e v e r y t h i n g y o u n e e d t o k no w p o c k e t g u i d e

anti
cancer
a new way of life
‘I have reproduced in this e-leafet some of the most
relevant tables and graphs from my book which summarize
the steps and measures you can take every day to help
prevent cancer, particularly when making food choices.’
Dr David Servan-Schreiber
B
SmaII changes that
make a bIg dItterence
Protecting yourself
Avoid products containing industrial chemicals
whenever possible:
l  Air out dry-cleaned clothing
l  Avoid pesticides and insecticides
l  Avoid chemical cleaning products
l  Avoid skin contact with aluminium
l  Avoid parabens and phthalates in cosmetic products
Food and drink
Eat grass-fed organic animal products:
Meat, milk, cheese, yoghurt, Columbus eggs (organic is preferable  
but less important when choosing vegetables, fruit and grains)
Balance your diet:
l  Reduce your intake of sugar, white four, products containing omega-6 
(sunfower oil, corn oil, soybean oil, saffower oil, margarines, hydrogenated 
fats, non-organic animal fats such as meat, eggs and dairy products
l  Increase your omega-3 intake (found in fsh, and grass- or linseed-fed  
animal products
l  Increase your intake of anticancer products (turmeric, green tea, soy,  
fruits, vegetables)
Filter tap water:
Use a carbon flter or an inverse osmosis flter or drink mineral  
or spring water
Activity
Practice 20 or 30 minutes of physical activity per day
Expose yourself to sunlight for at least 20 minutes per
day (to create vitamin D)
Free yourself of feelings of powerlessness
Resolve past traumas
Accept and control your emotions
Learn to accept fear, anger, sadness and despair, and then let
go of these emotions so they no longer have a hold on you
Find someone to share your feelings with
ß
Meditation
Practise a method of relaxation and self-centering
(e.g. yoga, qigong, tai chi, etc.)
what InhIbIts and
what actIvates Immune
ceII prcductIcn
Inhibits Activates
Traditional Western diet   Mediterranean diet, Indian cuisine, 
(pro-infammatory)  Asian cuisine (anti-infammatory)
Stress, anger, depression  Serenity, joy
Social isolation  Support from family and friends
Denial of your true identity  Acceptance of yourself, your values 
(for example, your sexuality)  and past history
Sedentary lifestyle  Regular physical activity
Various studies prove that white cells react to food intake, the environment,
physical activity and emotional state (see chapters 4 and 9).
Principal infuencing
factors on infammation
Aggravates Inhibits
Traditional Western diet   Mediterranean diet, Indian cuisine, 
  Asian cuisine
Unmanaged stress, anger and depression  Laughter, light-heartedness, serenity
Less than twenty minutes of physical   A 30-minute walk six times per week 
activity per day
Cigarette smoke, atmospheric   Clean environment 
pollution, domestic pollutants
Infammation plays a key role in the development of cancer. We can reduce infammation
using natural methods available to all (see chapters 4 and 6).
4
The antIcancer pIate
Vegetables, fruits and
vegetable proteins:
lentils, peas, beans, tofu 
Animal proteins (optional):
Fish, organic meat, omega-
3 eggs
Cereals:
Multigrain bread, 
wholegrain rice, 
quinoa, bulghur...
Fats:
Olive oil, 
organic 
butter
Herbs and spices:
Turmeric, curry, thyme, 
rosemary, garlic...
The anticancer diet consists mainly of vegetables and pulses, olive oil, garlic, herbs and spices.
In contrast to the typical Western diet, meat and eggs are optional, used simply and sparingly
to add favour.
S
Choosing foods based
on their glycemic index
HighGI(avoid) LowGI(use liberally)
Sugar: white or brown,     Natural sugar extracts: Agave  
honey, syrups: maple,   nectar, stevia (a Pacifc plant),   
fructose, dextrose  Xylitol, wisteria,  
  dark chocolate (>70%)
White/bleached fours:   Mixed wholegrain cereals: multi- 
white bread, white rice,  grain bread (not just wheat),  
overcooked white pasta,   or leavened (sourdough)   
muffns, bagels,  bread. Rice: wholegrain or 
croissants, rice cakes  Basmati or Thai. Pasta and 
  noodles cooked al dente (preferably  
  multigrain). Grains: quinoa, oats, 
  millet, buckwheat
Potatoes (except for the     Lentils, peas, beans,  
Nicola variety), especially  sweet potatoes,  
mashed potatoes  yams
Cornfakes, Rice Krispies   (Oatmeal (porridge), müesli,  
and most of the other   All Bran, Special K 
bleached or sweetened 
breakfast cereals)
Jams and jellies ,    Fruit in its natural state:   
fruit cooked in sugar,   particularly blueberries, cherries,  
fruit in syrup  raspberries, which help to regulate 
  blood sugar levels (if necessary use 
  Agave nectar for sweetening)
Sweetened drinks:    Water favoured with 
mass-produced fruit  lemon, thyme or sage. 
juices, sodas  Green tea (without sugar, 
   or use Agave nectar), which 
  combats cancer directly
Alcohol (except during meals)  One glass of red wine 
  a day with a meal
    Garlic, onions, shallots (when mixed  
with other food, these help lower  
insulin peaks)
Many studies have shown that an overconsumption of refned sugar increases the insulin levels in
our system and thereby contributes to cancer cell growth. It is therefore important to avoid foods
with a high glycemic index, and choose those with a low glycemic index (see chapter 6).
B
The most and least
contaminated fruits
and vegetables
Mostcontaminatedfruitsandvegetables(preferorganic)
fruits vegetables
apples  peppers
pears  celery
 peaches  green beans
nectarines  potatoes
strawberries  spinach
cherries  lettuce
raspberries  cucumbers
grapes  squash
   pumpkin
Lesscontaminatedfruitsandvegetables
(growingmethodslessimportant)
fruits vegetables
bananas  broccoli
oranges  caulifower
tangerines  cabbage
pineapple  mushrooms
grapefruit  asparagus
melons  tomatoes
watermelons  onions
plums  aubergine
kiwi  peas
blueberries  radishes
mangoes  avocadoes
papaya
This table shows the fruits and vegetables which are most and least likely to be contaminated.
Please note, it is more important to eat fruit and vegetables – even though they could contain
traces of pesticides – than not to eat them at all. Their phytochemical anticancer properties are
much more benefcial than the pesticides are dangerous (see chapters 6 and 8).
?
Everyday household products to avoid
Avoidasmuchaspossible Replacewith
Perchloroethylene/Tetrachloro-  Air out dry-cleaned garments in fresh air 
ethylene in dry cleaning    for several hours before wearing. Or prefer 
