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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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