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by Lee Cowden, Ferre Akbarpour, Russ Dicarlo and Burton Goldberg (

“All the research points to is the fact that DIET and LIFESTYLE may be far more important than the genes you inherit in determining longevity”
Burton Golberg editored by Colin Middleton

Do you want to add more years to your life?
Eat a healthy diet.

Dr Patricia Huijbregts, of the National Institute of Public Health and environment in Bilthoven the Netherlands, conducted a 20-year study of 3045 middle-aged and elderly men in Finland , the Netherland, and Italy.

When the study began, they estimated the dietary intake of their subjects over a 6-12 month period. Each man was given one point for meeting each of the following dietary guidelines: less than 10% of the kilojoules intake was from saturated fat; 3-7% was from polyunsaturated fat; 10-15% was from complex carbohydrates, such as potatoes, beans, and rice.

The researchers also made note of whether the subjects ate 400g of fruit and vegetables, 27-40 grams of fibre, more than 30 g of nuts and seeds, and less than 300 mg of cholesterol per day. After accounting for age and lifestyle habits such as smoking and drinking, those men who stuck with the longevity diet lived 13% longer.

Researchers found it was the food groups eaten, not specific foods, that were most important. ” The dietary pattern as a whole is more important than specific dietary components with respect to survival among older people,” concluded Dr Huijbregts

Making the Transition

Eating better means living better. The types of dietary changes that you make should not be threatening, limiting, or difficult to live with. Most New Zealanders and Australians were raised eating meat and the transition to more vegetable-oriented, whole foods diet may seem daunting.

-However, this change may be easier and more pleasurable than imagined and, considering the enormous health benefits, its worth it. Here are some of the tips:

Eat more high-fibre plant foods
Like salads, grains, legumes, nuts and seeds.

-When dining out, try more exotic, foreign vegetarian dishes. Most ethnic restaurants-Indian, chinese, Thai, Japanese, Mexican, African, Middle Eastern- offer wonderful dishes with vegetables and grains.

-You can also prepare many of these dishes at home. Experiment with spices and seasoning and invest in vegetarian or ethnic cookbooks for the secrets to the exotic flavours found in vegetarian cooking .

Choose range-fed, Hormone-free
Additive-free meats. “Organic”

-Cook protein foods by one of the following methods: bake, poach, stir-fry, sauté, or steam . Avoid frying or barbecues as much as possible, as it adds calories, and may add carcinogens and toxic load on your body.

-Do not overcook meats, which diminishes their nutritional value and creates cancerogens.

-Don’t be rigid about your diet. Move towards a whole foods diet gradually.

-Achieve rhythm in your diet.
-Eating regularly provides your body with a consistent intake of nutrients and avoids the stress associated with skipping meals and overeating.

At the Shops

-Choosing the ingredients for an ideal diet in today’s marketplace requires a healthy dose of scepticism, diligence, and a certain amount of fortitude to resist slipping into old convenience patterns.

-But all the improvements you make in your food choices will pay off in better health

Here are some of the shopping guidelines:

Read Labels: The package cover is the last place one is apt to find the truth about a product. Bold statements like ‘100% Natural’ or ‘98% Fat Free’ might be legal, but could be deceiving.

-Go directly to the ingredient list and nutritional analysis. New labelling regulations now mean better and more accurate information for consumers.

Think complex carbohydrates: The ‘main dish’ approach centering on animal protein and high-fat sauce is very risky for many.

-Replace those large portions of meat with whole grains, beans, and fresh vegetables, balanced with moderate amounts of organic lean animal protein.

Buy Organic foods: Organic farming doesn’t use artificial fertiliser, pesticides, herbicides, growth regulators, and livestock feed additives.

-Crop rotations, animal and ‘ green’ manures, organic wastes, minerals bearing rock, and biological pest controls are used by organic farmers to raise whole, natural foods.

Buy seasonal foods: By definition, foods grown out of season must be manipulated to grow using artificial means.

-Often, the foods are imported from countries where pesticides banned in Australia and New Zealand continue to be used.

