5 Ways To Amp Up Your Nutrient Intake

October 03, 2018 by Dr. Fuhrman Staff

Thanks to fad diets, everyone has their own idea of what constitutes a healthy diet – and has a mental list of which foods will never touch their lips again. We’ve all been there: Low-Carb, No-Carb, Paleo, South Beach, Atkins, Gluten-Free, Foods That Match Your Eye Color – you name it. But these diet trends simply cherry-pick a few nutritional facts, served up alongside lots of disinformation.

The simple truth is that a healthful, nutritionally favorable diet means consuming a variety of vegetables, fruits, legumes, nuts, seeds and herbs. Fun fact: each and every plant food has its own distinct nutritional profile. More importantly: there are over 100,000 biologically active chemicals found in plants, agents that offer anticancer, antimicrobial, antioxidant, analgesic, and wound healing effects.

So how do you get those active chemicals to up our chances of living a long and healthy life? Let’s break it down:

1. Eat “the rainbow,” using a variety of natural plant foods.
Ensure that you consume a wide range of phytonutrients, many of which are antioxidants that offer a range of health benefits, from helping you lose excess weight and preventing disease, to slowing brain degeneration. The red in tomatoes comes from lycopene, the orange in carrots and sweet potatoes from alpha- and beta-carotene, the blues and reds of berries from anthocyanins, and the green in spinach and kale from lutein and chlorophylls. A variety of colors means a variety of health-promoting nutrients.

2. The next time you load up at the grocery store, be sure your cart has these Superfoods.
Greens, Beans, Onions, Mushrooms, Berries and Seeds, known collectively to Nutritarians as G-Bombs. The planet’s best foods should be a part of everyone’s diet every day. Why? According to Dr. Fuhrman, these six magical foods benefit the immune system, can make you slim and healthy, and keep you that way while protecting you from cancer. Here’s just a taste of the power they possess and a simple recipe to help you reap some of their amazing benefits:

Greens, cruciferous vegetables in particular provide unique phytochemicals (ITCs) with a variety of cancer-fighting effects. Greater consumption of these vegetables is linked to reduced risk of cancer and cardiovascular disease and a longer life.1-3
Beans and other legumes are rich in fiber and resistant starch, which help keep blood glucose, blood pressure, and LDL cholesterol down, promote weight loss, promote colon health, and nourish the microbiome.4-7
Onions and garlic are linked to a reduction in the risk of several cancers, and their distinctive sulfur-containing phytochemicals have a number of actions that benefit the cardiovascular system.8-11

Mushroom phytochemicals are unique in their promotion of immune system function and their abiity to inhibit of estrogen production; mushroom consumption is associated with a reduced risk of breast cancer.12-15
Berry phytochemicals have anti-cancer and blood pressure-lowering effects, and are linked to a reduced risk of heart attack. Blueberries in particular have also shown promise for improving brain health, in studies on memory and cognitive function.16-22
Seeds and nuts: Eating nuts regularly is associated with longevity, reduced risk of cardiovascular disease, and a healthy body weight. Different seeds have different nutritional benefits; flax and chia, for example, are rich in omega-3 ALA and lignans, anti-estrogenic phytochemicals linked to a reduction in breast and prostate cancer risk.23-27

3. Focus on the nutrient-density of your diet.

A standard weight loss “diet” is one that focuses on controlling portion size and cutting down on junk food. The absolute best diet is one that concentrates on the amount of nutrients that food can provide and their phytonutrient power to protect against cancer. Natural foods with a high nutrient-density contain a significant amount of vitamins, minerals and other healthful substances with respect to their calories. This way of eating, called a Nutritarian Diet, has surged in popularity just as interest in the health benefits of various ingredients – kale, turmeric, berries – has spiked. Superfoods describe not only G-Bombs, but many others, too. For the list of some of Dr. Fuhrman’s must-eat foods, download his inforgraphic 10 Best and 10 Worst Foods. Or for a deeper dive into the foods that benefit health and longevity, read Dr. Fuhrman’s magazine to learn his choices for the planet’s 100 Best Foods.

4. Break the junk food habit.
Processed junk foods are incredibly harmful to our health. They lead to obesity and illness, and cause detrimental chemical changes in the brain, affecting our emotional well being and drive cravings for more junk food. Eating junk food is a learned habit. These foods need to be eliminated entirely from your diet.

