A Guideline To Healthier Living In The Modern Age

Health Guideline

Goal: Increase immune system and white blood cells. Creating better health at the cellular level.

• Think no carcinogens. Think organic, nonrefined, nonprocessed, simple (not only food but for everything). Food eaten in combination. Caveman lifestyle. Ask yourself, "could people over a hundred years do this," before you dry clean something or get too fancy with your cooking. Active lifestyle and stress reduction through ancient methods e.g., meditation, breathing, exercise, martial arts, etc.

Physical Activity:

• 30 mins a day 6 days a week or 50-60 mins a day 3 days a week. Based on health level can be walking, yoga movements, tai chi, qi gong. For the more fit, athletic movements and exercises, running, combative martial arts.
• Avoid sedentary lifestyle or sitting for prolonged periods.

Stress Management (stress increases noradrenaline and cortisol which lowers immune system):

• Meditation
• Breathing exercises
• Yoga or tai chi movements
• Mental imagery
• Relaxation and massage
• Group meditation, prayer, chant, rosary, or individual (must be said out loud to get into breathing rythmn)
• Support at least once a week. Getting together with friends or family or being part of a bigger group that shares a hobby
• Avoid isolation, despair, anger – use support, calm music, serenity, quiet, calm light, candles, incense, laughter, lightheartedness, prayers, cards, pictures
• Feeling of control over stress is more important than lack of stress in studies
• Helplessness promotes cancer

Dietery Needs (foods with high glycemic index increase insulin, which promotes inflammation and cancer growth and lowers immunity):

• Avoid traditional western diet (proinflammatory) – use Mediterranean, Indian, Asian cuisine (anti-inflammatory)
• Glass of water as soon as you rise to flush your system.
• Principally made of vegetables and legumes, accompanied by olive oil, garlic, herbs, spices. Meat and Egg optional. Balance and variety. More than 50% of vegetables and fruits should be consumed raw.
• Vitamin E, C, D (especially for people with little sun exposure), Selenium
• Omega 3 fatty acids (not omega 6 which is already in heavy abundance in our foods)
• Variety of fruits and vegetables (27 or more) – preferably in natural state
• Oily fish – Salmon, small mackerel, whole anchovies, sardines, eel, cod liver, occasional white albacore, catfish. Can even be farmed.
• Different types of soy – tofu, tempeh, miso, soy steak, soy sprouts, soybeans, soy milk, soy yogurt (can be eaten raw or with other foods)
• Organic red meat that has been grass fed or flax meal fed no more than 3x a week
• Unprocessed pork only and red meat, and poultry, eggs, organic in moderation.
• Vegetable protein – lentils, peas, beans, chickpeas, mung beans, legumes
• Japanese green tea – pour hot water (only let it rolling boil then let sit for a bit to cool then pour) over bag or leaves and let sit for 8-10 minutes before drinking. Tea only has lasting effects for 2 hours so no use reusing leaves after that. 3 – 5 cups a day. Can be sweetened with agave nectar. Best when taken with a soy product.
• Garlic, onions, leeks, shallots, ginger, chives, endives, mixed with foods (should be mixed into food whenever possible).  Garlic is released when clove is crushed or minced and dissolved in oil. Chopped garlic and onions can be gently fried in oil mixed with steam or stir fried vegetables and combined with curry or turmeric. Can also be consumed raw, mixed in salads, or eaten in a sandwich.
• Turmeric (found in yellow curry) in conjunction with black pepper or ginger and tofu dissolved in oil. Mix ¼ teaspoon turmeric powder with ½ of olive oil and generous pinch of black pepper. Add to vegetables, soups, salad dressings, tofu. Adding a few drops of agave nectar removes bitter taste.
• Mushrooms – shiitake, maiitake, kawaratake, enokitake, oyster mushrooms, enokidake, cremini, portobello, turkey tail, thistle – soups, vegetables, broths, oven grilled, stir fried.
• Seaweed – Nori, kombu, wakame, arame, dulse (can be cooked with legumes to shorten their cooking times)
• Carrots, yams, sweet potatoes, squash, pumpkins, persimmons, apricots, beets, bright colored fruits and vegetables (orange, red, yellow, green)
• Scallions
• Brussels sprouts
• Broccoli
• Asparagus
• Berries – Blackberries, raspberries, strawberries, blueberries
• Cherries
• Cranberries
• Walnuts, hazelnuts, pecans
• Stone Fruits – Plums, peaches, nectarines
• Spices – mint, thyme, marjoram, oregano, basil, rosemary, cumin
• Tomatoes – need to be cooked in oil to release phytochemicals
• Herbs – need to be infused in teas, soups, and made into stock, added to flavor water.
• Do not boil broccoli or cauliflower, cabbage, brussels sprouts, bok choy, turnips, radish, daikon – Cover and steam briefly or stir fry rapidly in a wok with a little olive oil.
• Avoid freezing fish, steam or slow oven bake at low heat.
• Ginger root – Add grated ginger to a vegetable mix while it is cooking in a wok or pan. Or marinate fruits in lime juice and grated ginger
• Citrus – Oranges, tangerines, lemons, grapefruit – Skin can be grated and sprinkled over foods, cereal or added to teas or hot water.
• Pomegranate Juice – One glass a day with breakfast.
• Probiotic – organic yogurt, kefir, enriched soy yogurts, sauerkraut, kimchi

Things To Avoid And Alternatives:

• Deodorant - deodorant with no aluminum, parabens, or phthalates. Organic.
• Cellphones - Use sparingly, check at regular intervals instead of constantly. Use a headpiece.
• Shampoo, conditioner – White organic soap
• Scented soaps – White soap
• Household cleaning products – White vinegar, white soap, baking soda, scrubbing harder
• Scratched teflon – flawless teflon or stainless steel
• Pesticides - Natural pesticides: Beer, coffee, lady bugs, seaweed, volcanic rock, diatomaceous earth, or made with garlic, essential oils, boric acid.
• Cologne, lotions - organic lotions with no parabens, or phthalates. Toilet water AKA Eau de toilette or cologne spray which is much less concentrated.
• Lip balm or chapstick – organic lip balm
• Hard plastics (BPA), PVC, plastic receptacles, plastic tubs, platic bowls, delivered water such as arrowhead – glass, dishware, recycled type 1 plastic, ceramic
• Warm plastic, water that smells like plastic, bottled water left in the sun or warm
• Microwaving in anything other than glass, dishware, or paper covering
• Aluminum – Even skin contact
• Carcinogens of any kind
• Soda cans and soda
• White flour – multigrain flour
• Red meat from industrially raised animals – organic meat from grass fed or flax meal fed animals
• Oils rich in omega 6 (corn, vegetable, sunflower, safflower, soy) – Omega 3 cold pressed extra virgin olive oil, grapeseed oil, flaxseed oil, canola oil, linseed oil, CLA supplements, omega 3 butter
• Regular Dairy – Dairy from grass or flax meal raised animals, (free of hormones) soy milk, almond milk, soy yogurt
• Evaporated milk (especially in foods like ice cream)
• Eggs raised from corn or soybean fed hens – Omega 3 eggs or hens raised in a natural environment or fed flax meal
• Atmospheric pollution (smokers, cleaning products, dry cleaning) – smokers must air out, house must be aired out when cleaned, dry cleaning opened out doors and left outside for 4 hours before being brought in.
• Wheat – multigrain (with at least 3 other cereals oatmean, flax, rye, etc.) or sourdough
• Commercial breads and pastries – Locally baked
• Sugar (white or brown), honey, syrups (corn, maple, fructose, dextrose, etc) – natural sweeteners: agave nectar, stevia, xylitol, wisteria, dark chocolate (70% pure  cocoa or more), acacia honey, coconut sugar (do not abuse sweeteners), cinnamon
• White rice, overcooked white pasta, muffins, bagels, croissants, puffed rice cakes – mixed whole grain cereals, basmati or thai rice, brown rice, multigrain pasta, noodles cooked al dente (firm), quinoa, oats, millet, buckwheat, farro, bulgar, barley, spelt
• Potatoes – lentils, peas, beans, sweet potatoes, yams, legumes
• Sweetened or bleached breakfast cereals – oatmeal, muesli, All-Bran, Special K
• Jams, jellies, fruit cooked in sugar, fruit in syrup – fruit in natural state, blueberries, cherries, raspberries, use agave nectar for sweetening if needed
• Sweetened drinks, industrial fruit juices, sodas – Water flavored with lemon, thyme, or sage
• Avoid in between meal snacks and candies -  eat in combination with vegetables, fruit fibers, good fats.
• Processed pork – meat labeled rich in omega 3, unprocessed organic pork
• Hydrogenated/transfats like pastries
• Ready made foods
• Fried foods, chips – hummus, olives, cherry tomatoes, sliced fennel
• Poultry skin
• Skins of nonorganic fruits and vegetables – peeled fruits and vegetables or organic skin (skin can be rich in nutrients)
• Tap water – Filtered tap water, spring or mineral water provided plastic bottles have not warmed or smell of plastic.
• Alcohol – Red Wine (pinot noir) from Burgundy, France.

Prefer Organic – Apples, pears, peaches, nectarines, strawberries, cherries, raspberries, grapes

Organic optional – Bananas, oranges, tangerines, pineapple, grapefruit, melons, plums, kiwis, blueberries, mangoes, papayas

Prefer Organic – Peppers, celery, green beans, spinach, lettuce, cucumbers, squash, pumpkin

Organic optional – Broccoli, cauliflower, cabbage, mushrooms, asparagus, tomatoes, onions, eggplants, peas, radishes, avocados

Things to Consume Daily:

A glass of water as soon as you rise.
Pomegranate Juice

Green tea several times a day

Vitamin D (if required)

Garlic, turmeric

Note -  A lot of people have asked me the best way to eat. Looking at my own nutritional background, or the work of other nutritionists and diet experts I have found nothing as good as the book ANTICANCER: A NEW WAY OF LIFE. Most of this guideline was inspired by the work. It's talking about eating and diet that will affect you at the cellular level. Not only will it help you become fit, lose weight, have nicer skin. More importantly it will increase energy, longevity, and immunity. It may be a book about cancer but its also the best diet and lifestyle book I've read. We all want to look good. The goal though is to look as good as you can for as long as you can.

About the Author:

Sam Y. is a Personal Trainer, Coach, Performane Enhancement Specialist, Corrective Enhancement Specialist, and holds multiple certifications. He is also an avid Martial Artist, training in Brazilian Jiu Jitsu, Kickboxing, Boxing, and MMA. He is also the author of the popular fitness blog All Out Effort as well as the popular martial arts blog Inner BJJ. You can find him in the Los Angeles area personal training his clients, or at home annoying his wife, or on Facebook at his personal fitness page.