The following
program presents principles
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designed to promote good
health and is not intended
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to take the
place of personalized
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professional care.
The opinions and ideas
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expressed are
those of the speaker.
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Viewers are
encouraged to draw their own
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conclusions about the
information presented.
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Welcome to
Wonderfully Made my name is
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Dr. George Guthrie
I'm the Medical Director
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at Lifestyle Center of America.
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When the doctor says
you have cancer often some
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one's mind just goes
blank. It's the scariest
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thing that could
happen because often there is
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no cure and while science
is making progress in that
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area wouldn't it good
to avoid it all together.
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That's what we are
here to talk about today.
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With me is Tim
Arnott, Staff Physician
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at Lifestyle Center of America.
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Hi George. Hello
Tim. It's good to be here.
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It is, it is. American
Cancer Society has estimated
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that one third of
cancers can be prevented by
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changing the diet and
if people quit smoking.
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You could stop another
third, that would be a total
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of two thirds of the
cancers that afflict us
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in this country
actually gone. Well,
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that would be
good news. Wouldn't it?
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Incredible, almost 70
percent reduction in cancer
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incidents in this
country just by moving our diet
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in the right direction
and leaving off cigarette
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smoking. This is powerful
information and you know
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fortunately there
are bodies of scientists
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out there. That are
looking for clues in the diet
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in the lifestyle that
can help us to avoid this
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number 2 killer cancer.
And so we gonna be looking
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during this program
at some of the exciting
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findings of the
American institute for cancer
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research and the
World Cancer Research Fund
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and we're gonna be
looking at a number of different
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cancers that are
common to Americans and just
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finding out what is
the amount that we could
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reduce those cancers if
we changed our lifestyle?
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Well, I guess
right up there at the top
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is this thing that
they call lung cancer.
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Yes, lung cancer of
course is much mostly a smokers
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disease and they've taken
for granted in this review
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of the diet and exercise
literature that if you quit
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smoking you will
largely avoid lung cancer,
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but they also wanted to
see what else individuals
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could do and so Dr. Potter,
Chair of the Expert Panel
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of Diet and the
Cancer Project there at the
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American Institute of
Cancer Research has found,
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he and his colleagues,
that if you increase to a large
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extent the intake of
fruits and vegetables that
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smokers and non-smokers
by the way could both lower
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their risk of lung
cancer about 20 to 33 percent.
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Now of course those
two groups have a greatly
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different risks of
lung cancer, but even those
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who don't smoke can lower
their risk of lung cancer,
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there's a few people
that get it from breathing
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of course second
hand cigarette smoke from
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breathing polluted air,
but they could still lower
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their risk of lung
cancer about 20 to 33 percent
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and smokers as well
if they adopt a diet high
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in fruits and
vegetables. What is it about the
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fruits and
vegetables that would protect
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against lung
cancer. Do we have any idea?
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Well the tobacco smoke
has a 4000 plus chemicals
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and many of these are
of course cancer causing
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carcinogens and others
create oxidative damage,
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chemical damage if you
will. And if you can take in
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anti-oxidants in the
fruits and vegetables they will
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actually neutralize some
of those damaging chemicals
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in the tobacco smoke
and thus lower your risk of
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lung cancer and for
those who don't smoke,
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but breath polluted air
or breath second hand smoke,
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the fruits and
vegetables, the anti-oxidants in
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those can actually
sweep away some of these
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free radicals, some of
these dangerous chemicals
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in the pollution or in
the second hand cigarette
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smoke protecting
your DNA from damage
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and that means protection
to at least some degree
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against cancer. Of
course lung cancer is one those
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cancers that's
really hard to find and till
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it's too late as well.
It's hard to screen for early
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once it's there
it's almost always fatal.
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So, lots of fruits
and vegetables to protect
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whether you're a smoker
or not. Absolutely, of course
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quit smoking. Absolutely
that's the first thing to do.
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That's taken for
grant. That's taken for grant.
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Well, what
about stomach cancers,
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it's not as common,
but yet it does happen.
