Hello and welcome again
to Health For A Lifetime.
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I'm your host Don Mackintosh
and today we are happy that
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Dr. Neil Nedley is with
us from Ardmore, Oklahoma.
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Dr. Nedley is a
specialist in internal medicine
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and I guess that just means
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you take care of what's inside
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of people. So if your
heart is malfunctioning
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you can do something about that.
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If your digestive system...
there's something wrong
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with that... The internal
organs. Internal organs.
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And we're glad
to have you with us.
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But what I like most
about Dr. Nedley is that
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most physicians want to treat us
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for things that have already
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happened. He does that...
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very effectively. But
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he also wants us
to avoid those things.
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And so we're
happy you're with us.
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In your book - which
is a delightful book,
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Proof Positive,
just recently authored -
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I was reading that
every minute of our lives
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some 10 million cells divide.
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And so we're active
even when we're inactive
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I guess could
be a way to put it.
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While we're asleep there's
all kinds of things happening.
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The problem is that
sometimes there's...
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I don't know if I
could say it this way... but
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there's a traffic jam
that might occur from different
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things that happen.
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Different things we eat,
different things that we drink,
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what not, that causes
those 10 million cell divisions
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to be disrupted. And commonly
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what that's called is cancer
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because them something...
Would that be accurate?
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Yes.. in a way. The way
you've stated it it's amazing
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that there isn't more cancer.
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The fact that 10 million
are dividing all the time.
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But just one out of
those 10 million go awry
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and that's what
can cause cancer.
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Um, and today I think as
we focus on that #2 killer
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in America - which is
cancer - we want to look at
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some good news about cancer.
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Maybe the first thing we
could do today, Dr. Nedley,
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is you could tell us a
little bit more about cancer.
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What are the things that we
need to especially be aware of?
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Things to avoid?
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And then I think today
you're going to talk more
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about offense. What
are the things we can do
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to make sure it
doesn't ever show up.
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That's exactly right.
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Actually 1 out of 2 Americans,
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American men, will
develop cancer at some point
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in their lifetime.
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One out of every
three American women
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will develop cancer at
some point in their lifetime.
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So this is a
devastating disease.
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It's a devastating
killer. And the good news is
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it can be prevented. In
fact, 90% of all cancers
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really are there due
to self-inflicted reasons.
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And that is, people are on
a lifestyle that is conducive
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to the development of cancer.
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And so the fact that 90% of
all cancers can be prevented
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if we were on the best lifestyle
program is the good news
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and what we're
wanting to share here today.
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So this is not something
that we can go down and take
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a cancer pill and we're not
going to get that. This is more
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comprehensive. It's stuff we do.
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This is not a prescription
you can write for us today,
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right, doctor? Well, not really.
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Many people are aware of
certain elements of this plan
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like not smoking and
potentially not drinking
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and lowering the
fat in their diet.
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But very few people are
aware of the entire package...
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the comprehensive
benefits that will result
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when you are on
the entire package.
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And really, you know,
avoiding carcinogens -
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as important as that is
- we also need to have our
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immune systems in tip-top shape.
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And that's what we're
going to be sharing today.
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Well that...
that sounds exciting.
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And I like the fact that you
mentioned in terms of packages.
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I like to open packages.
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What are some of the packages
that we should be opening?
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What are some things that we
really should be involved in...
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putting into our systems?
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Well, putting into our systems
it can help us a great deal is
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putting in things that are high
in beta-carotenes, for instance.
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Beta-carotene is a
precursor of vitamin A.
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And studies show those
that have the highest levels
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of beta-carotene
in their bloodstream
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have the lowest rates of
certain types of cancer...
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lung cancer, for instance.
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Even passive smokers
can have zero lung cancer
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if they have high rates of beta-
carotene in their bloodstream.
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And so that means that their
immune system is counteracting
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the smoke that is coming in.
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Now even smokers can
reduce their risk of lung cancer
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by over 60% if they were eating
a diet high in beta-carotene.
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That's not 100%.
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The best thing would be for them
to quit smoking all together.
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But vitamin A also helps
prevent the epithelial cancers.
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Those are the lining
tissue cancers that come about.
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So the little tiny
cells inside. That's right.
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So beta-carotene.
Would that be something like
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my mom always said "make
sure you have orange food;
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make sure you have red
food. " That kind of thing?
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Yes. In fact, we have a
list of the beta-carotene
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containing foods
that we'd like to show.
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You can see there
at the top of the list,
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Don, is orange yams. Umm.
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One cup of baked orange yams
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436% of the RDA
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of vitamin A. And so you can get
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four times what you need
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in a day's time just from that
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one cup of orange baked yams.
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Cooked carrots: 383%.
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Also very high:
raw carrots 309%.
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Cooking does not
destroy vitamin A.