Kick start your transformation by cleaning out your refrigerator and pantry so you won’t be tempted with unhealthy foods. Here’s some easy ways to start:

Sauté with water or low-sodium vegetable broth instead of oil

Switch from cow’s milk to unsweetened soy, hemp, or almond milk

Switch from sugar-sweetened breakfast cereal to steel cut oats topped with flax or chia seeds and berries

Add tofu into a veggie scramble instead of eggs

Say no to cheese

Finish your meals with fresh fruit rather than sugary desserts

5. Don’t snack on healthy foods, either.
Learn to eat only at mealtimes, and only when you are hungry. If you are hungry between meals, it means you didn’t eat enough during the meal, so adjust your portions accordingly. Refraining from snacking might be hard to do at first, but it will become second nature after a while. It is especially important not to eat after dinner before bedtime.

This Lemon Garlic Extract Destroys Cancer Cells

By Chris Wark

The anticancer power of lemon and garlic extracts

Lemon and garlic extracts proven to eliminate breast cancer cells.

I recently stumbled across a fascinating 2017 study, which investigated the anticancer effects of lemon and garlic extracts against breast cancer.

Garlic is the #1 anticancer vegetable thanks to its unique combination of phytochemicals and organosulphur compounds, the most well known being allicin (thiosulfonate).

I consumed copious amounts of garlic daily during the most intensive phase of my cancer-healing journey, but most folks are reluctant to consume garlic due to it’s strong flavor, or because they just don’t want to smell like garlic.

Note: Cooking garlic significantly reduces its anticancer activity. So it is best to consume it raw. If you cook with garlic, let it sit for at least 10 minutes after chopping, before cooking it. This preserves the potency of some of the anti-cancer compounds.

Citrus fruits such as lemons are rich in anti-cancer compounds like limonene, especially in the peels.

Researchers speculated that combining garlic and lemon extracts might increase the anticancer activity of garlic by providing the acidic environment needed to enhance organosulphur compound production and by adding more phytochemicals from lemons with possible anticancer activity.

In this study, mice were injected with breast cancer cells. The injected cancer cells were allowed to grow for 14 days, in order to form tumors. The mice were then separated into four different groups and given either saline (control group), garlic extract, lemon extract, or both extracts, injected into their stomachs once daily.

The reason for stomach injection was to insure that all mice consumed an equal dose.

Surprisingly, after just 14 days of treatment with either lemon extract or garlic extract, the tumors shrunk by an average of 80%, and 60% of the mice were completely cancer free!

Meanwhile, the control group of mice not given either extract had an increase in tumor size of 566%.

But wait, it gets better.

Tumors shrunk by an average of 91% and completely disappeared in 80% of the mice treated with BOTH lemon and garlic extracts!

So, while lemon and garlic extracts are already potent anticancer agents on their own, there appears to be powerful synergysitc anticancer effect when the two are combined. The combination also showed no signs of kidney or liver toxicity.

It’s worth noting that 30% of the mice in the control group had no detectable tumors at the end of the study, indicating that their bodies may have prevented or healed cancer without any help from garlic or lemons.

PRACTICAL APPLICATION

Even though this is a study on mice, the good news is, you can easily make a lemon garlic extract at home, and add it to your protocol, with little to no risk of harm.

*If you are taking pharmaceutical drugs make sure there aren’t any contraindications with the drugs you are taking. Remember, any time you consume plant extracts medicinally you do so at your own risk.

If you’d like to prepare a lemon garlic extract, here’s how the researchers did it.

Fresh garlic bulbs and lemons were washed and dried. Peeled garlic bulbs and whole unpeeled lemons were then used to prepare extracts in distilled water.

1 lb (500 grams) of each plant material was chopped into small pieces and vigorously mixed in 1 liter of distilled water, using an electric mixer (a blender could work as well). The resulting solution was then strained and filtered. You can do this with a cheese cloth or nut milk straining bag.

This will yield approximately 1 liter of each extract, which is a lot. If you would like to make a smaller batch just maintain the ratio of equal amounts of garlic and lemon and 2:1 of distilled water and plant material.

*Distilled water is commonly used in lab experiments to exclude confounding factors like chlorine, fluoride or other contaminants, which could react with chemicals used in a lab test and alter the results of an experiment. I doubt that the type of water you use will have any effect on the potency or efficacy of the garlic or lemon extracts, filtered water should be fine. Frankly, if all you have is tap water, go for it.

Doses of the extract were given in a 50 mg/kg ratio (50 milligrams of extract per kilogram of subject’s body weight). The most successfully treated mice received 50 mg/kg garlic extract + 50 mg/kg lemon extract, for a total of 100 mg/kg of body weight.

100mg in a syringe is 2 mL of liquid. That equates to just under 1/2 teaspoon (0.4 tsp) per kilogram of body weight. For Americans that’s about 1/2 teaspoon per 2.2 lbs of body weight.

Math time!

