Eat to Live: The XY Wellness Diet · 2019-05-02 · Eat to Live: The XY Wellness Diet Before we...

EattoLive:TheXYWellnessDietBeforewetalkaboutanythingelse,Iwantyoutotakeaminutetoreflectbackonwhatyoufeltwhenyouwereinitiallydiagnosed.

Acancerdiagnosisisdisorienting.Suddenly,yourlifeandfuturefeellesswithinyourcontrolthantheydidjustmomentsbeforeyouheardthosewords.Yes,youalreadyknewthatmuchoflifeisbeyondyourcontrol—butthiswasablunt,unwelcomereminder,morerealthananythatevercamebeforeit.

Ifyou’relikeme,inthatmoment,yourquesttoreclaimpowerandagencyoveryourbodybeganinearnest.

OurprimarymissionatXYWellnessistomakesurethatthepathtowardthatgoalisclearforyou.Anditallstartswithgoodnutrition.Becauseforallofthefactorsthatareoutofyourhandswhenyou’reupagainstcancer,there’sonethingyoustillcancontrol—andthat’swhatyouputintoyourbody.

Thechoicesyoumakearepowerful.Andtherightoneswillgiveyoutheedgethatyouneedtothriveinthefaceofyourdiagnosis…andtoemergefromthefightevenstrongerthanyouwerebefore.

Buttherealityisthatyourdietiseitherpartofthesolutionorpartoftheproblem.Therearefoodsthatboostyourabilitytoconquerdisease,justastherearefoodsthatwillactivelyfuelillness.Andtakingfullcontrolofyourownnutritionisonewaythatyoucanmakeanimmediate,noticeabledifference.

Youarethe"captainofyourownship"inthisfightagainstcancer.Butyou’regoingtohavetoworktokeepitmovingintherightdirection.

Asalways,it’snotaquestionof“if”youcandoit,butofhowquicklyandeffectivelyyoucanmakenewhabitsawayoflife.We’reheretoshowyouwhatneedstobedone,andtogiveyoutheknowledgeandtoolsyouneedtosucceed.Therestisuptoyou.

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Butlet’sbeclear:We’renotproposingadeprivationdiet.Quitetheopposite,infact.

OurgoalatXYWellness—boththroughourdietplanandournutritionalsupportregimens—istotransformwhatyouconsumeintoapowerfulweaponagainstcancer.Andintheprocess,weaimtointroduceyoutothejoyandpleasureofpreparingandeatingrealfood.

Yes,youwillhavetomakesomechanges.Butthisnewwayofeatingfeaturesfinecuisineunlikeany“diet”foodyou’velikelyhadbefore.Sotrustuswhenwesaythatyourfamilywillhappilybejoiningyouformeals.(Besuretomakethemdothedishes!)

Butinorderforthistowork,wealsoknowitneedstobesustainable.Inotherwords,we’renotinterestedinmilitanceattheexpenseofliving.Wedo,however,wantyoutofinishthisreportwithabetterunderstandingofthetradeoffsthatyoumakewitheverydietarychoice.Andarmedwiththisnewawareness,wewantyoutochoosewhatevermakesthebestsenseforyou.

Sodon’tbeoverwhelmed!There’snoneedtobe,asnooneisexpectingperfectionfromyou.Wearesimplyheretoempoweryoutomakeinformedchoicesthatreflectyourpreferencesandpriorities.

Fornow,andasalways,proceedatapacethatyoucansustain.Andfeelconfidentinthefactthatyouarenotjusttakingactivemeasurestoboostyourbody’sinnateabilitiestowardofillness,youarealsodiscoveringasmarterwayofeating—andenjoying—realfoodlikeneverbefore.

Yoursinhealth,

DavidGuintherCo-founder&CEOofXYWellness…andprostatecancersurvivor

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Letfoodbethymedicine WhenHippocratessaidto“letfoodbethymedicine,”heobviouslywasn’treferringtonutritionalsupplements.Butintoday’sworld,thiswisdommostcertainlyapplies.

Understandingthepower(andlimitations)oftherightchoicesinyourfightagainstcanceristhefirststeptowardconqueringthedisease.Solet’sstartbytalkingaboutwhatasmartdietcan’tdo.

Scientificresearchhasidentifiedanumberofnaturalcompoundsthatareefficaciousinthetreatmentofcancer.Unfortunately,thereisfrequentlynopracticalorrealisticwaytoingesttherecommended,therapeuticdailydosagethroughdietalone.

Forexample,studiesindicatethatacompoundfoundinredwinecalledresveratrolhasanti-cancer,anti-inflammatory,anti-aging,andanti-diabeticbenefits.Therecommendeddosageis100mgperday—theamountyouwouldfindinapproximately125glassesofredwine

Idon’tknowaboutyou,butthisisonecasewhereIamgoingtogowiththehigh-qualitydietarysupplementalternative.

AtXYWellness,weformulatedietarysupplementstodelivernecessary,condition-specificcompoundsinquantitiesthatdietalonecannot.Thisdietwillprovideagreatfoundationtobuildupon,butbuilduponitwemust.

Thatbeingsaid,smartlifestylechoicescontributenotjusttoyourqualityoflife,butalsotoyourabilitytocombatdisease.

Yourchoices—withrespecttodiet,exercise,stressmanagement,sleepquality,andsupplementation—allcomplementeachother.Goodchoicesandhabitshaveasynergisticpositiveeffect,justaspoorchoicesandhabitshaveasynergisticnegativeeffect.

Ifyouarewillingtoestablishtherighthabits,youareputtingyourselfintothebestpossiblepositiontoimproveyourprognosisandqualityoflife.Withthat,let’sgooverthesevencoreprinciplesoftheXYWellnessDiet:

1.Cancer-fighting:It’sabundantinphytonutrientsthatactivelyinhibitcancergrowth.2.Anti-inflammatory:Itminimizesgluten,dairy,andotherinflammatorytriggers.3.Immunesystemboosting:It’srichinantioxidantsandimmunesystemenhancers.

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4.Low-glycemic:It’sfreeofgranulatedsugarandlowinrefinedflour.5.Pesticide-free:It’sorganicwhennecessary,yet"conventional"whenappropriate.6.Delicious:It’sfresh,local,top-quality,enzyme-rich,vibrant,cleancuisine.7.Doable:Theremaybealearningcurve,butit’snothingthatyoucan’teasilymaster.

Inthisreport,we’llgoovereachoneofthesecoreprinciplesandexplainwhythey’resoessentialforthrivinginthewakeofyourdiagnosis.Remember,youareincompletecontrolofwhatyouputintoyourownbody.Isn'tittimetousethispowerwisely?