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A lot of people think
if they cook their food
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it's not going to be
any good to them any more.
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And it is true that cooking
does destroy some vitamins.
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About half of vitamin C
is destroyed by cooking.
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But notice there's
more vitamin A available
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by cooking it. It breaks down
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the fibrous membranes
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and there's more
vitamin A available
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by cooking the carrots
than by eating them raw.
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Cooked pumpkin: 271%.
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Baked sweet potato: 249%.
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Red bell peppers
are also very high.
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Just one of them: 135%.
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Half a cantaloupe: 86%.
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And those mixed frozen
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vegetables - even green leafy
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vegetables - tend to be quite
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high in vitamin A as well.
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So this protects against cancer
and you don't have to juice
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everything. I mean you
don't have to juice, you know,
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whatever... That's right.
And that doesn't seem to hurt
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the vitamin A. But you said it
does affect vitamin C content.
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Yeah, cooking can
destroy some of the vitamin C.
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So it's actually good
to eat a balance of foods
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where some of them are
cooked and some of them are raw.
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Some foods you
wouldn't want to eat raw.
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A sweet potato, for
instance. Eating it raw
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actually, because of the
type of carbohydrates there,
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can be harmful in some regards.
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So some foods...
grains are like that, too.
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They need to be cooked.
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Um-hmm. So how exactly does
that protect us against cancer?
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Well, it
protects us really by...
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we're not sure
all of the reasons.
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We know that it has an effect
in the immune system itself
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in stimulating the immune
system to produce cells that
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kill cancer and
can detect cancer.
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Uh, but there may be other
ways in which it works as well
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and the scientists are still
unraveling some of the reasons
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why beta-carotene
and vitamin A help.
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Now one of the very
interesting points about this
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is that when we found
out that the high levels of
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beta-carotene
would prevent cancer
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of course someone came
up with the bright idea
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of forgetting about
the fruits and vegetables
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and just taking
beta-carotene pills.
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That's what I was going
to ask you: are pills better
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than the natural source?
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And the study actually
showed those that were eating
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the beta-carotene pills had
higher rates of cancer - hmmm -
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than those who were not
eating the beta-carotene pills.
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So really that tells
us it's not necessarily
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the beta-carotene but actually
what's coming with the fruits
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and vegetables that have the
beta-carotene that are producing
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the protective
effects. Lycopene, for instance,
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is one of those
beta-carotene- like molecules.
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Those that have the
highest levels of lycopene
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have the lowest rates of
pancreatic cancer in the world.
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And lycopene you
can't get in a bottle.
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You have to get that
in food. That's the red.
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That's right. That's what
produces the strawberry red
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and the tomato's red is
actually the lycopene itself.
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So packaged but not repackaged?
00:09:07.22\00:09:10.17
Right. When we open up
those packages we want them
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to eat them as packaged
by the Creator, so to speak.
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That's the best way.
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Well what about vitamin
C? I hear a lot about that.
00:09:17.83\00:09:20.10
Is that? Is that helpful
in fighting against cancer?
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Vitamin C is an antioxidant,
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and antioxidants
actually destroy free radicals.
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Free radicals are those
substances that come about
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from eating the
wrong types of food.
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Or actually, they're part
of nature's process as well.
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Even if you're on an ideal
program you can't eliminate all
00:09:38.37\00:09:40.83
of your free radical production.
In fact, you wouldn't want to
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because that's what
destroys bacteria and viruses
00:09:43.78\00:09:46.56
are free radicals.
00:09:46.66\00:09:47.86
But we don't want an
excess of that 'cause that
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can not only
destroy bacteria and viruses
00:09:50.29\00:09:52.06
it might actually
destroy our genetic material
00:09:52.16\00:09:54.55
which will make these
cell divisions go awry.
00:09:54.75\00:09:56.83
So... before you go
on... so a free radical, then,
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is, I mean... I mean if I
wanted to be characterized as
00:09:59.30\00:10:03.11
something, I wouldn't maybe want
to be called a free radical.
00:10:03.21\00:10:06.12
But how can? What exactly
does a free radical do in there?
00:10:06.33\00:10:10.02
Is it sort of like a
boomerang flying around in there
00:10:10.22\00:10:13.21
or what is it? Yeah,
it's a small boomerang.
00:10:13.31\00:10:15.54
It's actually a
molecule that's very unstable.
00:10:15.74\00:10:17.93
It has an extra electron there,
00:10:18.13\00:10:20.06
and so it is trying to
get rid of that extra electron
00:10:20.26\00:10:24.62
in a very fast
manner. And so it tries
00:10:24.82\00:10:27.20
to pass it off to
whoever will take it.
00:10:27.41\00:10:29.34
And if genetic material takes
it, it will be happy with that
00:10:29.54\00:10:32.67
but it damages the
genetic material. OK.