-For example bananas from Central America. Seasonal foods are healthier, more abundant, and generally less expensive.

Eat Colourfully: Instead of being concerned with getting all the right vitamins and minerals( Most likely not in the soil) in perfect ratios, focus on eating a colourful diet.

-By making an effort to get at least three different coloured vegetables or fruits at both lunch and dinner, you will ensure the best exposure to appropriate nutrients.

Longevity-Health Enhancing Foods

The following foods are rich sources of the various vitamins, minerals, essential fatty acids, and other nutrients your body needs to maintain optimal health.

Include them in your diet on a regular basis, unless they are foods you are sensitive to or should avoid for other reasons.

The fibre in carrots dilutes bowel carcinogens and bind to toxins that, if left in the colon, could lead to a number of health problems, including colon cancer. When eaten raw, carrots are efficient colon-cleaners, which tone the bowel, reduce the absorption of oestrogen, and lower cholesterol.

Two carrots every day supply enough beta carotene to cut the risk of stroke in half among men who have signs of heart disease, according to one study. In another study, women who ate five or more servings of carrots per week had a stroke rate 68% lower than those who ate only one serving.

However, diabetics may want to limit the amount of carrots they consume since they contain high amounts of natural sugars.

2. Garlic
Garlic ( Allium Sativa) is natural chelating agent, meaning it helps the body detoxify itself of certain disease causing heavy metals. One-half of one clove a day will reduce cholesterol by 99%, which will lower the risk of heart disease by 18%.

Garlic has been shown to decrease blood pressure by making arteries more soft and flexible; it also prevents abnormal blood clotting. Garlic is rich in Fructo-oligosaccharides, a sugar used by friendly bacteria in the intestines. Garlic is a well known antibiotic that effectively kills many viruses, fungi, and bacteria.

Deodorised garlic contains significantly less of allicin, the active ingredient in garlic responsible for its characteristics odour, and may be ineffective if used for therapeutic purposes.

3. Broccoli
This vegetable has 4.5 grams of fibre per cup. Fibre Has been shown to lower cholesterol levels, control hypertension, and assist in weight loss.

One cup supplies more than your daily requirement of antioxidants vitamin C and beta carotene, both of which play a major role in preventing heart disease.

Broccoli may alo fight cancer-it contains a substance called sulphoraphane, which research indicates blocks the growth of tumours in mice.

Rich in antioxidants vitamins, one half of Rockmelon supplies your entire RDI(recommended daily intake) of beta carotene and 113mg of vitamin C.

5. Soy
Substituting soy protein for animal protein may decrease total cholesterol by as much as 10%, LDL cholesterol by 13%, and triglycerides by more than 10%, but without decreasing the ‘good’ HDL cholesterol.

Soy helps reduce blood fats by boosting thyroid hormone levels. Soybeans are excellent for reducing cancer risk since they contain anti-cancer agents. For example, the soy isoflavone genistein diminishes the growth of new blood vessels in cancerous tissues to inhibit proliferation.

Studies have shown the genistein and daidzein protect against oestrogen related cancers. Fermentation of soy products does not seem to alter the activity of the isofavones , and may enhance the anti-cancer activity. Fermented soy products include miso, soy sauce, and tempeh.

Fructo-oligosaccharidees, found in soy products, support the growth of friendly intestinal bacteria, particularly Bifidobacteria and lactobacillus acidophilus. When health promoting flora grow in population, they crowd out any toxic bacteria that may be present.

6. Citrus Fruits
Oranges, grapefruits, lemons, and limes contain large amounts of vitamin C, fibre, and phytochemicals such as coumarins, known to help prevent abnormal blood clots from forming.

The potassium in citrus fruits helps lower blood pressure. Pectin from grapefruit pulp reduces blood cholesterol levels, Orange juice, a rich source of folic acid, is particularly effective in reducing cholesterol.

In one study, test animals fed orange juice had their LDL cholesterol reduced by 43%. However make sure the juice is freshly squeezed and unpasteurised and that you are not allergic to orange juice, as this is a common problem ( buy a good quality juicer and juice your own the best source of live foods).

