Latest in clinical nutrition – or – what your fridge should look like. These 4 videos are life changing. It’s just a Cornell Medical Doctor going over the latest in pubmed.org’s peer-reviewed scientific tests and published journals. Want to live long and feel good? Watch this nutritional advice to see what vegetables and fruits are the best. The straight-forward information is so compelling that it changed the very way I ate the day I watched them. No need to watch Food, Inc. — this is the real deal problem-solution approach that shows what true, health-fulfilling, energy-sustaining eating is. Be sure to give it at least 20 minutes of your time — he gets into what we should be eating daily and why.
These 4 videos (totaling about 12+ hours) are amazing finds and I watched it all in two sittings. I couldn’t wait to finish all 4 so I could head out and unleash the healthy habits contained below at the grocery store (or better, local farmer’s market where the produce is most freshly picked). When I follow the information in the video I feel absolutely amazing 
all day long and, really, so should everyone. So please watch them. We deserve it, and it just takes a little time each week to prepare ahead so you can eat superfoods all around and never be hungry. Take a look, have the light-bulb moment, and let’s take control of our fate and how we really approach food:
http://tinyurl.com/drgregercomplete
Here are the 1600 PDFs for you to peruse on your computer or tablet.
It’s so logical: program your body with these inputs and get this output. Pick the right inputs and you get amazing energy throughout the day for the rest of your life. I also like the “You don’t know jack” (favorite video game of mine) “Harmful, harmless, helpful” gameshow-style of delivering information — works great at getting us to remember what is -essentially- poison and what is health-promoting. Hint: most whole foods (or real foods) have amazing disease-fighting properties and processed foods are one big dangerous gamble. We really don’t have any primitive indicators of avoiding foods that are bad for us anymore because our standard Western diets are largely processed and deceptively marketed, and bad foods now look and taste good with all the additives (additives we grew to love). And this behavior is cyclical through generations unless we change it. Twinkies might taste good, but they’re full of artificial trans-fats, preservatives, and sugars so we really have to take an active approach when buying our dietary staples. Bill maher really drives it home:
httpvp://www.youtube.com/view_play_list?p=53AA35449C7DD652
Share these vids with your friends and family with this easy to remember url:
zackkers.com/superfoods
And here are some quick notes I took on the recommended “super foods”
spinach 5 cups/day
half a cup of seeds
kale
collard greenscook carrots
cook broccoli and tomatoeshalf a cup of pinto beans, baked navy beans,
watermelon
single serving a berries adds a year to life
cranberries, blueberriesgreen tea 40oz (no milk, green tea extract bad for liver)
handful of nuts cut heart attackwalk a few miles a day cuts heart attacks in half (60 minutes a day everyday of
moderately intense physical activity, evolved hr/day, decreases dementia)peanuts
whole grains to eat
amaranth
quinoa
rice and buckwheat
millit
rhine
barleyavocados (monounsaturated fats)
walnuts even better than olive oil
cocoa beans, powder (not chocolate) lowers blood pressure flavanols (milk chocolate blocks effects like milk in green tea), raises hdl (good cholesterol)date sugar, frozen dark cherries
vegans not getting enough calcium, iodine, and b12
iodized salt or multivitamin
seaweed vegetables (dulse, alaria, laver, nori)msg harmless
pepper anti inflammatory
vitamin d 4,000 IU dailybok choi
______
2008 review1999 review healthiest:
blueberries
blackberries
strawberries
rasberries
plumskale
spinach
brussel sprouts
never eat raw alfalfa sprouts, must be boiled
broccoli2002 review healthiest (antioxidants):
walnuts
pomegranates
sunflower seeds
blackberries
cranberries
ginger
blueberries
dried apricots
rasberries
prunes2003 healthiest review by weight:
cloves
allspice
cinnamonoregano sage
peppermint
thyme2007 healthiest review by weight ORAC:
cloves and nuts2008
superfoods:
cocoa powder
blueberries
pomegranate
black plum
pecans
pear
cranberries
apple
teaspoon cinnamon
artichoke
half cup of goji berries
best: acai berries2008 cheapest superfoods per antioxidant
per dollar for antioxidant foods:
pecans
apples
goji berries
cranberries
artichokes
acai (frozen)
cloves
cinnamon
best: purple (red) cabbagewhich is healthier?