wet cleaning, liquid C02 or silicon
Deodorants and antiperspirants   Natural deodorants without aluminium 
containing aluminium (especially for 
women who shave their armpits, which 
facilitates penetration of aluminium)
Cosmetics, shampoo, lotions, gels, hair   Natural and organic products free of  
dye, nail polish, sunscreen containing  parabens, phthalates and estrogens. Many 
estrogens or placental products (common  ‘organic’ cosmetics are free of parabens and 
in hair products for afro hairstyles), or with  phthalates. Some companies like Body Shop 
parabens or phthalates. Phthalates to avoid  or Aveda make products without phthalates 
include: DBP and DEHP. Parabens to avoid 
include: methylparaben, polyparaben, 
isoparaben, butylparaben
Perfumes containing phthalates   No perfume, or only wear eau de toilette  
(nearly all of them do)  (which contains less phthalates)
Chemical household pesticides   Use pesticides made from essential oils  
and insecticides  or boric acid, or diatomaceous earth. See  
  complete list of alternative remedies to  
  most suspect pesticides and insecticides on  
  www.panna.org 
Heating foods or liquids (coffee, tea,   Use glass or ceramic recipients, particularly  
baby formula) in plastic containers made  when using a microwave oven 
with PVCs (liberated into the food when   
heated), or polystyrene or styrofoam 
Preparing food in scratched Tefon pans  Flawless Tefon, or else non-Tefon pans  
  such as stainless steel
Common cleaning products such as liquid   Green or ‘Ecolabel’ products. Or replace 
detergents, disinfectants, toilet-bowl   with white vinegar (for counters and 
sanitizer with alkylphenols (nonoxynol,  foors), baking soda, or white soap 
octoxynol, nonylphenol, octylphenol, etc.)
Everyday products that are either proven or suspected of contributing to the development
of cancer (see chapter 6).
S
Omega-3 content in fsh and seafood
Amountrequired
toprovidethe
EPA+DHAcontent recommendeddaily1g
(gper3ozserving, ofEPA+DHA(perozof
TypeofFish orgpergofcapsule) fshorpergofcapsule)
Tuna 
Light, in water, drained  0.26  12 
White, in water, drained  0.73  4 
Fresh Tuna  0.24–1.28  2.5–12
Sardines  0.98–1.70  2–3
Salmon 
Chum  0.68  4.5 
Sockeye  0.68  4.5 
Pink  1.09  2.5 
Chincok  1.48  2 
Atlantic, farmed  1.09–1.83  1.5–2.5 
Atlantic, wild  0.90–1.56  2–3.5
Mackerel  0.34–1.57  2–8.5
Herring 
Pacifc  1.81  1.5 
Atlantic  1.71  2
Trout, Rainbow 
Farmed  0.98  3 
Wild  0.84  3.5
Halibut  .040–1.00  3–7.5
Cod 
Pacifc  0.13  23 
Atlantic  0.24  12.5
Haddock  0.20  15
Catfsh       
Farmed  0.15  20 
Wild  0.20  15
Flounder/Sole  0.42  7
Oyster       
Pacifc  1.17  2.5 
Eastern  0.47  6.5 
Farmed  0.37  8
Lobster  0.07–0.41  7.5–42.5
Crab, Alaskan King  .035  8.5
Shrimp, mixed species  0.27  11
Clam  0.24  12.5
Scallop  0.17  17.5
Capsules       
Cod liver oil  0.19  5 
Standard fsh body oil  0.30  3 
Omega-3 fatty acid concentrate  0.50–0.95  1-2
Fish and seafood represent a principal source of long-chain omega-3 (EPA and DHA). The levels vary
depending on the type, the source, how they were raised and the season in which they are fshed.
9
Classifcation of the
ettects ct certaIn tccds
on specifc cancers
Some foods specifcally inhibit cell growth in certain cancers. Dr Beliveau’s 
laboratory was able to test crude extracts from different foods especially 
recommended in a diet targeting a particular cancer. Note that garlic, onions 
and leeks (of the alliaceous family) rank high among the most effective foods 
for all the cancers listed below. The last line of each graph is the control 
line which shows cancer cell growth without the exposure to any particular 
vegetable, thereby showing the effectiveness of the other products. Thanks 
to Dr Beliveau and his team for permitting me to include their fndings (see 
chapter 8).
Colon cancer Inhibition of cancer cell growth
20 0 -20 -40 -60 -80 -100
Garlic
Leeks
Spring onions
Brussels sprouts
Savoy cabbage
Cabbage
Beetroot
Spinach
Kale
Asparagus
Caulifower
Fiddlehead fern
Onions
Broccoli
Red chicory
Turnips
Aubergine
Red cabbage
Boston lettuce
Green beans
Celery
Potatoes
Bok choi
Fennel
Romaine lettuce
Squash
Carrots
Chicory
Red peppers
Cucumbers
Radishes
Tomatoes
Jalapeno peppers
Control
10
Brain cancer
Lung cancer
20 0 -20 -40 -60 -80 -100
Garlic
Leeks
Brussels sprouts
Beetroot
Cabbage
Spring onions
Kale
Broccoli
Caulifower
Spinach 
Savoy cabbage
Onion
Green beans
Red cabbage
Asparagus
Celery
Turnips
Fiddlehead fern
Squash
Jalapeno peppers
Cucumbers
Tomatoes
Red chicory
Fennel
Carrots
Bok choi
Potatoes
Chicory
Romain lettuce
Boston lettuce
Orange peppers
Aubergine
Radishes
Control
Garlic
Leeks
Spring onions
Brussels sprouts
Savoy cabbage
Cabbage
Beetroot
Spinach 
Kale
Asparagus
Caulifower
Fiddlehead fern
Onion
Broccoli
Red chicory
Turnips
Aubergine
Red cabbage
Boston lettuce
Green beans
Celery
Potatoes
Bok choi
Fennel
Romaine lettuce
Squash
Carrots
Chicory
Orange peppers
Cucumbers
Radishes
Tomatoes
Jalapeno peppers
Control
20 0 -20 -40 -60 -80 -100
Inhibition of cancer cell growth
Inhibition of cancer cell growth
11
Prostate cancer
Breast cancer
Inhibition of cancer cell growth
20 0 -20 -40 -60 -80 -100
Garlic
Brussels sprouts
Spring onions
Leeks
Broccoli
Caulifower
Savoy cabbage
Onion
Cabbage
Kale
Beetroot
Fiddlehead fern
Jalapeno peppers
Red cabbage
Celery
Turnips
Orange peppers
Spinach
Cucumbers
Red chicory
Asparagus
Squash
Fennel
Radishes
Aubergine
Potatoes
Tomatoes
Bok choi
Chicory
Boston lettuce
Green beans
Romaine lettuce
Carrots
Control
Inhibition of cancer cell growth
20 0 -20 -40 -60 -80 -100
Garlic
Leeks
Spring onions
Brussels sprouts
Caulifower
Cabbage
Kale
Broccoli
Radishes
Savoy cabbage
Onion
Turnips
Kale
Red cabbage
Asparagus
Fiddlehead fern
Spinach
Beetroot
Potatoes
Jalapeno peppers
Red chicory
Cucumbers
Orange peppers
Celery
Squash
Boston lettuce
Romaine lettuce
Fennel 
Chicory
Tomatoes
Carrots
Bok choi
Aubergine
Control
The competition of omega-3 and
omega-6 fatty acids in our diets
The imbalance between omega-6 and omega-3 fatty acids in our diets increases
infammation, coagulation and the growth of adipose and cancer cells (see chapter 6).
Omega-3 fatty acids
Regulation of infammation
Fluidization of blood
Regulation of cell growth
Vegetable oils
(corn, sunfower, etc.)
Hydrogenized oils
Non-organic meat, dairy
products and eggs
Green vegetables
Linseed oil
Walnut oil
Fish
Organic meat, dairy
products and eggs
Omega-6 fatty acids
Infammation
Coagulation
Stimulation of cell growth