Americans divide your weight in pounds by 2.2. Then multiple that number by 0.4, and that will give you the human equivalent number of teaspoons that the mice were given each day, based on your body weight.

Example:
A 150lb person divided by 2.2 equals 68.
68 multiplied by 0.4 equals 27.2.
27 teaspoons per day equals 9 tablespoons per day (4.5 ounces).

For my metric friends…
A 68 kg person would take 2mL of extract per kg of body weight.
That would be 136 ml, which is also 27 teaspoons, or 9 tablespoons per day.

Cowboy Math: 3 tbsp per 50lbs (23kg) of body weight per day.

*Use Google converter if you need help figuring this out.

I don’t know how long this extract stays fresh, so I suggest making small batches that will last you 1-3 days.

One large garlic bulb and one small lemon yielded 8 ounces, which would be almost a two-day supply for me.

Biohacking just got literal…
The first time I made this formula I took two tablespoons at once and got it down no problem. Later that evening, because I’m a wild and crazy guy, I decided to see what would happen if I drank a full days dose all at once, which for me was about 5 ounces… That was a mistake. I immediately felt lightheaded, tingly, nauseous and I began salivating profusely. So I went outside and bent over in the yard, expecting to barf, but then surprisingly, after a few minutes the urge passed. Apparently my body changed its mind… Whew! Lesson learned.

Chris almost barfs so you don’t have to!

If you are inclined to consume lemon garlic extract, I suggest starting slow with 1 teaspoon to 1 tablespoon three times per day and work your way up to the full dose for your body weight over a few days or a few weeks.

Special Note: Even though the 80% of the mice were tumor free after consuming lemon garlic extract for 14 days, this protocol, if effective in humans, is not likely to produce results that fast. One mouse day is the equivalent of about 40 human days, so 14 mouse days would be 560 human days or about 1.5 years. Healing takes time.

Could taking a larger daily dose speed up the anticancer results? I have no idea. And I have no idea how much the maximum effective daily dose could be, but if I had cancer I would be inclined to gradually increase my daily dose to as much as I could stomach or stand.

This is NOT medical advice. If you consume lemon garlic extract, you do so at your own risk.

Here’s how to make it…

Borrow a Weight Watchers scale from your Mother-in-law.

Put a piece of electrical tape over the Weight Watchers logo so no one knows it’s a Weight Watchers scale.

Weigh a lemon.

Peel and chop enough garlic to equal the same weight as the lemon (close enough).

Let the garlic sit for 10-15 minutes after chopping to activate beneficial anticancer compounds.

Put the garlic and lemon in a blender and add twice as much water as plant material. I had 4 ounces of garlic and lemon combined so I added 8 ounces of water.

Blend the mixture on low until it is liquified.

Pour the liquid into a nut milk bag

Strain the liquid through the nut milk bag.

Squeeze every last drop of liquid out. (Veiny, hairy arm optional)

As you can see, this yielded 8 oz of lemon garlic extract.

The lemon garlic extract is now ready to consume!

Put it in a airtight glass jar and store in the fridge.

My new book Chris Beat Cancer: A Comprehensive Plan for Healing Naturally, published by Hay House, is a National Bestseller as ranked by USA Today, The Wall Street Journal, and Publishers Weekly! Get it on Amazon here or anywhere books are sold.

I’ve interviewed over 60 people who’ve healed all types and stages of cancer. Check them out here. Or use the search bar to find survivors of specific cancer types.

I also created a coaching program for cancer patients, caregivers and anyone who is serious about prevention called SQUARE ONE. It contains the step-by-step strategies used by myself and everyone I know who has healed cancer with nutrition and natural, non-toxic therapies.

Watch SQUARE ONE Module 1 for free here

Lastly, to learn more about Chris and all the great work he has done, click here.

Switch To An Organic Diet & Reduce Your Pesticide Intake By As Much As 90%

By Ralph Flores

If you’re still on the fence on whether you should be eating organic food, researchers from Australia have you covered: In a study, they found that switching to an organic diet can reduce the body’s pesticide levels by as much as 90 percent.

The study, led by RMIT University in Melbourne, Australia, revealed that people who adopted an organic diet have seen a significant drop in pesticide exposure a week in their diet. In the study, researchers took urine samples from participants who were fed both an organic and a non-organic diet and looked for the presence of dialkyl phosphates, a class of compounds the body produces as it tries to break down organophosphate pesticides.

Organophosphate pesticides are widely used in commercial agriculture to control pests in fruits and vegetables, but they can also be found in flea and tick collars, shampoos, and powders for pets; treatments for head lice; and, no pest strips and pest control products for gardens. Despite its widespread usage, direct exposure to these pesticides carry severe health risks, especially for pregnant women. In addition, earlier studies have found that ingesting fruits and vegetables that have residual amounts of pesticides like organophosphates can lead to diminished IQs in children, as well as other dietary risks. Other studies have shown that children with high levels of residual pesticides in their bodies are more likely to have attention deficit hyperactivity disorder, known as ADHD.