Puttingoutthefire Digestionshouldnotbeastressfulprocessforyouorforyourcells.Thisiswhyoneofthefirstprinciplesofourdietisminimizinginflammation.Youhaveprobablyheardfromhealthexpertsthatinflammatoryfoodsare“bad”andimportanttoavoid.Buteatingthesefoodsdoesn’talwayscausevisibleproblems.Andbecauseofthat,itcanbehardforthismessagetoreallysinkin.Solet’sstartoutbytalkingaboutwhatinflammationisandhowitaffectsyourbody.

Inflammationhasearneditsplaceamongthenegativelychargedhealthbuzzwordsofourtime,butitisnotbadinitself.It’syourbody’snaturalresponsetothreatssuchasinjuries,infections,andviruses.

Inotherwords,thebodycan’thealproperlywithoutbecominginflamed.Butthisacuteinflammationisn’tthetypethatwe’retalkingabouthere.

ThekindofinflammationthatweaimtominimizeintheXYWdietissystemic,chronic,unnecessaryinflammation—thekindthatleadstodisease.(Forexample,anydiseaseendingin"-itis"—e.g.,prostatitis,arthritis,bronchitis,etc.—referstoaninflammatorycondition.)

Inflammationisaleadingfactorinthedevelopmentofcancer,andhasanumberofdifferentcauses:

• Infections,includingviruses,bacteria,parasites,andfungi

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• Surgery(e.g.,RadicalProstatectomy,Brachytherapy)• PhysicalTraumasuchastissuedamageduetocollision,radiation(e.g.,EBRT),burns,or

frostbite• Vaccinations• Chemicals,inparticularpesticidesandhouseholdcleaningproducts• HighBloodPressure• HighEstrogenlevels• Smoking• SugarandProcessedFoods• FreeRadicals• Obesity• ChronicFatigue• HypersensitivityReactions,suchasoverlypowerfulallergicreactions

Butthegoodnewsisthatyoucaneasilyreduceyourbody’sinflammatoryburdenwithafewsimpledietarymodifications.Morespecifically,anti-inflammatoryeatingmeansminimizingoreliminatingfromyourdietthevariousfood-relatedtriggersofinflammatoryresponsesinyourbody—andafewbigplayers,inparticular.

Minimizeyourconsumptionofgluten.

Glutenisaproteininwheatandothergrains.Formenwhoareeithersensitiveorallergictogluten,thisproteinishighlyinflammatory.Andthebadnewsisthatit’smorecommonthanyoumightthink.Celiacdiseaseisthemostsevereformofglutenallergy,andisageneticautoimmunedisorder.Butglutensensitivitycanmanifestwithvaryingdegreesofseverity.Clinicalevidencesuggeststhatmorethanhalfofallthosetestedshowsignsofsomelevelofglutenintolerance.

Youcanhaveyourdoctortestyouforglutensensitivity,butamoreaccurateandeffectivemodeofassessmentisthroughtheeliminationdiet.Thissimplyinvolveseliminatingallglutenproductsandthengraduallyreintroducingthemwhilemonitoringanypotentialallergicreactionsordiscomfortsuchasskinrashes,stuffynose,tiredness,mentalfatigue,feelingofbloated-ness,oritchyskin.

Becausebloodtestsarenotoriouslyunreliable,andsensitivitiescandevelopatanytime,limitingyourexposuretoglutenisadvisableevenifyou’reunsureastoyoursensitivitytogluten.Theeasiestwaytodothis?Simplyreducingyourintakeofsimplecarbssuchasflour,whichwillnaturallyreduceyourexposuretowheatgluten.Butifyounoticesignsofsensitivity(orworse)thebestcourseofactionistoeliminateglutenfromyourdietaltogether.

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Beawarethatglutenishiddeneverywhere,especiallyinprocessedfoods.Why?Becauseit’scheap.Forexample,evensoysauceorcaramelsaucecontaingluten.Sobevigilantandonthelookoutforthesestealthytermsfororsourcesofgluten:

Binders BlueCheese BouillionBran Brewer’syeast BulgurCerealbinding Chilton CouscousDurum Ediblestarch EmulsifiersFarina "Fillers" HydrolyzedplantproteinHydrolyzedvegetableprotein

Kamut Kasha

Malt Maltflavoring MaltvinegarMatzo Modifiedfoodstarch Monosodiumglutamate

(MSG)"Natural"flavor Rye SeitanSemolina Somespicemixtures

Soysauce

Spelt Stabilizer SuetTeriyakisauce TexturedVegetableProtein

(TVP)Wheatgerm

Wheatprotein

Thebestalternativetogluten-filledpackagedandprocessedfoodsarefresh,whole,naturallygluten-freefoods.Thereareplentyofthem!

Thatsaid,asawarenessofgluten-sensitivityorintolerancehasincreased,sohavethevarietyandqualityofgluten-freepackagedalternatives.Seekoutanyofthesegreatoptions,tonamejustafew:

• BakingMix:Pamela'sProducts,SimpleMills,orBob'sRedMill• PizzaCrusts:Udi'sGFThinCrustorSimpleMillsGFPizzaDoughMix• Pasta:TraderJoe'sBrownRicePastaorBionaturaRice/Potato/SoyPasta• Crackers:Mary'sGoneCrackersorBackToNatureGluten-free• Bread:Udi'sGFWholeGrainorWFMBakehouseGFWholeGrain• EnergyBars:PickyBarsorVegaSportProteinBars• Beer:Green'sEndeavororBrunehautBioBlonde• SoySauce:San-JTamariWheat-Free

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Minimizeyourconsumptionofconventionallyraiseddairyandmeat.

Thetypesofsaturatedfatfoundinmostdairyproductsmakeitacommoninflammatoryfoodgroup.Andjustaswithgluten,youmaynotrealizethatyouareintolerant.

Researchhasalsolinkedhighdairyconsumptiontoprostatecancerrisk,notleastofallduetothehighlevelsofhormonesfoundinmostcommercialdairyproducts.

Likewise,nearlyallfactory-farmedmeatsareinjectedwithorexposedtosteroidsandhormones.Oneofthemanyconsequencesofthisisthatthesemeatsarehighinarachodonicacid,whichproducesinflammation.

Solookforthefollowingwhenshoppingforororderingmeat:

• Grass-fed• Free-range• Hormone-free• Steroid-free• Cage-free

Meanwhile,ifyouknoworsuspectthatyouaresensitivetodairy,worktowardseliminatingitfromyourdiet.Thatfreshmozzarellaorfour-year-agedcheddarisnotworthitwhentokeepinmindourgoalofstrengthening,nottaxing,yourbody.