00:10:32.87\00:10:35.30
And so vitamin C, what
it does is it prevents...
00:10:35.50\00:10:38.53
It actually scavenge... It's a
scavenger for the free radicals,
00:10:38.63\00:10:42.92
so it doesn't
damage the genetic material
00:10:43.02\00:10:45.91
but it damages the
vitamin C, so to speak.
00:10:46.21\00:10:49.82
It can destroy that and prevent
that from causing the damage.
00:10:50.02\00:10:54.67
I bet you have a list of some
foods that are high in vitamin C
00:10:54.97\00:10:57.31
don't you? Yes, we indeed do!
00:10:57.51\00:10:59.31
Vitamin C is plentiful in the
00:10:59.61\00:11:03.52
following foods: red bell
peppers actually are the highest
00:11:03.72\00:11:06.23
source. Many people
are not aware of that.
00:11:06.43\00:11:08.09
But one red bell pepper has
00:11:08.39\00:11:10.16
141 mg of vitamin C.
00:11:10.26\00:11:12.80
Now the
recommended dietary allowance
00:11:13.10\00:11:15.72
is 60 mg of vitamin C.
00:11:15.82\00:11:17.54
That's what the
government produces.
00:11:17.74\00:11:18.98
I recommend 250 mg.
00:11:19.18\00:11:21.29
I noticed that.
00:11:21.59\00:11:22.90
250 mg. will actually
00:11:23.11\00:11:25.12
help prevent a number of cancers
00:11:25.32\00:11:27.83
even in our offspring.
00:11:27.93\00:11:29.09
And you might
want to ask about that.
00:11:29.39\00:11:32.08
But orange juice - one cup -
00:11:32.28\00:11:33.70
124 mg.
00:11:33.90\00:11:35.30
Brussel sprouts - 1 cup boiled -
00:11:35.60\00:11:38.37
98 mg.
00:11:38.47\00:11:39.70
One grapefruit - 94 mg.
00:11:39.80\00:11:41.89
One cup of strawberries - 83 mg.
00:11:42.09\00:11:44.05
Kiwi is a good source
00:11:44.25\00:11:46.13
of vitamin C. Kiwi fruit are
00:11:46.23\00:11:47.99
very small but they have 75 mg
00:11:48.09\00:11:50.13
of vitamin C.
00:11:50.24\00:11:51.59
One orange - 70 mg.
00:11:51.80\00:11:53.20
And then your raw green
00:11:53.40\00:11:55.81
bell peppers have 66 mg.
00:11:55.91\00:11:58.14
Those are the
highest sources of vitamin C
00:11:58.44\00:12:01.06
and they can go a
long way in preventing
00:12:01.26\00:12:03.61
certain types of cancers.
00:12:03.71\00:12:04.90
Well, you know, you
have dangled something
00:12:05.11\00:12:06.31
right in the middle there
that I want to come back to.
00:12:06.41\00:12:08.19
First of all, I'm going
to say "I love grapefruit! "
00:12:08.39\00:12:10.11
so that's good news for me.
00:12:10.31\00:12:11.55
And I'm going to love more
of those foods now that I know
00:12:11.75\00:12:15.50
what they are. But
you mentioned something
00:12:15.70\00:12:18.52
about not just protecting your-
self but your family members
00:12:18.72\00:12:21.66
and those in
the next generation.
00:12:21.76\00:12:23.98
Expound on that a little bit.
00:12:24.18\00:12:26.29
Well many people think cancer
is a disease of the elderly.
00:12:26.49\00:12:29.73
and actually that's not true.
Cancer affects all age groups.
00:12:29.93\00:12:33.67
In fact, the second leading
cause of death in children
00:12:33.87\00:12:37.02
is cancer. And where do the
children get their cancer from?
00:12:37.32\00:12:41.69
Actually, most
childhood malignancies
00:12:41.89\00:12:45.18
are caused by faulty genetic
material being passed down
00:12:45.38\00:12:49.44
by mom or dad.
00:12:49.64\00:12:51.29
In fact, dad often passes down
00:12:51.59\00:12:54.32
more faulty genetic
material than mom does.
00:12:54.52\00:12:57.16
Are you sure about that?
00:12:57.46\00:12:58.61
Well, that's
what the studies show.
00:13:00.02\00:13:01.88
Usually because dad is on a
poorer lifestyle many times:
00:13:02.08\00:13:05.16
the rates of smoking, alcohol...
those type of things...
00:13:05.36\00:13:09.04
tend to be higher in
men than they are in women.
00:13:09.24\00:13:11.16
And so that's
one of the reasons.
00:13:11.47\00:13:13.69
And those type of
carcinogens are damaging
00:13:13.80\00:13:15.94
dad's genetic material.
00:13:16.04\00:13:17.57
It ends up in the sperm.
