Linda Lynn - The Ultimate Anti Cancer Cookbook: comprehensive and prefect cookbook for anti caner with everyday recipe for healthy meal plan

Copyright 2020 LINDA LYNN PH.D All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Table of Contents Intrdutn Nutrtnl ftr hv bn fund t unt fr about 30 percent of nr n western untr. Th ntrbutn f dt t cancer rk in dvlng untr h bn ndrd t b lower, around 20 percent, whn r diet nludd the ndn r muh higher. 30 t 40 percent nr can be prevented b rrt dt, hl tvt, and mntnn f rrt bd wght. Th link between diet, nutrition nd nr is nw fully rtd and a new rdgm fr dt, nutrtn nd nr rvntn n be dvld we hv gd dmlgl evidences that m fd rvnt and cause nr.

New nt fr dt nd nr prevention include the nutrtnl modulation f th rngn pathway by nutrients, micronutrients nd phytochemicals. Ftr lk over consumption f energy, bt, alcohol drnkng, high ft, lw fbr diet, l vegetables and frut, rrvd fd, tobacco, xur t aflatoxin, l hl tvt r lnkd to nrd rk of one r another type f cancer. Dietary ftr like mr fbr, more frut nd vgtbl n diet, along with mrnutrnt, hthml nd probiotics hv been rvd t hv nt-nr fft. Unrvllng th fft of dt on nr rk , thrfr, of grt ubl health importance. Wht th lnk between nr nd dt? Sm cancer rk ftr, uh gnt nd nvrnmnt, are out of ur ntrl, but rrh uggt tht but 70% of ur lftm rk f nr wthn your power t change, nludng ur dt. Avdng grtt, lmtng lhl, reaching a healthy wght, nd gttng regular xr r ll grt steps for rvntng nr.

Adtng a hlth dt can also play a vtl rl. What u tnd dont eatcan hv a wrful fft n your health, including your rk fr cancer. Whl research tnd to nt to tn between f fd nd nr, rather than ld u-nd-fft rltnh, there r certain dtr hbt that n hv a mjr influence on your rk. For xml, tng a trdtnl Mdtrrnn diet rich n frut, vgtbl, nd hlth fats like lv l n lower ur risk for a variety f mmn nr, nludng brt nr. Cnvrl, a dt tht includes a dl serving of rd meat nr your rk f lrtl nr. If you hv a htr f nr n ur family, making mll changes t ur dt and bhvr nw n mk a big dffrn t ur long-term hlth.

And if uv lrd bn dgnd with cancer, tng a nutrtu dt can hl urt ur md nd strengthen ur body durng th challenging tm. Sml w t buld ur cancer-prevention dt To lower ur rk fr mn types f canceras wll thr ru dm to buld ur diet rund a variety of antioxidant-rich frut nd vgtbl, nut, beans, whl grains, nd hlth fats. At th same tm, try t limit th amount f rd nd frd foods, unhlth ft, ugr nd rfnd rb u num. Lwr ur risk wth antioxidants Plnt-bd foods r rh in nutrnt knwn ntxdnt tht boost your immune system nd help protect gnt nr cells. Dt hgh n frut m lwr th rk of tmh nd lung nr. Etng vgtbl ntnng rtnd, uh rrt, Brul rut, nd squash, m rdu the risk of lung, muth, hrnx, and lrnx nr.Dt hgh in nn-trh vgtbl, uh brl, nh, nd beans, m help rtt gnt tmh nd esophageal nr.

Eating oranges, berries, , bll r, drk lf grn nd thr fd high in vitamin C m l protect against esophageal nr. Fd hgh n lycopene, uh as tomatoes, guava, nd watermelon, may lwr th rk f rtt cancer. Add mr frut and veggies t ur diet Currntl, mt f u fall wll hrt f th recommended daily mnmum f fv servings f frut and vgtbl. T dd more to your dt, fu n ddng whole fd, l t their natural state as bl. For xml, eat an unld l instead of drnkng l juice. Brkft: Add frh frut, d, and nut t your whole grn, lw-ugr brkft rl (uh as tml).

Lunh: Et a ld filled wth ur favorite bn nd peas r thr mb f vgg. Add lttu, tmt, nd avocado t a whl grn sandwich. Hv a d f rrt, urkrut, r frut. Snk: Grab an apple r bnn n your way ut th door. Dip rrt, celery, uumbr, jicama, and r in hummu. Keep trl mx md wth nuts nd drd fruit on hand.

Dnnr: Add frh r frzn veggies t your fvrt t u r rice dish. Top a baked potato wth brl, sauted vgg, or l. Dessert: Ch frut ntd f ugr drt. Fll u n fbr Fbr, also lld rughg or bulk, fund n fruit, vegetables, and whl grn nd l a k role in kng your digestive tm ln nd hlth. It hl k cancer-causing mund mvng thrugh ur dgtv trt bfr th n rt harm. Etng a diet hgh in fbr m hl rvnt lrtl nr and other mmn digestive tm nr, including tmh, muth, nd pharynx.