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Yeah Dr. Potter and
his colleagues report that
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stomach cancer can
also be reduced by a change
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in lifestyle. In
fact they report a
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66 to 75 percent reduction
in stomach cancer by again
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adopting a diet rich
in fruits and vegetables
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and a diet low in
salt and in salty foods.
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These are very important
principles if you want to
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lower your risk
of stomach cancer.
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High fruit and
vegetable diet stay away from
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salty foods and stay
away from as much salt
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as you possibly can. 66
to 75 percent reduction just
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from the dietary
component, so stomach
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cancer is even more
sensitive to what we eat
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and I suppose
that would make sense,
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because the food that we
eat goes into our stomach,
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if there is something
that's irritating or causing
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problems, why irritating,
causing problems with
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the DNA that stomach
cancer is more likely
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to come. Well, I guess
those fruits and vegetables
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protect in local
areas too. Don't they?
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I will tell you what
there is a theme that's running
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through this program
and I think you are gonna
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pick it up as we go
along. Fruits and vegetables.
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You got it. I did not
see that. Well breast cancer
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is also quite common, is
there any protection from
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breast cancer from diet?
Yes, Dr Potter also reports
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that there is
protection against breast cancer
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especially if you get
started early. If you get
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started around the age
of puberty and get on a good
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lifestyle you could actually
there reports show lower
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the risk of breast
cancer about 33 to 50 percent,
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so could cut your risk
potentially by a third or
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up to one half. Now
what do you need to do.
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Well you need to eat
much more plant based diet.
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You wanna stay away
from alcohol and you want
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to maintain an
optimal weight because if your
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weight goes up not
only does insulin go up
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which can increase the
risk of cancer, but your
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estrogen level will
go up which can also push
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your breast cells
toward increased risk of cancer
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transformation and
then you want to do regular
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physical exercise, so
these are the important things
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to think about if you
are a young woman or if even
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your older, even if
you don't get started
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at puberty, if you get
started later on in life
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there is still protection,
but probably not as much
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as 33 to 50 percent.
So again what do you wanna
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do a plant based
diet, stay away from alcohol
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and adopt an
exercise program and keep your
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weight from
creeping up as you get older.
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How do you do that,
how would you keep your
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weight from
creeping up as you get older?
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Well I suppose exercise
regularly and eat a plant
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based diet. Okay that
sound good. George is there
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anything else
that we should know,
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that we should share
with our listeners if they are
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trying to lower their
risk of breast cancer?
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Well you know one
thing of the things that
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can be done as
actually start in childhood,
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because if a child is on
a plant based diet they tend
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to go through puberty
later in life, instead of
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9, 10 or 11 maybe
as late as 13, 15, 16
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and some more in
other countries and this
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significantly decreases
the risk of breast cancer
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later in life,
so that's good news.
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Alright, so if you
want to help your child
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or grandchild to avoid
breast cancer and another
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female cancers, put them
on a diet that has the right
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amount of protein
not too much protein
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and they'll actually
going to puberty about
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2, 3, 4 years later
and that means protection
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against female cancers
including breast cancer.
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Well tell me what
about Colon cancer,
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that's a real
common one these days?
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You know Dr Potter and
again his colleagues at the
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American Institute of
Cancer Research found that
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if you change
your lifestyle you can
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lower your risk of
Colon cancer 60 to 75 percent.
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Now what do you need to
do. You need to adopt a diet
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that's rich in
vegetables, that's low in meat
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and get regular exercise
and there is one final thing
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stay away from alcohol.
So a plant based diet rich
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in vegetables moving
away from the meat specially
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the red meats,
adopting an exercise program
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and staying away from alcohol,
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66 to 75 percent
reduction in Colon cancer.
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That's remarkable. It is
and I suppose again it make
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sense that Colon cancer
would be more responsive
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to what we eat because
it's what's managing our food
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as it goes through our bodies.
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Now I noticed
something different about
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Colon cancer from
some of the others.
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You said we need
to decrease red meat,
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is there something
in red meat that might
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make it more likely
for us to have cancer.