1B
Energy spent in different
activities (measured in Met)
Studies show that physical exercise helps the body fght cancer. But the required dose is not the
same for all cancers. Doses are calculated in ‘MET’ units. For breast cancer, there seems to be a
measurable effect after three to fve hours a week of walking at normal speed (9 MET per week).
For cancer of the colon or rectum, twice as much (18 MET per week) is needed to have a compar-
able effect. This means either walking twice as long or twice as fast, or fnding activities requiring
more effort to replace walking – for example, bicycling at a speed that requires effort adds up to
twice as many MET as walking (see chapter 11).
Daily Activities
Sitting, watching television  1.0
Sitting, sewing  1.0
Walking from house to car or bus  1.5
Loading/unloading car  2.5
Taking out rubbish  3.0 
Walking the dog  3.0 
Household tasks, moderate effort  3.5 
Vacuuming  3.5 
Lifting items continuously  3.5
Raking lawn  4.0 
Gardening no lifting  4.4 
Mowing lawn power mower  4.5
Mild Activities (less than 3 MET per hour)
Playing the piano  2.3
Canoeing leisurely  2.5
Golf with cart  2.5
Walking (2 mph, 3 km/h)  2.5 
Dancing ballroom  2.9 
Moderate Activities (3 to 7 MET per hour)
Walking (3 mph, 5 km/h)  3.3 
Cycling leisurely  3.5 
Calisthenics no weights  4.0 
Golf no cart  4.4 
Swimming slow  4.5 
Walking (4 mph, 6.5 km/h)  4.5 
Chopping wood  4.9 
Vigorous Activities (5 to 12 MET per hour)
Tennis doubles  5.0
Dancing ballroom fast or square dancing  5.5 
Cycling moderately  5.7 
Aerobics  6.0
Roller blading  6.5
Skiing cross-country or downhill  6.8 
Climbing hills no load  6.9 
Swimming  7.0 
Walking (5 mph, 8 km/h)  8.0 
Martial arts training adapted for cancer patients  8.0
Jogging (6 mph,10 km/h)  10.2 
Jumping rope  12.0 
Sustained martial arts training  12.0
Squash  12.1

