketosis—a process in which your brain burns ketone bodies to avoid draining the protein stores in your muscles and instead uses energy from your fat stores.

Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs.

If you are having problems getting lean, or you are hitting a plateau, there could be three problems with your diet —too much protein, not enough good fat, and residual carbohydrates.

To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables.

Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source.

Also, watch your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough.

Other Good Resources:


Ketogenic Diet Resource:


Diet/menu Suggestions:

(I already see a couple of necessary improvements in my diet – Mike)

ketosis diet

Solve Your Health Issues with a Ketogenic Diet

Reposted from the Ketogenic Diet Resource:

ketogenic diet

Ketogenic diets emphasize foods rich in natural fats and adequate in protein, and restrict foods high in carbohydrate (sugars and starches). While the standard American diet (SAD) contains 45-65% of calories from carbohydrate, ketogenic diets restrict carbohydrate intake to about 2-4% of calories.

And contrary to what many “experts” think, a ketogenic, low carb diet is NOT a high protein diet. It’s a high fat diet with a moderate protein intake and a very low carbohydrate allowance. A typical ketogenic meal includes a small amount of protein, a source of natural fats (for example, butter, beef tallow, lard, duck fat, cream, olive oil, or coconut oil) and some green leafy vegetables.

On this website, you’ll find information on how these diets work, the right way to “do” the diet, and the details on how you can increase your energy and improve your health simply by changing the way you eat.

How do ketogenic diets work?

When carbohydrate containing foods are digested, they are broken down into blood sugar (glucose) in the body. The more carbohydrates we eat, the more glucose is made. As diabetics know, high blood sugar is toxic to the body. Eating more fats and protein and less carb causes our internal biochemical pathways to switch to using our stored fat for fuel instead of burning sugar.  This switch produces ketone bodies while at the same time reducing blood sugar levels. As glucose drops and ketone body levels rise in the bloodstream, the heart, muscle and brain stop burning sugar and instead use the ketones as an alternative fuel.  This is called being “in nutritional ketosis.”

Once the body is using ketones as a main fuel source, all sorts of beneficial effects become apparent. A ketone producing, high fat, low carb diet is terrific for weight reduction, slowing the aging process and addressing health issues such as heartburn, fatty liver and achy joints.

However, these diets are much more powerful than those popular uses would suggest.  In fact, being in ketosis can alleviate many serious diseases. The antioxidant and anti-inflammatory effect of nutritional ketosis is potent. In fact, nutritional ketosis and ketone bodies themselves are being studied extensively as a treatment for many metabolic diseases. For instance, there is strong research evidence that ketotic diets can:

  • Act as an extremely effective diabetes treatment plan; in some cases, just switching to a ketogenic diet can reverse prediabetes and type 2 diabetes.
  • Drive cancer into remission with new and effective cancer treatments. The keto diet for cancer patients is somewhat different than the treatment for other illnesses, and is discussed in detail in my e-Book “Fight Cancer with a Ketogenic Diet.”
  • Improve epilepsy treatment outcomes by reducing, and in some cases, eliminating seizures.
  • Help patients with Alzheimer’s disease regain memory and thought function.
  • Reverse heart disease and improve cardiovascular risk factors shown on blood tests.
  • Alleviate the symptoms of autism.
  • Reverse PCOS.
  • Treat severe outbreaks of acne.
  • Provide mitochondrial support for a wide variety of neurological disorders such as Parkinsons Disease and ALS.
  • Eliminate gluten allergy symptoms and relieve the symptoms of other allergic conditions associated with autoimmune reactions
  • Treat metabolic energy disorders such as glucose transporter type 1 (GLUT1) deficiency, pyruvate dehydrogenase complex deficiency (PDHC), McArdle disease, and mitochondrial myopathies.

In other words, the ketogenic diet is not a “fad.” It is a potent regulator of metabolic derangement, and when formulated and implemented correctly, it can be extremely effective. (References here and here).

Top 9 Superfoods For Looking Good, Feeling Great & Losing Weight

The Superfine 9! …nine of the most nutritionally valuable foods you can buy.

