Richard Binns - Diet Details for Healthy Living
GOOD PROSTATE (AND BREAST) HEALTH (to emulate Far Eastern eating régimes)
EAT (words in BOLD print are especially important)
NO red meat. Little or no saturated fat (in any form, especially desserts). NO dairy products: like butter, cheese, milk, cream, yoghurts, ice-cream, etc.; instead use soya products like milk, cream (Soya Dream), 'Pure' spread, yoghurt, soya ice-cream, custard, bran, etc.; and olive oil. Less sugar.. More fibre and starch; fruit and vegetables; fish and poultry. More weak oestrogens. More oily and white fish. More exercise.
Cooking: use steam; olive oil for roasting/frying. Filter & boil tap water.
___________________________________________________________________________________
NATURAL FOODS (Organic wherever possible) (BOLD words are especially important)
High fibre and starch:
bran, (Vogel make a soya and linseed version), prunes, both wholegrain & soya/linseed breads, baked beans, broad beans, chick peas, baked potatoes (with skin).
Fibre and starch:
Shredded wheat (2), muesli, porridge, spinach, lentils, boiled potatoes, green beans, peas, pasta, apples,
pears, citrus fruits. (Sprinkle linseed/pumpkin/sunflower/sesame seeds on cereals)
Fruit and vegetables (including fruit juices, dried fruits and nuts):
tomatoes (lycopene: carotenoid: antioxidant) ALWAYS cooked; yellow, orange, red and dark green vegetables - like broccoli, sprouts, cabbage, kale (four cruciferous varieties), watercress, spinach, carrots, sweet potatoes - and fruit like bilberries, blueberries, blackberries, raspberries, apricots, peaches, plums, melons (all the former vegetable and fruit with carotenoids: vitamins A/C/E); wholegrains (selenium: zinc); pulses, eggs (zinc); almonds, sunflower seeds (both E); organic mushrooms (shitaki and maitake best), cabbage, shallots and onions (quercitin: selenium); bananas (potassium); eggs, soya (beans and tofu), brazil nuts, almonds, walnuts, green leafy vegetables (magnesium); citrus fruits, guavas, green peppers, strawberries (C); fruit juices: best are tomato, cranberry, pomegranate(C); dried fruits: prunes, dates,soft apricots, raisins, sultanas, etc. (C).
Weak oestrogens (phyto-oestrogens):
Isoflavones - soya beans, tofu (for genistein/daidzein/glycitein), peas, beans;
Lignans - linseeds/sesame seeds (both ground down and sprinkled on cereal); lentils, cereals, grains, fruit and vegetables (especially cruciferous varieties: for example broccoli, kale, sprouts, cabbage);
flavonoids - apples, pears, bananas, bilberries, blueberries, blackberries, raspberries, raisins, shallots, onions, walnuts, tomatoes, rosemary, turmeric, red wine, green tea (half-a-teabag sprinkled daily on cereal); try also red bush tea (also an antioxidant, caffeine-free and much else) and dark chocolate (suggest organic, minimum 70%; Green & Black make dairy free for vegans!).
Oily fish: salmon, mackerel, sardines (omega-3 fatty acids: vitamins B12, D and E).
White fish: many varieties (vitamins A, B12, D, E).
Vitamin B15: whole brown rice, pumpkin seeds (vitamin E), sesame seeds.
Vitamin B17: barley, millet, beans, chickpeas, lentils, ground kernels of apricots (preferably Hunza or other Himalayan varieties; say one level teaspoon per day on cereals), apples, cherries, peaches, plums and nectarines (all with notrilodsides; also called laetrile).
___________________________________________________________________________________
SUPPLEMENTS (ALL essential - though saw palmetto is for men only!) Overall cost? £1.50 plus a day.
Lignans See weak oestrogens (linseed/ sesame seed): tablespoon daily: essential fatty acids, i.e. EFAs;
Saw palmetto (Nature's Best (NB) called 'Prostex') with EFAs: vitamins A, B1, B2, C, E: 15mg zinc: beta carotene: two capsules daily - total 320mg. Natural alternative to finasteride; also oestrogen blocker;
Soya Isoflavones - see weak oestrogens. Their importance is considerable; they are angiogenesis inhibitors (stop the growth of new blood vessels around cancerous cells) and also oestrogen blockers; NB is best (100mg capsules; half of which is genistein/genisten - the most important isoflavone).
Lycopene (HB; 2 capsules, 2x10mg daily); also Lutein (HB), a natural carotenoid, 6mg capsule daily - increases 'bioavailability' of lycopene 15-fold (as do spinach, broccoli, sprouts, prunes, etc);
Selenium 200mcg daily (NB); no need for 'Selenium ACE' (enough of latter in food & supplements):
Fish oil and cod liver oil (omega-3 fatty acids: vitamins A, B12, D, E) fish 4 times a week/cod x 3;
Evening primrose oil GLA - gamolenic acid: antioxidant: vitamin E; one with each saw palmetto;
Vitamin E 268mg daily (400iu) Vitamin C no extra dose - (in 'Prostex', and plenty in fruit and veg;)
Aspirin at least 300mg aspirin daily: anti-inflammatory, to raise Th1.
Wine Red is particularly good; especially Merlot variety (with reveratrol, a flavonoid). A glass a day.