Pesticides have also been linked to certain types of cancer, with multiple studies identifying both direct and residual exposures as a risk factor for environmentally induced cancer. In particular, organophosphate pesticides can increase the risk of breast cancer, where it can be transferred to babies through breast milk.

100% organic essential oil sets now available for your home and personal care, including Rosemary, Oregano, Eucalyptus, Tea Tree, Clary Sage and more, all 100% organic and laboratory tested for safety. A multitude of uses, from stress reduction to topical first aid. See the complete listing here, and help support this news site.

Unfortunately, much of the fruits are vegetables lined up in stores are riddled in pesticides. In its latest Dirty Dozen report, the Environmental Working Group (EWG) found conventionally grown strawberries to have the highest levels of pesticide residues, compared to other fruits and vegetables. (Related: Strawberries are the most pesticide-ridden crop you can eat.)
Other offenders include spinach, which contains the neurotoxic insecticide permethrin; peaches, where the EWG found four pesticide residues, on average; and, grapes, which tested positive residues in 96 percent of its samples.

Going organic without breaking the bank
One of the common misconceptions with organic food is that it’s more expensive than its conventionally grown counterparts. In reality, it takes a few simple tips to transition into an organic diet without having to spend more. (h/t to WholeLifestyleNutrition.com.)

Go to your local farmers markets. People looking to switch to an organic diet need not look any further than their local market: It’s grown locally, and those who are concerned with how the crops were tended can directly ask the farmers themselves. Buy in bulk. You’re bound to get a better discount when you buy more. Get produce that are in season. Organic fruits and vegetables are cheaper when they’re in season. For instance, organic strawberries are just under $4 a pound in the spring — a far cry from their $8 a pound price tag during the winter months. Don’t be afraid to compare prices. Exploring the market is a great way to learn which shops have better deals than others.

Plan ahead. Create a meal plan based on in-season produce to save up on cost. Grow your own. Planting and growing your own organic food can help you save money in the long run.
Preserve foods that are in season. Freezing and canning are just some of the ways to preserve fruits and vegetables, especially for the winter.

Transition gradually. For most people, it takes time to switch to an organic diet — and that’s all right. It’s best to start with foods that have the highest amounts of pesticide residues (read the EWG’s Dirty Dozen Report here), then move to those that have lower amounts of pesticide residue.

Chris Beat Cancer (New Book) A Comprehensive Plan For Healing Naturally

Chris beat cancer naturally, no chemo, no radiation, a feat deemed impossible by the medical world. I do not know Chris, but I have been following him for several years, and now finally, he has come out with a new book. I have had several people over the years ask me what I do and how I beat cancer, my story is a little different, as far as treatments go, but a lot of the nutrition, is pretty spot on. I love and appreciate what Chris has done and continues to do, if you would like to learn more, check him out HERE! In the meantime,check out the quick promo to his book, I have pre-ordered his book which will be available on amazon starting today! I wish I had access to him when I was going through cancer, check it out:

You may have had cancer, but, the best way to prevent is to take action now, and Chris is the man! He knows his stuff, and he is an expert in health and nutrition, so pay attention!!!

The Science Behind The Healing Effects Of Cancer

Thursday, September 06, 2018 by: RJ Jhonson

(Natural News) Ginger is one of those plants widely known to have health benefits but is somehow not recognized by conventional medicine. It has been used by different cultures for centuries, not just as a spice, but also as a medicinal treatment for a variety of conditions. And modern science agrees, as proven by a large number of studies compiled by GreenMedInfo.com, on the health conditions that ginger can help remedy.

The edible part of ginger is a portion of the root called a rhizome. It has a distinct flavor and scent and can be enjoyed as it is, brewed as tea, dried and powdered, or even candied. It is rich in various phytochemicals that make it an effective home remedy, as well as a natural treatment for a variety of conditions.

Nausea
Some recommend ginger for nausea; advice which research has found to have merit. A controlled trial compared the effects of ginger and that of a placebo on seasick naval cadets. The researchers found that those who took ginger reported fewer symptoms of seasickness, including vomiting and nausea.

A combination of protein and ginger was also found to have beneficial effects on cancer patients who are experiencing nausea post-chemotherapy, as well as pregnant women. The authors of the study attributed this not just to ginger’s natural anti-nausea properties, but also to its ability to reduce gastric dysrhythmia.