Beawarethatdairyishiddeneverywhere,especiallyinprocessedfoods.Why?Itischeap.Sobevigilantandonthelookoutforthesestealthytermsfororsourcesofdairy:

• Casein• Caseinate• Whey• Lactalbumin• Lactoglobulin

Thereareplentyofgreatsubstitutesforanimalmilk,includingalmondmilk,andcoconutmilk.Intermsofcheese,otherthansomenicenutcheesestherearenotwhatweconsidertobegreatsubstitutes,butdependingonyourintendeduse(e.g.,oncrackers),therearesomegreatalternativestoconsidersuchas:

• Olivetapenade• Hummus

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• BabaGanoush

Ifyourcravingfordairyisstrong,thismaywellbeasignthatyouareindeedsensitiveorallergictoitsinceresearchshowsthatwefrequentlycravefoodsthatweareallergicto.Thatsaid,inapinch,werecommendtheoptionofanunsweetened,allnatural,nonfat,hormone-free,Greek-stylestrainedyogurtsuchasFAGE.

Increaseyourconsumptionofanti-inflammatoryfoods.

Eliminationisjustonehalfofthebattleagainstchronicinflammation.Youcanalsoeffectivelycounteractitbysuppressingkeyplayersintheinflammatoryprocess,suchasNFkappaBandCOX-2enzymes.Andbelieveitornot,doingsowithoutdrugsisactuallyeasy.

Oneofthebestwaysistoaddawidevarietyofanti-inflammatoryspicesandherbstoyourdishes:

• Turmeric• Ginger• Basil• Cloves• Rosemary• Fennel• Coriander• Anise• RedChili

Youwillalsowanttoseekoutfoodsthatareabundantinomega-3fats.Theseessentialfattyacidsnotonlyinhibitinflammation,they:

• Lowercholesterolandtriglycerides• Preventcancercellgrowth• Reducehighbloodpressure• Regulatefoodintake,bodyweight,andmetabolism

SomegreatsourcesofOmega-3FattyAcidsinclude:

• Seedsandtheiroils,suchasflax,grapeseed,andpumpkinoils• Nutsandtheiroils,suchasalmonds,walnuts,andcashews• Olivesandoliveoil• Fishoilsandcertainfish,suchaswildsalmon,mackerel,andsardines

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Ultimately,weknowthatchronicinflammationposesamaterialrisktoourhealthandourabilitytocombatdisease.Andweknowthatwecanreduceourexposuretoinflammatoryagentsbysimplymakingsmarterdietaryandlifestylechoices.

Sowhileremovingallofthesetriggersfromyourdietmayseemextreme,giveitatry.Youwilllikelyfindthatit’snotasdifficultasyouthink.And,ifduringtheinitialfewdaysyoufeelasifyouareexperiencingsomethingakintowithdrawalsymptoms,thenthere’sagoodchanceyouare…thusreinforcingtheneedforchangeoverall.

ArmingyourimmunesystemLifeisaboutchoices.Wehavecompletecontroloverwhatweeat.Therealityisthatthroughthechoiceswemake,weareeitherworkingfororagainstourownbestinterests.Therightfoodchoiceswillboostourimmunesystem,whilethewrongchoiceswilltaxorcompromiseit.

Here’swhythat’simportant:Yourfirst—andbest—defenseagainstcancerisyourbody’sownimmunesystem.

Therearefoodsthatwillboostyourbody'snaturalabilitytofightdisease,justastherearefoodsthatwillsuppressthisability.Sohowcanyoufortifythesedefensesthroughyourdiet?Thestrategyissimple…

Eatfoodsthatarelowontheglycemicindexscale.Highbloodsugarneedlesslytaxesyourimmunesystem.And,infact,asingle tablespoonofsugarwillleaveyourimmunesystemworkingathalfcapacityfor4ormorehours?Sotokeepyourbloodsugarsteady,werecommendthatyoueatalowGIdiet.(Moreaboutthatinthenextsection.)

Eatantioxidant-richfoods.Onceagain,yourimmunesystemisyourprimarynaturaldefenseagainstdisease.Antioxidantsmobilizeourimmunecellsandcombatcellulardamagebycollectingfreeradicalsthatfuelcancer,causelungandheartdamage,skindegeneration,muscularsoreness,andfatigue.

Highantioxidantfoodsinclude:

• Fruits:especiallyblueberries,oranges,watermelon,tomatoes,grapes,raspberries,acai,cranberries,andstrawberries.Berriesareamongthemostpesticideladenconventionalfruits,soalwaysbuytheminorganicform.

• Vegetables:especiallyleafygreenvegetables(likespinach,kale,chard,mustardgreens),carrots,yellowpeppers,andsweetpotatoes.

• Nuts:especiallyalmonds.• Tea:especiallyGreenandRooibos.

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• Blue-greenalgae:especiallyspirulina,chlorella,andseaweed.Blendthemintoasmoothie.

• Eatmoregarlicandonions.Althoughnotbreath-friendly,theyarerichinsulfurcompoundsthatboosttheactivityofnaturalkiller("NK")cellsandT-helpercells,whichmanageyourimmunesystem.

Eatmoremushroomsandseaweed.TheyalsoboostNKcellactivity.GoodchoicesincludeAgaricus,Shitake,andMaitake—andNori,Wakame,Kombu,Arame,andDulse.

Avoidcrapwheneverpossible.Youknowwhatwe’retalkingabout.Trytoavoidbeveragesthathaveaddedsugar.Trytoreducetheamountofrefinedflourinyourdiet.Andalwaysrecognizethat"convenience"doesnotrequireabaddietarychoice.

ReininginrunawaybloodsugarBeyondtheseriousproblemofdiabetes,highglycemicfoodslikesugarfeedcancerbygeneratingexcessinsulinandinsulingrowthfactors.Aswementionedabove,highglycemicfoodsalsosuppressourimmunesystem.

Sinceyourpost-diagnosisbodycannotaffordtobetaxedthisway,highglycemicfoodssimplyhavetogo.Thisobviouslyincludesrefinedflourandsimplecarbohydrates.

Forexample,"whitefoods”suchasmashedpotatoes,whitepasta,whitebread,andwhitericemightaswellbesugarsincetheymetabolizeinsimilarways.Anotherexampleiscornsyrup,whichisahiddensimplecarbohydrateinmanyprocessedfoods.Itmetabolizesatlightningspeed,causinganevenmorerapidspikeinbloodglucoseandinsulinreleasethansugardoes.

Rememberthatyourdailygoalistocreateatrulyhostileenvironmentforprostatecancer,tobecomeevenmoreofaninhospitablehost.Youwanttoboostyourbody'sinnateabilitytogeneratehealthycellsandtosuppressfurthergenerationofaberrantcells.Andthatmeansavoidinganythingthatwilltaxyourimmunesystemordamageyourbody'sabilitytosuccessfullybattlethedisease.

Whatiscapturedinaglycemicscore?Theglycemicindex(GI)measurestheamountbywhichaparticularfoodincreasesyourbloodsugarcomparedtotheamountbywhichthesamequantityofwhitebreadwouldincreaseit.GIisasystemdesignedtorankfoodsaccordingtotheiraffectonyourbloodsugarlevel.Itmeasureshowquicklyafoodconvertstosugar.