0 2 4 6 8 10 12
14
AntIcancer shcppIng IIst
Anticancer foods
Proteins
l  Fish and shellfsh, especially 
salmon, mackerel, whole anchovies 
and sardines (even canned 
sardines, but only those conserved 
in olive oil not sunfower oil), eel, 
cod liver and occasionally white 
albacore tuna canned in water  
or olive oil (not sunfower oil)
l  Organic meat and poultry  
(in moderation)
l  Organic or omega-3 eggs  
(in moderation)
l  Vegetable proteins (lentils, peas, 
beans, chickpeas, mung beans)
l  Organic soy: tofu, tempeh, miso, 
soy steak, soy sprouts, soy beans, 
soy milk, soy yoghurt
Grains and carbohydrates
l  Multigrain or sourdough bread
l  Wholegrain rice (including 
Basmati or Thai)
l  Quinoa
l  Bulghur
l  Porridge, muesli, All Bran, 
Special K, or a combination of 
oats, bran, faxseed, rye, barley 
and spelt
l  Nicola potatoes
l  Sweet potatoes, yams
l  Vegetable proteins (see above)
Fats
l  Olive oil
l  Flaxseed oil
l  Organic butter
l  Cod liver oil
l  Omega-3 margarines
Vegetables
l  Cabbages: Brussels sprouts, bok 
choi, Chinese cabbage, broccoli, 
caulifower, etc. 
l  Beta-carotene rich vegetables 
e.g. carrots
l  Sweet potatoes, yams, squash 
(including potimarron or Hokkaido 
squash), pumpkins, tomatoes, 
beetroot etc. 
l  Spinach, kale
Mushrooms
l  Shiitake
l  Maitake
l  Enoki
l  Crimini
l  Portobello
l  Oyster and thistle oyster
Herbs and Spices
l  Turmeric, mixed with black 
pepper and olive oil
l  Curry
l  Mint, thyme, oregano, 
marjoram, basil and rosemary
l  Parsley and celery
l  Alliums: onions, leek, garlic, 
spring onions, chives
l  Cinnamon
l  Ginger
Probiotics
l  Organic yoghurt and kefr, 
soy yoghurts enriched with l.
acidophilus and b. bifdum
l  Sauerkraut, kimchee
1S
Prebiotics
l  Garlic, onions, tomatoes, 
asparagus, bananas, wheat
Seaweed
l  Nori, kombu, wakame, arame 
and dulse
Fresh fruits
l  Berries: strawberries, 
raspberries, blueberries, 
blackberries and cranberries
l  Cherries
l  Citrus: oranges, tangerines (even 
with the peel if they are organic), 
lemons, and grapefruits
l  Persimmons and apricots
l  Pomegranate juice
Nuts
l  Walnuts and hazelnuts
l  Pecans
l  Almonds
Desserts
l  Dark chocolate (more than 70% 
cocoa solids)
l  Fruits
l  Sweetners: Agave nectar, stevia 
(a Pacifc plant), Xylitol, wisteria
Drinks
l  Red wine in moderation  
(one glass per day)
l  Filtered water, mineral water, 
spring water (as long as the plastic 
bottles haven’t been sitting out 
in the sun and do not smell like 
plastic, as this is an indicator of  
the presence of PVC)
l  Flavoured water: lemon, thyme, 
sage, or tangerine or orange rind
l  Green tea, all varieties but 
particularly Japanese green tea 
(sencha, gyokuro, matcha, etc.)
l  Ginger root infusion
Anticancer products
l  Natural deodorants without aluminium
l  Natural and organic cosmetics free of parabens and phthalates
l  Pesticides made from essential oils or boric acid
l  White vinegar or natural cleaning products (without pesticides)  
or Ecolabel products
l  Use glass or ceramic dishes in the microwave
l  Use fawless Tefon when cooking, or non-Tefon pans  
such as stainless steel
Summary of the detoxifed diet
Reduce Replacewith
Foods with a high    Fruit, four and starches  
glycemic index (sugar,   with a low glycemic index 
white four, etc.)
Hydrogenated or   Olive oil, faxseed oil 
partially-hydrogenated 
oils, sunfower, soy and 
corn oil
Conventional dairy   Organic grass-fed dairy  
products (too rich  products (balanced in omega-6/ 
in omega-6)  omega-3, free of rGBH), or 
   soy milk, soy yoghurts
Fried food, chips, fried appetizers  Humus, olives,  
  cherry tomatoes
Non-organic red meat,   Vegetables, legumes (peas,  
poultry skin  beans, lentils), tofu. Organic  
  poultry and eggs. Organic 
  grass-fed red meat (maximum  
  200 g (7 ounces) a week.  
  Fish (mackerel, sardines,  
  salmon, even farmed) 
Skins of non-organic   Fruits and vegetables   
fruits and vegetables  peeled or washed,  
(pesticides cling to   or else labeled 
their skin)  “organic”
Tap water in areas   Filtered tap water (through carbon 
of intensive farming   flter or reverse osmosis). Mineral 
because of the presence   or spring water in plastic 
of nitrates and pesticides.   bottles, provided the bottles 
(A report on water content  haven’t warmed up 
in nitrates, pesticides and  in the sun and the water 
other contaminants can be  doesn’t smell of plastic 
obtained from local, which  would reveal the 
authorities)  presence of PVCs
This e-leafet is provided free of charge with the 
book Anticancer by Dr David Servan-Schreiber, 
published by Michael Joseph (9780718154295). Not to be sold separately
This is a summary of the key steps to improving your daily diet. For more information, see chapters
6 and 8.