Muscle soreness
Those who like to exercise will find ginger to be a wonderful plant indeed, what with its ability to soothe delayed onset muscle soreness resulting from unaccustomed activity or eccentric exercise. This is attributed to ginger’s ability to prevent inflammation, as well as its analgesic properties. Taking ginger also helped improve the range of motion of the affected muscles. The study used capsules containing dried ginger.

Mother Nature’s micronutrient secret: Organic Broccoli Sprout Capsules now available, delivering 280mg of high-density nutrition, including the extraordinary “sulforaphane” and “glucosinolate” nutrients found only in cruciferous healing foods. Every lot laboratory tested. See availability here.

Heart disease
There are many factors contributing to the risk for heart disease and ginger helps address many of them. For instance, one study has shown its benefits against high cholesterol levels, a common cause of atherosclerosis and heart attack. A double-blind controlled clinical trial determined that ginger has potent lipid-lowering abilities, causing higher reductions in triglyceride and cholesterol levels than the placebo.

A separate study found that ginger can lower blood pressure by blocking voltage-dependent calcium channels. This makes ginger an effective remedy for hypertension, a condition that damages not just the heart, but also the kidneys.

Obesity
Going beyond one’s recommended weight increases the risk for many diseases, including diabetes and heart conditions. Ginger has been found to increase the thermic effects of food, resulting in a feeling of fullness and discouraging further food intake. The spice does this without altering metabolic or hormone parameters in the participants. The researchers interpreted these findings as a demonstration of ginger’s ability to aid in effective weight loss.

Cancer
Cancer, in all its forms, is perhaps one of the most feared diseases today. Tests on the effects of ginger on various types of cancer have, so far, shown promising outcomes.

Once such test found that ginger extract could inhibit the growth and proliferation of pancreatic cancer tumors. Moreover, it caused the autotic death – the death of cells as a result of cellular recycling or autophagy – of the cancer cells.

Another study established that gingerol, a compound found in ginger, can help kill breast cancer cells. What makes this even more remarkable is that gingerol did so selectively, which means that it caused little to no damage to normal cells, unlike many conventional cancer treatments today.

Top 6 Sources of Plant-Based Protein

James Colquhoun JAMES COLQUHOUN

Regardless of what diet you choose, proteins are a must. They may seem overwhelming to understand – but we are here to break it down for you!

Proteins in their raw form are essentially amino acids which are found in the foods that we eat. Theses are broken down into essential amino acids and non-essential amino acids and are the building blocks which create the protein our body needs to thrive.

Essential amino acids are those which our bodies cannot produce on their own, so it’s important you receive them from food, hence why they are ‘essential’. Although animal-based protein sources are typically renowned for the fact that they are complete protein sources, they also lack in all of the other essential nutrients and photo-chemicals that plant-based proteins can provide (and can come with some serious downsides when we’re talking about conventional, factory farmed animal products containing hormones and antibiotics).

What some people don’t realize is that you don’t only have to eat these complete protein sources in order to get all of the amino acids you need. Your body is way smarter than you think and can combine them from different foods, as long as you are eating a variety of plant-based protein sources over time. In doing so, you not only ensure that you are getting all of the essential amino acids, but you also enrich your diet with a variety of different nutrients, phytonutrients, and fibers that you wouldn’t get if you stuck to only a few protein sources.

Regardless of what lifestyle you choose, paleo or vegan (or pescatarian for that matter!), everyone can benefit from eating more plant-based foods. This article will help you to understand some of my favorite sources of plant based protein, and how much protein they contain and whether they are complete or incomplete.

1. Hemp Seeds
Complete

Protein Content: 9.2 grams in 1 ounce

Hemp seeds are exactly that, the seeds of the hemp plant. But rest assured they will not make you high, they are safe and legal with none of the psychotropic effects that can be found in the hemp leaf. Rather they are a healthy, complete protein source that are extremely versatile. They can be pressed to extract their oils, ground into powders, made into milk and eaten raw, sprinkled on meals, or mixed through smoothies. The health benefits of hemp seeds are also impressive thanks to the high variety of nutrients they contain, including vitamins, minerals, a great fatty acid profile, high amounts of fibre, and, most importantly, their high content of protein. Consider them a plant-based protein powerhouse, your ‘go to’ staple to have in the pantry to back up any dish with an extra boost of nutrients. Also the hemp leaf does not contain psychotropic compounds, that’s found in the flower or bud.

2. Organic Tempeh
Complete

Protein Content: 18 grams per 100 g.

