20 New Anticancer Rules

By Dr. David Servan-Schreiber, M.D., Ph.D.
"Michael Pollan's recent little gem of a book "Food Rules" inspired me to compile my own "rules" about what I'd like every person to know about how they can help avoid cancer - or slow it down if they have it.


1. Go retro: Your main course should be 80 percent vegetables, 20 percent animal protein, like it was in the old days. Opt for the opposite of the quarter pounder topped with a token leaf of iceberg lettuce and an anemic tomato slice. Meat should be used sparingly for taste, as when it used to be scarce, and should not be the focus of the meal.

2. Mix and match your vegetables: Vary the vegetables you eat from one meal to the next, or mix them together -- broccoli is an effective anticancer food, and is even more effective when combined with tomato sauce, onions or garlic. Get in the habit of adding onions, garlic or leeks to all your dishes as you cook.

3. Go organic: Choose organic foods whenever possible, but remember it's always better to eat broccoli that's been exposed to pesticide than to not eat broccoli at all (the same applies to any other anticancer vegetable).

4. Spice it up: Add turmeric (with black pepper) when cooking (delicious in salad dressings!). This yellow spice is the most powerful natural anti-inflammatory agent. Remember to add Mediterranean herbs to your food: thyme, oregano, basil, rosemary, marjoram, mint, etc. They don't just add flavor, they can also help reduce the growth of cancer cells.

5. Skip the potato: Potatoes raise blood sugar, which can feed inflammation and cancer growth. They also contain high levels of pesticide residue (to the point that most potato farmers I know don't eat their own grown potatoes).

6. Go fish: Eat fish two or three times a week - sardines, mackerel, and anchovies have less mercury and PCBs than bigger fish like tuna. Avoid swordfish and shark, which the FDA says pregnant women should not eat because they contain a high concentration of contaminants.

7. Remember not all eggs are created equal: Choose only omega-3 eggs, or don't eat the yolks. Hens are now fed on mostly corn and soybeans, and their eggs contain 20 times more pro-inflammatory omega-6 fatty acids than cell-growth regulating omega-3s.

8. Change your oil: Use only olive and canola oil in cooking and salad dressings. Go through your kitchen cabinets and throw out your soybean, corn and sunflower oils. (And no, you can't give them to your neighbors or your relatives... They're much too rich in omega-6 fatty acids!)

9. Say "Brown is beautiful": Eat your grains whole and mixed (wheat with oats, barley, spelt, flax, etc.) and favor organic whole grains when possible since pesticides tend to accumulate on whole grains. Avoid refined, white flour (used in bagels, muffins, sandwich bread, buns, etc.) whenever possible, and eat white pasta only al dente.

10. Keep sweets down to fruits: Cut down on sugar by avoiding sweetened sodas and fruit juices, and skipping dessert or replacing it with fruit (especially stone fruits and berries) after most meals. Read the labels carefully, and steer clear of products that list any type of sugar (including brown sugar, corn syrup, etc.) in the first three ingredients. If you have an incorrigible sweet tooth, try a few squares of dark chocolate containing more than 70% cocoa.

11. Go green: Instead of coffee or black tea, drink three cups of green tea per day. Use decaffeinated green tea if it gets you too wired. Regular consumption of green tea has been linked to a significant reduction in the risk for developing cancer.

12. Make room for exceptions. What matters is what you do on a daily basis, not the occasional treat.


1. Get physical: Make time to exercise, be it walking, dancing or running. Aim for 30 minutes of physical activity at least 5 days a week. This can be as easy as just walking part of the way to the office, or the grocery store. A dog is often a better walking partner than an exercise buddy. Choose an activity you enjoy; if you're having fun, you're more likely to stick with it.

2. Let the sun shine in: Try to get at least 20 minutes of daily sun exposure (torso, arms and legs) without sunscreen, preferably at noon in the summer (but take care to avoid sunburns!). This will boost your body's natural production of Vitamin D. As an alternative: discuss the option of taking a Vitamin D3 supplement with your doctor.

3. Banish bad chemicals: Avoid exposure to common household contaminants. You should air our your dry-cleaning for two hours before storing or wearing it; use organic cleaning products (or wear gloves); don't heat liquids or food in hard plastics; avoid cosmetics with parabens and phthalates; don't use chemical pesticides in your house or garden; replace your scratched Teflon pans; filter your tap water (or used bottled water) if you live in a contaminated area; don't keep your cell phone close to you when it is turned on.