Reposted from MindBodyGreen:

Here’s a great list of superfoods for losing weight, boosting immunity and increased energy…make it an “eating strategy” for life.  What makes them super? Few calories, low in sugar and salt, plus lots of soluble fiber, nutrients, and health-boosting phytochemicals. I love #3!

1. Blueberries

Tasty, sweet and packed with disease-fighting phytochemicals, flavonoids and soluble fiber, blueberries have the power to help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers and high blood pressure. In sum, blueberries are miraculous! They also help tame inflammation throughout the body and can reduce “bad” cholesterol – so dig in for better health.

2. Leafy greens

Leafy Greens
What’s so amazing about the leafys is that calorie for calorie, they deliver more nutrients than just about any other food on the planet. Loaded with fiber, vitamins, minerals and phytochemicals, leafy greens stock your body with the artillery needed to fight off potential killers like heart disease and cancer. Simply put: leafys benefit virtually every cell you’ve got!
My favorite leafy greens are kale, spinach, Swiss chard, mustard, and dandelion greens because they’re nutritious AND delicious. You can toss them into virtually anything to boost nutrition, but be sure to give them a good rinse first. Raw or cooked, on their own or added to smoothies, omelets and sauces, leafys add health-sustaining doses of vitamins A, C, K, folate, potassium and calcium to every meal. For an easy added boost, try greens powder in your smoothies.

3. Chocolate

Dairy-free chocolate, in moderation, is a delicious treat that actually does a body good. It can help elevate mood, improve blood flow and even lower blood pressure. It helps reduce inflammation and LDL “bad cholesterol,” and it’s loaded with antioxidants, which can help prevent cell damage, degenerative diseases and even cancer – all of which is good news for chocolate lovers.
Keep in mind though, chocolate’s numerous health benefits are not a license to set up camp in the candy aisle. You have to manage your “dose,” keeping yours to a modest 1 ounce serving a few times a week. To maximize chocolate’s benefits, look for high-quality, dairy-free dark chocolate that’s at least 70% cocoa – and enjoy!

4. Cruciferous Vegetables

Cruciferous vegetables
Want to lower your cancer risk? Put the cruciferous on your list, namely broccoli, Brussels sprouts, cauliflower, cabbage, kale and bok choy. Research suggests cruciferous veggies have the ability to inhibit the growth of some types of cancer cells and even stop others by reducing the production of free radicals.
How to stuff more of cruciferous veggies into your diet? Don’t wait ‘til dinner, start your day with them – try cruciferous veggies at breakfast with a delicious Brussles sprouts hash – and put more healthy nutrients on your plate first thing, at the start of your day.

5. Beans

Dense and delicious, beans help raise levels of the hormone leptin, which curbs appetite. They also deliver a powerful combination of B vitamins, calcium, potassium and folate. All of this good stuff will help maintain healthy brain, cell and skin function, and even helps to reduce blood pressure and stroke risk. Pretty amazing, eh? To increase your intake, trying eating beans as a filling side-dish instead of bread or potatoes. They’ll help keep you feeling fuller longer and deliver an excellent source of sugar-free energy through much of your day. (Note: avoid beans if you are on a strict Paleo diet – Mike)

6. Walnuts

Walnuts — you don’t need to eat a lot of them to tap into their power. Just a small handful a day will deliver a healthy dose of omega-3s, alpha-linolenic acid, melatonin, copper, manganese and the hard-to-find gamma-tocopherol form of vitamin E, which helps protect your heart. Walnuts on your plate may also protect your brain and help slow the onset of Alzheimer’s and Parkinson’s disease.
Not a nut fan? Then try adding chopped walnuts to cereal or fruit, or blend in 2 tablespoons of organic walnut butter to fruit smoothies. Either way, you’ll still reap the benefits of the mighty walnut. For a delicious salad that double dips on the Superfine 9, try a strawberry spinach salad topped with walnuts!