00:13:17.77\00:13:19.45
The sperm, then, donates
half of the genetic material
00:13:19.65\00:13:22.73
to the child. And
brain cancer in childhood,
00:13:22.93\00:13:25.48
leukemia in childhood, and other
types of cancer... kidney cancer
00:13:25.68\00:13:29.20
in childhood can be caused
by this faulty genetic material.
00:13:29.40\00:13:33.12
If men are getting 250 mg
of vitamin C in their diet
00:13:33.42\00:13:37.21
every day, their sperm will
be protected from that damage.
00:13:37.41\00:13:42.27
And so that's why I recommend
a minimum of 250 mg a day.
00:13:42.58\00:13:46.74
So does that mean, I know that
- you know - the source of sperm
00:13:46.98\00:13:50.01
for men is
replenished every so often.
00:13:50.21\00:13:53.63
That means if you
have been bad, so to speak,
00:13:53.83\00:13:56.96
in your lifestyle patterns
and what you've been eating
00:13:56.99\00:13:59.73
in the past... if
you amend your ways
00:13:59.83\00:14:02.94
then that can be better.
Yes, actually it relates to
00:14:03.14\00:14:07.48
what you're consuming
at the time of conception.
00:14:07.62\00:14:10.02
And so really, if you
get your life in order
00:14:10.32\00:14:13.71
if you're planning on
conceiving... Now is the time
00:14:13.91\00:14:16.77
really to get your life in
order because you might not only
00:14:16.97\00:14:19.88
protect yourself but
your offspring as well.
00:14:19.99\00:14:22.47
Well, that's... I know
that all those that are
00:14:22.97\00:14:28.65
are thinking of having children
and those that have children,
00:14:28.85\00:14:31.46
you know, will
want to take that...
00:14:31.66\00:14:33.08
Although I don't know if
this tape is going to show up
00:14:33.28\00:14:35.31
in premarital
counseling sessions.
00:14:35.42\00:14:37.26
But, any other things you
can tell us about how our diet
00:14:37.56\00:14:42.30
can protect us? I
noticed as I read your book...
00:14:42.50\00:14:45.04
By the way, I want to
mention that book again.
00:14:45.24\00:14:46.73
It's called Proof
Positive and it's probably
00:14:46.93\00:14:51.00
one of the best books I've read.
In fact, I would have to say,
00:14:51.20\00:14:54.66
doctor, I mean, I'm not
trying to say this just because
00:14:54.76\00:14:56.87
you're here, but it's one of the
best books I've read recently
00:14:56.97\00:15:00.59
in this area because it
goes beyond our opinions.
00:15:00.85\00:15:04.59
So many times you hear people
say: "Well I think this or that"
00:15:04.79\00:15:07.46
but what I like about your book
is that it has all the studies
00:15:07.66\00:15:10.85
right there and you
can look them all up.
00:15:11.05\00:15:12.86
But I noticed one
interesting figure in there
00:15:13.06\00:15:17.64
that had to do with skin cancer
00:15:17.94\00:15:20.15
and how we can get the
jump on that so to speak.
00:15:20.45\00:15:23.11
Yeah, skin cancer is
a very common cancer.
00:15:23.41\00:15:25.72
And actually eating a
diet high in antioxidants
00:15:25.92\00:15:30.08
vitamin C and E... that's
another antioxidant vitamin
00:15:30.18\00:15:34.00
that we didn't
mention earlier...
00:15:34.20\00:15:35.47
can indeed dramatically
reduce the risk of skin cancer.
00:15:35.67\00:15:39.26
This was first found
out in animal studies.
00:15:39.46\00:15:41.65
There was a hairless strain
of rabbits that were given
00:15:41.85\00:15:47.32
ultraviolet light - basically
sunlight - in high amounts but
00:15:47.52\00:15:52.12
in an artificial way so that 24%
of them developed skin cancer.
00:15:52.22\00:15:57.03
And the group that was
eating extra vitamin C and E
00:15:57.23\00:16:01.29
even though they had that
high amount of ultraviolet light
00:16:01.39\00:16:04.38
shining on them,
none of them in that group
00:16:04.58\00:16:07.26
developed skin cancer.
00:16:07.36\00:16:08.76
And so it's not only
avoidance of excess sunlight
00:16:08.96\00:16:11.62
but getting on potent anti-
oxidants like vitamin C and E
00:16:11.83\00:16:15.20
and actually avoiding fat in
the diet would be another way
00:16:15.40\00:16:17.69
of preventing skin cancer.
00:16:17.89\00:16:19.81
Hmmm. So during the
summertime especially
00:16:20.11\00:16:22.70
those kids that are going
outside, those people that are
00:16:22.90\00:16:24.94
going outside,
need to be having a...
