What is the Standard
American Diet?

The Standard American Diet is the typical diet of the
majority of Americans

You Are What You Eat  Your body is made out of everything you put in your mouth. Everything you put in your mouth, these are the building blocks of your physical body. If you’ve been eating junk food and fast food for years, yeah, your body is kind of built out of junk. And it’s clogged up. And it’s overloaded. And it’s polluted.

63% of America’s calories come from refined and processed foods (e.g. packaged meats, soft drinks, packaged snacks like potato chips, packaged desserts like cupcakes, Twinkies, Little Debbies, etc.)

25% of America’s calories come from animal-based foods

12%  of  America’s  calories  come  from  plant-based  foods Unfortunately, half  of  the plant-based  calories  (6%)  come  from  French  fries.  That  means only 6%  of  America’s  calories  are  coming  from  health-promoting  fruits, vegetables,  whole  grains,  nuts,  and seeds.

When you start putting in the really good stuff, high quality raw materials, food from the earth – mainly fruits and vegetables – you dramatically change your internal terrain.

Consumption of meat, especially processed (packaged) meats like pepperoni, salami, lunchmeat, also  beef, pork, and lamb, have been associated with increased risk of cancer.

In order to change the way you eat food, you have to first change the way you think about food and cancer. Evidence for the impact of dietary factors on cancer is extensive, but there is inefficient collection, synthesis, and transfer of knowledge between researchers, doctors, and consumers.

Research shows, certain foods have properties that can starve the microscopic cancers that develop in our bodies all the time. These properties are based on the breakthrough approach of suppressing blood vessels that feed cancers, a process known as angiogenesis.

Scientific research shows that salad greens and lettuce are important sources of dietary polyphenols—bioactive compounds with proven anti-cancer activity. Fresh lettuce is rich in a variety of cancer-fighting compounds

Studies suggest, a regular consumption of vegetables from the cruciferous family, which include cauliflower, broccoli, and cabbage, may reduce the risk of several types of cancer. Cruciferous vegetables contain beneficial compounds called glucosinolates that are broken down into cancer-fighting byproducts when digested.

Laboratory studies have shown that GLSs inhibit tumor cell proliferation and inflammation, an important pre-cancerous condition, prevent cell damage from toxins, and suppress the growth of tumor blood vessels (angiogenesis). A large number of epidemiological studies have also shown reduced rates of a number of cancers among people whose diets include high quantities of cruciferous vegetables, although results have varied between studies.

Cruciferous vegetables, which include broccoli, kale, cabbage, cauliflower, collard greens, bok choy, and turnips, among others, are rich sources of glucosinolates, sulfur containing compounds that give these vegetables their pungent aromas and spicy (or bitter to some people) taste. When consumed and digested, glucosinolates (GLSs) are transformed into a variety of bioactive compounds with cancer fighting properties. Cooking methods can dramatically influence the amounts of glucosinolates available for the body to absorb. Boiling dramatically decreases amounts of these compounds, while stir-frying retains most of them. Chopping and shredding also diminishes glucosinolates, so vegetables should be prepared quickly once chopped or shredded. Kale, a member of the “cruciferous vegetables”, is a rich source of glucosinolates that serve as the plant’s natural defense system. Cutting and crushing the vegetable releases these glucosinolates which impart a tasty bitterness and also helps activate their cancer fighting properties; therefore, chewing kale is part of practicing good health. But this activity degrades with exposure to air and room temperature so kale is best consumed promptly after preparing.

Like life itself, one’s diet is all about making choices. Since we all eat every day, why not choose foods that can reduce your risk of disease? Listed below are some food facts, supported by scientific research, to help you get the most cancer fighting benefits from your diet.

  • Be picky. Red Delicious and Granny Smith apples have twice as many cancer fighters as Fuji or Golden Delicious apples. The San Marzano tomato contains more cancer fighters than any other variety. Wine grapes grown in cooler climates have more cancer fighters than grapes grown in warmer climates.

  • Eat Your Sprouts. Broccoli sprouts can contain more cancer-fighting properties than regular broccoli.

  • Dunk Your Teabag. Dunking a tea bag up and down releases more cancer-fighting molecules than letting the bag just sit in the cup.

  • Cook Your Vegetables. Raw tomatoes are good but cooking them in olive oil is better.

  • Chew Your Greens. Chewing leafy greens helps to release enzymes that activate cancer-fighting molecules embedded deep in the leaves.

  • Go Soy. Fermented soy, like the kind used in miso soup, contains four times more cancer fighters than regular soybeans.

  • Choose one cancer fighting food for each meal. At 3 meals each day, that adds up to more than a thousand of cancer fighting food choices each year.

  • Steam cooking results in less GLS loss, presumably because there is less contact of the vegetables with water. Stir-fry cooking of cruciferous vegetables, most popular in Asia but

Five Green Foods to Boost your Health

Green Tea

Stomach cancer. Colorectal cancer. Ovarian Cancer. Breast Cancer. Pancreatic Cancer… what do all these cancer types have in common? Consuming green tea reduces your risk of ALL of them. Not yet impressed? What if I told you that green tea doesn’t just fight cancer: this single beverage reduces risk for all causes of mortality.

All you need is at least one cup daily. To take these benefits to the next level, squeeze a slice of lemon into your tea – the combination with citrus enhances the effect of the polyphenols.


Grab a shot glass, everyone. Consuming an ounce of nuts per day (that’s a shot glass-full) decreases all-cause mortality by 20%. Next time you’re consuming this anti-cancer dose, incorporate some pistachios; and no, not just to provide some festive color. Losing weight never tasted so good! Studies on pistachios have shown significant reductions in waist circumference compared to those who didn’t consume them. Who knew that there’s an inverse relationship between consumption of tree nuts and obesity? Consume fat to lose fat? We can get on board with that.

Dark Leafy Greens

You knew this food group was coming… but for a very good reason.
The proof is in the numbers; a study of nearly 500,000 people confirms that consuming dark leafy greens substantially contributes to your longevity. This study, abbreviated as EPIC (European Prospective Investigation into Cancer and Nutrition) includes an epic amount of people, and has some epic findings, too.

Researchers found a variety of greens (such as lettuces, chard, chicory, beet leaves, watercress, and even seaweed) conferred a risk reduction across the entire sub-population for lung cancer.

Even if eating leafy greens “hidden” in your other dishes is the only way you can start making these healthful changes- aim to incorporate at least one cup raw or ½ cup cooked dark leafy greens into your daily eating habits to achieve the benefits noted in the studies.


Are you in the mood for Mexican food? Say “hola,” to the famous guacamole and salsa pairing: the lipids in the guacamole enhance the carotenoid absorption from the salsa, which means you just increased the cancer fighting components in your food. This delicious duo defines the meaning of food synergy.

Take away message: forget about bringing the famous potato salad at your next cookout… bring the avocados.


What an appetizing way to prevent both breast and colorectal cancer! For those of you who think you can’t go one day without eating meat as your protein source: edamame provides you about 17 grams of protein per cup. Make sure to tell your friends and family, “you’re welcome,” next time you share this popular appetizer with them.