7. Avocado

Don’t be afraid of an avocado because you think it’s fattening! The often overlooked avocado is a delicious, creamy superfood that’s simply too health-boosting to skip. The myriad of healthy fats and nutrients found in avocados – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them – can help protect your body from heart disease, cancer, degenerative eye and brain diseases.
Avocados also taste great and are easily integrated into any meal – or even a fruit smoothie. Add a half an avocado to smoothies for a creamy texture and a powerful nutritional boost, or enjoy an avocado half as a nutritious “side” to your morning omelet instead of potatoes or toast.
(see my other great posts for other positive mentions about Avocados…they might be the perfect food – Mike)

8. Salmon

Wild Salmon

Wild salmon is a rich source of protein, vitamin D, selenium, B2, B3, B6, B12 and those all-important omega-3 fatty acids. So exactly what can wild salmon offer you? Quite a bit, including protection from cancer, cardiovascular problems, macular degeneration, depression and cognitive decline – that’s a lot of pluses in a pretty compact package. The best salmon to buy? Wild caught, Alaskan salmon, which routinely ranks low in contaminants and high in nutrients. Wild salmon’s benefits start to kick in at about two servings a week, so there’s no need to overdo it.  (Note: see my recent posting on Salmon for some additional tips, watch-outs and environmental concerns. I love Salmon, but I might be eating less of it in the future – Mike)

9. Chia Seeds

Chia seeds
Chia seeds are tiny, nutritional dynamos – in fact, they’re the single richest source of plant-based omega-3 fatty acids you can buy. They’re also loaded with antioxidants, protein and minerals, plus soluble and insoluble fiber to help keep your digestion moving in the right direction. What’s more, chia seeds have an unusual property – they swell to more than 5 times their weight in liquid, so adding a spoonful or two to meals will help you feel fuller faster.
How to eat ’em?  They’re virtually tasteless, so you can drop a spoonful or two into just about anything, including smoothies, sauces, soups and salads. But my favorite way to take advantage of this unusual superfood is to combine it with another superfood, i.e. chocolate, to dig into a serving of Chocolate Chia Pudding.

About the Author

Dr. Frank Lipman is an internationally recognized expert in the field of integrative medicine. He is the founder and director of the Eleven Eleven Wellness Center in New York City, where for over 20 years his personal brand of healing has helped thousands of people reclaim their vitality and recover their zest for life. Focused on sustainable wellness — instead of quick fixes — he offers patients a customized blend of Western medicine with acupuncture, nutritional counseling, vitamins and herbs, relaxation techniques, physical therapy and bodywork. In 2010 he developed Be Well by Dr. Frank Lipman, a line of leading-edge supplements and health programs. He is the author of REVIVE: Stop Feeling Spent and Start Living Again; and TOTAL RENEWAL; 7 key steps to Resilience, Vitality and Long-Term Health. Visit his blog, follow him on or join his Facebook community today. Also check out Dr. Lipman’s MBG Video Course, 14-Day Detox.

Paleo 30-Day Plan & Tips

I found another great Paleo resource and kick-start for those of you who favor the Paleo diet and want to get serious about getting fit and lean.  During my introduction to Crossfit last year, I learned about the Paleo diet, and incorporated it’s best principles into my regular diet plan…I got off grains, dairy, sugar, and processed foods, and added more protein, vegetables, berries and healthy fats.  Paleo is great, even partially. Remember to eat a lot of protein! Here’s the post…use what you can. The section on vegetable oils is especially beneficial. I included the references at the bottom -Mike


This Paleo challenge is for people who want to lose weight, gain muscle, have: less joint inflammation, better digestion, better blood glucose control, a healthier heart, nicer skin, a better attitude, and fewer medications. Do you like popping pills every day just to get through life? We didn’t think so. We challenge you to change your diet for the next 30 days of your life. The 1st ever Paleo Plan 30-Day Paleo Challenge starts right now.

Here’s what’s going to happen this month.

What NOT To Eat

1. STOP EATING GRAINS. That means flour, even white flour (especially white flour, actually), so conventional bread, pasta, cookies, cake, bagels, muffins, tortillas, and any other white fluffy thing you love. Grains mean rice, corn (including tortillas, chips, corn flour, etc.), quinoa (yes, it’s a grain), amaranth, buckwheat, wild rice, spelt, rye, sorghum, oats, and even gluten free oats. No more grains, even if they’re gluten free grains. Okey dokey? Here’s a blog post on why. The ebook also explains it in much more depth. Basically, though, if you were to only do one thing different for your health, in my opinion it would be to cut out all grains. I’ve seen everything from weight loss, to psoriasis clearing up when you get those buggers out of your diet. They’re inflammatory and difficult to digest. Give it a try.