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Well you know researchers
believe there is a number
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of things and probably
the first thing is that
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there is no fiber in
meat. There is also a lot of
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saturated fat and
that saturated fat can do
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a number of things,
but one of the things that
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it can do is to
increase insulin resistance that
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could increase insulin levels.
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Your weight is usually
higher if you are eating
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a lot of red meat and
so you have more insulin
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in the blood greater
propensity for cancer
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development to spread
and to become a problem,
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but probably some of
the other things are how
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the meat is cooked
and if you take that meat
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and you Char-broil it, the
fats in that meat especially
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the red meats, but all
of the animal flesh foods
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if you take them and
Charbroil them the fats
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will fall down into the
flame and become super heated
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and change into
Carcinogenic substances,
00:11:37.33\00:11:42.08
cancer promoting
substances that fill
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the smoke and then
quote the bottom of the meat
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paddy or the other
meat is being charbroiled.
00:11:47.48\00:11:50.68
These are highly
statistically related to the
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development of
cancer and also cured meats
00:11:55.26\00:11:58.88
and processed meats are
actually the worst offender
00:11:58.91\00:12:02.79
when it comes to
promoting risk of cancer.
00:12:02.82\00:12:06.56
And I suppose with
a very low fiber diet
00:12:06.99\00:12:10.29
that the transit time would
be diminished significantly
00:12:10.69\00:12:14.88
would take quite,
I'm sorry increased
00:12:14.91\00:12:16.89
significantly, it will
take a longer for food to get
00:12:16.92\00:12:20.39
from one end to the
other. Longer for the greater
00:12:20.42\00:12:24.17
time for the Carcinogens
to be in contact with
00:12:24.20\00:12:27.07
the Colon, so I'll bet
fiber also comes into this
00:12:27.27\00:12:30.77
in a real important
way. Fiber is very important
00:12:30.80\00:12:34.08
and Dr. Bingham and
his colleagues at the EPIC
00:12:34.11\00:12:38.38
study this is the European
Prospective Investigation
00:12:38.41\00:12:41.69
into Cancer. This is
500,000 individuals being
00:12:42.06\00:12:47.61
studied in 12 countries
in Europe and what they have
00:12:47.64\00:12:50.65
found was those individuals
eating the most fiber had
00:12:50.68\00:12:55.05
a 40 percent lower
risk of Colon cancer
00:12:55.08\00:12:58.64
and so a
significant reduction in again
00:12:58.99\00:13:02.84
there is most common
cancer of male and female
00:13:02.87\00:13:05.85
non-smokers just by
eating the most fiber.
00:13:05.88\00:13:09.70
Where do you find
fiber? Well George where would
00:13:09.73\00:13:12.87
you find fiber? In
whole plant foods, the way God
00:13:12.90\00:13:16.01
packaged them. They
have the fiber mixed right
00:13:16.04\00:13:18.43
in with them. The only
foods that have fiber are beans,
00:13:18.46\00:13:22.18
whole grains, fruits,
vegetables, nuts and seeds.
00:13:22.21\00:13:26.93
So when they say
individuals are eating
00:13:26.96\00:13:29.22
more fiber than anyone
else what they're saying
00:13:29.25\00:13:32.38
is these individuals
are eating more beans,
00:13:32.41\00:13:35.15
whole grains, fruits,
vegetables, nuts and seeds
00:13:35.18\00:13:37.97
that anyone else and they are at
00:13:38.00\00:13:40.27
40 percent lower
risk of Colon cancer.
