Some practical & effective ideas to lower risks if you have 'bad' genes or habits you cant give up

• Mushrooms  2-3 pieces daily, preferably

    King Oyster/ King Trumpet
    Shitake
Choose ones with highest levels of Ergothioneine

 

• Turmeric  2 teaspoons + pinch of black pepper, DAILY

     as a latte ( with soy milk)
     as additive to any sauce
     in a soup
     in rice  

•  Sulforaphane :
  Brussel sprouts and /or Broccoli ( must not be frozen) as often as possible.

    They contain high levels of  Sulforaphane, a powerful anti-cancer phytonutrient

    Best not steam for longer than 4 mins, stir fry OK

    High or prolonged heat destroys active ingredients

    Broccoli Sprouts ( Harris Farms) has the highest concentration of Sulforaphane

    ( heat damages the delicate Myrosinase  needed  for  the formation of Sulforaphane 

•  Veggies of different colors daily to get a wide range of Phytonutrients & Polyphenols

     Orange: Carrots, Pumpkin/ Squash, Sweet Potato, Capsicum, Cantaloupe
Red : Capsicum, Strawberries ( organic please, as the non  has very high pesticdes)
White: Radish, Cabbage
Purple: Blue Berries, Sweet Potato, cabbage
Green-leafy: Kale, Watercress, Bok Choy ( spinach has a lot of pesticides !)
Lettuce is 95% water and practically useless

•  Beans that seem to discourage cancer in Blue Zones

      Soybean    -  only bean eaten in Japan and Okinawa 

      ChickPea   - common in Icaria, Greece & Sardinia, Italy 

      Fava bean - common in Icaria, Greece & Sardinia, Italy 

•  Other Soy derived products

   Tofu

   Tempeh- Indonesian fermented Tofu, contains large amounts cancer killing, Spermidine/Spermine

   Natto- Japanese fermented soybeans, available at Asian groceries,

              the BIGGEST source of Hard-to-Get Vitamin K2 
no need to drink soy milk, but to white tea/ coffee is ok

•  No added sugar   

     Honey = sugar, doesnt matter if it's 'natural', damage is the same as sugar
Sweet fruits like orange, mango, watermelon are loaded with sugar
Sweet fruit juices have very high sugar content , apple juice is ok
Lollies  is high sugar, ( high cocoa  dark chocolate is low sugar and has no-dairy!)
Caramel is burnt sugar, even worse than white sugar

Sugar is the food of cancer 

• red meat, chicken, pork or goat
   Minimal ( ie max once a month):
  Only small fish, once a week :sardine, salmon, anchovies
  Occasional egg is ok
  No milk or cheese

     Dairy, meats  contain amino acids(Leucine & Methionine )   that promote tumors 

•  Cooking methods

     Boiled, steamed or stir-fry is best

   ( low temperature doesnt damage the food as much,

     and produces less Glycation products that accelerate aging)

    Avoid deep fry

    Avoid toast esp charred bits -highly carcinogenic

    Avoid roast esp charred bits -highly carcinogenic

    Avoid BBQ, esp glazes that have sugar<<<<

•  2 meals a day, skip lunch is best  

     AND eat less, ie dont try to eat 3 meals in 2 sittings ( cheating !)

    Eat the 2 meals in under 8hrs, so u get 16hours of intermittent-fasting

    any snacking ruins the fast  

    Tea /Coffee with bit of soy milk is OK, and wot ruin the fast

 10-30mins of early morning (6- 9am) or late avro (4-7pm)

      for the Near-InfraRed radiation benefit <<very important discovery

      N-IR can penetrate thing clothes, so no need to bare skin, even works in Winter !!!

      But cover face, wear sunnies etc

      Those  periods ( above)  wont give u any skin cancer

      They also wont give u any useful UV-B for Vit-D ( 10am-4pm)