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Foodswithcarbohydratesthatbreakdownrapidlycauseadramaticriseinyourbloodsugarandinsulinlevelslargelybecauseyourbodyneedslessenergytoconvertsuchfoodsintosugar.ThesefoodsareassignedhighernumbersontheGIscale.Foodswithlowernumberswillcauseyourbloodsugartoriseandthenfallmoreslowlythanwillfoodswithhighernumbers,andhavebeenshowntosatisfyhungerlongerandminimizefoodcravings.TheGIvalueofafoodcanvarydependingonanumberoffactorssuchasripeness,storagetime,cookingmethod,variety,andthefoodcombinationinthemeal.FoodswithaGIscoreof55orlessaredefinedas"lowGI"andfoodsaGIscoreof70orabovearedefinedas"highGI."Analternativemeasure,theglycemicload(GL),maybeamoreaccurateindicatorofcarbohydrateconversionanditseffectonyourbloodsugarandinsulinlevelsbecauseitprovidesameasureofanoverallimpactonourbloodsugarandinsulinlevel.FoodswithaGLscoreof10orlessaredefinedas"lowGL"andfoodsaGLscoreof20orabovearedefinedas"highGL."ThearemanypubliclyavailablelistingsoftheGIandGLvaluesofpopularfoods,alongwiththeircarbohydratecontent.Pickoneupandrefertoitwhileplanningmealsandshopping.Eventually,youwillknowwhatyouarelookingtoloaduponandwhatyouarelookingtoavoid.

SowhatdoIneedtodo?

Keepyourfoodchoicesaslowontheglycemicindexandglycemicloadscaleaspossible.Alsopairorcombinefoodchoicestominimizetheirglycemicimpact.Proteinsandhealthyfatslowerthespikeinyourbloodsugar,sobeingmindfuloffoodcombinationswillhelpyouinapinch.Forexample,abananawithalmondbutterisfarbetterforyouthanabananaalone.

Forsimplicity,hereisasampleoffoodstoloadupon:

• Organicvegetables,includingasparagus,broccoli,cucumbers,lettuce,spinach,andzucchini

• Organic,free-rangeeggs• Free-range,grass-fedmeats• Wild-caughtsalmonandothercoldwaterfish• Nuts,includingalmonds,cashews,andwalnuts• Oliveoil• Beans,includingblack,chickpea,andlentils• Highproteingrains,inparticularquinoa• Organicfruitwheneatenincombinationwithaproteinorhealthyfat

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• NonfatplainGreekyogurt

Andhereisasampleoffoodstoreduceyourconsumptionoforavoidaltogether:

• Sugar,includingcornsyrup• Processedfoods,includingbread,pasta,andcrackers• Lowproteingrains,includingwhiteandbrownrice• Dairy,withtheexceptionofnon-fatGreekyogurt• Limitfruitintakeunlesseatenincombinationwithaproteinorhealthyfat• Starchyvegetablessuchaswhitepotatoes

Whataboutmyneedtofeedmy"sweettooth?"

Trytogetoveritbyrememberingyourpriorities.Thatsaid,somesugarsubstitutesarehealthy,whilesomeothersarenot.Avoidartificialsweetenerssuchasaspartame,sucralose,andsaccharinesincetheyarecomprisedofsyntheticchemicals,whichwillincreasethetoxicburdenonyourbody.Instead,sticktonaturalsugarsubstitutessuchassteviaanderythritol.Thesearegoodoptionsinmoderation.

AfewwordsaboutproteinandfatProteinisessentialtoawiderangeofbodilyfunctionsandinbuildingandrepairingmuscle.Noargumentthere.Whatwedoobjecttoishowthemeatanddairyindustrieshavespentmillions,ifnotbillions,onconvincingusthattheonlysourceofhighqualityproteinaretheirproducts.

Thisissimplynottrue.

Proteinsconsistoftwentyaminoacids,ofwhichelevenarenaturallysynthesizedbyourbody.Weareabletogettheremainingnine,whicharealsoknownasEssentialAminoAcids,fromthefoodsweeatandthenutritionalsupportwithwhichwecomplementourdiet.

Sotobeclear,ourbodiesneedtoingestthesenineEssentialAminoAcids,notproteinperse.ThisisakeypointsincetheseEssentialAminoAcidsareavailablefromawidevarietyofplant-basedfoods,andthusarecertainlynottheexclusivedomainofanimalproducts.

Theargumentthatanimal-basedproteinismorecompleteisdisingenuous.Althoughourbodiesprocessplant-basedEssentialAminoAcidsdifferently,thenetresultisthesamewithoneexception:Plant-basedsourcesdonotbringwiththemthesaturatedfatandcaseinpresentinmeatanddairy.

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Thetruthisthatawholefood,plant-baseddietwillgiveyoueverythingthatyouneedtobehealthyandtofunctionatpeaklevels.Aswithanydiet,youneedtobesmartaboutitintermsofmakingsoundchoicesandincorporatingawidevarietyoffoodssuchas:

• NutsandNutButters• Seeds(e.g.,chia,sesame,sunflower)• Legumes(e.g.,greenpeas,edamame,chickpeas)• Grains(e.g.,quinoa)• Vegetables(e.g.,leafygreens)

Sodonotbefooledbyfoodindustrymarketingcampaigns.YoucaningestanamplesupplyofEssentialAminoAcidswithoutconsuminganydairyormeatproducts.

Findadietaryregimenthatworkswellforyou,butensurethatitconsistsofwholefoodsandisprimarilyplant-based.Thereareleansourcesofanimalprotein,ofcourse,soonceagain,findwhatworksbestforyouandsticktoit.

Don’tskimponomega-3s

Anothercommonmisconceptiontotackleisthecommonnarrativearoundfat—namely,thatit’ssomethingtobeavoided.

IntheXYWellnessdiet,therearetwokindsofhealthyfats:monounsaturated(MUFA)andpolyunsaturated(PUFA).Unsaturatedfattyacidsaremadeupofeitherone(mono-)ormultiple(poly-)unsaturatedfattyacidchainsstucktoaphosphatemolecule,whichcarriesthechainswherevertheyneedtogo.

Generally,youfindPUFAsinplantsandfish,MUFAsinonlyplants.Oneofthemostimportanthealthyfatsforyourdailythrivingisomega-3.

Omega-3fattyacidsareonekindofessentialPUFAthatplaysanimportantroleinbraindevelopmentandnormalgrowthintherestofyourbody.They’recalled“essentialfattyacids”becausethehumanbodycan’tproduceenoughofthemonitsown;ithastogetthemfromfood.Morespecifically,wegetthemfromfattyfish.

Omega-3sareusefultousmenfortwomainreasons.Firstofall,ahealthyamountofomega-3sisconsistentlyassociatedwithadropincardiovascularrisk.Butinadditiontoreducingtheriskofheartdisease,theycarryaspecificbenefitformiddle-agedmen.