00:13:40.30\00:13:43.81
Well, we've heard
about stomach cancer,
00:13:44.64\00:13:47.10
we heard about Colon cancer,
anyway along the GI track,
00:13:47.13\00:13:51.52
I suppose there could
be a change especially
00:13:51.55\00:13:54.55
with the food that we
eat. What about the mouth
00:13:54.58\00:13:57.97
and oropharynx? Well
certainly, if you want to
00:13:58.00\00:14:00.90
avoid mouth and
oropharynx and swallowing tube
00:14:00.93\00:14:05.22
if you will,
esophagus cancer, you want to
00:14:05.25\00:14:08.42
stay away from
tobacco. Chewing tobacco
00:14:08.45\00:14:11.05
and also smoking, but
what this area of research,
00:14:11.08\00:14:16.41
the American
Institute for Cancer Research
00:14:16.44\00:14:18.64
were looking at as what
else can be done and sure
00:14:18.67\00:14:21.98
enough individuals who
are eating a diet high in
00:14:22.01\00:14:25.01
fruits and vegetables
and those individuals staying
00:14:25.04\00:14:28.99
away from alcohol,
they have 33 to 50 percent
00:14:29.02\00:14:32.98
lower risk of cancers of
the mouth, cancers of the back
00:14:33.01\00:14:38.27
of the throat. And so
there is something that
00:14:38.30\00:14:42.10
we can do to lower
our risk of cancer to help
00:14:42.23\00:14:44.93
prevent this
devastating condition.
00:14:44.96\00:14:47.25
Well, that's a good
news again, now I'm thinking
00:14:48.01\00:14:51.01
of other cancers in
the body. What about
00:14:51.04\00:14:53.54
the liver cancers? Well
Dr. Potter and his colleagues
00:14:53.57\00:14:57.37
again found that a 33
to 66 percent reduction
00:14:57.40\00:15:01.75
in liver cancer could be
achieved if you stay away
00:15:01.78\00:15:06.16
from two toxins to the
liver. Alcohol of course
00:15:06.19\00:15:10.42
is one of them, the
other one is contaminant
00:15:10.45\00:15:13.69
of some foods, Aflatoxin
and so these two things
00:15:13.72\00:15:18.92
you best wanna stay away
from and some of the things
00:15:18.95\00:15:22.66
that you can do is to
make sure that the foods that
00:15:22.69\00:15:26.65
you eat are from you
know places of the world
00:15:26.68\00:15:32.06
where they don't
have a lot of the decaying
00:15:32.09\00:15:34.78
and rotting process
where things comes fresh
00:15:34.81\00:15:37.59
from the field, fresh
from the orchard, fresh from
00:15:37.62\00:15:41.78
the garden, also
make sure that what you do
00:15:41.81\00:15:44.61
take into your body
has been washed thoroughly
00:15:44.64\00:15:48.13
and finally you want
to make sure that you're
00:15:48.57\00:15:53.24
careful to refrigerate
these foods and to peel those
00:15:53.27\00:15:58.04
things that can be peeled
because a lot of the toxins
00:15:58.07\00:16:02.07
lie on the surface and
often times you can wash
00:16:02.10\00:16:05.81
that off or peel it off.
Of interest here is that the
00:16:05.84\00:16:11.01
truth that Aflatoxin
is the most toxic cancer
00:16:11.87\00:16:16.89
producing agent that we
know of, so it really needs
00:16:16.92\00:16:20.41
to be avoided. It's
commonly found on nuts,
00:16:20.44\00:16:24.27
peanuts in particular
that have been instead of dried
00:16:24.83\00:16:29.44
they have actually
had some water attached
00:16:29.47\00:16:31.67
or in contact with it and
that water allows this mold
00:16:31.99\00:16:37.44
to grow Aflatoxin. Unfortunately
00:16:37.47\00:16:40.57
it can be identified if
one looks at the peanuts
00:16:40.60\00:16:45.11
underneath a black light
with the other white lights
00:16:45.34\00:16:48.84
out and then it will
floras, so one could actually
00:16:48.87\00:16:52.25
identify it, I worry a
little bit about some people
00:16:52.28\00:16:54.48
who make there own
peanut butter by getting
00:16:54.51\00:16:56.97
their peanuts or Almonds,
if they are not kept stored
00:16:57.00\00:17:01.18
in a very dry place they
may actually grow the organisms
00:17:01.21\00:17:05.78
that would cause
or that would create
00:17:05.81\00:17:08.58
Aflatoxin and could
lead to liver cancer.
00:17:08.61\00:17:11.33
So would you
recommend that we keep our
00:17:11.63\00:17:13.44
nuts in the freezer
or in the refrigerator?
