Zonya Foco, RDN
Cancer Prevention: 3 Advanced Strategies to Reduce Risk and Strengthen Your Fight
Whether your goal is to prevent cancer, prevent a cancer reoccurrence, or you are in the throes of a cancer diagnosis, this program both reduces your risk and strengthens your fight with three pivotal changes in the kitchen. Join Registered Dietitian Nutritionist Zonya Foco, RDN as she shares the answers to these advanced questions:
🍪 Does sugar feed cancer?
🍳 How many microplastics do you consume and what can you do about them?
🍺 How much alcohol is safe?
💊 Which supplements should you take?
Learn how to love on your family with yummy cakes and cookies without feeding cancer.
Get ideas for simple swaps in the kitchen that will reduce your consumption of microplastics.
Discover exciting ways to incorporate non-alcoholic drinks into your lifestyle.
Find out which supplements you really need.
RECIPES and SLIDES are available for download in Zonya's vault. https://zonya.com/vault/
Want to learn more? This video comes from the 4th session of Zonya's 4-part program, Fight Cancer With Your Fork. Her complete program teaches you how to quadruple your intake of foods known to fight cancer, while bypassing the very ones known to cause (yes, cause) cancer. Making all the difference in how your body fights cancer. Learn more here https://zonya.com/product/fight-cancer-with-your-fork/
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we're fighting cancer with our fork and our whole kitchen I'm zna FCO registered dietician nutritionist and wow am I passionate about this subject I mean yes I love teaching about dodging diabetes conquering cholesterol defeating depression being able to look at all these things lowering your blood pressure and now we're talk taking on cancer advanced stuff that we're going to learn together and I'm so excited excited that you've said yes to this investment of your time so let me show you what we're going to cover in this session number one we are going to talk about does sugar feed cancer we're going to answer this question can we help reduce our chances of getting cancer by eating less sugar if show how much we're going to talk about our toxins in my kitchen do you have toxins in your kitchen that's right we're going to cover that in this session and also are supplements are there supplements that could help let's get started shall we with the number one thing I want to talk about out of our three number one does sugar feed cancer many say no only in that the Mt calories promote weight gain and then of course being overweight and obese increases your cancer risk that's it but it appears yes sugar does directly promote cancer a major review of studies showed excess sugar consumption led to both development and progression of cancer independent of the association between sugar and obesity how by activating inflammation and suppressing our immune system what have we been talking about in this session we've been talking about foods that help improve our microbiome and help us improve our immunity and this suppresses our immune system and it activates inflammation we've been talking about foods that decrease inflammation and sugar itself can increase inflammation wow so we do know that there's truth to that that Sugar feeds cancer well it promotes cancer so what are we going to do about this first of all it's important for you to know that it's added sugars or what the problem added sugars to the American diet we're not talking about the natural curring sugars that's in apples and pears and bananas and oranges and watermelon and fruit I will tell you fruit those are antioxidant Rich it's also very dilute in the water of the fruit so you have not too much sugar you have fiber going with it which is very beneficial and all the antioxidants you have so much good coming from that you really can't overeat whole pieces of fruit fruit are fantastic we need 10 servings of fruits and vegetables a day so you aren't going to eat too much fruit fruit is not the cause of cancer but added sugars yes added sugars are the problem and I'm so excited to tell you that labels help you find added sugar yep you take a look right on there in the label and it shows you exactly where you'll see the sugars include seven grams of added sugars right there highlighted in yellow you will see this I love this part because if it has raisins in it and maybe the raisins are the only only thing that's contributing sugar and that would be allocated in the total sugars but the include seven grams of added sugars are going to be the things that are truly added sugars and there's a lot of different things that constitute added sugars zero added sugar so is that what our goal is well not necessarily it needs to be low but it doesn't need to be no ladies can safely have this is so exciting six teaspoons W wo 24 gram of added sugar a day our body can process that and so especially if it's not all at one time we can enjoy a little bit of sweets here and there that's good news that's really good news and Men it's not fair but they get more they can safely have nine teaspoons that's 36 grams of added sugars a day and on labels it'll say grams um but if you want to convert it and by four um because every four g equals a a teaspoon and and yet Americans on average some much higher some lower but on average they consume 22 teaspoons that's 88 grams of sugar a day that's what the average is so that's 13 to 16 teaspoons or a third cup of too much sugar every single day that's above the amount that we can safely have that's a third cup too much every single day wow that adds up to 10 cups of added sugar every month it doesn't have to be this way just because we live in a culture that Sugar comes in a lot of places it doesn't have to be this way first thing we need to know is where it comes in at and it comes in in a lot of places but what do you see the most of the blue the light blue right 47% and our beverages yeah if we don't watch ourselves we don't like sweet tea we don't like tea we like sweet tea right if we don't watch it and if that's the culture we grew up with but we can learn to take our sweet tea into unsweet tea but what about other beverages that we might add sugar to or they add sugar to and we don't notice right up front what do I stock my refrigerator for guests who come of course we drink water most up and tea is nice on sweet of course that spin drift is a favorite love all those just a tiny few calories in each one naturally curring from some juice with the sparkling water lroy what about bubbly or bé and Zia is a Stevia sweetened soda if you really want to have a root beer you want to have a soda then I would suggest those for an occasional Indulgence and ollipop and Poppy are other really uh nutritionists they've got fiber they've got probiotics in them um you might enjoy those and then just bottled water of course those are some great choices I want to encourage you right now to really take stock of where sugars come in for you in your beverages where do they come in and how can you choose differently can you learn to like some of these and off with the soda and diet soda too out of here yep we know why because of this artificial sweeteners to avoid aspartame sacaron sucrose yep that's Splenda and a suame k you may not think you buy and use a suame k but it's in so many diet drinks it's in so many diet products it isn't a lot of things so all four are linked to cancer and glucose intolerance ulcerative cias and Crohn's but how how does it do this it's they alter the microbes in the gut and reduce immunity and the good news is that if you're sitting there're going I drink diet soda uhoh within two weeks of getting off a diet soda within two weeks of removing these artificial sweeteners from your diet within two weeks they see the microbiome come come back what are the preferred sweeteners we love to use dates raisins are great to sweeten things applesauce is great bananas um so many great I mean all the fruits other dried fruits that contribute no added sugars now added sugar these do constitute added sugar this does count in the 24 grams for women 36 grams a day for men and then sugar replacers that if you're trying to dodge you want to get a little bit more sweetness you want to dodge sugar a little bit sugar replacers like Stevia I think are still at this point um pretty safe to use and aulos is another as we believe safe sweetener that you could use for baking uh monk fruit is another one although the cspi rates it as caution due to lack of testing and beware it's often monk fruit and AOL often are put together and it'll talk about monk fruit and big print with Athol and Athol has within the last two years been found to be linked to blood clots and um heart problems so that's Athol you used to hear me recommend a rol as an option so that would be on that good list not anymore that's changed I hope that helps you know what to stock in your kitchen so that you can help navigate this we want to love on our family and make some great things without feeding cancer black starup masses made by triple boiling sugar cane juice so other molasses is only boiled once or twice and three times boiled is what's called Black Strap black strap is also called unsulfured you want it to be unsulfured and this is going to be have a lot of nutrition it's got iron and calcium and magnesium and antioxidants I mean you're actually getting something good for it yay but coconut sugar it does have a lower glycemic index 35 instead of 65 it's made from coconut palm sap uh it contains iron and zinc and potassium and polyphenols and flavonoids and fiber these are all good things and it replaces sugar one to one in recipes next up I want to show you uh before we start making this I want to talk about these almond molasses cookies that we're going to learn to make instead of the two cups of brown sugar and and just a little bit of molasses and flour white refined flour and two sticks of butter that would go in a normal molasses cookie uh we are going to be making these healthier and let me just show you we we always give the nutrition information for all of our recipes that eat real America and fairly recently we have added added sugars instead of just total sugars total sugars is a computer analysis and it gives us total sugars but that's not that helpful what's helpful is okay there's some sugar from fruit but there's what's the added sugars so we now give you that and for each cookie check this out four grams of sugar is one teaspoon of sugar in one cookie there's less than a teaspoon of sugar and it's cook coconut sugar which is a lower glycemic index so uh now Scotty I am ready to show you how to make these awesome cookies this uses almond flour two cups I believe of this yummy almond flour that I got at Aldi oh we got 2 tbspoon of coconut sugar and then we have that half a teaspoon of baking soda that went in there and then we have our teaspoon and two teaspoons of pumpkin pie spice and ginger and I flake that up with a for got that mixed up and then I start adding in the liquid ingredients so we are adding in the almond butter half a cup4 cup of molasses and the 1/4 cup of applesauce and a half a teaspoon of vanilla extract so now we have our liquids that are going in there and then we mix that right up like so and then this is a fairly wet dough but it'll be easy to work with it won't be hard and you can just kind of give that a little roll you don't even really have to you can just drop it in into the sugar and we give that a little roll around and you were using that coconut sugar again this is going to make 18 cookies as you can see and then we're baking this at 350° and we're going to give this 10 minutes okay nine nine and we'll give it another minute I think it definitely needed 10 minutes for sure is how we bake those off and as you look at these oh oh oh they are nice and dry on the outside you're going to let them cool on the paper before you remove them to the rack let them cool a little bit and set up a little bit and then you'll see that they are so moist on the inside but they are nice and dry and crisp on the outside so that's homework assignment number one H you like it you like it okay but homework assignment number one continues on check this out another very similar cookie is the simple peanut butter cookies that use almond flour just like that but use peanut butter and and and U maple syrup simple recipe mix it together and crisscross and you got these great cookies but then what about chocolate chip cookies we got smarty pants cookies for you I'm excited for you to try these and I actually think they might become your new go-to chocolate chip cookie what about birthday cakes check out we've got these great pumpkin sheet cake that's my son and I's favorite our birthday is a week apart that's we share a pumpkin sheet cake and then the chocolate fudge layer cake is also great it has zero added sugars in that whole entire cake and uses dates to sweeten it and cashew cream frosting is amazing my question to you is could you consider taking any of your traditional recipes that might be the sticks of butter the shortening maybe the can of butter flavored shortening it's not the good kind of fat for our body at all at first you might think this cookie is not as sweet as my usual cookie but you know what pretty soon in a year's time you'll go back and you'll make your traditional cookie and they go this is way too sweet I don't even like it change your relationship with sweet treats for a lifetime all right are we ready for number two I got three things we're going through uh today so two my question is are you toxin tough are you or are toxins tough on you there's toxins maybe that we don't know that we're getting and then there's toxins that we're K getting that we choose we choose some toxins yeah yeah sometimes we choose some toxins and they're carcinogenic and they're neurotoxins for our brain for those of you concerned about dementia let's talk about these according to research from the University of Newcastle in Australia an average person could be ingesting five grams of plastic weekly well what does five grams of plastic weekly look like it looks like a credit card you're selling me that we could be eating a credit card worth of plastic every week that's what I'm telling you check this out we are learning more and more about this world of synthetic chemicals that we live in and yes plastic is very convenient don't we love a good bottle you know bottled water the styrofoam containers for our to-go food and the plastic tub that they put isn't that neat that they can make plastic that withstands heat like that for our chicken and the grease and all of that does the plastic doesn't get into our chicken does or does it and the pizza box they got to not have the grease go all the way through so they have to put chemicals on that cardboard to make that work does that transfer into our pizza crust and pans and even the receipt I've been teaching you to read the ingredients and to check your ingredients to wash your food look for Organics and now even the receipt that we get the receipt even the receipt is kind of powdery and the way scratch on it the way it prints the way that hurt the heat Thal heat thermal receipts have BPA now they're changing it to BPS which they say is not necessarily healthier but they can say it's BPA free so we're not always healthier what step one if you don't need that receipt skip it don't touch the receipt get it electronically that's step number one but back to this we can get these synthetic chemicals can come through our skin by touching them through that cash register receipt they come through our water and they come through the soil and they come through our food they're called pasas you've probably been hearing about them that's per floral alal substances and by phenol a for bpas and phalates oh my yeah oh my they disrupt our homeown system by introducing foreign estrogen into our body called xenoestrogens if you were thinking plastic would just go through your system and wouldn't do anything that's what I was hoping you just poop it out not a big deal no it's messing with us and it is causing disease so when we say we have no idea where cancer comes from well we're getting some ideas about where it comes from it can permanently bind to estrogen receptor sites cause DNA damage posing serious health risks including cancer diabetes reproductive disorders we're seeing lower sperm counts among men we're seeing lesser chances of getting pregnant and neurological impairments particularly in fetuses and children since they're so small this is a big deal and possibly neurological impairments may be playing a role in dementia and Alzheimer's that we just like don't know where it's coming from let's start with water bottles because this is a very very big deal water bottles Recent research has uncovered a shocking reality that a single bottle of water contains some 240 thousand microscopic plastic particles this is something like 10 to 100 times more than previously determined which is kind of like they knew it they've known this for a long time but it's getting worse and worse and worse we have a lot of plastic that's in there and the way it gets into our water is that when they produce water when they make they take about a thumbs worth of plastic and they blow it into a water bottle and then they fill it with water and then they blow thumbs worth of plastic into a water bottle and they fill it with water so this plastic water bottle hasn't air or been washed or anything and so the surface is very fresh and when the water goes in there plastic it gets and if you store your water bottle in your car and it gets warm and cold and warm and cold or in the sun more more decay of the plastic happens but however they look at it there's a lot of plastic that's in here and you think well they're microscopic they're just microscopic plastic particles you can't even see them how can they they be hard for you how can they be bad well these particles can infiltrate our bloodstream cells and even cross the placenta it's time to rethink our Reliance on bottled water yeah so some better and best Solutions glass trumps a lot of things the box of water is better liquid death it's water or sparkling water in a can and it's murdering your thirst with the death to plastic No More Death to plastic because cans are more recyclable and plastic is not teenagers are particularly loving this product because a they feel pretty cool they feel like they're drinking an energy drink and they feel like they're doing something good for the planet and they are by not drinking water from a boring water bottle but what's even better even better is your own dog on can and then learning how to seek out and find that filtered water station to refill it's a new lifestyle and for me to always carry a water bottle and to always look and refill that's my new lifestyle and I I hope it is for you too and if not that you're growing to that um because that's where we need to go for a cleaner Earth and a cleaner body also want to mention this that you should probably have your water tested and and then use a filter you may want to choose it use a filter FAS are showing up everywhere they are getting into our water our water systems and also fertilizers and herbicides and all that stuff is getting into our water here's some testing of some from the ewg's guide to pasas getting peas out of our water and links to purchase so um you can check these out I don't get anything from these but I think um ewg might if you use their links so but I wanted to give you some ideas of what they were recommending and I trust what they are recommending how about more plastic in the kitchen oh boy more yeah more time to get some more mason jars because they really are truly convenient a great way I also love to just reuse jars that we get I'm like oh this a cool jar soak off the label and uh keep jars around uh to use so Pyrex I love to use a lot of Pyrex and if keeping some plastic yes look for BPA free it may indeed be better uh I wouldn't say it's a full bill of trust like you can cook with it and heat with it no I wouldn't do that but BPA free do not keep recycle code 3 six and seven those you want to get rid of don't use plastics for hot food or reheating even when the back of the bottom says you can microwave in it still don't do it what else don't put Plastics in the dishwasher yeah because the Heat and the the you know the Cascade or whatever dish that's pretty toxic dish soap it breaks down the plastic you'll notice plastic starts to feel rough and it's starting to lose and the plastic is starting to shed yeah shed and don't use cracked or chipped plastic um I was like who uses that I went through my cupboards and went oh yeah I guess I got a lot of cracked and scratched and chipped plastic a lot this got to go trade that plastic cutting board because plastic particles cling to the board the knives and the food and one plastic cutting board delivers 10 credit cards to a family per year 10 credit cards so what did I do I went out and I bought myself some bamboo boards for all of my bamboo is a softer wood and I use it for all my produce I got three different sizes love it but I'm going to use glass or stainless steel or titanium I actually ordered this titanium it's coming I got the medium size just for Meats I don't do a lot of cutting and slicing of meat cuz we don't cut a lot of meat anymore titanium is a little bit softer on your knives than stainless steel but either way you got to sharpen your knife either way so you just got to learn to sharpen your knife but they really truly are the best choice and or not or glass if you have a glass cutting board that's a great uh a great option too do you have nonstick pans that you love I confess to you I've been through four sets of non-stick pans in my marriage my 36 years of marriage marage and they would end up even though we used plastic or acrylic you know patchel and stuff they still ended up flaking up and you flaking I guess we've eaten quite a bit of this by now and off to another set and they would promise that this one was better and doesn't flake and wasn't Teflon and all these bad things that Teflon is and they keep saying they're better and better and better and they're not they have over 10,000 pias they're all actually toxic they're just kind of trading them up and trading them up and I know Gordon Ramsey has new cookware that's nonstick and but I'm going to say you got to go with stainless steel that's what I think I think we can't trust these I think they don't adequately test them that's what I think I had to learn to cook with stainless steel and the first lesson was heat the pan first and then add the oil or the Spritz of oil don't put the oil in a cold pan and then heat it up it's just everything sticks from there and on out and this changed everything I used stainless steel Ste exclusively or um um cast iron and do the same to prevent sticking your cast iron tips for cleaning add a little water get it hot and scrape and then use a stainless steel wire mesh scrubber just it's just clean as can be and that colander right there which is actually a steamer basket but it can work as a colander let me ask you you don't happen to have a plastic colander do you get yourself stainless steel or just use the strainer basket the steamer basket for your strainer that's a good way to get it done but get rid of that plastic strainer yep that's what I think at least don't use it for anything hot you're probably feeling like you want a detox right well I will tell you this that the antioxidants and fiber and fruits and veggies help your liver detox and your and your microbiome fight back get your 10 servings a day and also the phytoestrogen in soy successfully compete with and protect cell receptors from the grips of those xenoestrogens so what did we talk about last session soy Foods whole soy Foods we talked about tofu I gave you two dynamite recipes for tofu didn't I two well guess what I have one more amazingly favorite tofu recipe that I want to share with you it's bacony tofu bites so check out how we make these we're going to use extra firm or firm and the way we're going to get this out of here now this water we want to remove it from the water and remember you kind of Squish it like this and you see lots of water coming running right out of it and usually that's enough for all my other recipes that's enough but I'm going to press this even more because I want to really get it good and dry and then I'm going to put a really flavorful marinade on it so I'm using just these lint-free towels and then I'm putting something heavy on top yep it's just nice little cast iron lid that I'm putting on it it's just going to give a little weight and it's going to let it press into the cloth that it's wrapped in whilst doing that I got a tablespoon of nutritional yeast and 2 tablespoons of coconut aminos and a tablespoon of olive oil and a tablespoon of maple syrup and then we have our garlic powder yep a teaspoon of that teaspoon of smoked paprika and then your choice quarter to e to a quarter I I'm actually up to the quarter it wasn't too it wasn't too spicy um so I used in there but you could use some more so the weight of that was enough and these towels are really wet they're really wet a lot of moisture came out and so this is good and dry now very dry and I just did that for gosh just not even 5 or 10 minutes and then we're going to just slice this up into some nice small cubes and then turn the board that way and slice her the other way and we are going to be dropping this into the marinade that we made just break up all these little cubes into there and then you're just going to gently toss this don't worry if you break one or two here or there and then now a tablespoon of corn starch on this and this is going to help just give it a um dry it a little bit just give it a nice crispy texture to the outside and then on to our baking sheet that we use and then we're going to I use 385 400 my my convection roast I back it down to 385 but 400 uh is probably what most people would use and then there you go there they are they're flavorful they're kind of crisp they make a great topping to a salad so I'm just transferring them off to this bowl and then it's like voila now I can put them onto salads I can pop the rest in the refrigerator and have it for my next day they are flavorful now we talked about soy curls last time and you all said I want more soy cill recipes those were amazing so I've got that exact same Mar marade and I'm going to soak these soy curls in about a cup of water I used a cup of water right here but I think 3/4 cup of water will be perfect and then you don't have to drain any off but anywhere from 3/4 a cup to a cup of water and you just let that soak for 10 minutes and then if you have a little too much water here I did but 1/4 cup came out if I would have just used 3/4 cup water would have been perfect but then on we're going to bake these up this is protein you guys these are pure little protein snacks they're kind of like I mean you know everybody eats beef jerky and but that's not so great for you it's got sodium nitrates for one and it's animal protein for two increasing our tmao and we learned about that in our first session or second session and these are wonderful meaty they're just great little appetizer snacks they give you that nice protein and fiber uh all combined in one and it's a whole soy food so those miraculous uh soy curls in fact let's go to our next slide and take a look at these other great ideas for soy curls you guys were so crazy about that Mongolian soy stir fry that we made you've been making it and you're all like this is fantastic these soy corls are amazing everybody thinks it's chicken well you want more recipes here you go it's an easy swap out just rehydrate them and just sub them right in for wherever you it calls for chicken these will turn out great for you just great I got to continue on this toxins message because some toxins we don't know about these Plastics that we have to look for but some we invite in some we just say yes to and that's alcohol but you're saying some is okay right some of you are about to go blah blah blah blah blah check this out how much alcohol is safe what is moderation well it depends who you ask in the United States it has always been for decades and decades that allows 14 drinks per week for men and seven drinks per week for women but in Canada as of 2023 because of the recent studies that we're seeing and the implications of alcohol being a neurotoxin contributing to Alzheimer's disease but also being a carcinogen and being a risk factor for cancer as of Canada they advise no one should have more than two drinks per week men or women also States no alcohol is best the American Cancer Society it is best to not drink alcohol the world cancer research fund International is best not to drink alcohol the American can Institute for cancer research most Americans still unaware that alcohol is a Cause of cancer the Minute alcohol touches your tongue it creates acetal alahh which damages DNA classified as a group one carcinogen it increases estrogen levels and in women three alcoholic drinks per week equals a 15% higher risk of breast cancer and carcinogenic contaminants it also happens to have somehow the production of alcohol there's nitramines asbes fibers and hydrocarbons somehow in how alcohol is distilled how alcohol is created these are coming with it wow and it contributes to weight gain if you're trying to lose weight alcohol is not your friend and being overweight is a risk factor for cancer alcohol is a toxin it's a neurotoxin and it's a toxin it's a carcinogen yep so you're thinking Z but red wine come on the French I heard that study years ago that said that there's these wonderful Resveratrol and the Resveratrol is beneficial oh it's canceled out by the alcohol it's better to get your res verra from grapes blueberries cranberries peanuts and pistachios studies show consuming five glasses or more per week can lead to a 22% higher estrogen levels in in both men and women wow and we thought it was soy that raises estrogen levels in men but you're saying it's alcohol that raises estrogen levels in men increasing cancer risk you liked me until now didn't you here's the drinking and the Continuum of risk so zero drinks per week that's pretty better sleep a lot of people say yeah being an off alcohol I sleep so much better and then two drinks per week though is likely to avoid negative consequence two drinks per week could you get to two drinks per week could you I bet you could and three to six the risk of developing cancer breast and colon increase at this level and seven drinks per week significant increase risk of seven kinds of cancer heart disease and stroke so there you go there is a cultural shift away from alcohol there really is I am so proud of so many friends of mine who do dry January silver Act October sober spring dry July and so many of those and then the sober cous movement um each generation this is really cool um are drinking less than the previous with an increased focus on mental and physical health Isn't that cool and the non-alcohol Market is set to surpass 30 billion by 2025 they want fewer calories yes we want fewer calories low sugar holistic ingredients in their mocktails and check this out I want to share with you Jen and Len these two have been doing the eat real dietfree lifestyle now for over 3 years and together they've lost over 60 pounds and they are fitter than they were in their 20s they are really active and they love their new lifestyle they love how they feel they love how they're sleeping but they really realized that they love hanging out with their friends on the weekends and they realized they were face to face with this habit of drinking on the weekends and waking up in the morning not feeling so great was not working great with the scale the scale the calories the how they felt they didn't feel like exercising it was a vicious cycle and it was not really working for them like they thought they said well how can we still have fun can we still have fun do we have to have alcohol what can they do instead and they started looking for non-alcoholic options and guess what there are a lot of them and they're available you just have to look from them I went to the store and I was looking beer beer beer beer beer I'm look look look look look look looking over here was this non-alcoholic section let me just tell you this I uh purchased that hinin and the Corona and I also purchased the Blue Moon Belgian white in the top there and I picked those out bottom home course I don't drink beer but my husband does I'm proud to say Scott has never overdone beer I mean he just doesn't like maybe he has three beers a week but that's three beers a week instead of two beers a week right and zero would be even better and I came home I came home said he came out to help me with groceries and I said hey I bought something new he goes you did and I go yeah I said don't wrinkle up your nose and he goes what and I go I bought non-alcoholic beer and he wrinkled up his nose I just want you to try him tell me what you think and so he did you couldn't tell the difference I mean it was like it was fine it was fine yeah totally fine less calories so helps with the whole race of the waste right trying to trim that trying to not have a toxin to the brain trying to defend ourselves of dementia Alzheimer's disease and cancer number three and that is supplement Savvy which ones might help some more support your immunity which ones might low vitamin D let's start with that first those low blood levels of vitamin D are associated with at least 17 types of cancer this is a big deal increased risk for heart disease diabetes depression asthma autoimmune disease chronic I mean arthritis osteoprosis macular degeneration multiple sclerosis lowered immunity we don't want lowered immunity all these things and you're like going but that's only Z if you have low blood vitamin D levels that's only not very many people have low low vitamin D levels do they oh how about 77 to 97% of all Americans have a vitamin D insufficiency or deficiency what do you mean what should the vitamin D Target level be what do you mean this deficient and insufficient deficient is below 20 insufficient is 21 to 29 normal they say is 30 to 100 when I first had mine measured some 8 years ago it was 31 and the doctor said you're fine I wait a second doc normal is 30 to 100 I'm 31 I'm one inch I'm just one step from insufficient and you're telling me I'm fine I don't need to supplement there's no concerns he's like yeah you're fine and I said you're fired because no I want a doctor that's more Progressive and I did change doctors I'm being serious with you here's what we know colon cancer drops in half when the level is 34 or greater I don't want to be at risk of colon cancer breast cancer drops 50% when the level is 52 or greater I want to be 52 or greater do you 31 wasn't cutting it for me someone colist recommend 60 to 70 for their patients note some oncologists not all because this is new data and what did we learn in the other sessions that sometimes it takes 20 to 30 years before what's found out in scientific literature will come out into day-to-day doctor practice you must supplement you cannot eat enough foods high in vitamin D or get enough Sun to reach these levels you can't I have been supplementing I'm now at 55 and I'll tell you how I did it vitamin D how to choose you got to choose vitamin D3 go for the rhyme D3 not D2 it's just better absorbed and if you're deficient you'll need 5,000 or more now I did 5,000 7,000 that's what I did 7,000 a day um to get my levels up to 55 I would have never gotten there just with a normal basic One A Day wouldn't have gotten there takes those you do what's called the vitamin D push the vitamin D push I wasn't necessarily deficient but a lot of people are deficient and you'll be tired you'll have a lot lot of problems you'll be at risk for diabetes lots of things so but you may only need 1,000 to 2,000 to maintain a good level right so if you're just maintaining a good level or you want to get there and I do suggest you get yourself measured your doctor it's part of it should be part of your your physical and you should always get your vitamin D checked and a progressive doctor will always do that so that is vitamin D you got that so your homework assignment is everybody's got to take it I don't care who you are you really got to be taking at least a th000 if not up to 5,000 is what you need to be taking yep yep can you get it in a one a day yes I'm going to show you in just a second all right how about vitamin B12 found only in animal foods and fortified Foods um so we've been talking about plant-based and anybody who's going to try to do this plant-based thing because it does give you probably an agit of fighting cancer you definitely need Vitamin B12 supplement no doubt about it within a year you'll be deficient you really do need Vitamin B12 and um it's recommended for vegetarians or anyone eating plant-based bariatric patients because they interfere with your absorption with what they do to you and then anyone over 50 well that's a lot of us so you got to do the vitamin B12 and you can get it in a one a day or you can just take it either way you want to do it they have liquids they got subal those are more absorbable but I will tell you that I get mine all in one right here in this basic high quality now you do not have to buy this this just happens to be the one that I have researched and found and I like I don't care what you buy but I do encourage you to compare it to this I think this is a pretty good standard to a high standard to follow I like it because it's 2,000 I use a vitamin d i again take an additional 5,000 with that I usually back off on that in the summer but not necessarily because I really don't get out in the sunm that much and um it's really got everything else it's got your B12 and it's got a lot of B12 which is you really can't take too much and magnesium to help it just Bridges the gaps it helps Bridge the gaps of all these things it won't hurt you to have these things um it won't at all two things do you get it with iron or without well if you're low in iron then you need to get it with iron I donate blood and that makes my iron go down so I get the one with iron because my I want to get it back up and then I donate and then I get it back up so I take the one with iron but I buy the one for Scott without iron because he is not able to donate blood and his iron isn't ever low so you don't want to take it if you have normal iron because Iron's a peroxidant at high amounts all righty next up so we're Landing this plane and it is time to put together what we've learned this session put your fork to work this week with be sweet smart replace your go-to sweet treat recipes starting with molasses cookies plus so many more cakes cookies you got it right homework assignment number one number two be tough on toxins and limit your exposure invest in the stainless steel water bottles and and and pots and pans and a water filter you get the idea trade plastic kitchen wear for glass wood and steel and limit alcohol and try one of our mocktails that's right and expand your detox protection from soy make the bacony tofu or the soy curl bites yep you might surprise yourself and be supplement Savvy get your levels of vitamin D and b12 checked and decide the best ways to supplement I just want to congratulate you because you have now completed all four sessions of fight cancer with your fork and we've uncovered a lot of things I was talking to someone who said Z I was talking to my oncologist my doctor I said how did I get cancer how can I not get cancer again what can I be doing and the doctor just said early detection get your screenings on to time and while that's excellent solid advice is that all is there more that that doctor could and should share now that you've completed this course can you answer that question what is the best odds diet for fighting cancer you can answer that question can't you here's the cancer in addition to getting your regular screenings fight cancer with your fork our final checklist here we go turn water remember this and sugary drinks into cancer fighting teas remember that get 10 servings of fruits and vegetables focusing on your G bombs what if that doctor said include a clova garlic daily s make a super immune boosting dressing and chimmy cherry incorporate juicing Andor smoothies for a constant flow of great fiber antioxidants and replace processed Meats with other great choices to avoid nitrates sub meat sub beans and soy for meat to prevent triggering igf1 and tmao production read the ingredients and eat real to avoid cancer-causing ingredients bu organic to avoid pestifero side exposure use a baking soda or vinegar and water solution to thoroughly clean your produce you're doing that right keep added sugar to 6 to9 teaspoons per day or less with our sweet smart recipes avoid microplastics pfas and bisphenol A's in your water and and kitchen wear wom at alcohol with mocktails supplement with vitamin D and b12 and exercise 150 to 300 minutes per week twice weekly sessions of resistance and flexibility that is how you have your best odds diet and do everything that you can to fight or prevent cancer for you and your family thank you for joining me on this journey please revisit all your videos as many times as you need thank you everybody [Music]
#Cancer #Prevention #Advanced #Strategies #Reduce #Risk #Strengthen #Fight
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I have been infusing local raw honey with cinnamon, rose petals, and cacao so far.
This is the only thing I use to sweeten things, but still not good?
This is A M A Z I N G !! Checking my D. I am usually very low 😬
Recommendations for gluten free, nut free flour?
Thank you for the tips! ❤
Recently my A1c came back high but my fasting glucose has always been normal. The only thing I could think of that was different is that I was having a diet soda here and there and a no sugar energy drink on the occasion when I had a migraine. Never thought zero sugar could possibly affect my glucose. Am I correct in thinking this could be the cause?
I recently started mailing my own flower. What is your opinion on freshly mild whole wheat flour?
TXS SOOO MUCH Zonia!!! I always learn so much current nutrition news from you, with lots of love!!! God bless you & yours!
Tazo Hibiscus ice tea, (which is sugar free & zero calories), mixed with unsweetened sparkling water makes a great mocktail. It isn't sweet, but I don't like sweet drinks.