Ch hlth ft Etng a diet hgh n fat increases your risk fr many t f nr. But hlth t f ft m tull protect against nr. Avoid trn ft r rtll hdrgntd l found in packaged and fried fd such as cookies, crackers, k, muffn, pie rut, pizza dough, Frnh fr, frd hkn, and hard taco shells. Limit turtd fat frm rd meat and dr t n mr thn 10 % of ur daily calories. Add mr unturtd ft frm fh, lv l, nuts, and vd. Omg-3 ftt d fund n lmn, tun, and flxd n fight nflmmtn and urt brn nd heart health.

Cut dwn on ugr nd rfnd rb Cnumng rfnd rb tht u rd k in bld sugar h bn lnkd t n 88% greater risk of rtt cancer, as wll as thr ru hlth rblm. Instead f sugary ft drnk, sweetened rl, white brd, t nd rd fd lk zz, t fr unrfnd whl grains lk whole wht or multigrain brd, brwn rice, barley, un, bran cereal, oatmeal, nd nn-trh vgtbl. It could lower ur rk fr colorectal nd prostate cancer wll help you reach a hlth wght. Lmt rd and rd mt Many different tud hv established a link btwn the rk f cancer and tng rd mt uh bacon, sausages, htdg, rn, nd salami. Etng but 2 z. (50 grm) a d f processed mt nr ur risk f colorectal cancer b 20%.

This could be du t the nitrate rrvtv r thr ubtn used n th processing of th mt, although risk ftr for nr also increase b tng rd mt, t. The ft trtg is t limit the munt f processed mt u num and vr your dt b kng out thr protein sources, uh fh, chicken, gg, nuts, nd , rthr thn relying just on rd mt. Prr ur fd n healthy w Choosing hlth fd nt th only mrtnt factor n preventing cancer. It l mttr hw u rr, tr, nd k ur food. Boosting th cancer-fighting bnft f fd Here r a fw tips tht wll hl u gt th mt bnft frm tng ll th great nr-fghtng foods, uh frut nd vgtbl: Et at least m rw fruits nd vgtbl th tend to hv the highest munt f vtmn and minerals, lthugh cooking some vegetables n make the vitamins more available fr ur bd t u. Whn kng vgtbl, steam only untl tndr.

Th rrv more f th vitamins. Ovrkng vgtbl rmv mn f th vtmn nd mnrl. If u d bl vgtbl, u th cooking wtr n a u or nthr dh to ensure youre getting all th vtmn. Wash all frut nd vgtbl. Use a vgtbl bruh for whng. Washing d nt eliminate all pesticide residue, but wll reduce t.

Flvr fd with mmun-btng hrb nd . Grl, ginger, nd urr wdr nt only dd flvr, but they dd a cancer-fighting unh f vlubl nutrnt. Othr gd choices include turmr, bl, rmr, and rndr. Tr ung them n soups, ld, and casseroles. T fr uttng down n rngn Crngn are nr-ung ubtn fund n food. Th can form durng the kng or rrvng rmtl in rltn t mtnd as foods trt to l.

Exml f fd tht hv rngn are urd, drd, nd rrvd meats (.g. bacon, ug, bf jerky); burnd or charred meats; smoked fd; and fd that hv bm mld. T rdu ur exposure to carcinogens: Do nt cook oils n hgh heat. Lw-ht cooking r baking (less thn 240 dgr) prevents oils r ft from turnng rngn. Intd of deep-frying, pan-frying, nd utng, t for healthier methods uh as bkng, blng, tmng, r brlng. Go on the barbecue.

Burnng r hrrng mt creates rngn substances. If you do choose t barbecue, dont overcook the mt and b ur t k t the rr tmrtur (not too ht). Str l n a cool drk l n airtight containers, they ukl become rnd whn xd t ht, lght, nd r. Avoid fd that lk r mll mld, it likely contains fltxn, a trng rngn mt mmnl found n mld nut. Nut wll stay frh lngr f kt in th rfrgrtr r frzr. B careful what you put in the mrwv.

Use waxed r rthr thn plastic wr t vr your food n the microwave. And always u mrwv-f ntnr. GMOs, pesticides, and cancer risk Genetically modified rgnm (GMOs) r lnt or nml wh DNA has bn altered n ways tht cannot occur in nature r in traditional rbrdng, mt commonly n rdr to be rtnt to td r rdu an ntd. While th U.S. Fd and Drug Administration (FDA) and the bth mn that engineer GMO insist th r f, mn food ft dvt nt out that these products hv undrgn nl hrt-trm testing t determine thr effects n humans. Some animal tud hv ndtd tht consuming GMO m cause rtn types f nr.