00:16:25.04\00:16:26.63
If you have to work outside
a lot you need to have a good
00:16:26.93\00:16:29.52
diet. That's right. None
of the Ding-Dongs and Zingers
00:16:29.62\00:16:32.38
and different things...
Well, you're not going to find
00:16:32.58\00:16:35.33
vitamin E in those foods
00:16:35.53\00:16:37.08
and really you need
to choose better foods.
00:16:37.38\00:16:40.84
Well what are some of the
sources then of vitamin E?
00:16:41.04\00:16:42.85
You mentioned it several times.
00:16:42.96\00:16:44.15
Yeah, vitamin E... Our
next graphic actually deals
00:16:44.35\00:16:47.56
with the vitamin E sources.
00:16:47.76\00:16:49.56
Wheat germ oil, you can see,
00:16:49.77\00:16:51.81
1 tsp 83% of the
RDA of vitamin E.
00:16:52.01\00:16:55.35
Where would you get
wheat germ oil? I mean...
00:16:55.49\00:16:56.80
Well one of the ways is
by eating whole wheat bread.
00:16:56.92\00:17:00.01
It has the wheat germ in it.
00:17:00.21\00:17:01.73
And one of the things that's
removed by eating white bread
00:17:01.76\00:17:05.25
is that wheat germ. And largely
00:17:05.46\00:17:06.76
the vitamin E
has been taken away,
00:17:06.86\00:17:08.13
and it's not added
back in the fortified bread.
00:17:08.27\00:17:10.50
OK. And of course you can
00:17:10.70\00:17:12.72
actually purchase
wheat germ oil as well.
00:17:12.82\00:17:15.89
Sunflower oil.
00:17:16.19\00:17:17.83
Sunflower seeds also
are high in vitamin E.
00:17:18.03\00:17:21.81
Almond butter,
one of my favorites.
00:17:22.02\00:17:24.35
Instead of using peanut butter
00:17:24.55\00:17:26.04
on bread is almond butter.
00:17:26.14\00:17:27.31
You can purchase it in
major supermarket chains
00:17:27.50\00:17:30.04
today. It's very tasty
00:17:30.24\00:17:31.27
and it's very high in vitamin E.
00:17:31.37\00:17:33.37
Canola oil. Almonds themselves.
00:17:33.48\00:17:36.17
Soybean oil also is a
good source of vitamin E.
00:17:36.37\00:17:39.93
And really we
need to be emphasizing
00:17:40.07\00:17:43.33
more of those foods.
Now some people may say:
00:17:43.44\00:17:45.34
"Well boy, this is
where the fat is at! "
00:17:45.48\00:17:47.69
But actually this
is... these substances
00:17:47.99\00:17:50.64
are the good type of fat.
00:17:50.77\00:17:52.87
They are high in the
poly- unsaturated fat
00:17:53.07\00:17:54.81
but low in the saturated
fat. They have the vitamin E.
00:17:54.99\00:17:57.20
And in order for
vitamin E to be absorbed
00:17:57.40\00:17:59.72
we have to consume it with fat.
00:17:59.92\00:18:01.80
It's one of those
fat-soluble vitamins...
00:18:01.94\00:18:04.07
different from vitamin C which
is a water-soluble vitamin.
00:18:04.27\00:18:07.78
We do need to have
some fat in the diet.
00:18:08.08\00:18:10.08
Those that are advocating
eliminating all fat in the diet
00:18:10.28\00:18:13.01
really haven't caught up with
00:18:13.21\00:18:14.71
nutrition in regards to some fat
00:18:14.81\00:18:16.85
is indeed healthy.
00:18:16.99\00:18:18.05
And if we're choosing
the right kinds of fat
00:18:18.26\00:18:20.13
we can be much healthier than
if we're on a very low-fat diet.
00:18:20.33\00:18:23.03
Can we get too much of vitamin E
00:18:23.33\00:18:25.93
if it's, you know, like
you said not water-soluble?
00:18:26.13\00:18:28.82
In other words, not eliminate
it. Could you ever get too much?
00:18:29.03\00:18:33.60
Well, actually it is possible
to get too much vitamin E.
00:18:33.80\00:18:37.38
There have been studies in
those that are consuming the
00:18:37.58\00:18:41.26
supplement form of vitamin E
that are consuming 2000 units
00:18:41.36\00:18:44.59
a day. Vitamin E in
excess works as a pro-oxidant.
00:18:44.69\00:18:49.09
It can actually form
those free radicals in excess.
00:18:49.29\00:18:52.55
And so that's where
moderation comes in.
00:18:52.78\00:18:54.89
And that's where getting
it from the food is better
00:18:55.09\00:18:57.47
because you really can't
get an excess if you're eating
00:18:57.57\00:18:59.99
these foods. But if you're
taking it in supplemental form
00:19:00.09\00:19:02.91
in very huge doses, it can
actually produce the opposite
00:19:03.11\00:19:06.70
effect of what you're
wanting it to accomplish.