00:17:13.47\00:17:15.89
Certainly dry and in
the refrigerator they would
00:17:16.26\00:17:18.85
be more stable, that's correct.
00:17:18.88\00:17:21.27
Alright so again wonderful
information about how to
00:17:21.65\00:17:25.51
lower your risk of
cancer. Well Dr. Potter
00:17:25.54\00:17:30.28
and his associates there
at the American Institution
00:17:30.31\00:17:33.05
of Cancer Research
have given us a lot of hope,
00:17:33.08\00:17:36.38
a lot of information
about how we can lower our risk
00:17:36.68\00:17:40.50
of a number of
cancers. Well lets take a moment
00:17:40.53\00:17:43.87
and look at the
summary information from the
00:17:43.90\00:17:46.65
American Institute of
Cancer Research about how we can
00:17:46.68\00:17:49.39
lower our risk of
cancer as they looked at
00:17:49.42\00:17:51.52
thousands and
thousands of studies relating
00:17:51.55\00:17:54.42
diet to cancer,
relating exercise and lifestyle
00:17:54.45\00:17:58.36
of the cancer. This
group came up with some
00:17:58.39\00:18:00.93
fascinating recommendations
you may wanna get a pencil
00:18:00.96\00:18:04.85
or pen and jot this down.
Hopefully we are recording
00:18:04.88\00:18:08.84
the programs you
can watch it later,
00:18:08.87\00:18:10.60
because these are
very, very valuable pieces
00:18:10.63\00:18:14.35
of information about
those who want to avoid cancer.
00:18:14.38\00:18:18.51
Number 1 is of course
that you want to adopt a plant
00:18:19.00\00:18:24.00
based diet. George,
that term maybe a little
00:18:24.03\00:18:28.17
confusing to some individuals.
00:18:28.20\00:18:29.98
What are we really talking
about? Well a plant based
00:18:30.01\00:18:33.70
diet would be one, where
people ate lots of and only
00:18:33.73\00:18:38.75
whole foods. Now
whole foods can be prepared
00:18:39.27\00:18:44.14
in a variety of tasty
ways it doesn't mean that
00:18:44.17\00:18:47.11
one would for
example eat dry beans,
00:18:47.14\00:18:50.07
those can be cooked
and seasoned nicely.
00:18:50.10\00:18:52.11
It doesn't mean that it
would eat just simple rice
00:18:52.43\00:18:59.35
for example, one might
have tomatoes and other
00:18:59.38\00:19:02.55
wonderful flavors
with him, doesn't mean that
00:19:02.58\00:19:04.76
you don't cook, but
that you focus on the plants.
00:19:04.79\00:19:08.18
So what you're basically
saying George is try to
00:19:09.46\00:19:12.26
avoid those
packages and those processed,
00:19:12.29\00:19:16.35
those prepared,
those engineered foods
00:19:16.38\00:19:18.56
where they remove much
of the beneficial parts
00:19:18.59\00:19:22.66
of the plant and they
add things that you really
00:19:22.69\00:19:25.85
never wanted in the
first place such as corn syrup
00:19:26.18\00:19:29.84
partially
hydrogenated vegetable oil,
00:19:29.87\00:19:32.29
salt and enriched
wheat flower. So what we're
00:19:32.32\00:19:36.03
recommending, what they're
recommending I should say
00:19:36.06\00:19:38.54
is a diet of beans. Whole
grains, fruits, vegetables,
00:19:38.57\00:19:42.99
nuts and seeds. That
diet sounds very familiar,
00:19:43.02\00:19:47.17
how do we describe
that diet from the owner's
00:19:47.59\00:19:51.88
manual point of view.
Well, I guess it's very close
00:19:51.91\00:19:55.61
to the original diet
that God gave back in the
00:19:55.64\00:19:58.79
garden of Eden. It's
fascinating isn't it that
00:19:58.82\00:20:01.68
the diet, that
the American Institute
00:20:01.71\00:20:03.94
of Cancer Research is
recommending for those
00:20:03.97\00:20:06.79
who want avoid cancer
is none other than the diet
00:20:06.82\00:20:10.64
that the creator gave to
man in the very beginning.
