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Z est for Life THE MEDITERRANEAN ANTI-CANCER DIET Conner Middelmann-Whitney 1 Zest1 forZest Life for Life This document contains extracts from Zest for Life, The Mediterranean Anti-Cancer Diet, a 280-page nutrition guide and cookery book with 150 recipes, published ay 2011 by oneybourne ublishing The following pages include seeral excerpts of the book’s 120-page science section followed by 12 sample recipes Zest for Life can be purchased at all ma or bookstores, including wwwamaoncom and wwwbarnesandnoblecom and wwwamaoncouk and wwwwaterstonescom t is also aailable as an electronic book on indle and other eook outlets This document is not intended for sale it is aailable for free dissemination by anybody wishing to support the health of their patients, friends and loed ones opyright © 2011 onner iddelmann-hitney Zest for Life 2 Introduction Ten years ago had a close brush with cancer iagnosed with cancerous lesions of the cerix, decided to adopt a healthier lifestyle to support my medical treatment oweer, struggled to find reliable information and practical guidance to help me make the necessary changes There is more information aailable now than a decade ago but much of it is confusing and not based on solid medical science oreoer, while many cancer- preention books issue theoretical dietary recommendations, few proide guidance on practical ways of applying these in our busy day-to-day lies This is why decided to write this book y first aim is to help you rediscoer the guilt-free pleasure of eating healthy, delicious food any of us worry about the potential health risks of what we eat ith respect to highly processed factory foods, such fears may be ustified oweer, when healthy eating feels like a grim duty or a oyless medical prescription, do not beliee that it can fulfill its true ob ectie say et’s put pleasure back on the menu hen en oying a aried diet of fresh, natural ingredients such as the one described in this book, don’t be afraid of your food saor it, hae fun with it and celebrate it t’s the editerranean way et’s also put common sense back on the menu dding turmeric to eery dish we eat, or consuming a pound of raw cabbage daily because we hae heard that it may be beneficial, isn’t common sense f anything, we should aoid repetitie, one- dimensional diets as we will see later, the healthiest diet is one that is rich in a wide variety of fresh, natural ingredients, carefully prepared and en oyed with a positie and relaxed attitude las, nutritional common sense has become rare f we followed the adice of our great-grandmothers “eat your greens,” “eat breakfast like a king, lunch like a nobleman, supper like a pauper,” “chew your food properly” and “don’t snack between meals” the western world would probably not be plagued with cancer, heart disease, diabetes and obesity o let’s rediscoer some of these ancient nourishing wisdoms en oying seasonal egetables, putting a little more thought and time into what we consume, eating meals rather than snacks and en oying these at dining tables instead of desks or cars, may ust be some of the healthy habits worth rediscoering Zest for Life 3 Tasty advice based on nutritional science Zest for Life is a nutrition guide and cookbook in one t aims to present the science of dietary cancer preention and to show practical, en oyable ways of integrating these findings into your daily life t is the book wanted when was ill and that am now making aailable to others wishing to preent or oercome cancer adly, most of us hae experienced cancer, either first-hand or because a loed one, friend or acuaintance has been afflicted by the disease oweer, many cancers are preentable and what we eat and don’t eat significantly affects our risk of deeloping the disease, as we will see later hapters 2 to discuss the link between food and cancer and the protectie role of the editerranean diet The research cited here is by no means definitie and further inestigations are needed to shed more light on many unproen nutritional hypotheses las, human interention studies, the types of research that could yield the most useful results in the area of dietary cancer-preention, are difficult ot only are they long and costly, such inestigations also inole ethical dilemmas or testing foods on humans to assess their potentially harmful effects for instance, high intakes of processed meats, or soy in women at risk of breast cancer might damage the health of the people being studied ncertainty should not, howeer, preent us from eating foods widely thought to hae anti-cancer irtues, een if these hae not been proen beyond doubt n oying a wide ariety of fresh, nourishing whole foods and aoiding nutrient-depleted, calorie-rich conenience products is likely to proide significant protection against cancer et’s simply remember that there is no “miracle food” or nutrient that can preent, let alone cure, cancer This book is not only for cancer patients t is aimed more generally at those who wish to boost their defenses against a disease that has taken on epidemic proportions worldwide, approximately a third of all people will get cancer at one point in their lies and one uarter will die of the disease iet is not the only thing that affects our cancer risk mong lifestyle factors that we can influence, regular physical actiity is also crucial, as is maintaining a healthy body weight, aoiding tobacco and excess alcohol, carefully managing our exposure to sunlight and identifying and treating potentially cancer-causing infections enes matter too, though less than people think an estimated 5-10 of cancer cases are thought to be due to inherited genetic predispositions to cancer Zest for Life 4
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