 white flour. milk. vegetables) Filter tap water: Use a carbon filter or an inverse osmosis filter or drink mineral   or spring water Activity Practice 20 or 30 minutes of physical activity per day Expose yourself to sunlight for at least 20 minutes per day (to create vitamin D) Free yourself of feelings of powerlessness Resolve past traumas Accept and control your emotions Learn to accept fear. corn oil. fruit and grains) Balance your diet: l  Reduce your intake of sugar. products containing omega-6  (sunflower oil. safflower oil. cheese. margarines. soybean oil. eggs and dairy products l  Increase your omega-3 intake (found in fish.   fruits. yoghurt. non-organic animal fats such as meat. and grass- or linseed-fed   animal products l  Increase your intake of anticancer products (turmeric. soy. sadness and despair. anger.Small changes that make a big difference Protecting yourself Avoid products containing industrial chemicals whenever possible: l  Air out dry-cleaned clothing l  Avoid pesticides and insecticides l  Avoid chemical cleaning products l  Avoid skin contact with aluminium l  Avoid parabens and phthalates in cosmetic products Food and drink Eat grass-fed organic animal products: Meat. Columbus eggs (organic is preferable   but less important when choosing vegetables. hydrogenated  fats. and then let go of these emotions so they no longer have a hold on you Find someone to share your feelings with  . green tea.

  Asian cuisine Laughter. light-heartedness.g. physical activity and emotional state (see chapters 4 and 9). etc.) What inhibits and what activates immune cell production Inhibits Traditional Western diet   (pro-inflammatory)  Stress. your values  and past history Regular physical activity Various studies prove that white cells react to food intake. anger and depression  Less than twenty minutes of physical   activity per day Cigarette smoke. serenity A 30-minute walk six times per week  Clean environment  Inflammation plays a key role in the development of cancer. the environment. qigong. Principal influencing factors on inflammation Aggravates Traditional Western diet     Unmanaged stress. yoga. tai chi.  Asian cuisine (anti-inflammatory) Serenity. Indian cuisine. atmospheric   pollution. anger. We can reduce inflammation using natural methods available to all (see chapters 4 and 6). depression  Social isolation  Denial of your true identity  (for example. domestic pollutants Inhibits Mediterranean diet.  . Indian cuisine. joy Support from family and friends Acceptance of yourself.Meditation Practise a method of relaxation and self-centering (e. your sexuality)  Sedentary lifestyle  Activates Mediterranean diet.

  wholegrain rice.. used simply and sparingly to add flavour.  rosemary. bulghur.. fruits and vegetable proteins: lentils. herbs and spices. thyme.The anticancer plate Cereals: Multigrain bread. Fats: Olive oil. garlic.  organic  butter Herbs and spices: Turmeric. curry. tofu  The anticancer diet consists mainly of vegetables and pulses. olive oil.. meat and eggs are optional. organic meat. omega3 eggs Vegetables. peas.  . beans.  quinoa. garlic. In contrast to the typical Western diet. Animal proteins (optional): Fish..

 Pasta and  noodles cooked al dente (preferably   multigrain).   or leavened (sourdough)    bread. It is therefore important to avoid foods with a high glycemic index. buckwheat Lentils.   All Bran. especially  mashed potatoes  Cornflakes.Choosing foods based on their glycemic index High GI (avoid) Sugar: white or brown. oats.  or use Agave nectar). shallots (when mixed   with other food.   fruit in syrup      Sweetened drinks:    mass-produced fruit  juices. which help to regulate  blood sugar levels (if necessary use  Agave nectar for sweetening) Water flavoured with  lemon. syrups: maple. rice cakes        Potatoes (except for the     Nicola variety). onions.    Xylitol.   fructose.  . white rice. and choose those with a low glycemic index (see chapter 6). Rice Krispies   and most of the other   bleached or sweetened  breakfast cereals) Jams and jellies . beans. thyme or sage.    fruit cooked in sugar.   yams (Oatmeal (porridge). bagels. Special K  Fruit in its natural state:    particularly blueberries.  millet. wisteria.     honey. müesli.   sweet potatoes.  croissants. stevia (a Pacific plant).   muffins. which  combats cancer directly One glass of red wine  a day with a meal G   arlic.   dark chocolate (>70%) Mixed wholegrain cereals: multi-  grain bread (not just wheat).  overcooked white pasta.   raspberries. cherries. Rice: wholegrain or  Basmati or Thai. Grains: quinoa.  Green tea (without sugar. peas. sodas       Alcohol (except during meals)       Low GI (use liberally) Natural sugar extracts: Agave   nectar. these help lower   insulin peaks) Many studies have shown that an overconsumption of refined sugar increases the insulin levels in our system and thereby contributes to cancer cell growth. dextrose    White/bleached flours:   white bread.