00:20:10.67\00:20:14.63
Well, there is
something else that we can do,
00:20:14.99\00:20:17.89
well actually the
next recommendation is five
00:20:17.92\00:20:20.78
fruits and
vegetables everyday. Why they're
00:20:21.25\00:20:24.90
recommending five
because frankly most Americans
00:20:24.93\00:20:28.49
get three or fewer
serving of fruits and vegetables
00:20:28.52\00:20:32.30
everyday and quite
frankly some of those vegetables
00:20:32.33\00:20:36.70
are a little
suspicious. The potato family
00:20:36.73\00:20:40.71
that the most
people get, the spud.
00:20:40.74\00:20:43.12
You are talking about
French fries, aren't you?
00:20:43.15\00:20:45.26
Not exactly a real
good choice for a vegetable.
00:20:45.29\00:20:48.23
Not exactly the best
vegetable French Fries
00:20:48.26\00:20:50.62
and Potato chips aren't
quite exactly what's being
00:20:50.65\00:20:53.40
recommended here,
but fruits and vegetables
00:20:53.43\00:20:56.25
five servings a day and
you just might know that
00:20:56.28\00:20:59.86
the Food Guide
Pyramid recommends a maximum
00:20:59.89\00:21:03.85
of nine servings of
fruits and vegetables everyday
00:21:03.88\00:21:07.37
and frankly that would
probably be even better.
00:21:07.40\00:21:09.94
Well would I be out
of place if I try to eat
00:21:09.97\00:21:12.94
five fruits or
vegetables for each meal.
00:21:12.97\00:21:15.71
Well, that is a powerful
thing, if you thing about
00:21:16.62\00:21:19.52
it five fruits and
vegetables servings at
00:21:19.55\00:21:22.43
each meal. Now, you
don't have to mix those,
00:21:22.46\00:21:24.40
we would probably
encourage you to eat
00:21:24.43\00:21:25.80
the fruits at one meal.
The vegetables at another
00:21:25.83\00:21:28.15
meal perhaps, but
one thing to remember,
00:21:28.18\00:21:31.29
we are talking about
half cup servings and so
00:21:31.32\00:21:33.79
five half cup
servings, that's just two
00:21:33.82\00:21:36.06
and half cups and most
individuals can eat four
00:21:36.09\00:21:40.34
cups at a meal, so
that's just a little bit
00:21:40.37\00:21:43.14
more than half of
your meal. What a powerful
00:21:43.17\00:21:46.04
idea George, those
who want to avoid cancer
00:21:46.07\00:21:49.58
about half your
meal fruits or vegetables
00:21:49.68\00:21:52.63
or even both if your
stomach can handle it.
00:21:53.00\00:21:56.02
Some peoples can.
Well, lets look at the ago
00:21:56.05\00:21:58.90
ahead George. Well, I
was just gonna point out
00:21:58.93\00:22:01.24
when I chew down on
a stock of broccoli,
00:22:01.27\00:22:06.41
I like to think of the
Fido Nutrients that are
00:22:06.76\00:22:10.33
actually headed down
into my body to protect me
00:22:10.36\00:22:12.97
against cancer and
disease. That's right
00:22:13.00\00:22:15.57
and that brings up a
good point when you're eating
00:22:15.60\00:22:18.17
these wonderful fruits
and vegetables you wanna
00:22:18.20\00:22:21.64
chew them thoroughly
in order to get all of the
00:22:21.67\00:22:25.99
benefits possible,
take your time, savor,
00:22:26.02\00:22:29.29
actually we're told
that you can get as much
00:22:29.66\00:22:32.95
nourishment in a
large amount of food as in a
00:22:32.98\00:22:36.33
small amount, oh
excuse me I should say that
00:22:36.36\00:22:38.91
another way. You can
get as much nourishment
00:22:38.94\00:22:40.82
in the small amount
as you would in a larger
00:22:40.85\00:22:43.06
amount if you
chew it thoroughly.