raisins drop ldl (golden raisin better than purple, good as grape)
currants better than raisins (champagne grape)
regular carrots > baby
red leaf > green boston lettuce > loser: iceburg
red onion > yellow onion > white onion phytonutrient flavinol content
black beans > pinto beans
black beans > lentils > dark red kidney beans > pinto. loser legumes: yellow > green > chick peas
soy: tempeh > edamame > tofu
fungus (all the same mushroom): crimini portabello button mushroommost healthy mushroom:
porcini > portabello /crimini > shiitake > chanterelle(say you’re on a plane, which drink)
tea (get a lemon wedge) > water > vegetable juice(bacterial contamination)
tap water > bottled water (except in NJ, TX)best apple:
red delicious > granny smith > gala > golden delicious > fujibest nut
pecan > walnuts > hazelnuts > pistachios > almonds > peanuts > cashews > macademia > brazil nuts > pine nutraw broccoli > fried broccoli (6 times more nutrition)
steamed broccoli > boiled broccoli (nutrients leeches in water, drink water, or make it as soup)steamed > raw > microwaved (2min) > microwaved (5min) steamed vs. microwaved (cancer fighting nutrients)
more absorbed by steaming and microwavingraw foodists have low lycopene
oversimplification of antioxidants – teamwork between plant chemicals optimum
organic strawberries > conventional
almonds, concord grapes, and brussel sprouts block DNA damage (breast)
———
2009:
artificial colors harmful damage nervous system
gogurt/popsicles have crushed boiled bugs
artificial butter flavor gives popcorn lung
citric acid is harmless
gum arabic is harmless
sodium benzoate is harmful (benzene)
sugar and hfcs both badhealthier sugar
date sugar (thickening agent – great for smoothies, coffee) > molassesloser sugar: honey > maple syrup > tubinado > table sugar > corn syrup > agave nectar > brown rice syrup
teaspoon turmeric day
cinnamon good for blood sugar
1500mg sodium maxorange bell pepper – no prostate cancerradish – good against stomach cancer
spinach #1 leaf against brain tumors, kidney cancer, lung cancer, pediatric brain tumors, pancreatic cancer, prostate, and stomach cancer:
followed by raddicchio
carrots/shredded carrots do not slow those cancers
shredded beets slow by 50% or more: breast, brain, lung, pancreatic, prostate, stomach
bad vegetables against cancer: english cucumbers, raw tomato, potato suppress less than 50%
top vegetables against breast cancer (best to worst):
garlic
leek
green onion
brussel sprouts
cauliflower
cabbage
curly cabbage
broccoli
radish
kale
yellow oniontop vegetables against brain tumor (best to worst):
garlic
leek
brussel sprouts
beetroot
cabbage
green onion
curly cabbage
broccoli
cauliflower
spinach
kale
yellow oniontop vegetables against kidney cancer (best to worst):
leek
garlic
curly cabbage
brussel sprouts
kale
spinachtop vegetables against lung cancer (best to worst):
garlic
leek
green onion
brussel sprouts
kale
cabbage
beetroot
spinachtop vegetables against childhood brain tumor (best to worst):
garlic
leek
green onion
brussels sprouts
broccoli
rutabaga
spinach
cabbage
curly cabbage
cauliflower
yellow onion
kale
beetroot
red cabbagetop vegetables against pancreatic cancer (best to worst):
garlic
leek
brussel sprouts
curly cabbage
green onion
yellow onion
kale
broccoli
beetroottop vegetables against prostate cancer (best to worst):
garlic
brussel sprouts
green onions
leek
broccoli
cauliflower
kale
yellow onion
cabbage
curly cabbage
beetroottop vegetables against stomach cancer (best to worst):
garlic
leek
green onion
yellow onion
brussel sprouts
cauliflower
curly cabbage
cabbage
broccoli
radish
rutabaga
red cabbage
fiddlehead
kale
beetroot
green beancruciferous (broccoli kale cabbage) and allium (garlic onion leeks) are healthiest.
which is healthier
fat filled salad dressing (phytonutrients and fat)lycopene+avocado
sweet potatoes
red rice > black > brown
no end in sight for amt of antioxidants (dairy blocks phytonutrients)flax > chia seeds
Here is an overview checklist of what supplements to take. So my protein generally comes from: 33% lentils+beans+tempeh, 33% fruits+veggies (9-13 a day, most important meals of the day and added to everything), 33% nuts+seeds (fat-filled nuts eaten at every meal to absorb fat soluble vitamins). I mostly try to eat raw fruits and vegetables (smoothies, salads, snacking on raw fruits, veggies, nuts, and seeds). I have also added meat and omega-3 eggs to the diet.
After you follow the Dr.Greger superfood diet for a week things like twinkies aren’t going to be appetizing at all, and you’ll have adapted your body so much to a whole foods diet you’ll learn to appreciate the finer desserts in life… like green smoothies. It’s a will it blend dietary staple of mine and how I am able to get my variety-filled 9-13 a day – gets the vegetables I dislike (like swiss chard) into me – in no time flat.