Tempeh also comes with all the added benefits of being a fermented food, aka probiotic goodness, which means you can avoid some of the issues often associated with soy products. In fact, tempeh can actually help promote a stronger immune system, improve digestion, reduce cholesterol, and regulate appetite by reducing sugar cravings. Tempeh is firm with a dense chewy texture and a slightly more intense flavor than regular tofu, despite this it is really great at absorbing other flavors, making it a great ingredient to mix in virtually any meal without overpowering it. Eat it either raw or cooked, in salads, stir frys and soups, or substitute it for meat in almost every meal. You can purchase tempeh from most shops, though usually, the varieties found in the health food store are better quality. Make sure you store it in your fridge or freezer and consume it within a week from opening.

3. Quinoa
Incomplete

Protein Content: 13g per 100g

Quinoa, pronounced ‘keen-wah’, is that plant with the funny name that someone always seem to pronounce wrong. Despite this, it is extremely good for you and a popular plant-based protein for many people. Originating from a plant in South America, this ancient grain is not a grain at all, rather, it is a seed and therefore doesn’t contain gluten. Nevertheless, what it does contain is an array of nutrients, especially manganese, magnesium, lysine, B-vitamins, and an impressive profile of essential amino acids. Quinoa’s nutritional profile has actually been associated with aiding weight loss, supporting bone health, improving gut health, and reducing risks of diabetes. The reason quinoa is commonly mistaken for as a grain, is because it can be used like one, often milled into flour and used in breads or other baked food products as a gluten-free grain option. The flavor of quinoa is slightly nutty and earthy but very mild. Therefore, it can be cooked as you would rice and mixed through salads, stuffed in peppers, or simply used as an alternative to rice to complement any dish. The most common varieties you will find in the stores are black, red, and white all with a similar nutritional profile.

4. Beans & Chickpeas
Incomplete

Protein Content: Chickpeas = 6.3 g per 100 g, Red kidney beans = 7.9 g per 100 g.

Beans and chickpeas are staple foods for loads of cultures around the world and very popular meat alternatives in vegetarian or vegan diets. Officially part of the legume family, these plant foods are packed full of fiber and protein, plus a variety of vitamins and minerals. There are 100’s of varieties of legumes, but we particularly like beans and chickpeas, which are also some of the more common types. You might be familiar with chickpeas, navy beans, black beans, red kidney beans, and cannellini beans. Each of these legumes have unique nutritional profiles but the amount of protein tends to be relatively the same. Unfortunately, on their own they are not complete protein sources but simply mix them with another plant-based protein and they are a great way to meet your protein needs and promote overall wellness. However, legumes if not prepared correctly, can cause some ‘not very nice’ side effects, like gas and bloating. This is because they contain a particular sugar that our bodies simply cannot break down. They also contain anti-nutrients, which are little compounds that can reduce the absorption of nutrients. But don’t worry, these problems can be mitigated by simply soaking and cooking your legumes prior to eating, keeping in mind that different types contain different levels of antinutrients and therefore require different soaking times. Sprouting is also another way to avoid these problems and enhance the nutritional quality, allowing you to reap the benefits of these extremely diverse legumes and avoid anything too smelly…

5. Lentils
Incomplete

Protein Content: 6.8 grams per 100 grams

Lentils contain the third highest amount of protein of any legume, just under hemp seeds and soybeans. They are small, lens-shaped seeds from the legume family that come from the pods of a bushy plant. There are different varieties depending on their size and color, such as red lentils, brown lentils, french green lentils, and black/beluga lentils etc. Lentils can be stored for long periods of time and are very inexpensive yet highly nutritious, making them a popular staple food in the diets of many cultures around the world; in fact, according to historical records, they are believed to be one of the oldest crops around. They are commonly eaten as an alternative to animal products not only because they are high in protein, but because they also contain certain vitamins and minerals like iron and B vitamins that are commonly found in meat, with the added benefit of plant fibre. Depending on what you are making and what your recipe requires, will determine which lentils you buy due to various tastes and consistencies. However, most types have similar characteristics in regards to flavor and nutritional content and can, therefore, be used to substitute one another. Lentils are easy to prepare but, just like beans and chickpeas, it’s important they are soaked and cooked or sprouted prior to eating. Enjoy them in soups, casseroles, pureed in dips, basically let your imagination run wild. Keep in mind that not everyone’s body responds as well to lentils and if you have compromised digestion they can actually cause digestive discomfort. As with all foods, it could be a matter of experimenting to see what plant-based foods suit you the best.