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Researchshowsthatmencandecreasetheirriskofprostatecancerbytakinganomega-3supplementtwiceaweek.AcriticalanalysisrecentlypublishedintheProceedingsofMayoClinicconfirmedthisknowledge

Despitesomecontroversy,theevidencepointsmostconsistentlytowardomega-3supplementationandfattyfishconsumption.Twosupplementsortwoservingsaweekwilldo,andwerecommendwild-caughtsalmon,herring,mackerel,anchovies,orsardines.

Morecancer-specificfood“cures”

No,wedon’tmeanliteralcures—ifonlyitwerethatsimple.Butthefactis,doublingdownoncertainchoicescanmakeaverydramaticdifference.

Thekindsoffatthatyouconsume,forinstance,haveastrongimpactonyourcancerrisk.Oneofthemostrecentarticlesonthesubjectidentifiedwalnut-derivedfatsaspotentialcancer-fighters.Researchersfoundthatthisfatnotonlydecreasedrats’cholesterol,butalsoslowedthegrowthoftheirprostatecancerAnimalfat,bycontrast,wasrecentlyfoundtospeedupthegrowthofcancerButfatisnottheonlyfactor.Recentresearchhaspinpointedcountlessfoodsthatactivelyworkagainstcancer.Suchfoodscountertheactivityoffreeradicalsandinducecelldeathintumors

Phenoliccompoundssuchasthosefoundincurcuminandgreenteaactivelycombatdevelopingcancercells.Inaddition,cruciferousvegetablessuchasbroccoli,cauliflower,andBrusselssproutscontainhighlevelsofsulphuriccompounds,whichinducespecialenzymesthatdetoxifythebody.

Wecouldgoonandonabouttheevidence,butintheinterestofkeepingitsimple,weliketocitethe“ABCs”ofcancer-fightingfoods:

! Antioxidants.Lookforthesecrucialchemicalsinberriesandgreenorblacktea.

! Beta-carotene.Thishelpfulcompoundcanbefoundincarrots,sweetpotatoes,andcitrusfruits.

! Cruciferousvegetables.Yourbestbetsarebroccoli,cauliflower,andBrusselssprouts.

! D,theVitamin.Filluponfattyfish,andspendsometimeinthesunshinetomakeitcount.

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! Epicatechins.Thesecancer-fightingcompoundscanbefoundinseveralkindsoftea,andtheyalsoappearinchocolate,insmallamounts.

! Friendlyfats.Thefriendliestfatsaremonounsaturatedandarefoundinfruits,vegetables,andnuts.Avocados,flaxseed,sunflowerseeds,andwalnutsareourgo-tofattyfriends.(Anddon’tforgetyourOmega-3s,listedbelow.)

! GrapesandGarlic.Grapescontainresveratrol,whichhasbeenshowntoaidinthefightforhealth,andalliumslikegarlicandonionshavebeenshowntobeincrediblyhostiletocancergrowth.

! Horseradish.Spiceupslicedtomatoesorfreshfishwiththiscancer-fightingcrucifer.

! Indolesandisothiocyanates,whichcanbefoundinkale,broccoli,cabbage,andcauliflower.

! Jalapeños,whichcontaincapsaicin,awell-knowncancer-fighter.

! K2,thevitamin.Thisonehasbeenshowntosupporthealthyheartfunctionandfightprostatecancer.

! Lycopene,whichisfoundintomatoes—especiallytomatosauce.

! Mushrooms.WerecommendReishi,Maitake,AgaricusblazeiMurill,andCoriolusVeriscolor,whichcontainlectinandpolysaccharidessuchaslentinan.

! Nuts,dependingonthevariety,cancontainquercitin,campferol,orselenium.

! Omega-3fattyacids.Asmentionedabove,lookfortheseinwild-caughtsalmonandotherkindsoffish.

! Polyphenols,aspecifickindofantioxidant,whichcanbefoundingrapes,grapeproductssuchaswine,andmanyotherfruits.

! Quercetin,mentionedbrieflyabove.Thisisahelpfulflavanolfoundinfruitsandvegetableswhichhasbeenshowntoincreaseimmunity.

! Resveratrol,foundinsmallamountsinredwine.Werecommendtakingresveratrolinsupplementform.

! Sulphuriccompounds,whicharethecrucialcompoundincruciferousvegetables.

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! Turmeric,adelicious,cancer-fightingspice.

! Unwind.Okay,soit’snotafood.Butchronicstressisstronglyassociatedwithanincreasedriskofcancer,soit’sessentialthatyoumaketimetodecompress.

! VarietyofVegetables.Youcan’tgowrongchompingonadifferentvegetableeveryday.

! Water.Makeplainoldwateryourgo-tobeverage.Itwillrehydrateyouwithoutanyaddedsugarsorotherartificialingredients.

! X-ercise!Witheverygoodfoodthereisagoodworkouttometabolizeit.Keepyourbodyfueledformovement.

! Yams,which,someevidencesuggests,caninhibittheactivityoffreeradicals

! VitaminZ,i.e.agoodnight’ssleep.Again,notafood—butit’severybitasimportant.CatchyourdailyrecommendedvalueofZs(betweensixtoeighthours)everynighttoreduceyourriskofcancer,aswellasreduceyourstress.

Hitevery“letter”onthislist,andyourbodywillbearmedwithallofthetoolsitneedstothriveinthewakeofyourdiagnosis.

Eatingfresh,eatingclean,eatingsmart

Asyouseektoboostyourbody'sabilitytocombatillnessanddisease,thelastthingyouwanttodoishandicapyoureffortswithunnecessary,avoidableexposuretotoxinssuchaspesticides.That’swhyit’ssoimportanttomakesmartchoicesaboutwhatyouputintoyourshoppingcartandontoyourplate.

"Conventional"produceisexposedtopesticides(e.g.,herbicides,insecticides,andfungicides)thatcannotalwaysbecompletelywashedaway.Bycontrast,"organic"produceisnotexposedtopesticides.Inotherwords,

Conventional=Organic+Pesticides

Youwouldnotchoosetoaddasprinkleofpesticidestofoodyouareabouttoeat,butthisiswhatyouareineffectdoingwithatleastasubsetof"conventional"produce.Butthatdoesn’tmeanyouhavetoeat100-percentorganic,100-percentofthetime.

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Bybeingawareofwhichfruitsandvegetablesaremostsusceptibletoseriouscontaminationbypesticides,youcanbuyonlytheorganicversionsoftheseitems.

ThereisanorganizationcalledtheEnvironmentalWorkingGroupthatissuesapesticideavoidanceguideeveryyear.Theirannuallistsidentifywhichitemsyoushouldonlybuyorganic,andwhichitemsyoucansafelybuyasconventional.

Whatarethe"DirtyDozen"thatIshouldonlybuyinorganicform?

