eat to live: the xy wellness diet · 2019-05-02 · eat to live: the xy wellness diet before we...
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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
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