2. STOP EATING DAIRY. That means milk, cheese, butter, ghee, yogurt (yes, even your most favorite Greek yogurt sugar bomb), kefir, whey protein powders, cottage cheese, sour cream, and check all the ingredients of everything you eat for those words. Even if it’s raw dairy, this month you’re going to stop eating it. Just to see what happens. You can do it – I promise. Here’s a blog post on why.

3. STOP EATING BEANS. That means soy in any form (again, check your ingredients of ALL the foods you eat), lentils, black beans, pinto beans, red beans, peanuts (sub out your beloved peanut butter with almond butter if you must), white beans, garbanzo beans, you get the gist of this. Here’s a blog post on why. By the way, snap peas and green beans are fine in moderation.

4. STOP EATING HIGH OMEGA-6 VEGETABLE OILS. Vegetable oils aren’t really made from vegetables, which is why we’re still really confused over here about how they came upon that name. What they ARE usually made from are soy, cottonseed, corn, sunflower, safflower, and sesame. These oils are inflammatory and are debatably one of the major causes of heart disease. Stop eating all oils this month, except for tallow (here’s how to make it), lard, bacon drippings, coconut oil, red palm oil, and olive oil (on your salads). In that order of preference. Buy the ebook or read this and this to find out why saturated fat and (gasp!) cholesterol are not bad for you. You’ve been duped for the last 60 years into eating vegetable oils that don’t come from actual vegetables, which are causing inflammation of all kinds. We didn’t evolve eating those highly volatile oils. We evolved eating animal fats mostly. Just try it out this month and see what happens. Oh, and definitely stay away from anything that says “hydrogenated”.

5. STOP CONSUMING SUGAR. By sugar, I don’t mean fruit. In fact, you’re encouraged to eat fruit on this diet in moderation. Paleo isn’t Atkins. I mean “sugar”, “fructose”, “high fructose corn syrup”, “corn sugar”, “corn syrup”, “malt syrup”, or anything else with “syrup” in it for that matter. Check the ingredients on everything you consume. Stop drinking juice; it’s just sugar that looks pretty. Raw honey is ok in moderation, but moderation does not mean every day. That’s the only sweetener you’ll be eating in these 30 days and it will be in approximately 1 recipe if you follow the meal plan. Refined sugar makes you fat, lethargic, and grumpy. Period. End of story. It’s gonna hurt to take it out of your diet, and you will have cravings for it. Muster some self control and make it happen this time. We’ll give you some tips throughout (and in the ebook) for combatting cravings. Just know that the longer you eat this way, the fewer sugar cravings you’ll have.

6. STOP CONSUMING CAFFEINE Oh, boy. Please don’t close this page. Just hear me out. Caffeine is a stimulant drug. DRUG. It stimulates adrenaline and cortisol to be released every single time you take a sip or a bite. That can make you not only anxious, sleep poorly, and feel fatigued throughout the day, but it can also severely affect your immune system, your reproductive system, and …dun dun dun… cause belly fat. If you eat right you won’t need caffeine. We just want to find out the effect caffeine is really having on your energy levels, your sleep, your athletic performance, and your overall health, and the only way to find that out is to stop consuming it. It’s gonna be rough for some of you, but you can do it. Caffeine is in coffee, decaf coffee, black tea, green tea, white tea, mate, energy drinks, chocolate, espresso, and anything that contains any of the above. Read your ingredients, conjure some self control, and get some herbal tea (chamomile, rose hips, etc.) to quell your craving for something hot. Here’s a blog post to explain this further.

7. STOP EATING FACTORY FARMED MEAT, EGGS, AND SEAFOOD. This one is last because I know that some of you aren’t in a position financially or geographically to stop this. But consider that the vitamins, fatty acids, and overall quality of pasture-raised/grass-fed animals is much better for you. Not to mention the animal. Go to U.S. Wellness Meats,, and other naturally raised meat vendors online if you don’t have a good source of it in your home town. Consider buying a half-cow or pig like I did. It’s way cheaper in the longrun. Here’s more info on that.