6. Spirulina
Incomplete

Protein Content: 57 grams in 100g

Made from blue-green algae, spirulina powder is a nutritionally dense superfood that happens to also be protein rich. Although this superfood is not a complete protein source, it is incredibly high in protein and once paired with some nuts, you are all set. Besides protein, spirulina is known for its powerful antioxidant and anti-inflammatory properties and proven benefits in detoxing heavy metals, lowering blood pressure, reducing cholesterol, boosting energy, and speeding up weight loss -the list really does go on. Plus, it is one of the best plant-based sources of iron, something that many vegetarians, vegans, and even meat eaters struggle to get enough of. Spirulina is also easily absorbed by the body and can be consumed in either powder form or tablet. Commonly found in different greens powders, like the Food Matters Superfood Greens, you can simply mix the powder with water and drink it straight from the glass or mix it through a variety of dishes such as smoothies, raw desserts, nut bars, and protein balls to get all of the goodness of spirulina.

Lentils-The Plant Based Protein with More Potassium than a Banana

Looking for a plant-based protein that’s versatile, easy on the wallet, and checks all the best nutrition boxes? Look no further than the lentil.

Otherwise known as a pulse, lentils are the edible seed of legumes. You have most likely seen them in your local grocery store as green lentils or split red lentils. Split lentils cook faster and work best for recipes where they will be used as a thickener or paste. Whole lentils hold up better and are therefore the best source for recipes such as salads and when lentils are the primary ingredient that will provide a texture to your dish.

Since incorporating a meat-free meal weekly is an increasingly popular way to save on food costs, it’s important to make sure you aren’t sacrificing nutrition in the process. Cook with confidence since 100 grams of lentils provide almost as much protein as steak with a fraction of the fat, 72% of your daily fiber needs, and twice the amount of potassium as a large banana

Storage

Packaged lentils (dry or canned): Up to 1 year in a dry, dark, cool location (after one year, cooking time will increase and the quality of your lentils will decrease)

Cooked lentils and prepared lentil puree: Up to 3 months frozen, or 1 week refrigerated

Preparation is easy.

For every ½ cup cooked portion you desire combine 1/4 cup split red lentils with 3/4 cup water. Bring to a boil, cover, reduce heat and simmer for 5-7 minutes (longer for larger quantities) until lentils are tender and liquid is absorbed.

Power up Your Pantry

Lentils are your gluten-free, plant-based protein, & complex carb all-in-one. So if you’re trying to find the next food to add to your arsenal of clean eats, lentils are where it’s at.

Steady Energy: Lentils are a complex carbohydrate with a low glycemic value. Combined with their high fiber and good protein content, lentils break down slowly and release steady energy without blood sugar fluctuations

Weight Management: The high fiber content of lentils will help keep you full and satisfied, making it easier to make it to the next meal without reaching for that snack

Lower Blood Pressure: Naturally low in sodium, lentils also contain potassium which works opposite of sodium to help lower blood pressure

Improved Protein Metabolism: Not only are lentils a source of protein they also contain folate, a B vitamin which helps with protein metabolism

Nutrition Facts
Serving Size: 1 cup

Amount Per Serving
Calories from Fat: 119 Calories:323

% Daily Values*
Total Fat 13.25g (20%)
Saturated Fat 1.68g:(8%)
Polyunsaturated Fat:6.495g
Monounsaturated Fat:4.353g
Cholesterol 0mg (0%)
Sodium 431mg: (18%)
Potassium 672mg
Total Carbohydrate 36.71g (12%)
Dietary Fiber 14.5g (58%)
Sugars 3.29g
Protein 16.44g
Vitamin A (0%)
Vitamin C (4%)
Calcium 4% Iron (34%)

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

(323 calories)
16% of RDI
Calorie Breakdown:
Carbohydrate (44%)
Fat (36%)
Protein (20%)

The Healthiest, Anti-Cancer Foods: G-BOMBS

”G-BOMBS” is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. They are extremely effective at preventing chronic disease, including cancer and promoting health and longevity.

G – Greens

Raw leafy greens contain only about 100 calories per pound, and are packed with nutrients. Leafy greens contain substances that protect blood vessels, and are associated with reduced risk of diabetes 1-3.

Greens are an excellent tool for weight loss as they can be consumed in virtually unlimited quantities.
Leafy greens are also the most nutrient-dense of all foods, but, unfortunately are only consumed in minuscule amounts in a typical American diet. We should follow the example of our closest living relatives—chimpanzees and gorillas—who consume tens of pounds of green leaves every day.
The majority of calories in green vegetables, including leafy greens, come from protein, and this plant protein is packaged with beneficial phytochemicals. Green vegetables are also rich in folate (the natural form of folic acid), calcium, and contain small amounts of omega-3 fatty acids.
Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision.4 Also, several leafy greens (such as kale) and other green vegetables (such as bok choy, broccoli, and brussel sprouts) belong to the cruciferous family of vegetables.
All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition—they contain glucosinolates, and when their cell walls are broken by blending, chopping or chewing, a chemical reaction converts glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects.
Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells.5

