Dr. Oz starts the show today saying that we can actually starve cancer cells by eating the right kinds of foods. He brings out Dr. William Li to give us the run down on what foods are the best to fight certain cancers. First, Li points out that these foods are great ways to fight cancer before it gets a foothold in your body and they are not a cure for people who are already in the late stages of cancer. Lots of these foods are ones that Oz has recommended before and the list is below.
Jarlsberg Cheese is full of vitamin K and it has been shown to reduce your risk of lung cancer by over 60%. Bananas are loaded with Vitamins A & C and eating just half a banana a day can cut your breast cancer risk by over 40%. Li says tangerines can reduce your chances of esophageal cancer by 40% by drinking one glass of fresh squeezed tangerine juice per day. We wondered why tangerines and not oranges as both are basically the same and have the same vitamins.
Squash, either frozen or fresh, has been shown to reduce Lymphoma by over 25% if you eat it twice weekly. Li said frozen squash is just as good a fresh squash and no vital nutrients are lost in freezing. Seafood has many benefits and Oz has talked about how shrimp can help your diet because of the Omega 3 Fatty Acids they contain. Today, Dr. Li takes it one step further and says sauteed squid is a proven fighter of breast cancer. Finally, Li says that eating 10 pecan halves a day will greatly reduce your risk of developing colon cancer.
Here is the complete list of cancer fighting foods:
Dairy: Jarlsburg cheese, Gouda cheese, Emmenthal cheese, and soy milk.
Produce: leafy greens like arugula, brussel sprouts, tomatoes, beets, carrots, sweet potatoes, squash, broccoli, onions, leeks, shallots, white button mushrooms, lentils, bell peppers, spinach, oranges, grapefruit, tangerines, lemon, lime, apples, blueberries, apricots, pomegranates, and mango.
Whole Grains: oats, flaxseed, and quinoa.
Fish/Seafood: squid, salmon, mackerel, and tuna.
Spices & Herbs: turmeric, ginger, cinnamon, rosemary, curry, chive, garlic, and basil.
Nuts/seeds/oils: pecans, walnuts, almonds, hazelnuts, flaxseed/flaxseed oil, olive oil, and canola oil.
Desserts/sweeteners: dark chocolate.
Beverages: green tea and red wine.
Now Dr. Oz gets in on the action with a few tips of his own. Did you know that the peel on lemons, oranges, and tangerines contain highly concentrated cancer fighting nutrients? He recommends that we get a zester, which is basically a fine grater, and add the zest to our salads and meals. This will boost the flavor and also help keep cancer away. Next, Oz says to add olives to our diet. Picual Olives or Moraiolo Olives are loaded with Polyphenols that are proven cancer fighters. He finishes by talking of how we need to buy Olive oil in a dark bottle as the nutrients are diminished by light.
Oz gives us a special breast cancer fighting recipe. It is pretty simple and uses squid and Arugula for a great salad. Just heat a little olive oil in a pan and add some garlic after the oil is hot. Cook your squid in this for about 2 minutes and make sure you don’t cook it too long or it will be rubbery. Add the shrimp to a plate of Arugula and top with lemon zest, salt, and pepper. This is an easy, quick, and healthy lunch meal.
Now the show shifts to diets and Dr. Keri Peterson is on to talk about the importance of vitamin D. Vitamin D is a big metabolism booster and tells our bodies to burn fat instead of storing it. She says that 70% of us don’t get enough of this vitamin. Oz says you need at least 2000 iu a day in total vitamin D from food and supplements. Keri says we can get more of this nutrient by making some simple diet changes. First, she recommends we get eat fortified eggs for breakfast. Next, she says we can add Salmon to our meals and it is loaded with vitamin D. Third, she tells us mushrooms are a great way to get this vitamin and recommends Monterey Mushrooms. Oz adds that we should get 15 minutes of sun exposure a day to naturally boost our vitamin D and also take 1000 IU of supplements a day.
The next segment is all about diet gadgets. First, Oz recommends the portion control brownie pan. It gives you nice even brownies that are already sized. This way you can know exactly how much you are eating. Next, he talks about the benefits of Dreamfield pasta and how it is high in fiber and tastes great. Finally, Oz says we can use the “Lose It” app for our android powered phones to keep track of our calories throughout the day.
The final segment is about breaking common diet rules. First, Oz says we should forget about counting our servings of fruits and veggies and make sure we fill half our plates with them each meal. Mix it up with salad and other produce items to give you more variety. Next, he says Red Meat is OK. Just make sure you use sirloin or round steak as they are usually less than 10% fat.
Third, he says to eat more water! Yes, you heard that right. Many fruits and veggies contain a lot of water and this is a better way of getting your H2O than just drinking it. Watermelon is over 90% water and don’t forget to count the water in your soup. Oz says you are getting plenty of water if you are going to the bathroom 6 or 7 times a day and it is coming out clear.
You are probably familiar with the rule about working out an hour a day. Oz says to workout as much as possible but don’t worry if you do it less than 60 minutes. If you can only make time for a 30 minute workout, then do that. If you have time for 5 workouts that are 5 minutes each, it is still better than not working out at all.
Skipping out on foods you love can make you break your diet. If you love dessert, then don’t skip it but find something healthy as your sweet treat. Oz gives us a simple chocolaty dessert that is healthy. Just mix riccotta cheese, low fat, with a tablespoon of dark cocoa powder and add fresh berries. This is low on calories and high on taste to keep you healthy and satisfied.
That is the show for today.