1. Strawberries2. Spinach3. Kale4. Nectarines5. Apples6. Grapes7. Peaches8. Cherries9. Pears10. Tomatoes11. Celery12. Potatoes

Whatarethe"CleanFifteen"thatIshouldbecomfortablebuyinginconventionalform?

1. Avocados2. SweetCorn3. Pineapples4. SweetPeasFrozen5. Onions6. Papayas7. Eggplants8. Asparagus9. Kiwis10. Cabbage11. Cauliflower12. Cantaloupes13. Broccoli14. Mushrooms15. HoneydewMelons

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Bearinmindthattheseareonlythelatestlists.Itemswillvaryfromyeartoyear—butyou’llseealotoftheusualsuspectsmakingrepeatappearancesatvariousslots.Still,it’simportanttocheckbackeveryyearforthelatestversions.Ofcourse,pesticidesaren’ttheonlyconsiderationintheefforttoeat“clean.”Fresh,enzyme-rich,localfoodsarealsobetterforyourbodythanprocessedandpackagedforms.Andwhendecidingwhichtakesprecedenceintheproduceaisle,wesuggeststickingwithsixfastrules:

Rule#1:KeepItSimpleSeriously—don’tmakethingsdifficult.Eatingwiththeseasonmeanslocal,fresh,frequentlyorganic,wholefoods.Justkeepthefollowinginmind:

• Wholefoodsarebetterthanprocessed.• Freshisbetterthancannedorfrozen.• Localisbetterthanflownin.• Organicisnormallybetterthanconventional.

Rule#2:LightenUpTherewillalwaysbetradeoffs,particularlyduringthewintermonths.Forexample,wewouldratherseeyouselectafrozen,organicpackageofraspberriesthanafresh,butconventionalcartonofthesame.Butweknowyouwon’talwayshavetheoption.Doyourbest,andlightenup:Nooneisexpectingperfection.Weonlyexpectyoutomakesmartchoicesforyou,afterweighingthetradeoffs.

Rule#3:GetSomeSkillsFirstofall,educateyourself—andnotjustonthesafestformsofproduce.Youshouldalsogettoknowyourwayaroundthekitchen.Andlastly,youneedtolearnhowtonavigateamenu:goodrestaurantsaremorethanhappytoaccommodatereasonablerequests,particularlythosebasedondietaryrestrictions.Rumorhasitthatnothingissexiertoawomanthanamanwhocancook.Justaskyourwifeorgirlfriend.Andknowthatifyoubuygreatingredients,yourtask,asasexyhomechef,issimplynottoscrewthemup.

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Masterthebasictechniquesandafewgreatrecipes.Innoparticularorder,herearejustadozenhighlyrecommendedcookbooksforyoutoconsider.Pickafewup.Andasalways,keepitsimple,andkeepitfun.

• ChezPanisseVegetablesbyAliceWaters• HowtoCookEverythingVegetarianbyMarkBittman• FastFoodMyWaybyJacquesPepin• SimplePleasuresbyAlfredPortale• Bosh!byHenryFirthandIanTheasby• TheNewSpanishTablebyAnyavonBremzen• VeganicombyIsaChandraMoskowitzandTerryHopeRomero• TheEssentialMediterraneanbyNancyHarmonJenkins• TheBalancedPlatebyReneeLoux• FieldofGreensbyAnnieSomerville• TheWickedHealthyCookbookbyChadSarno,DerekSarno,andDavidJoachim• TheUnionSquareCafeCookbookbyDannyMeyerandMichaelRomano

Rule#4:HaveSomeFunWithIt

Thinkbeyondthegrocerystore.Getovertoyourlocalfarmers’marketwheneveryoucan.Itisasocialevent,asmuchoflifeshouldbe.Youarenotonlysupportingyourlocaleconomy,butyouarebringinghomefreshlypickedfoodsthatarericherinnutrientsthanproducethathasbeenflowninorhasbeensittingonashelf.Speakingofthesocialaspectsoffood,makedinnertimeanevent,anopportunitytoconnectwithfriendsandfamilyovergreatfood.Thenutritionalvaluemaybeonyourplate,buttheoverallnurturingvalueisaroundyourtable.Unplugfromyourdayforanhour,andplugbackintowhatmattersmost.Findsomegreatrestaurantsthatfocusonlocal,fresh,seasonalingredients.Theyareeverywhere,andtheyareyourhomeawayfromhome.Gettoknowthem,andletthemgettoknowyou.Ifit’sagoodrestaurant,they’llbehappytohelpyoueatlikeakingunderanyrestrictions.

Rule#5:BeSmart

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It’snotrocketscience—justdon’teatcrap.Likeart,weknowwhatcrapiswhenweseeit.Sodon’ttrytobeatthesystem.Afterall,it’syoursystemandyouaretheonewhopaystheprice.Forexample,agluten-free,organiccupcakeisstillfilledwithsugar,andtherefore,it’scrap.Andlocal,fresh,organicbroccoli,whendippedinbatteranddeep-fried,hasintheprocessbeentransformedintocrap.Onceagain,nooneisexpectingyoutobeperfect.Justmakesmartchoices,anddonotknowinglykidyourselfthat“freerange”crapissomehowbetterthanotherformsofcrap.Haveyouhadmorethanenoughofthiscraptalk?Thenlet'smoveon.

Rule#6:MixItUpVarietyiscriticalinordertoavoidfallingintooldornewbadhabits.Trynewanddifferentfoods.Expandyourculinaryhorizons,andneverallowyourtastebudstogetbored.RememberthattheXYWellnessDietisn’treallya“diet”atall.Itisanewapproachtocleaneatingandbetterliving.Sokeepitvaried,andkeepitexciting.Doneright,youwillneverfeeldeprived.Doneright,youwillinsteadfeelstrongerandconfidentthatyouaregivingyourbodythenutritionalfoundationnecessaryforawell-functioningimmunesystem.AsacomponentintheoverallXYWellnessapproach,yournewdietaryhabitswillbebothpragmaticandenjoyable.Youwilldiscoverthepleasuresofpreparingandfeastingontruecuisine.Rememberthatweareonajourneytogethertoreclaim,rebuild,andrenewyourpost-diagnosishealth.Youdon’thavetodoeverythingperfectlyatalltimes.Lifejustdoesn’tworkthatway.Thatsaid,yourfirstpriorityisalwaystobeatthisdisease.Don’tmakeyourfightagainstprostatecancermoredifficultthanitneedstobebynotcontrollingtheonethingthatyouhavecompletecontrolover:whatyouputintoyourbody.Besmart,andbesuccessful.

Ready,reset,go.WebelievethatinordertobesuccessfulwiththeXYWellnessDiet,thecriticalfirststepistoliterallyresetyourbody.Thiscanbedoneinonlytwoweeks.Itisnotdifficult,andthepayoffishuge.