7. Mushrooms
A mainstay in Chinese and Japanese medicine and cuisine, mushrooms help promote health and longevity. They have an immune-boosting effect, which helps reduce the risk of cancer and enhances heart health.

Shiitake has been found to enhance immune function, ward off infection, and neutralise cancerous cells.

Reishi is a variety of mushroom that fights infection and has traditionally been used to treat heart disease and lower blood pressure and cholesterol.

Maitake mushroom lowers blood pressure, enhances the immune function and may neutralise cancerous cells and help in the control of diabetes.

8. Spinach
A powerful source of free-radical fighting antioxidants, spinach is also rich in many important nutrients and should be included in your longevity diet. While spinach contains plenty of iron, it is not a good source since oxalic acid found in spinach binds to iron, so that less than 5 % of the iron is actually absorbed by the body.

9. Cruciferous Vegetables
Bok choy, collard, kale, broccoli, cabbage, cauliflower, mustard greens, Brussels sprouts, radishes, and turnips contain a type of flavonoid that activates liver detoxification enzymes.

The crucifers are noteworthy due to a wide array of sulphur-containing compounds, but also contain anti-cancer and antioxidant vitamins. They regulate white blood cells and cytokines; white blood cells are the scavengers of the immune system and cytokines act as ‘ messengers’, coordinating the activities of the immune cells.

Since the sulphur compounds can inhibit thyroid function, they are best cooked to reduce this tendency. Steamed mustard greens or kale with onions, garlic, and flaxseed oil ( added after steaming) is a highly recommended and delicious longevity dish.

10. Tomatoes
Tomatoes contain lycopene ( the substance that gives the tomato its deep red colour), which belongs to the family of natural pigments ( carotenoids) found in plants. According to recent research, lycopene is a top-flight antioxidant, capable of protecting the body against many degenerative diseases, including prostate, cervical, and gastrointestinal cancers.

Men of southern European descent, from regions where tomato based foods are consumed more frequently ( as a part of the well-publicised “Mediterranean Diet”) have a lower incidence of prostate cancer than African-American or Asian men who typically, eat fewer tomato-based items. Even a pre-existing family history of prostate cancer did not change lycopene’s protective effect, researchers report.

One of the fascinating (and surprising) discoveries is that tomatoes cooked in a healthy oil rather than fresh tomatoes produce greater protection. Lycopene from tomato juice is not easily absorbed, but when cooked with oil( as making a sauce or pizza),this substantially increases absorption of its nutrients.

In one study , volunteers ate either a mock pizza made of bread, tomato paste, and corn oil or a pile of fresh tomato slices without oil. Several hours after the meal, the pizza eaters’ blood levels of lycopene were two and a half times higher than those of the salad eaters.

Similarly, when the University of California at Los Angeles researchers put prostate cancer patients on high-fibre diet that included small amounts of fat and 180ml of tomato-vegetable juice a day, they detected a “highly significant increase” of lycopene and other phyto-chemicals in the patients’ blood.

11. Nuts
In recent report, it was revealed that people eating nuts ( peanuts, walnuts,almonds) at least five times per week, lived on average seven years longer. Nut eaters also benefited by experiencing a lower incidence of heart attacks.

Nuts are high in fats, but it’s the good type of fat, polyunsaturated and monounsaturated. Some nuts, especially walnuts, are good sources of alpha-linolenic acid ( an omage-3 EFA) and vitamin E.

12. Legumes
Dried peas and beans, such as kidney, lima, soybean, navy, black and lentils, are loaded with protein and folic acid. Lima beans are also rich sources of fibre, containing 10 grams per cup.

Legumes are effective at reducing cholesterol levels and help fight against the development of diabetes, heart attack, and strokes.

13. Seafood
Salmon and cold-water fish( such as sardine, herring, or mackerel) are high in omega-3 fatty acid called EPA ( eicosapentanoic acid).

Omage-3 oil lowers cholesterol and triglycerides, raised HDL or good cholesterol, and reduces blood clotting. If salmon is too expensive for your budget, try tuna-it provides comparable benefits.