00:22:43.09\00:22:45.40
This is a very
important principle. The next
00:22:45.43\00:22:47.64
recommendation is seven
or more servings of whole
00:22:47.67\00:22:51.30
grains everyday. We are
talking about 100 percent
00:22:52.06\00:22:55.69
whole wheat bread,
a whole grain pasta,
00:22:55.72\00:22:58.66
brown rice, oats,
whole oats for breakfast,
00:22:58.69\00:23:02.50
steamed millet, streamed
rye, or streamed different
00:23:02.53\00:23:09.08
grains like wild
rice, long grain rice, short
00:23:09.11\00:23:12.58
grain rice, but
whole rice, brown rice.
00:23:12.66\00:23:15.66
These whole grains can
help protect against cancer.
00:23:15.69\00:23:19.27
You think too much
sugar might be a problem.
00:23:20.00\00:23:22.12
Well that's what
they found out George
00:23:22.15\00:23:23.98
in these studies. They
found out that individuals
00:23:24.01\00:23:26.44
with the lowest risk
of cancer eat the least
00:23:26.47\00:23:29.07
refined and processed
sugar. You should know
00:23:29.10\00:23:32.79
that sugar
reduces the ability of the
00:23:32.82\00:23:35.25
white blood cell to
do its job to protect you
00:23:35.28\00:23:38.57
and the white blood
cells not only protects you
00:23:38.86\00:23:41.36
from infection. They
protect you against cancers.
00:23:41.39\00:23:45.43
You want them as
strong as possible and to keep
00:23:45.46\00:23:47.94
them strong avoid
refined sugar. Frankly most
00:23:47.97\00:23:51.41
refined sugar isn't
just sitting there on the
00:23:51.44\00:23:54.66
counter nice and
white saying eat me.
00:23:54.69\00:23:56.80
It's largely hidden.
What's one of the most popular
00:23:56.83\00:24:00.67
sources of refined
sugar often called corn syrup
00:24:00.70\00:24:07.25
high-fructose. Are
you talking about the
00:24:07.28\00:24:10.03
soda pops. Exactly,
I know they have a lot
00:24:10.06\00:24:12.52
of the high-fructose corn syrup.
00:24:12.55\00:24:14.39
Yes so we don't like to
use the word sugar anymore.
00:24:14.68\00:24:17.24
We use high-fructose
corn syrup, but the affect
00:24:17.27\00:24:20.29
is very much the same
and so choose whole foods
00:24:20.63\00:24:25.01
if you wanna lower
your risk of cancer.
00:24:25.04\00:24:27.99
I'll bet that Dr.
Potter had some things to say
00:24:28.83\00:24:31.54
about meat. We have
already reviewed some of them.
00:24:31.57\00:24:33.85
How did he summarize.
Was meat good to health?
00:24:33.88\00:24:36.89
Well actually this
recommendation is that
00:24:36.92\00:24:40.04
we avoid meat, that we
use it as little of it as
00:24:40.07\00:24:43.22
possible specially the
red meats. And so frankly
00:24:43.25\00:24:47.51
what they found is
that individuals that eat
00:24:47.54\00:24:49.83
the most meat
have the most cancer.
00:24:49.86\00:24:52.24
Those who eat the
least meat the least cancer.
00:24:52.27\00:24:55.58
So they're not recommending
that meat really be added
00:24:55.61\00:24:59.74
to the diet. There is no
evidence that adding meat
00:24:59.77\00:25:02.55
to the diet lowers the
risk of cancer on the contrary
00:25:02.58\00:25:06.73
adding more and
more plants especially
00:25:06.76\00:25:09.05
vegetables and fruits
will indeed lower the risk.
00:25:09.08\00:25:12.52
Are there any
other recommendations?
00:25:13.60\00:25:15.26
Lowering the risk
of fat in the diet,
00:25:15.62\00:25:17.82
now this may seem
a little bit tedious,
00:25:17.85\00:25:20.47
but they found that
those individuals eating
00:25:20.50\00:25:23.16
about 15 percent of
their calories from fat
00:25:23.19\00:25:26.70
or less had the
lowest risk of cancer.