vegetables broccoli cauliflower cabbage mushrooms asparagus tomatoes onions aubergine peas radishes avocadoes  . Their phytochemical anticancer properties are much more beneficial than the pesticides are dangerous (see chapters 6 and 8).The most and least contaminated fruits and vegetables Most contaminated fruits and vegetables (prefer organic) fruits apples  pears   peaches  nectarines  strawberries  cherries  raspberries  grapes     vegetables peppers celery green beans potatoes spinach lettuce cucumbers squash pumpkin Less contaminated fruits and vegetables (growing methods less important) fruits bananas  oranges  tangerines  pineapple  grapefruit  melons  watermelons  plums  kiwi  blueberries  mangoes  papaya This table shows the fruits and vegetables which are most and least likely to be contaminated. it is more important to eat fruit and vegetables – even though they could contain traces of pesticides – than not to eat them at all. Please note.

  octoxynol. or else non-Teflon pans   such as stainless steel Green or ‘Ecolabel’ products. lotions. Phthalates to avoid  include: DBP and DEHP.) Natural and organic products free of   parabens. sunscreen containing  estrogens or placental products (common  in hair products for afro hairstyles).  . which  facilitates penetration of aluminium) Cosmetics. See   complete list of alternative remedies to   most suspect pesticides and insecticides on   www. octylphenol. Or replace  with white vinegar (for counters and  floors). or white soap  Everyday products that are either proven or suspected of contributing to the development of cancer (see chapter 6). baking soda. shampoo. nonylphenol. or polystyrene or styrofoam  Preparing food in scratched Teflon pans    Common cleaning products such as liquid   detergents. butylparaben Perfumes containing phthalates   (nearly all of them do)  Chemical household pesticides   and insecticides        Heating foods or liquids (coffee. or with  parabens or phthalates. etc. Some companies like Body Shop  or Aveda make products without phthalates  No perfume. Parabens to avoid  include: methylparaben. nail polish. toilet-bowl   sanitizer with alkylphenols (nonoxynol.   baby formula) in plastic containers made  with PVCs (liberated into the food when  heated). polyparaben.  isoparaben. tea.panna. or only wear eau de toilette   (which contains less phthalates) Use pesticides made from essential oils   or boric acid. Or prefer  wet cleaning. hair   dye. phthalates and estrogens. liquid C02 or silicon Natural deodorants without aluminium  Deodorants and antiperspirants   containing aluminium (especially for  women who shave their armpits.Everyday household products to avoid Avoid as much as possible Perchloroethylene/Tetrachloro-  ethylene in dry cleaning   Replace with Air out dry-cleaned garments in fresh air  f   or several hours before wearing. particularly   when using a microwave oven    Flawless Teflon. gels. Many  ‘organic’ cosmetics are free of parabens and  phthalates. or diatomaceous earth.org  Use glass or ceramic recipients. disinfectants.

37  0.95  12  4  2.41  . drained  Fresh Tuna  Sardines  Salmon  Chum  Sockeye  Pink  Chincok  Atlantic.5  2–3.24–1. Rainbow  Farmed  Wild  Halibut  Cod  Pacific  Atlantic  Haddock  Catfish  Farmed  Wild  Flounder/Sole  Oyster  Pacific  Eastern  Farmed  Lobster  Crab. Alaskan King  Shrimp. the source.5  4.57  1.90–1.5 8.  .5 17.70  0.28  0. drained  White.98–1.48  1. wild  Mackerel  Herring  Pacific  Atlantic  Trout.26  0. The levels vary depending on the type.98  0.27  0.68  1.09–1.30  0.5 2–8. or g per g of capsule) Amount required to provide the recommended daily 1 g of EPA + DHA (per oz of fish or per g of capsule) 0. farmed  Atlantic.5 1.24  0.09  1.47  0.5  6.5–12 2–3 4.34–1.5  8 7.040–1.83  0.5  2  1.19  0.5 11 12.13  0.24  0. in water.5–2.Omega-3 content in fish and seafood Type of Fish Tuna  Light.5    5  3  1-2 Fish and seafood represent a principal source of long-chain omega-3 (EPA and DHA).71  0.50–0.81  1.84  . mixed species  Clam  Scallop  Capsules  Cod liver oil  Standard fish body oil  Omega-3 fatty acid concentrate  EPA + DHA content (g per 3oz serving.73  0. how they were raised and the season in which they are fished.035  0.5  2.5 23  12.00  0.20     0.17     0.5  2 3  3.17  0.07–0.5 3–7.56  0.5–42.42     1.68  0.15  0. in water.20  0.5 15    20  15 7    2.