What TO Eat

Alright, so what do you eat if everything you’ve ever known to eat is now off the table? The following is what you eat – preferably organic, pasture raised, grass-fed, etc.:


-Some Nuts and Seeds

And here’s a page that explains it in more detail.

What To Do

1. SLEEP 8 HOURS A NIGHT. At least. Sleep allows your body to recuperate and detoxify. It allows you to heal and have energy. It reduces stress and cortisol levels, which as we learned, can help you lose weight. As long as you’re focusing on your health right now, turn off the lights at a decent time, board up your windows to make it dark, unplug all those little red flashy lights in your room, and put some earplugs in. Sleep deep.


2. DRINK AT LEAST 2 LITERS OF WATER A DAY. By water, I mean fresh, filtered water. Get a filtration system in your home. Stay away from plastic unless you want to be fat, infertile, and sick. Here’s a blog post on that by Chris Kresser. Two liters is a pretty random number, and to be honest we all need different amounts of water. Just drink more than you’re used to drinking. Carry a metal bottle around with you all day and sip on it. Put some lemon juice in it or tea bags to make it more palatable if you’re not used to just plain water. Water will help the detoxification period run its course more quickly, and it will make you feel more awake.

3. MOVE THAT BODY! Whatever you need to do to start moving more, do it. I don’t care if that means you go on a walk with your dog every day, join a CrossFit box, start doing sprints up and down your stairs once a day, play basketball with your kids, start horseback riding, take a dance class, ride your bike to work/school, or buy a Sports Journal to give you ideas for at home exercises. Just move. It’s good for you.

Resources for Implementation

We have a couple of products and resources that might help you implement the diet.


1. The Quickstart Guide and Paleo Challenge eBook will help you implement this diet and lifestyle change step by step, and it includes meal plans for 6 weeks in case you choose to keep going after the month is over (we hope you do). The meal plans include weekly menus, grocery lists, and recipes that are totally Paleo. The book explains the diet in plain and simple terms, answers common questions, and helps you troubleshoot if necessary.

2. The meal planning subscription service provides you with weekly downloads of menus and grocery lists that are linked to the recipes on our website. The meal plans use leftovers for lunch almost every day, which saves money and time.

3. Private Paleo Coaching with yours truly. I can help if you need special attention, if you’ve been trying to eat Paleo but just can’t make it stick, or even if you’ve been eating strictly Paleo and are still not seeing the results you want.

4. The Paleo Plan Forums are a place where the Paleo community can support each other. There is a forum called “Paleo Challenge” here, and we highly encourage you to introduce yourself there and ask any questions you might have.

5. The Paleo Plan blog. Search the blog for info when you have questions about things like: how much fruit you should eat, how much protein is too much, what the detoxification period will feel like, and what you should do to modify the diet if you’re an athlete. All of that info is in the ebook, too.


We’re devoted to seeing you succeed in this change. We’re going to try to keep you motivated this month by doing contests every few days, giving you opportunities to win awesome prizes from people and companies like U.S. Wellness Meats, Sarah Fragoso at Everyday Paleo, Tanka Bar, Paleo People, Applegate Farms, and others (we’re not getting paid by any of them for this, by the way). Whether you’re doing a challenge with your CrossFit gym already, with your friends on your own, or with us, tune in to this blog for motivation, information, encouragement, and prizes throughout the month.


Other good ideas…


1. Take “before” pictures with the intention of taking “after” pictures. Get in your bathing suit or a bra and underwear and take some photos from the front, the back and the side. Don’t suck your tummy in!

2. Get some bloodwork done. Ask your doc to do a comprehensive wellness panel on you. That’s the fasting blood work you do every year. If you already have something from the past 6 months, don’t worry about it – you can use that to compare with your “after” blood work. Just make an appointment with your doc to have your lipids, glucose, CBC, and all that other good stuff.

3. Do a diet log. There’s one in the ebook with a point system attached to it (negative points if you cheat, positive points for working out, etc.). Here’s another one for you, too (pdf). Start filling it out to see how you feel before and after you eat NOW, and how you feel before and after you eat in 30 days.