00:25:26.73\00:25:29.48
Well you will say
well I'm really into using
00:25:29.79\00:25:32.85
a calculator at my
meal to figure out how much
00:25:32.88\00:25:35.37
fat is in there. The
good news is you don't have
00:25:35.40\00:25:37.41
to. In fact those
foods, beans, whole grains,
00:25:37.44\00:25:41.05
fruits and vegetables
if you look at all of them
00:25:41.08\00:25:43.22
the average fat
content of those foods is less
00:25:43.25\00:25:48.18
than 10 percent. So
you will have to add nuts
00:25:48.21\00:25:51.77
and seeds to get
it up to 15 percent,
00:25:51.80\00:25:54.65
and so its beautiful,
all you have to do is eat
00:25:54.68\00:25:57.51
the creator's food, his
plant food and your diet
00:25:57.54\00:26:00.95
will essentially be 15
percent fat or even less,
00:26:00.98\00:26:05.39
but the problems is
when we add visible fats
00:26:05.85\00:26:09.33
in a large amounts
that's when we can really push
00:26:09.36\00:26:12.70
the fat content of the
diet upward and according
00:26:12.73\00:26:16.28
to this research
increase the risk of cancer.
00:26:16.31\00:26:19.00
Of course the
average American is eating
00:26:19.03\00:26:20.67
some where up around
what 40 percent maybe
00:26:20.70\00:26:24.13
down to 35 now, but
it's a significant low
00:26:24.16\00:26:27.27
and so decreasing
it significantly brings
00:26:27.30\00:26:30.99
benefits? Well that's good.
00:26:31.02\00:26:32.33
I think we should
point out that even the
00:26:32.36\00:26:34.51
American cancer
society diet is about
00:26:34.54\00:26:37.27
29 percent fat. You
probably heard in the news
00:26:37.30\00:26:40.91
a lot of people talking
about these low fat diets,
00:26:40.94\00:26:44.07
Atkins diet
compared to the low fat diet.
00:26:44.38\00:26:47.19
That diet they're
calling low fat is about
00:26:47.45\00:26:50.26
29 percent fat and
this recommendation is about
00:26:50.29\00:26:55.28
half that 15 percent
and that's what you'll get
00:26:55.31\00:26:59.15
if you eat the creator's
plants just as they come
00:26:59.18\00:27:02.62
from nature and use
visible oil in a minimal amount,
00:27:02.65\00:27:07.20
which is by the way
the next recommendation,
00:27:07.23\00:27:09.56
avoiding a lot
of the processed oil
00:27:09.59\00:27:12.35
which apparently
can increase the risk of
00:27:12.38\00:27:14.89
cancer. We do see the
salt intake is also important,
00:27:14.92\00:27:18.51
about a teaspoon or
less a day and make sure
00:27:18.54\00:27:22.04
you are refrigerate
those leftovers immediately
00:27:22.07\00:27:25.01
avoid the additives
and residues, peeled
00:27:25.04\00:27:29.08
fruits and vegetables
when possible and avoid
00:27:29.11\00:27:32.20
Charbroiling you
food, avoid alcohol, tobacco
00:27:32.23\00:27:36.48
and by the way if
you want to avoid cancer,
00:27:36.51\00:27:40.46
make sure that smoking
is also not in your future.
00:27:41.02\00:27:45.74
George, any final
thoughts as we think about the
00:27:45.77\00:27:49.15
reduction of cancer and
what we can do about it?
00:27:49.18\00:27:51.95
Well, cancer is such a
deadly disease and it's
00:27:51.98\00:27:55.81
so scary when it
comes. It makes sense to
00:27:55.84\00:27:59.31
prevent it. Yes
do the screening that
00:28:00.20\00:28:02.66
should be done, but
work to prevent the cancer
00:28:02.69\00:28:06.15
by eating the diet
that God has planned for us.
00:28:06.18\00:28:09.46
We are fearfully
and wonderfully made.
00:28:09.49\00:28:12.79