 The last line of each graph is the control  line which shows cancer cell growth without the exposure to any particular  vegetable. thereby showing the effectiveness of the other products. Thanks  to Dr Beliveau and his team for permitting me to include their findings (see  chapter 8). Colon cancer 20 Garlic Leeks Spring onions Brussels sprouts Savoy cabbage Cabbage Beetroot Spinach Kale Asparagus Cauliflower Fiddlehead fern Onions Broccoli Red chicory Turnips Aubergine Red cabbage Boston lettuce Green beans Celery Potatoes Bok choi Fennel Romaine lettuce Squash Carrots Chicory Red peppers Cucumbers Radishes Tomatoes Jalapeno peppers Control Inhibition of cancer cell growth 0 -20 -40 -60 -80 -100  .Classification of the effects of certain foods on specific cancers Some foods specifically inhibit cell growth in certain cancers. onions  and leeks (of the alliaceous family) rank high among the most effective foods  for all the cancers listed below. Dr Beliveau’s  laboratory was able to test crude extracts from different foods especially  recommended in a diet targeting a particular cancer. Note that garlic.

Brain cancer 20 Garlic Leeks Brussels sprouts Beetroot Cabbage Spring onions Kale Broccoli Cauliflower Spinach  Savoy cabbage Onion Green beans Red cabbage Asparagus Celery Turnips Fiddlehead fern Squash Jalapeno peppers Cucumbers Tomatoes Red chicory Fennel Carrots Bok choi Potatoes Chicory Romain lettuce Boston lettuce Orange peppers Aubergine Radishes Control Inhibition of cancer cell growth 0 -20 -40 -60 -80 -100 Lung cancer 20 Garlic Leeks Spring onions Brussels sprouts Savoy cabbage Cabbage Beetroot Spinach  Kale Asparagus Cauliflower Fiddlehead fern Onion Broccoli Red chicory Turnips Aubergine Red cabbage Boston lettuce Green beans Celery Potatoes Bok choi Fennel Romaine lettuce Squash Carrots Chicory Orange peppers Cucumbers Radishes Tomatoes Jalapeno peppers Control Inhibition of cancer cell growth 0 -20 -40 -60 -80 -100 10 .

Prostate cancer 20 Garlic Brussels sprouts Spring onions Leeks Broccoli Cauliflower Savoy cabbage Onion Cabbage Kale Beetroot Fiddlehead fern Jalapeno peppers Red cabbage Celery Turnips Orange peppers Spinach Cucumbers Red chicory Asparagus Squash Fennel Radishes Aubergine Potatoes Tomatoes Bok choi Chicory Boston lettuce Green beans Romaine lettuce Carrots Control Inhibition of cancer cell growth -20 -40 -60 -80 -100 0 Breast cancer 20 Garlic Leeks Spring onions Brussels sprouts Cauliflower Cabbage Kale Broccoli Radishes Savoy cabbage Onion Turnips Kale Red cabbage Asparagus Fiddlehead fern Spinach Beetroot Potatoes Jalapeno peppers Red chicory Cucumbers Orange peppers Celery Squash Boston lettuce Romaine lettuce Fennel  Chicory Tomatoes Carrots Bok choi Aubergine Control Inhibition of cancer cell growth 0 -20 -40 -60 -80 -100 11 .

dairy products and eggs Vegetable oils (corn. sunflower. dairy products and eggs ➠ Omega-3 fatty acids Regulation of inflammation Fluidization of blood Regulation of cell growth Omega-6 fatty acids Inflammation Coagulation Stimulation of cell growth The imbalance between omega-6 and omega-3 fatty acids in our diets increases inflammation.The competition of omega-3 and omega-6 fatty acids in our diets Green vegetables Linseed oil Walnut oil Fish Organic meat. etc. 1 ➠ .) Hydrogenized oils Non-organic meat. coagulation and the growth of adipose and cancer cells (see chapter 6).

4  4. But the required dose is not the same for all cancers.9  Moderate Activities (3 to 7 MET per hour) Walking (3 mph.0  3.8  6.7  6.0 1. there seems to be a measurable effect after three to five hours a week of walking at normal speed (9 MET per week).9  Vigorous Activities (5 to 12 MET per hour) Tennis doubles  Dancing ballroom fast or square dancing  Cycling moderately  Aerobics  Roller blading  Skiing cross-country or downhill  Climbing hills no load  Swimming  Walking (5 mph.10 km/h)  Jumping rope  Sustained martial arts training  Squash  5.0 12. 8 km/h)  Martial arts training adapted for cancer patients  Jogging (6 mph.5  2.4  4.9  7.5  4.5 3.5  3.5 2. sewing  Walking from house to car or bus  Loading/unloading car  Taking out rubbish  Walking the dog  Household tasks. 3 km/h)  Dancing ballroom  2. For cancer of the colon or rectum. 1 . 5 km/h)  Cycling leisurely  Calisthenics no weights  Golf no cart  Swimming slow  Walking (4 mph. watching television  Sitting.0  8.0  4.5 0 2 4 6 8 10 12 Mild Activities (less than 3 MET per hour) Playing the piano  Canoeing leisurely  Golf with cart  Walking (2 mph. moderate effort  Vacuuming  Lifting items continuously  Raking lawn  Gardening no lifting  Mowing lawn power mower  1. 6.5 2.0 10.Energy spent in different activities (measured in Met ) Daily Activities Sitting.3 2.0 1.5 4. For breast cancer.2  12. twice as much (18 MET per week) is needed to have a comparable effect.5 km/h)  Chopping wood  3. or finding activities requiring more effort to replace walking – for example.5  5.0  12. bicycling at a speed that requires effort adds up to twice as many MET as walking (see chapter 11).5  3.5 6.0  3.0 6.0 5.3  3. Doses are calculated in ‘MET’ units.5  4.0  4. This means either walking twice as long or twice as fast.5  4.1 Studies show that physical exercise helps the body fight cancer.5 2.0  8.

