Basics for a Good Diet
by Patricia Pimentel Selassie, ND, CNS
Your diet should be a diet that stimulates your immune system and includes lots of nutrients to combat cancer. The diet should decrease inflammation in your body and even out your blood sugar. With the diet recommended below, you will be meeting these requirements. Whole Foods: Concentrate on consuming whole foods only! This consists of food found in nature i.e. it comes off a tree, grows in the earth, runs on the land or swims in the sea. In general whole foods do not come out of a box.
Organic Foods: Eat organic when possible. Your body will package up toxins and pesticides and move out of your body prior to fighting cancer. If your body does not have to work on fighting toxins and pesticides, think of all the energy and time it will have left to clean up and fight cancer. When you cannot buy organic, wash produce with Environne Fruit and Vegetable Wash to remove pesticides.
Protein: Have protein at every meal and snack. Protein is the basis for your immune cells. Plus protein will even out our blood sugar throughout the day especially if you have protein in the morning. Protein will also help you maintain muscle mass and help strengthen you. Good protein sources are lean meats, fish, eggs, legumes, beans, lentils, yogurt, nuts, and seeds. Good quick protein snacks are apples and almond butter, hummus and carrots, or celery and bean dip, low sodium lentil soup, and I know you love those protein packed almonds and walnuts.
Whey Protein: A great way to get protein into your diet is to make whey protein shakes (see supplement section). Mix 2 scoops (that’s 26 grams of protein) of the whey protein. Add 1 cup of almond milk (Almond breeze unsweetened vanilla or chocolate is a good brand) and blend with a ½ frozen banana or frozen berries and a handful of greens. Drink and Enjoy.
Good Fats: Cook with olive oil for most dishes or coconut oil when you are cooking with higher heat. Avoid corn, vegetable, corn, and soybean oil. Do not eat trans fat or hydrogenated fats (remember to read the ingredient list). Avoid saturated fats found in meat – lean cuts of meat). If you like butter, have butter form grass-fed cows. You will taste the delicious difference. You will usually find bad fats in store bought pastries, cakes, muffins, donuts, or cookies, so avoid these foods.
Eat Fish: Another good source of both good fats and protein are cold-water fish, which are high in Omega 3 fatty acids. Omega 3 fatty acids are very important anti-inflammatory nutrients. Always buy wild-caught not farmed fish. Farmed fish usually contains contaminants, hormones, dyes, etc. Good fish to eat are salmon, sprat, anchovies, sardines, cod, tuna, and halibut. Avoid White Foods: These foods spike your blood sugar in unhealthy ways. White bread, white flour, white rice, white sugar, salt, pastries, crackers, noodles, etc. You do not have to cut them out completely, just make sure it’s a smaller portion of your meal as compared to the protein and vegetables.
Eat lots of Colored Foods: Fruits and veggies contain many antioxidants that help fight cancer. It is very important that you get 2-3 servings or fruit and 2-3 servings of vegetables every day. One serving includes one small piece of fruit, 1 cup raw vegetable, and ½ cup cooked vegetable. Seeing a rainbow on your plate ensures that you are getting a variety of vitamins, minerals, and antioxidants. Important Anti-oxidant, Hormone-modulating Fruits and Veggies are: berries (blueberry, raspberry, blackberries, goji berries, etc) and cruciferous vegetables from the brassica family. These include brussel sprouts, broccoli, kale, artichoke, cabbage, cauliflower, spinach, etc. Try to eat one of these types of foods daily.
Cook with Spices: Spices encourage apoptosis (programmed cell death) of cancer cells. Use garlic, turmeric, rosemary, cumin, cinnamon, nutmeg, cumin, etc. Fresh cilantro and parsley are important for moving heavy metals out of the body.
Organic Green Tea: Drink as often as you can. The more the better! Aim for 5 cups. This diet is the basis to bring you the best results. Please try every single suggestion on this page at least once. Hopefully, in turn, you will enjoy these suggestions and incorporate every single one of them into your daily life. Thank you for letting me be a part of your healing journey.