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Torecap,theXYWellnessDietisbuiltonsevenguidingprinciples:

• It’santi-inflammatory.Itminimizesgluten,dairy,andotherinflammatorytriggers.• It’slowglycemic.It’sfreeofgranulatedsugarorrefinedflour.• It’simmunesystemenhancing.It’srichinantioxidants.• It’scancer-fighting.It’sabundantinphytonutrientsthatactivelyinhibitcancergrowth.• It’sorganic.It’scompletelypesticide-free.• It’sfresh.Itfeatureslocal,raw,liveenzyme-richfood.• It’sdelicious.Farfromfeelingdeprived,youareabouttodiscoverthejoyofeating

fresh,cleancuisine.

ThebestwaytotransitionintotheXYWellnessDietistocommittotwoweeksofwhatwecalltheResetPhase.Ourgoalistorecalibrateyourbody’sinsulinresponses,eliminatesugarcravings,andtowipeyourdietaryslatecleanasyoulearntonavigatethewatersofcancer-freeeating.Thisisalsoamarvelouswaytoconductalittle"springcleaning"whenyouknowthatyouliver,digestivesystem,andbodyingeneralcoulduseit.Overthenexttwoweeks,you’llbefillinguponclean,unprocessed,low-glycemic,nutrient-densefoods.You’llalsobeeatingsmaller,morefrequentmeals—thatmeansbreakfast,lunch,anddinner,andasmanysnacksasyouneedtosatiateyourhunger.Inshort,you’llbeeatingalldaylong.Becausethegoalisto“reset”yourbody’scravingsandresponsestothefoodthatyoueat,thenexttwoweekswillalsobefocusedoneliminatingproblemfoods—foodsthatcannegativelyimpactyourbloodsugar,aggravateyourimmunesystem,orcontainharmfulpesticides,hormones,oradditives.Thewordtorememberhereisvariety.Don’tfocusonthefoodsyoucan’teat—filluponthefoodsyoucan.Strategieslikecreativecooking,reciperotation,anddiversefoodchoiceswon’tjustmaketheResetPhaseeasy,they’llmakeitdeliciousandenjoyable,too.

Bytheway,don’tunderestimatethepowerofastrongsupportsystem.Sharethedetailsofyournewdietwithyourspouseorpartnertodayandaskfortheirhelpinkeepingyouontrack.Theencouragementandparticipationofyourfamilyandfriendscanplayavitalroleinyoursuccess.

Withthatinmind,allowustooffersomemorecompletelistsforyoutoworkfrom…

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Foodstoavoidliketheplague

AvoidAll

Grains,flours,breads,cereals,andcrackers Bakedgoods,sweetenedbeverages,sweets,friedfood,andprocessedfood

Sugar,honey,syrup,andartificialsweeteners(suchasaspartame,sucralose,saccharine,etc.)

Fruit

MeatsandPoultry

Conventional,non-organicbeef,chicken,orturkey

Sausage

Pork Hotdogs

Ham Smokedmeats

Bacon Anyothermeatsthatcontainnitrites

FishandShellfish

Atlanticsalmon Tuna(steaksandcannedalbacore)

Atlantichalibut Whitecroaker

Gulfoysters Walleye

Pike Largemouthbass

Seabass Grouper

Shark Marlin

Swordfish Wildsturgeon

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Tilefish(goldensnapper)

DairyandEggs

Cow’smilk Non-organiceggs

Cheese Sweetenedyogurt

Vegetables

Beets Whitepotatoes

Yams Conventional,non-organicvegetables(unlessotherwisenoted)

Sweetpotatoes Anyvegetablesthatarefried,creamed,orincasseroles

Cornandcornproducts

Legumes

Unfermentedsoyproducts(tofu,soyproteinisolates,texturedsoyprotein,soycheese,soymilk,hydrolyzedsoyprotein)

Bakedbeans

Broadbeans

NutsandSeeds

Peanuts Peanutbutter

Beverages

Cow’smilk Alcoholofanykind

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Fruitjuice Sodaordietsoda

Unfilteredorbottledwater Coffeeorteawithcreamorsugar

Oils

Codliveroil Vegetableoil

SaladDressings

Russiandressing Italian(ifitcontainssugar)

Bluecheese French

ThousandIsland

Anycreamydressings(Caesar,Ranch,PeppercornParmesan,etc.)

Sauces

Barbecuesauce

Hoisinsauce

Anysaucesthatcontainsugar,heavycream,wheat,orvinegar

SpicesandCondiments

MSG(monosodiumglutamate) Soysauce(unlessit’swheatfree)

Mayonnaise Sucanat

Ketchup Ricesyrup

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Vinegar

Foodsthatyouwanttoloadupon

MeatsandPoultry

Organic,grass-fedbeef Organic,free-rangeturkey

Wildgame Organic,free-rangechicken

Goat Bison

Lamb Mutton

Duck

FishandShellfish

Cannedsardines Croaker

WildPacific(Alaskan)salmon(Chinook,Coho,chum,pink,orsockeye)

Haddock

Sustainablyfarmedsalmon Atlanticmackerel

Anchovies Herring

Arcticchar Kingcrab

Crawfish Sanddabs

Pacificflounder PacificSole

Summerflounder Tilapia

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DairyandEggs

Organic,grass-fedbutter Organic,free-rangeeggs

Ghee(clarifiedbutter) UnsweetenedGreekyogurt

Vegetables(MustbeOrganic,unlessnotedwithan*)

Broccoli Bokchoy Lettuce Radishes Seaweed

Cauliflower Mustardgreens Spinach Rhubarb Redalgae

Brusselssprouts

Swissorredchard

Bellpeppers

Eggplant* Greenalgae

Cabbage* Turnips Chilipepper Squash Brownalgae

Kale Kohlrabi Tomatoes Beansprouts Kelp

Turnipgreens Alfalfasprouts Jalapeno Celery Kombu

Watercress Endive Asparagus* Okra Bladderwrack

Arugula Escarole Artichoke

Mushrooms(especiallyshitakeandmaitake)

Wakami

Dandelion Zucchini Cucumber Nori

Dulse

Legumes

Adzuki Peas

Mung Lentils

Black-eyedpeas Garbanzobeans

Kidneybeans Pintobeans

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Navybeans Alfalfa

Blackturtlebeans Fermentedsoyproducts(natto,soysauce,fermentedtofu)Redbeans

NutsandSeeds

Rawalmonds Brazilnuts Pecans Rawpumpkinseeds Rawmacadamiabutter

Walnuts Macadamianuts Pinenuts Rawsunflowerseeds RawCashewbutter

Pistachios Filberts(hazelnuts) Cashews Rawalmondbutter Groundflaxseeds

Beverages

FilteredWater Almondmilk

Sparklingwater Hazelnutmilk

Herbaltea Goat’smilk

Greentea Sheep’smilk

Oils

Extra-virgin,cold-pressedoliveoil Clarifiedbutter(ghee)

Coconutoil Walnutoil

Grass-fedbutter Sesameoil

SaladDressing

Homemadevinaigrette(usingextravirginoliveoil,lemon,

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applecidervinegar,seasalt,andany“Reset”spices)Tahini-baseddressingsSugar-freestore-boughtvinaigrettes(suchasAnnie’sNaturals:OrganicGreenGarlic,LemonandChiveDressing,OrganicSesameGingerwithChamomile,orTuscanyItalian)

Sauces

Tomatosauce(nosugaradded) Spanishsofrito

Currysauce Wasabi

Guacamole

SpicesandCondiments

Ginger Cumin Parsley Dill Basil

Licorice Cinnamon Oregano Marjoram Thyme

Turmeric Lemonjuice Seasalt Cardamom Anise

Curry Limejuice Cayenne Coriander Applecidervinegar

Garlic Cilantro Paprika Rosemary Mustard

TheBottomLine?