00:19:06.80\00:19:09.05
In other words, coming
back to that package thing again
00:19:09.29\00:19:12.39
we started with... the packages
that God has created for us
00:19:12.49\00:19:16.68
really to get these sources.
00:19:16.78\00:19:17.91
Someone once told me that the
way to make sure you don't eat
00:19:18.22\00:19:21.24
too many nuts is to keep
them in their packages, too.
00:19:21.34\00:19:24.40
You have to shell each one,
00:19:24.50\00:19:25.73
and you get good exercise
as you're eating those nuts -
00:19:25.93\00:19:28.92
that's right - as well
as getting those sources.
00:19:29.22\00:19:31.35
Well, what about
fruits and vegetables?
00:19:33.37\00:19:37.96
Do they help us? I
imagine they help us as well.
00:19:38.16\00:19:40.31
They do. We could go through
a whole list of phytochemicals,
00:19:40.55\00:19:44.01
Don. There have been so many
studies done on the different
00:19:44.11\00:19:46.54
components of the foods.
We've mentioned lycopene.
00:19:46.64\00:19:49.40
We've mentioned
some of those components.
00:19:49.60\00:19:50.92
We could go
through sulforaphane.
00:19:51.12\00:19:52.60
And there's a whole host
of different phytochemicals
00:19:52.80\00:19:55.51
that actually prevent
cancer and in some cases
00:19:55.71\00:19:58.09
can even treat
cancer once it comes about.
00:19:58.29\00:20:02.18
An interesting study
that was done recently...
00:20:02.48\00:20:04.81
actually the Food and Drug
Administration were the ones
00:20:05.01\00:20:07.81
that sponsored this study.
00:20:07.91\00:20:09.45
Instead of taking a look at the
vitamins and the phytochemicals
00:20:09.66\00:20:12.33
they took a look
at the whole foods
00:20:12.43\00:20:14.62
and what antioxidant
potential the whole foods have.
00:20:14.82\00:20:18.74
For instance, kale
has 50 mg of vitamin C
00:20:19.04\00:20:23.70
13 units of vitamin E.
00:20:23.80\00:20:25.70
You say: "Well that's not
really a super-high source
00:20:25.90\00:20:28.61
compared to these
sources that we've looked at. "
00:20:28.81\00:20:30.46
But if you look at a
cup of kale by itself
00:20:30.66\00:20:33.47
the antioxidant potential
of kale is equivalent to
00:20:33.67\00:20:36.84
800 mg of vitamin C and
1100 units of vitamin E.
00:20:37.04\00:20:42.07
Wow. And so in the whole
food we're getting much more
00:20:42.27\00:20:47.31
than what we would get by
eating a number of supplements.
00:20:47.51\00:20:51.09
And we actually have a
list of the top 10 antioxidant
00:20:51.29\00:20:56.05
fruits and vegetables. And
we'll start from the bottom
00:20:56.25\00:21:00.38
of the list there.
Should I do a drum roll
00:21:00.48\00:21:02.58
like the real top 10?
00:21:02.78\00:21:04.29
The real top 10? Yeah.
00:21:04.49\00:21:06.24
Let's do it!
There's the drum roll.
00:21:06.44\00:21:08.44
Tomatoes actually are classified
as a fruit. That's #10.
00:21:08.64\00:21:11.70
Apple #9. Banana #8.
00:21:11.90\00:21:13.75
White grapes #7.
00:21:13.95\00:21:15.32
Now the vegetables: corn,
onion, red bell pepper, and
00:21:15.52\00:21:18.90
beets are at the bottom
of the list in the top 10.
00:21:19.00\00:21:21.27
Now there are, of course, a lot
of vegetables that are left out
00:21:21.47\00:21:24.03
there. And I
should mention to be fair
00:21:24.23\00:21:26.57
that legumes were
not studied in this list.
00:21:26.77\00:21:28.94
So as far as the bean group and
00:21:28.97\00:21:30.59
soybeans and legumes...
those were not studied.
00:21:30.69\00:21:33.00
It was vegetables
away from the legumes.
00:21:33.10\00:21:34.79
But rounding out the list
00:21:34.99\00:21:37.20
as far as fruits are concerned,
00:21:37.30\00:21:38.57
there's your grapefruit #6.
00:21:38.67\00:21:40.13
Kiwi #5. Red grapes are #4.
00:21:40.33\00:21:42.28
Red grapes are high
in flavonoids which are
00:21:42.48\00:21:44.48
antioxidants.
Orange #3; plum #2.
00:21:44.58\00:21:46.73
And at the top of the list anti-
oxidant fruit is strawberries.
00:21:46.83\00:21:50.35
Is that right? So instead of
00:21:50.55\00:21:51.93
going out and buying all these
00:21:52.03\00:21:53.54
antioxidant phytochemicals...