B – Beans

Beans (and other legumes as well) are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source.
Beans act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings. Plus they contain soluble fiber, which lowers cholesterol levels.6
Beans are unique foods because of their very high levels of fiber and resistant starch, carbohydrates that are not broken down by digestive enzymes. Fiber and resistant starch not only reduce the total number of calories absorbed from beans, but are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.7
Eating beans, peas or lentils at least twice a week has been found to decrease colon cancer risk by 50%.8 Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers.9

O– Onions

Onions, along with leeks, garlic, chives, shallots, and scallions, make up the Allium family of vegetables, which have beneficial effects on the cardiovascular and immune systems, as well as anti-diabetic and anti-cancer effects.
Allium vegetables are known for their characteristic organosulfur compounds, similar to the ITCs in cruciferous vegetables, organosulfur compounds are released when onions are chopped, crushed or chewed.
Epidemiological studies have found that increased consumption of Allium vegetables is associated with lower risk of gastric and prostate cancers. These compounds prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis.10
Onions also contain high concentrations of health-promoting flavonoid antioxidants, predominantly quercetin, and red onions also contain at least 25 different anthocyanins.11-12 Quercetin slows tumor development, suppresses growth and proliferation and induces cell death in colon cancer cells.13-15 Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.16

M – Mushrooms

Consuming mushrooms regularly is associated with decreased risk of breast, stomach, and colorectal cancers.
In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (about one mushroom per day) had a 64% decreased risk of breast cancer. Even more dramatic protection was gained by women who ate 10 grams of mushrooms and drank green tea daily—an 89% decrease in risk for premenopausal women, and 82% for postmenopausal women, respectively.17-20
White, cremini, Portobello, oyster, shiitake, maitake, and reishi mushrooms all have anti-cancer properties—some are anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, cause programmed cancer cell death, and inhibit angiogenesis.
In addition to these properties, mushrooms are unique in that they contain aromatase inhibitors—compounds that can block the production of estrogen. These compounds are thought to be largely responsible for the preventive effects of mushrooms against breast cancer. In fact, there are aromatase-inhibiting drugs on the market that are used to treat breast cancer.
Regular consumption of dietary aromatase inhibitors is an excellent strategy for prevention, and it turns out that even the most commonly eaten mushrooms (white, cremini, and Portobello) have a high anti-aromatase activity.21 Keep in mind that mushrooms should only be eaten cooked: several raw culinary mushrooms contain a potentially carcinogenic substance called agaritine, and cooking mushrooms significantly reduces their agaritine content.22-23

B – Berries

Blueberries, strawberries, and blackberries are true super foods.
Naturally sweet and juicy, berries are low in sugar and high in nutrients – they are among the best foods you can eat. Their vibrant colors mean that they are full of antioxidants, including flavonoids and antioxidant vitamins—berries are some of the highest antioxidant foods in existence.
Berries’ plentiful antioxidant content confers both cardio-protective and anti-cancer effects, such as reducing blood pressure, reducing inflammation, preventing DNA damage, inhibiting tumor angiogenesis, and stimulating of the body’s own antioxidant enzymes. Berry consumption has been linked to reduced risk of diabetes, cancers and cognitive decline.24-29
Berries are an excellent food for the brain—berry consumption improves both motor coordination and memory.30-31

S – Seeds

Seeds and nuts contain healthy fats and are rich in a spectrum of micronutrients, including phytosterols, minerals, and antioxidants.
Countless studies have demonstrated the cardiovascular benefits of nuts. In addition, nuts in the diet aids in weight maintenance and diabetes prevention.32-35 The nutritional profiles of seeds are similar to nuts when it comes to healthy fats, minerals, and antioxidants, but seeds are also abundant in trace minerals, higher in protein than nuts, and each kind of seed is nutritionally unique.

Flax, chia, and hemp seeds are extremely rich sources of omega-3 fats. In addition to the omega-3s, flaxseeds are rich in fiber and lignans.
Flaxseed consumption protects against heart disease by a number of different mechanisms, and lignans, which are present in both flaxseeds and sesame seeds, have anti-cancer effects.36-38
Sunflower seeds are especially rich in protein and minerals. Pumpkin seeds are rich in iron and calcium and are a good source of zinc.
Sesame seeds have the greatest amount of calcium of any food in the world, and provide abundant amounts of vitamin E. Also, black sesame seeds are extremely rich in antioxidants.39
The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.

You can learn more about the health benefits of G-BOMBS in my New York Times best-selling book Super Immunity, which discusses how to naturally strengthen the immune system against everything from the common cold to cancer.

References

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.

For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.