14. Yoghurt
Most commercially available yoghurt contains sugar, potato starch, artificial colours and flavours, and few beneficial bacteria. The best yoghurts are made from fresh, organic, unhomogenised milk with billions of live friendly bacteria, a minimum of honey, and perhaps some real fruit( berries).

Research at New England Medical Centre Boston showed that subjects given friendly bacteria Lactobacillus acidophilus every day for four weeks had less than half the unfriendly bacteria in their intestines.

Other studies have also shown acidophilus protects against the carcinogens contained in fried food. Additionally, some strains of acidophilus reduce cholesterol levels, control yeast infection like Candida albicans, alleviate diarrhoea, and help with constipation.

15. Black and Green Teas
Tea contains high levels of flavonoids, which stop the development of LDL or ‘bad’ cholesterol and discourage it from sticking to the artery walls. Loaded with active phytochemicals called catechins, lightly processed green tea can help lower blood cholesterol and reduce the chances of developing cancer.

One study of 552 men, 30 to 69 years of age, found that those who drank more than 4.7 cups of black tea daily had a 69% less risk of stroke than the men who drank less than 2.6 cups daily.

16. Spices
Use with wild abandon, Curry powder, tumeric, garlic, ginger, cayenne pepper, sage ,thyme, rosemary, and lemon peel are anti-cancer, immune stimulating , antioxidants, and cholesterol-lowering, and exhibit a multitude of health enhancing effects

17. Manuka Honey
New Zealand Manuka honey is a natural anti-biotic and great to fight off colds and flues

18. Green Barley Leaves
A natural concentrated source of protein, vitamins, minerals, amino acids, enzymes and chlorophyll the ultimate fast food.

19. Blueberries
Anthocyanins, the pigment that gives blueberries their stunning deep colour, have potent immune-stimulating properties. Because they are antioxidants, anthocyanins protect capillaries (tiny blood vessels) from oxidative damage. In doing so, they promote brisk blood flow through the circulatory channels many immune cells travel to reach parts of the body that need their help.

Protection against oxidation also helps ensure good circulation of the lymph, the fluid that carries immune cells through its own system of channels. Moreover , blueberries are rich in concentrated tannins, astringent substances also found in tea. According to Rutgers University research , these tannins prevent E .coli bacteria from sticking to the cells that line the urinary tract and causing infection.

Scientist think that tannin block the growth of the part of the bacteria that gives the bug their adhesive property. Tannins also contain compounds called catechins. Several studies conclude that catechins shield us against some types of cancer. The proof When researchers at the Jean Mayer USDA Human Nutrition Centre on Ageing at Tufts University, U.S.A measured the levels of antioxidants in 40 different fruits and vegetables, blueberries came out near the top.

In fact, a 125 g serving of fresh blueberries supplies enough antioxidants to almost double the average Australasian daily intake. The Rutgers research suggests that a daily fistful of blueberries( or cranberries, their cousin) will go a long way towards preventing urinary tract infections and promoting overall good health.

Don’t like blueberries? Other berries, including raspberries, blackberries and strawberries, deliver many of the same cancer-fighting phytochemicals. Like blueberries, they’re loaded with fibre (all those tiny seeds) and ellagic acid, shown in early studies to inhibit the development of cancer.

This explain, in part, why Harvard School of Public Health research involving 1273 people found that strawberry lovers were less likely to develop cancer than those who rarely ate the fruit.


Fresh fruit and vegetable juices are a concentrated source of energy and rich in carbohydrates, vitamins and minerals. While raw vegetable and fruit juices are devoid of fibre and should therefore not be considered as a substitute for whole food, adding juices to your longevity diet can stimulate the immune system, reduce blood pressure, aid in detoxification, and protect the body from harmful environmental factors.

Juices may also be used to treat food allergies and are the ideal remedy for individuals suffering from nausea or digestive problems. Substances found in fruit and vegetables have anti-cancer properties. These substances, dubbed “anutrients”, are found in cabbage, kale, broccoli, cauliflower, garlic, onions, leeks, shallots, oranges, apricots, grapefruit, and lemons.