 bran. etc. bifidum l  Sauerkraut.  Special K.  soy steak. mung beans) l  Organic soy: tofu. bok  choi.  cod liver and occasionally white  albacore tuna canned in water   or olive oil (not sunflower oil) l  Organic meat and poultry   (in moderation) l  Organic or omega-3 eggs   (in moderation) l  Vegetable proteins (lentils. miso. rye. or a combination of  oats.  l  Spinach.  beans. yams l  Vegetable proteins (see above) Fats l  Olive oil l  Flaxseed oil l  Organic butter l  Cod liver oil l  Omega-3 margarines Probiotics l  Organic yoghurt and kefir. kimchee 1 . oregano.  soy yoghurts enriched with l.g.  spring onions. garlic. soy yoghurt Mushrooms l  Shiitake l  Maitake l  Enoki l  Crimini l  Portobello l  Oyster and thistle oyster Grains and carbohydrates l  Multigrain or sourdough bread l  Wholegrain rice (including  Herbs and Spices l  Turmeric. Chinese cabbage.  beetroot etc. pumpkins.  cauliflower. acidophilus and b. basil and rosemary l  Parsley and celery l  Alliums: onions. muesli. tomatoes. peas.Anticancer shopping list Anticancer foods Proteins l  Fish and shellfish. soy sprouts. flaxseed. mixed with black  pepper and olive oil l  Curry l  Mint. mackerel. especially  Vegetables l  Cabbages: Brussels sprouts.  soy milk. kale salmon. squash  (including potimarron or Hokkaido  squash). All Bran. carrots l  Sweet potatoes. tempeh. chives l  Cinnamon l  Ginger Basmati or Thai) l  Quinoa l  Bulghur l  Porridge. whole anchovies  and sardines (even canned  sardines. barley  and spelt l  Nicola potatoes l  Sweet potatoes. eel. soy beans. yams. but only those conserved  in olive oil not sunflower oil). leek. broccoli. thyme. chickpeas.  l  Beta-carotene rich vegetables  e.  marjoram.

 Xylitol. stevia  (a Pacific plant). gyokuro. as this is an indicator of   the presence of PVC) l  Flavoured water: lemon. tomatoes. wakame.) l  Ginger root infusion Fresh fruits l  Berries: strawberries. etc.Prebiotics l  Garlic. all varieties but  particularly Japanese green tea  (sencha. tangerines (even  with the peel if they are organic). thyme. blueberries. mineral water. or non-Teflon pans   such as stainless steel 1 . arame  and dulse Drinks l  Red wine in moderation   (one glass per day) l  Filtered water. matcha.  lemons. wheat Desserts l  Dark chocolate (more than 70%  cocoa solids) l  Fruits l  Sweetners: Agave nectar.  blackberries and cranberries l  Cherries l  Citrus: oranges.  sage.  asparagus. onions. kombu. and grapefruits l  Persimmons and apricots l  Pomegranate juice Nuts l  Walnuts and hazelnuts l  Pecans l  Almonds Anticancer products l  Natural deodorants without aluminium l  Natural and organic cosmetics free of parabens and phthalates l  Pesticides made from essential oils or boric acid l  White vinegar or natural cleaning products (without pesticides)   or Ecolabel products l  Use glass or ceramic dishes in the microwave l  Use flawless Teflon when cooking.  spring water (as long as the plastic  bottles haven’t been sitting out  in the sun and do not smell like  plastic. or tangerine or orange rind l  Green tea. bananas. wisteria Seaweed l  Nori.  raspberries.

 sardines.) Hydrogenated or   partially-hydrogenated  oils. For more information.   cherry tomatoes Vegetables. Not to be sold separately . even farmed)  Fruits and vegetables    peeled or washed.  published by Michael Joseph (9780718154295). which  authorities)  Replace with Fruit. fried appetizers    Non-organic red meat. pesticides and  other contaminants can be  obtained from local. legumes (peas.   beans.   salmon. lentils). soy yoghurts Humus. olives. Organic  grass-fed red meat (maximum   200 g (7 ounces) a week.   poultry skin            Skins of non-organic   fruits and vegetables  (pesticides cling to   their skin)  Tap water in areas   of intensive farming   because of the presence   of nitrates and pesticides. sunflower. Mineral  or spring water in plastic  bottles. or   soy milk. soy and  corn oil Conventional dairy   products (too rich  in omega-6)    Fried food. provided the bottles  haven’t warmed up  in the sun and the water  doesn’t smell of plastic  would reveal the  presence of PVCs This is a summary of the key steps to improving your daily diet. etc. flour and starches   with a low glycemic index  Olive oil. Organic   poultry and eggs. see chapters 6 and 8. This e-leaflet is provided free of charge with the  book Anticancer by Dr David Servan-Schreiber.   or else labeled  “organic” Filtered tap water (through carbon  filter or reverse osmosis). tofu. chips. flaxseed oil  Organic grass-fed dairy   products (balanced in omega-6/  omega-3.   white flour.Summary of the detoxified diet Reduce Foods with a high    glycemic index (sugar.   Fish (mackerel. free of rGBH).   (A report on water content  in nitrates.