00:21:53.64\00:21:55.12
You can find them in any health
00:21:55.22\00:21:56.83
food store today. In fact,
00:21:56.93\00:21:58.11
it can be very confusing.
00:21:58.21\00:21:59.32
Which
phytochemical should I eat?
00:21:59.43\00:22:00.96
You can actually eat tomorrow's
00:22:01.16\00:22:04.07
phytochemical that will show up
00:22:04.17\00:22:05.74
on shelves by eating today
00:22:05.84\00:22:08.39
strawberries.
00:22:08.59\00:22:10.16
So in other words,
by eating fruits today
00:22:10.36\00:22:13.11
you can get a jump on all
00:22:13.31\00:22:16.59
of the things they'll try
and market you in those little
00:22:16.69\00:22:18.18
bottles and say: "Buy these
00:22:18.28\00:22:19.84
500 pills to get
what's in one strawberry. "
00:22:19.94\00:22:22.27
Exactly right.
00:22:22.47\00:22:23.55
And rounding out
the top 10 vegetables:
00:22:23.75\00:22:25.77
Broccoli is #6.
00:22:25.97\00:22:27.15
Alfalfa sprouts #5.
00:22:27.35\00:22:28.82
Brussel sprouts #4.
00:22:29.02\00:22:30.49
Spinach is #3.
00:22:30.69\00:22:32.06
Number 2 is kale
which is my favorite green.
00:22:32.26\00:22:35.02
And #1 is garlic.
00:22:35.22\00:22:36.86
Fortunately, Don, I'm
married to a Romanian,
00:22:37.16\00:22:40.38
and just about every dish starts
out with about 3 or 4 cloves
00:22:40.58\00:22:44.58
of garlic. And so we get
loaded with the #1 antioxidant
00:22:44.68\00:22:49.95
vegetable on a daily
basis... which I appreciate.
00:22:50.05\00:22:52.62
And garlic is something like
00:22:52.92\00:22:53.93
in your family if you eat that
00:22:54.03\00:22:55.15
you want everyone eating that.
00:22:55.25\00:22:56.36
Is that right? Hey, you know,
00:22:56.56\00:22:58.30
interestingly enough, you
may... I mentioned at the break
00:22:58.40\00:23:00.51
my wife's Romanian too.
And one the big things we like
00:23:00.71\00:23:03.27
at home is what she
calls garlic feasts.
00:23:03.38\00:23:05.81
Garlic feasts? Man,
she'll just have garlic
00:23:06.01\00:23:08.15
and she'll have
it over potatoes.
00:23:08.35\00:23:10.25
You know, boil the
potatoes and put garlic over it.
00:23:10.46\00:23:13.20
And man, I bet if you asked
your wife, she'd like that.
00:23:13.41\00:23:15.85
She's going to say "yes. "
Well in that list, let me just
00:23:16.06\00:23:19.28
say, you know, some of those
things... Some of our viewers
00:23:19.38\00:23:21.93
may not like brussel sprouts.
00:23:22.03\00:23:23.65
But there should be
something in that list
00:23:23.85\00:23:27.00
that everybody
likes. That's right.
00:23:27.10\00:23:28.70
And so I think you can find
something there for everyone.
00:23:28.90\00:23:32.36
Anything else we need
to know about antioxidants?
00:23:32.46\00:23:34.86
Well, really we need to
also avoid becoming overweight.
00:23:35.06\00:23:39.99
We can get too much.
00:23:40.19\00:23:41.64
It's hard to get too much
antioxidants in the fruits
00:23:41.84\00:23:44.32
and vegetables, but
we can get too much fat
00:23:44.42\00:23:48.17
and that can cause obesity.
00:23:48.31\00:23:49.74
And obesity is a risk
factor for developing cancer.
00:23:49.95\00:23:53.69
In fact, if you are
lean, your immune system is
00:23:53.72\00:23:57.58
stimulated and you
can actually fight cancers
00:23:57.78\00:24:00.39
that have been caused
by carcinogenic agents
00:24:00.59\00:24:02.69
by staying lean.
00:24:02.79\00:24:04.01
Hmm. Now the
question is: how do you know
00:24:04.31\00:24:06.75
if you're overweight?
00:24:06.85\00:24:08.08
And actually there are some ways
in which you can find this out.
00:24:08.28\00:24:12.75
One way is if you
pinch more than an inch here
00:24:12.95\00:24:16.02
that's kind of a general rule
of thumb that you're overweight.
00:24:16.22\00:24:18.60
Another way is that
you can lie down on a board
00:24:18.80\00:24:22.06
and if you look down
and you can't see your feet
00:24:22.26\00:24:26.12
when you're lying flat, that's
a good indicator that you're
00:24:26.32\00:24:28.81
overweight. But actually
there's a new scientific way.