4. Reach out (and touch someone!): Reach out to at least two friends for support (logistical and emotional) during times of stress, even if it's through the internet. But if they're within arms reach, go ahead and hug them, often!

5. Remember to breathe: Learn a basic breathing relaxation technique to let out some steam whenever you start to feel stressed.

6. Get involved: Find out how you can best give something back to your local community, then give it.

7. Cultivate happiness like a garden: Make sure you do one thing you love for yourself on most days (it doesn't have to take long!)."


Alimentação anti-cancro.
Segundo David Servan-Schreiber a alimentação anti-cancro deverá incluír:
  • Açafrão das Índias;
  • Couve;
  • Bróculos;
  • Chá verde;
  • Bagas;
  • Lentilhas;
  • Feijão;
  • Cereais;
  • Soja;
  • Tofu;
  • Alho, cebolas e alho-francês (diariamente); e,
  • Não mais do que 250g de carne vermelha por semana.

10 Nutrition Tips You Need to Know

"Losing weight and eating healthy is a lot easier when you know all the facts about nutrition. Whether it’s the value of a certain food, which nutrients you need most, or how to read the nutritional information, here’s 10 nutrition tips you need to know while you lose weight: 1. Pay attention to serving sizes. Knowing the serving size of your food will help you understand how many calories, how much fat and how many nutrients you’re REALLY eating. For example, if the serving suggestion for nuts says 1 tbsp, that’s probably more than the fistful you’re grabbing. Measure everything out by serving sizes to know how much you’re ACTUALLY eating.
2. Calcium is good for you. Yes, that’s kind of an obvious statement, but it’s true nonetheless. If you’re lactose intolerant, try drinking soy milk or eating almonds, oranges, kale, tofu and collard greens, which are all high in calcium.
3. Avoid trans fats like the plague. Seriously, trans fats are probably one of the WORST things you could put in your body. These oils are chemically altered through a process called hydrogenation and turned into solid shortening to increase the shelf life of the food. Does this sound APPETIZING to you? Besides, trans fats foods increase your risk for heart disease, since these sneaky oils are great at clogging arteries. Start by skipping anything fried and check labels to see if it reflects whether or not the food has any amount of trans fat.
4. Learn the percent daily value. The percentages on nutrition facts refer to the percent daily value that the FDA bases on a 2,000-calorie-a-day diet. In other words, if something has a 10% daily value of saturated fat, that means that it’s 10% of your entire day’s recommended amount of saturated fat, based on someone eating 2,000 calories a day. Make sure that what you’re eating has a low percentage when it comes to fat, saturated fat, cholesterol and sodium, but has a high percentage in regards to vitamins, fiber, calcium, iron or protein.
5. Make your server hate you. It’s totally okay to ask your waiter or waitress what ingredients are in a certain dish, what oils the food is cooked in, if the dish comes in a smaller portion or whether there are healthier substitutions available. For instance, many restaurants will prepare your meal without oil or butter, but you have to ASK. Don’t be afraid to speak up when you’re dining out.
6. Eat more fiber. This type of carbohydrate is important in helping your digestive tract work smoothly and prevents constipation. Stock up on sources of high fiber, such as whole fruits and vegetables, beans, lentils and 100% whole grain breads, cereals and pastas.
7. Load up on Omega-3s. These fatty acids are important to your health and must be included in your diet, since your body cannot manufacture them on your own. Eat fatty fish like salmon, tuna, herring and mackerel, or get lesser amounts of these nutrients through eating soybeans, pumpkin seeds and walnuts.
8. Eat healthy foods in the healthiest way. You may be eating fruits and vegetables every day, but you could get more nutritional value out of them. Switch up your fruit and veggie choices – they’re all good for you, but certain types of fruit or vegetable offer different dietary benefits. Bananas, apricots and cantaloupes have more potassium, while blueberries are super rich in antioxidants, and leafy greens like spinach and kale are very high in vitamin C.
9. Boost energy with complex carbs. Although carbs have gotten a bad rap lately, complex carbs, such as whole grain bread and beans help keep you energized throughout the day since they are digested slowly, leaving you feeling full and maintaining energy levels.
10. Pump up the iron. Sure, pump iron when you lift weights, but also pile on this essential mineral in your meals. Iron helps carry oxygen from your lungs to your muscles and other organs. Eat leafy greens like spinach and arugula, beans, lean meats, fish and whole grains to get your recommended daily intake."


Jamie Oliver, Palestra TED

"I wish for everyone to help create a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity."
Jamie Oliver, 2010


Jamie Oliver's Food Revolution: