People ask me about my diet and the supplements I take. I have decided to share it on my web page. I would say that I follow this diet 80% of the time. It would be better, except for traveling and eating out with friends or family. If you have any questions, email me.

Liquids

Pure water (use filters at home). At least two large glasses per day.

100% Juice (orange, apple, cranberry, pomegranate/blueberry, Goji berry, Odwalla or Naked Green Machine Super Food Juice, Odwalla or Naked Mango Juice).

Herbal Tea (licorice, ginger, daily detox, ginseng).

Green Tea (it’s loaded with antioxidants).

Juicing Machine (1 apple, 2 carrots, 2 celery stalks, 1 bunch of parsley). 

Juicing Blender (12oz lemon juice, 3oz gogi juice, 1 lemon, 2 tblsp Spirulina, 1 dash Cayenne Pepper, 1 dash Cumin, 1 dash Tumeric). 

Carbohydrates

Pasta or Rice. These are complex carbohydrates, and the best energy sources you can eat. Also, they have zero fat. Be careful not to over eat. One small plate is plenty to keep your energy up. Note: Some people have trouble with the gluten in wheat-based pasta. For those people, eat rice-based or gluten-free pasta.

The key to eating complex carbohydrates is what you put on them. For pasta, I use tomato based marinara. For Rice, I use pinto beans or vegetables or plain. 

Carbohydrates are broken down into glucose during digestion. Complex carbohydrates break down slowly (they have a low glycemic index). These foods produce a small change in blood glucose levels and insulin. Conversely simple carbohydrates cause glucose and insulin levels to rise and fall. 

One interesting fact: Until the Chinese began consuming western style simple carbohydrates (processed foods), they had a very low obesity rate. For instance, in 1990 it was difficult to find someone who was obese in China. Today their obesity rate is approaching 10% of Chinese adults. And those merely overweight is approaching 25%.     

Vegetables

Broccoli is the perhaps the best anti-cancer vegetable. Try to eat it often with Olive Oil. Tomato is another anti-cancer vegetable. Find a way to eat lots of tomatoes. Carrots have beta-carotene, which is a crucial nutrient. Purchase the mini raw carrots and nibble on them often. 10 of the tiny carrots have only 40 calories. Eat lots of Green Beans and Peas. Another healthy choice is Salads. Here you get to add onions, tomatoes, avocodo and dark green romaine lettuce, and lots of other salad ingredients, along with pure extra virgin Olive Oil.

Vegetables have some carbohydrates as a source of energy. However, I don't eat vegetables for energy. Instead I eat them for their nutrients. They are loaded with vitamins, antioxidants, and protective compounds (such licopene in tomatoes or sulforaphane in broccoli).

Oils

Olive Oil (mono-unsaturated). All Olive Oil products are not the same. Some say “pure” on the label, but they aren’t. I buy Bertoli Extra Virgin.

Omega 3 fatty acids (fish oil, walnuts, flaxseeds).

Nuts (mono-unsaturated).

Avocadoes.

All other fats should be avoided, including poly-unsaturated vegetable oils.

Whole Grains

Cereal. This is the perfect food for breakfast because it has low fat and high energy. I have my cereal with Almond or Soy milk. I pour 3 ounces of Almond milk and 5 ounces of water over my Grapenuts, along with raisins.

Cereal is also an excellent source of fiber and helps with digestion through the colon.

Whole Grain Bread (only a few days a week, and keep it the chewy variety).

Whole grains are a good source of folic acid, which is a vital nutrient. It helps raise levels of homocysteine which prevents heart disease and metabolizes fat in the arteries. 

Fruits

I generally eat fruit every night after dinner. Melon (watermelon, cantaloupe, honeydew) is usually my first choice. Other fruits I consume are apples, pineapple, pears, peaches, cherries, grapes, plums. The Del Monte Gold pineapple is an excellent variety and highly recommended.

I usually consume citrus daily. Citrus is an excellent way to raise our PH level. This is why eating an orange or drinking orange juice is very healthy. While some people do not like grapefruit, I have found the taste can be acquired. I usually eat one grapefruit every week. A wedge of lemon with water will also help raise our PH level. This should not be underestimated. A high PH level in the body will prevent cancer. For instance, it’s almost impossible to get cancer with a healthy PH reading higher than 7. Many people have an unhealthy PH level under 5, and thus are susceptible to cancer.   

Fruit is an immune booster and the best source of antioxidants. I sometimes use it as a fast energy source. But generally, I treat fruits like vegetables--as nutrients.

Soy

Soy is a high protein food, since it is derived from a bean. Amazingly, it is a complete protein. It is the only plant/nut that can make that claim. It is also a good unsaturated fat; lowers cholesterol; and prevents cancer. It is nearly a perfect food.   

Soy is beginning to be recognized for its cancer preventive qualities. It is especially good at preventing breast cancer in women and prostate cancer in men in Asian cultures. This is why when Japanese move to America and change their diets they have cancer rates equal to that of Americans.

Nuts

Almonds (the only acidic nut, all others are alkaline), Walnuts, Pecans, Pistachios, Cashews, Peanuts, Sunflower. Reach in a bag and grab one handful, all you can hold. This will amount to about 350 calories and 20 grams of protein. This will keep you from over-eating nuts, which is very easy to do. I can grab 50 almonds with one hand. One almond has 7 calories.   

Flaxseeds. Grind them and add them to salads. One tablespoon of Flaxseeds has the same amount of Omega 3 fatty acids as a serving of Salmon. The only other nut that has Omega 3 fatty acids are walnuts.

Additives

Tumeric (with your rice), Cumin, Mustard, Garlic, and Peppers (especially Cayenne) all have preventative cancer qualities.

No-No’s

Sugar (sucrose, fructose, artificial). Note: If you had an intravenous fructose drip in a hospital, instead of a standard sucrose drip, you would die. The body has a hard time digesting processed fructose, such as corn syrup. 

Bread (although chewy whole grain bread is okay).

Dairy (milk, ice cream, yogurt (eat soy-based yogurt), butter, margarine.

Pizza.

Baked Goods (most have Trans fats).

Snacks / Chips / Popcorn (most have Trans fats).

Partially Hydrogenated Oils (Trans Fats).

Saturated Fats (animal fats, palm oil, coconut oil).

Poly-Unsaturated Fats (corn, safflower, sunflower, canola).

Fried foods (including French Fries).

Processed foods (white flour).

Mayonnaise, cream sauces.

Supplements

Multi-Vitamin (2 tablets per day). Don’t skip this. You need B Complex and E to prevent cancer. Also, make sure it has at least 100 micrograms of selenium.

Vitamin C (1-2 grams per day). This is the most important supplement you can take for immune boosting.   

Omega 3 capsule (500 mg per day). The health benefits of this fatty acid are profound.

Antioxidant tablets (2 per day). Grape seed extract is good.

Colon Cleanse tablets (2 per day). Keep the colon clean and you will stay healthy.

Green Vegetable or Wheat Grass tablets (2 per day). Green is good.

Garlic tablets (2 per day). Or else eat fresh garlic. Another cancer preventer.

Glucosamine capsules (if you have any painful joints). Works great for my shoulder.

Colloidal Minerals. Some people think this is the most important supplement they take. I agree that minerals are extremely healthful.

Sea Minerals. I get mine from Australia. Highly recommended.

Orange Juice (1 glass per day with vitamins).

Diet Comments

My diet has steadily improved over that last 20 years. One of the proudest advancements I have made was to become a vegetarian. I feel that meat has become an unhealthy choice. First, it is hard to digest. It can take a week to move a large meal of meat through the colon. The residue from chemically tainted meat places stress on the immune system. All forms of meat have become increasingly tainted. There is mercury in fish, mad cow in red meat, the threat of bird flu, E coli bacteria, and traces of hormones and anti-biotic drugs. If this wasn't reason enough, vegetarians are by far the healthiest people in the world.

Kicking the meat habit was difficult. After that, my next nemesis was over-eating. I have always had a 32 inch waist, so those that know me probably didn’t think I was an over-eater. However, I was. It was easy getting caught up enjoying my food that I regularly over ate. Luckily for me, I would lose any extra pounds in the gym or running. This became harder as I got older and my metabolism slowed. I had to learn how to cut down on calories and keep portions under control. Now I try to under-eat a few days a week, since my appetite tends to desire more than I need on most days.

It is easy to gain weight, because if you over-eat for one meal that will create fat. The body turns any excess consumed calories into fat. Thus, do not over eat or else you will generate fat. Also, try to only eat when you are hungry. Then you are guaranteeing that the body will use the food for energy.

It should also be easy to lose weight, because the body is an energy dynamo. This is why gastric-bypass surgery works so well. The body will burn about 2000 calories per day. Any curtailment in calories will result in weight loss. It's really that simple. That said, it is quite a mental battle to curtail consumption. In my opinion, the best method is to combine exercise with a 1500 calorie low fat diet. 

The last thing I want to talk about is supplements. Don’t skimp! In my opinion supplements are just as important as our diet. We are bombarded by chemicals today. For instance, one third of men will have either prostate or colon cancer. To beat the odds start taking cancer preventative supplements. These will literally extend your life. The antioxidants that prevent cancer also slow the aging process. Not a bad side-effect.

In conclusion, eating for optimum health is not easy. It is a big commitment and it took me years to achieve. Take it one step at a time. Add a few of these ideas and a few of my recommended supplements. Don’t try to do it all at once. Make a step towards a more healthy diet and see if you like that direction.