00:24:28.91\00:24:33.04
Other than stepping on the scale
there's a new scientific way
00:24:33.24\00:24:36.15
in which you can find out
whether you're overweight.
00:24:36.35\00:24:38.97
And really what you
do... It's simple to do:
00:24:39.27\00:24:43.29
you take a measuring tape
and you measure your waist.
00:24:43.49\00:24:47.25
I used to say you measure
where your belly button is.
00:24:47.45\00:24:50.16
But some people's belly buttons
are way down here, so you
00:24:50.36\00:24:53.66
really want to get
above the bones and put it
00:24:53.76\00:24:57.06
above the pelvic bones
00:24:57.16\00:24:59.49
and then put it here
for the waist measurement.
00:24:59.69\00:25:02.21
And then the second measurement
is your hip measurement.
00:25:02.41\00:25:05.43
You divide the
waist into the hip.
00:25:05.73\00:25:08.59
And if you're a female,
you want that measurement
00:25:08.79\00:25:13.44
to be less than 0.8.
00:25:13.64\00:25:16.36
And if you're a male, you
want that to be less than 0.95.
00:25:16.56\00:25:20.44
And if you're less than
that, your risk of cancer
00:25:20.64\00:25:23.12
not only dramatically decreases
but your risk of diabetes,
00:25:23.22\00:25:26.23
your risk of high blood
pressure, and your risk of
00:25:26.43\00:25:27.91
heart disease also
dramatically decrease.
00:25:28.02\00:25:31.13
Wow, the so-called deadly
quartet I think some people
00:25:31.33\00:25:34.16
call that. That's right.
00:25:34.26\00:25:35.53
So to have smaller hips
is probably good, isn't it?
00:25:36.03\00:25:41.95
As some people would
say. Well actually no...
00:25:42.15\00:25:44.91
smaller waistline. You
want the waistline to be less
00:25:45.05\00:25:47.26
than the hips.
Less than the hips. OK.
00:25:47.36\00:25:50.05
Well, what is the link?
00:25:50.25\00:25:54.77
I know lots of people
have talked about that.
00:25:54.98\00:25:57.00
What is the link between say
obesity and breast cancer then?
00:25:57.20\00:26:00.16
There is a dramatic link.
00:26:00.46\00:26:02.20
The more obese you are
00:26:02.40\00:26:04.22
the greater your
risk of breast cancer.
00:26:04.32\00:26:06.20
And the more you age
and the more obese you are
00:26:06.40\00:26:08.90
the greater the risk as well.
00:26:09.10\00:26:10.57
There are some
things lifestyle wise
00:26:10.87\00:26:12.46
if we do need to consider that.
00:26:12.67\00:26:15.31
It's a graphic
right there showing you
00:26:15.51\00:26:17.53
if you're after the age of
menopause you have 12 times
00:26:17.73\00:26:20.88
the risk of
developing breast cancer.
00:26:21.08\00:26:22.61
But there are some other
things that we need to mention
00:26:22.81\00:26:24.96
that decrease the risk of cancer
and enhance the lifestyle.
00:26:24.99\00:26:29.61
And the next graphic
will illustrate this.
00:26:29.81\00:26:32.09
Not only proper diet and
maintaining proper weight
00:26:32.29\00:26:35.15
but regular
meals with no snacks.
00:26:35.35\00:26:37.91
Actually the
more frequently we eat
00:26:38.11\00:26:40.21
it suppresses the immune system.
00:26:40.41\00:26:42.14
And two meals a day
are better than three.
00:26:42.34\00:26:44.54
Aerobic exercise
stimulates the immune system
00:26:44.84\00:26:48.25
and can decrease the
rate of breast cancer,
00:26:48.45\00:26:50.21
ovarian cancer,
and other cancers.
00:26:50.31\00:26:52.10
Sunlight in moderation actually
improves the immune system
00:26:52.30\00:26:56.33
dramatically and can decrease
the rate of prostate cancer
00:26:56.63\00:27:00.01
in men and other
cancers in both men and women.
00:27:00.21\00:27:03.26
And then stress
control is also very important.
00:27:03.46\00:27:06.43
If we're on a stress
control program which includes
00:27:06.63\00:27:09.14
a spiritual element we
will have less cancers.
00:27:09.24\00:27:11.67
Thank you much for
all those suggestions.
00:27:13.05\00:27:17.05
Again, if you have
questions about more information
00:27:17.15\00:27:19.80
concerning these positive
things that have been mentioned,
00:27:20.00\00:27:22.72
I want to encourage you to
get that book Proof Positive.
00:27:22.92\00:27:25.59
And I like the way
you put it in your book:
00:27:25.79\00:27:28.06
"anything worth doing
is worth doing well. "
00:27:28.26\00:27:30.99