4. Weigh yourself. If you’re legitimately overweight, the scale will likely tell you if what you’re doing is working. For people who don’t have much fat to lose, you may stay the same weight or even gain because you’re going to gain muscle. Weigh yourself weekly.

5. Take some measurements. Waist (at your bellybutton for consistency), hips, thighs, biceps, chest, etc. Write it down. Or go get your body fat percentage measured at a health club, CrossFit gym or somewhere else in town.

6. Do a “before” workout. Even if it’s just how many pushups you can do in one minute without resting, or how fast you can run a mile, or how many burpees you can do in a minute. Do something so you can measure your progress in a month. Even if you don’t start working out consistently this month, you’ll likely see improvements in your performance if you stick to the diet.



10 reasons to love eggs!


I love to eat eggs, and I’m convinced they might be the perfect food (along with avocados). I even learned something new about “egg nutrition history” in #4). Eggs play a significant role in mind and body energy, weight management, muscle strength, brain function, eye health and more! Read on…and read the Fooducate article for more information.

Here are ten reasons eggs should be a part of your daily diet
(reposted from Fooducate:

1. Eggs are real food – They come unprocessed, in their original packaging, and let *you* decide how to prepare and eat them. Pair them with fruits, vegetables, whole grains, low-fat dairy foods and small amounts of heart healthy oil, as part of an overall healthy diet.

2. Nutrient-dense – Eggs have an awesome protein to calorie ratio. One egg contains 6 grams of high-quality protein and all 9 essential amino acids, all for just 70 calories.

3. Vegetarians rejoice – Eggs are reliable and affordable source of protein for you.

4. Lower in Cholesterol – According to nutrition data from the USDA’s Agricultural Research Service, eggs are lower in cholesterol than nutritionists originally calculated. Over 30 years of research have concluded that healthy adults can enjoy eggs without significantly impacting their risk of heart disease.

5. Great for breakfast – Eggs contain no sugars or carbohydrates, unlike many other breakfast options.

6. Vitamin D, naturally – Eggs are one of the few foods naturally containing vitamin D, an important nutrient many Americans lack in their diet.

7. Eggs-cellent vision – Lutein and zeaxanthin are two antioxidants found in eggs that may help prevent macular degeneration, a leading cause of age-related blindness. While eggs contain small amounts of these two nutrients, research shows that the lutein and zeaxanthin from eggs may be more bioavailable (or better utilized by the body) than from other sources with higher content, including supplements.

8. Choline – One egg contains about 125 milligrams of choline, making it an excellent source of this essential nutrient required for life’s most basic functions, such as normal cell activity, liver function and transporting nutrients throughout the body.

9. Fast and easy – An egg meal or snack is quick and easy. Simply beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole-grain English muffin. Top with low-fat cheese and a slice of tomato for a balanced meal. It takes less than two minutes to prepare!

10. Eggs make cents – Eggs are very affordable compared to other high-quality protein foods. At just $0.15 each, eggs are the least expensive source of high-quality protein per serving.

Visit for egg recipes, tips, nutrition information and more.

Tap Here to  learn more about the egg industry and improvements in its environmental footprint.


Sources: Posted on   
March 20, 2014 by 

Sugar: The Bitter Truth

UCSF logoHere’s a great video presentation on the bad affects of sugar, shared by my good friend Charles.

It’s on YouTube, and produced by the University of California TV channel, University of California, San Francisco, Osher Center for Integrative Medicine.

And if you liked the presentation, get the book by Robert Lustig on Amazon:

The bitter truth about sugar

The bitter truth about sugar

Fat Chance: The bitter truth about sugar
by Robert Lustig, on 03/01/2013

Even Mike from “Six Pack Shortcuts” on YouTube mentions that he’s reading the book and incorporating its message into his life routine.

…and while viewing YouTube, I discovered another good one on Probiotics and bad bacteria, related to refined sugar consumption. It’s got some good info (with a little marketing and sales hype thrown in), but there’s some good facts about how aspartame got a bogus FDA approval, how it contributed to heart disease, and how a bacteria called “candida” is causing an epidemic health concern in America.