Anutrients act as blocking agents to prevent carcinogens from reaching or reacting with tissues, creating a barrier between the carcinogens and the target. Certain nutrients suppress the development of cancer in a cell already exposed to carcinogens.

These include D-Limonene( an antioxidant found in most citrus fruit), vitamin A ( found in carotene-rich fruits and vegetables), and antioxidant nutrients such as beta carotene, vitamin C and E, and selenium( found in orange and green fruits and vegetables). Another benefit of juicing is derived from rich supply of enzymes contained in the fruits and vegetables.

When fruits or vegetables are juiced, their enzymes are released and immediately go to work when they are consumed. This aids the body in its constant work of dissolving and eliminating wastes, as well as speeding delivery of vital nutrients contained in the juice.

Also, juice fasts can help identify food sensitivities. A hypo-allergenic (lowered potential for causing a reaction) juice fast of five or more days will frequently result in either significant improvement or complete elimination of chronic symptoms caused by detectable food allergies and sensitivities.

For maintaining optimal health and longevity, I recommend at last two five-day juice fasts per year, one in the spring and one in the autumn.

Burton Goldberg (

The Importance of Pure Water

While we could survive for quite a while without food, an individual deprived of water will die within a few days , losing water at the rate of 2-3 litres each day. It is found both outside and inside the cells and is the basis for all bodily fluids: blood, lymph, saliva, digestive juices, waste removal (urine), and perspiration.

As the regulator of all physiological functions, water is equated with life. Comprising 75% of our bodies, water is the main source of energy transport for every cell of body, conducting electrical and magnetic energy-literally, the power to live. Skin has many photosensitive and energy-sensitive nerve endings that receive and transmit signals.

Water facilitates energising the nerve endings so that they become more responsive, thus enhancing the skin’s vitality. It also contributes to protecting both skin and mucous membrane barrier function and acts as an antioxidant by flushing toxins out through the kidneys. This is the basic way the brain cells maintain an alkaline environment.

Dehydration contributes to toxic overload, which in turn can lead to a hyperactive immune system and allergies. In addition, the sinuses drain better when they are well hydrated and their mucous membrane is more resistant to infection. And studies have found that women who drink a greater amount of water each day are less likely to develop kidney stones.

Tap water, unfortunately, contains a variety of unhealthy contaminants, including microorganisms, heavy metals, chlorine, fluoride in many locations, and other impurities. It’s recommended that you have your water tested, to ascertain what level of pollutants are present.

One solution is to filter your water. There are basically four types of water purifiers available: filter, reverse osmosis, distillers, and ultra-violet.

Filters are the most common, commercially available products. These units trap, absorb, and segregate pollutants. Some do so like a sieve, while others employ an electrical charge.

Charcoal filters and ceramic filters may remove some but not all bacteria. If you purchase one that has a charcoal filter, make sure you replace the filter regularly ( annually), otherwise bacteria and pollutants will accumulate and find their way into the water passing through.

Reverse Osmosis
With this method, water is separated from pollutants by passing water molecules through the small pores of a membrane. This process cannot be used with some water sources, since the petrochemicals contained in the water will damage the delicate membranes.

Best suited for municipal water sources with low solvent levels, this is a very good , but slow, purification method.

In the distillation process, water is boiled and turned into steam, This steaming process leaves many pollutants behind, so that when steam cools and condenses back into liquid, the water is free from most contaminants.

This is an excellent way to obtain clean water, however it is a slow process, taking 5-6 hours to produce a small amount of drinkable water.

UV rays can also be employed to purify water, by killing bacteria and other microorganisms that may be present. However, it is not able to remove chemical contaminants.

These statements have not been evaluated by the Food and Drug Administration in the U.S.A. or the Ministry of Health in New Zealand. This product is not intended to diagnose, treat, cure or prevent any disease.

Disclaimer: This information is intended for educational purposes only. No information or product described herein should be relied upon implicitly to diagnose , treat, cure or prevent diseases . Please make your own conclusion or consult your health profession

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