Theabovemightbeashocktoyoursystem.Butit’salsogoingtobeawelcomerelieftoyourbody,whichislikelyexhaustedbythewearandteardelivereddailyfromtheStandardAmericanDiet(SAD,indeed).

Injusttwo-weeks,byadheringtotheResetPhaseplan,youwillridyourbodyoftheproblemfoodsthatcurrentlynegativelyimpactyourbloodsugar,aggravateyourimmunesystem,or

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containharmfulpesticides,hormones,oradditives.Youwilleliminateyourcravingsforthesefoodsthatdosomuchharmtoyourgeneralhealth.Andyouwillnodoubtshedafewunnecessarypoundsasahappysideeffect.

Willitbeeasy?No,atleastnotinitially—becauseyouarebreakingold,badhabits.

Willitgeteasier?Yes—bythesecondweekyouwillfeellighter,moreenergetic,andbegintowonderwhyyoudidnotthinkofthisearlier.

Willyoubeabletoreturntoyourolddiet?Yes,butyouwilllikelynotwantto.Instead,youwillmoveontothefarmoreliberalXYWellnessDietinordertofurtherboostyourbody’sinnateabilitiestoreclaimandrebuildyourgoodhealth.

Ifyouarewillingandable,thepayoffishuge.Thedecisionisyourstomake.Anditisonlyfortwoweeks,somanup.

So…areyouready?Weareheretohelp.

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References

Catassi,C.,Bai,J.C.,Bonaz,B.,Bouma,G.,Calabrò,A.,Carroccio,A.,…Fasano,A.(2013).Non-CeliacGlutenSensitivity:TheNewFrontierofGlutenRelatedDisorders.Nutrients,5(10),3839–3853.doi:10.3390/nu5103839Nestel,P.J.,Pally,S.,MacIntosh,G.L.,Greeve,M.A.,Middleton,S.,Jowett,J.,&Meikle,P.J.(2012).Circulatinginflammatoryandatherogenicbiomarkersarenotincreasedfollowingsinglemealsofdairyfoods.EurJClinNutr,66(1),25-31.doi:10.1038/ejcn.2011.134Neuhouser,M.L.,Barnett,M.J.,Kristal,A.R.,Ambrosone,C.B.,King,I.,Thornquist,M.,&Goodman,G.(2007).(n-6)PUFAincreaseanddairyfoodsdecreaseprostatecancerriskinheavysmokers.JNutr,137(7),1821-1827.Sfanos,K.S.,&DeMarzo,A.M.(2012).Prostatecancerandinflammation:theevidence.Histopathology,60(1),199-215.doi:10.1111/j.1365-2559.2011.04033.x

Stancliffe,R.A.,Thorpe,T.,&Zemel,M.B.(2011).Dairyattentuatesoxidativeandinflammatorystressinmetabolicsyndrome.TheAmericanJournalofClinicalNutrition,94(2),422-430.doi:10.3945/ajcn.111.013342Zemel,M.B.,Sun,X.,Sobhani,T.,&Wilson,B.(2010).Effectsofdairycomparedwithsoyonoxidativeandinflammatorystressinoverweightandobesesubjects.AmJClinNutr,91(1),16-22.doi:10.3945/ajcn.2009.28468

DiNicolantonio,J.J.,PharmD.,Niazi,A.K.,McCarty,M.F.,B.A.,O'Keefe,J.H.,MD,Meier,P.,M.D.,&Lavie,CarlJ,MD,FACC,F.A.C.P.,F.C.C.P.(2014).Omega-3sandcardiovascularhealth.TheOchsnerJournal,14(3),399-412.Retrievedfromhttp://search.proquest.com/docview/1563754391?accountid=351

McCarty,M.F.,B.A.,DiNicolantonio,J.J.,PharmD.,Lavie,C.J.,M.D.,&O'Keefe,J.H.,MD.(2014).Omega-3andprostatecancer:Examiningthepertinentevidence.MayoClinicProceedings,89(4),444-50.Retrievedfromhttp://search.proquest.com/docview/1514922241?accountid=35Chang,S.N.,Han,J.,Abdelkader,T.S.,Kim,T.H.,Lee,J.M.,Song,J.,...Park,J.H.(2014).Highanimalfatintakeenhancesprostatecancerprogressionandreducesglutathioneperoxidase3expressioninearlystagesofTRAMPmice.Prostate,74(13),1266-1277.doi:10.1002/pros.22843

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Kim,H.,Yokoyama,W.,&Davis,P.A.(2014).TRAMPProstateTumorGrowthIsSlowedbyWalnutDietsThroughAlteredIGF-1Levels,EnergyPathways,andCholesterolMetabolism.JournalofMedicinalFood,17(12),1281–1286.doi:10.1089/jmf.2014.0061Kou,X.,Kirberger,M.,Yang,Y.,&Chen,N.(2013).NaturalproductsforcancerpreventionassociatedwithNrf2–AREpathway.FoodScienceandHumanWellness,2(1),22-28.doi:http://dx.doi.org/10.1016/j.fshw.2013.01.001Pan,M.-H.,Lai,C.-S.,Wang,H.,Lo,C.-Y.,Ho,C.-T.,&Li,S.(2013).Blackteainchemo-preventionofcancerandotherhumandiseases.FoodScienceandHumanWellness,2(1),12-21.doi:http://dx.doi.org/10.1016/j.fshw.2013.03.004Park,J.-M.,Kim,Y.-J.,Kim,J.-S.,Han,Y.-M.,Kangwan,N.,Hahm,K.B.,...Kim,E.-H.(2013).Anti-inflammatoryandcarbonicanhydraserestoringactionsofyampowder(Dioscoreaspp)contributetothepreventionofcysteamine-inducedduodenalulcerinaratmodel.NutritionResearch,33(8),677-685.doi:http://dx.doi.org/10.1016/j.nutres.2013.05.019