A Guide to Getting the Best from

your Food for you

Free Radicals

• Free radicals (the bad guys) travel through the cells in our body causing damage to DNA and Cell membranes

• Free radicals are a by product of the Oxidation process, which is an essential body function -so our body is constantly fighting them off.

• Free radicals can be more prolific in polluted areas, because they are part linked to nitrogen and CO2, and will enter the body at higher levels

Antioxidants

• Antioxidants ( the good guys) are essential to our bodies processes and are essential to fighting Free Radicals.

• The body can not manufacture certain antioxidants so these must be acquired through the diet.

• We can help our bodies do their job by supporting the antioxidant levels and also by putting it under as little strain as possible.

Supporting our Bodies

• Eating a wide range of foods laid out here• Partaking in regular, light to moderate exercise

not just going mad once a week• Trying to avoid chemical skin/body products• Trying to avoid visiting heavily polluted areas

on a regular basis

Cartanoids & Beta-Carotene• Mostly Orange Fruit

and Veg• Sweet potato, oranges, carrots,

apricots & cantaloupe melon

• Help to fight cancer cells and reduce the risk of return.

Red & Blue Berries• High Antioxidant

• Help to fight free radicals within the body

• High levels of Vitamin C• Protect against cancer

causing oxidant damage.• Particularly high:

Raspberries, Strawberries, Blueberries

and Blackberries.

Cruciferous Vegetables• Broccoli, Cauliflower,

Brussels sprouts, Kale, Radish & Turnip.• High levels of

Glucosinolates.• Help to detox

Carcinogens.• Do this by enhancing

bodies production of Detoxifying Enzymes

Shitake Mushrooms• Boost Immune system• Anti tumour properties

• Support the immune system by activating various components of it

• Anti-Viral• Anti-Fungal

Pineapple & Papaya• Contain important

enzymes• Can dissolve

protective protein coating that

surrounds most cancer cells

• Eat RAW for best results

Fibre• Very important to a

healthy diet• Bulks faecal matter• Food containing

carcinogens leaves body quickly

• Essential for gut health and immunity

• Can be destroyed during cooking process eat x1 RAW product a

day

Essential Fatty Acids• Pumpkins, Nuts,

Flaxseed, Hemp, Sunflower seeds.

• Mackerel, Herring, Sardines

• Reduces inflammation which can inhibit cell

growth• Protective to cells • Helps brain function

and healing

Drinks• Avoid caffeinated drinks

as they act a stimulant and can suppress the

immune system• Green & White Tea has

highest levels of antioxidants

• Red berry Tea are also high in antioxidants

• Rooibush is a good alternative to regular

tea.

Overall Guidelines• Try to avoid regular intake of Meat or

Dairy• Eat at least 5+ portions of fruit/veg a day• Include fermented soya every other day

• Include EFA every day• Eat Fish 2-3 times a week

• Have a good amount of fibre every day• Eat something RAW everyday • Eat Organic where possible

Helpful Vitamins • Vitamin A: Controls cell growth• Vitamin C: High Antioxidant, boosts

immune function• Vitamin E: Protects fats from oxidation &

recycles Vitamin C• Zinc & L-glutamine: Help body to heal• Astragalus: Can help to decreases

adverse effects of Chemo & elevate immune functions

Deodorants• Avoid the following

– Parabens: Have been found in Tumours, man made substance that the body does not recognise

– Aluminium: Unknown compound for the body to utilise and process, can out stay its welcome within the body

– Triclosan: Chemical that is classified as a pesticide, thought to contain carcinogens which are stored in body fat.

Today's Menu• Sweet potato, tomato, pumpkinseed and rosemary Soup• Freshly baked granary Focaccia topped with onion seeds• Freshly baked white focaccia topped with thyme • Wheat Grain with preserved lemon and rocket• Chickpea, smoked red pepper and tomato salad• Beetroot, sweet potato and dill salad• Carrot, Mooli and Coriander Salad• Red cabbage, toasted mixed seeds, red pepper and chai

spiced oil• Celeriac Remoulade• Carrot Cakes

Wheat Grain• Wheat Grain is a whole grain which is high in

fibre• Puts less strain on your digestive system• How to make: Soak wheat grain over night and

bring to the boil

Beetroot Salad

• Great levels of antioxidants and vitamins• Is made to eat RAW, is as nature intended and

easier for your body to process

Sweet potato Soup

• High in Beta carotene and Cartanoids• Slowly Cook all the ingredients to release the

natural sugars. More flavour means less need for salt, stock etc...

Tomato salad

• Tomatoes are high in lycopene• Lycopene is a powerful antioxidant which helps

to neutralize harmful free radical• More lycopene is released throughout the

cooking process so these tomatoes have been lightly roasted

• Lycopene can also be found in all tomato based products such as tomato sauces, tinned tomatoes and of course a pure old raw tomato!

Carrot, Mooli and Coriander salad

• A great flavoursome RAW salad• Carrots again high in beta carotene and high in

cartanoids• Mooli is part of the radish family, it has a

slightly hot flavour and a great refreshing taste

Focaccia Bread

• Wheat has been modified to create long life loaves for modern life-stlyes

• Shop bread is made by removing the grain husk which is full of the essential nutrients

• Stone ground flour is the only flour that contains Vit E.

Thank You For Listening, If you have Any Questions, please ask us afterwards or

over lunch...