Eat to Beat Disease Quotes

“The Japanese have a principle called hara hachi bun me, which means “eat until you are eight parts [out of ten] full” or “belly 80 percent full.” This is a smart approach, because your body has had enough food before you feel full.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“More than thirty studies have shown the protective effect of tomato consumption on prostate cancer.17 The Harvard Health Professionals Follow-Up Study examined 46,719 men for lycopene intake and found that consuming two to three cups of tomato sauce per week is associated with a 30 percent decreased risk of prostate cancer, which is consistent with the antiangiogenic effect of lycopene on cancer.18 In the men who did develop prostate cancer, those who ate more tomato sauce were found to have less angiogenic and less aggressive cancers.19 More than one thousand cultivars of tomatoes exist, and the amount of lycopene in each varies greatly.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“The First 5 in 5 × 5 × 5: The Health Defense Systems There are five health defense systems in your body: angiogenesis, regeneration, microbiome, DNA protection, and immunity. These systems maintain your health in a state of perfect balance. When mild disruptions occur in your health, the systems adjust themselves to take care of the problem and continue functioning behind the scenes, so you don’t even notice—that’s what you want your health to be like your entire life.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“They found that telomeres shortened in children who drank soda beginning at age four, and those who drank soda four or more times a week had shorter telomeres than those who drank soda less frequently or not at”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“that breastfeeding improved the length of telomeres in the child. In a group of 121 children, those who were exclusively breastfed when they were infants had longer telomeres by the time they were of preschool age (four to five years old) compared to children who were formula fed.27 This shows the durability of the telomere effect—that the benefits of breastfeeding remain years after a child is weaned and eating solid food.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Vinegars: Real aged balsamic vinegar comes from Modena or Reggio Emilia in Italy”
― William W. Li, Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life

“VEGF (vascular endothelial growth factor) and find they can increase blood flow to the nerves and restore”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“These include vitamins A, B, C, D, and E, found in spinach, carrots, red peppers, lentils, navy beans, and mushrooms, as well as eggs, cod liver oil, sardines, and mackerel. Minerals like magnesium, found in almonds, oatmeal, bananas, and tofu, and zinc, found in oysters, crab, and lobster, are all needed for the upkeep of DNA”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“completely changed our understanding of the immune system. Foods like blackberries, walnuts, and pomegranate can activate the immune system, while other foods can dampen its activities and help reduce the symptoms of autoimmune diseases.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Some foods like dark chocolate, black tea, and beer can mobilize them and help us regenerate. Other foods, like purple potatoes, can kill deadly stem cells that spark cancer growth.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“HIGHEST LEVEL (3–30 grams/100 gram of seafood): Hake, sea cucumber, manila clam, big eye tuna, yellowtail, sea bass, bluefin tuna, cockles, bottarga (roe of the gray mullet), caviar (sturgeon), fish roe (salmon). HIGH LEVEL (>0.5–2.44 grams/100 gram): salmon, red mullet, halibut, Pacific oysters, gray mullet, sardines, arctic char, bluefish, sea bream, Mediterranean sea bass, spiny lobster”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“One type of sourdough bacteria, Lactobacillus reuteri, has remarkable health functions. It has been shown to improve immunity and suppress tumor development.46 L. reuteri also reduces weight gain and can speed wound healing. The bacteria also activates the gut-brain axis by stimulating the brain to release the social hormone oxytocin.47 Scientists at the University of Alberta in Canada working with colleagues from Huazhong Agricultural University and Hubei University of Technology in China studied this bacteria in commercial sourdough bread starter.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“When the cells were exposed to ketone bodies in addition to low glucose, there was a more than twofold suppression of glioblastoma stem cells.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Scientists from Spain showed in the lab that olive oil secoiridoids could dramatically reduce the growth of breast cancer stem cells.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Another study from the University of Salford in England showed that matcha green tea, a form of powderized tea leaf, can interrupt the metabolic pathway of breast cancer stem cells, depriving them of energy and causing them to”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Although they have many bioactive carotenoids that give the flesh its orange color, mangoes contain a unique bioactive called mangiferin that has antitumor, antidiabetic, and pro-regenerative properties.32 In lab animals, mangiferin has been shown to improve blood sugar control by actually regenerating the beta-islet cells of the pancreas that produce insulin.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Yet another example is celiac disease. Individuals with celiac disease have an immune reaction to gluten, a group of proteins found in wheat, barley, and rye. The body’s strong immune reaction to gluten causes collateral damage to the wall of the intestines, creating “leaks” in the gut wall. Although the exact mechanism of celiac disease is still a mystery, it is known that autoantibodies damage the small intestines and other organs, causing severe cramping pain.17 Fortunately, when gluten is avoided, the antibodies wane and the symptoms usually go away. On the other hand, an autoimmune attack can be generalized and affect virtually every part of the body,”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“a time to obtain a smooth consistency similar to applesauce. Pour the date-maple puree over the oat and fruit mixture and mix thoroughly until all ingredients are coated and sticky. Add the mixture to a parchment-lined 8-or 9-inch square baking pan and press firmly with your fingers or the back of a spatula. It is important to press mixture firmly before baking. Place on the middle rack of the oven and bake for 15–20 minutes, until the edges just start to brown. Remove and cool completely on a cooling rack, and then place in the refrigerator to set, approximately 2–3 hours or overnight, before cutting into individual bars. Store covered in the refrigerator.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“¼ cup organic dried apricots, chopped ¼ cup organic dried mango, chopped ¼ cup organic dried cranberries ¼ cup organic dried blueberries ½ cup mini dark chocolate chips (70% or greater cacao) or chopped dark chocolate ½ cup whole dates (approximately 6–7 large), pitted and roughly chopped ¼ cup maple syrup ½ teaspoon vanilla extract Preparation: Preheat the oven to 350°F. In a large mixing bowl combine the cashews, oats, and salt. Add the apricots, mango, cranberries, blueberries, and chocolate and mix well. To the bowl of a food processor add the dates, maple syrup, and vanilla, and puree until smooth. If the mixture is too thick or chunky, add warm water one spoonful at”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Lactobacillus reuteri, a species that is part of the human microbiome. Erdman described her research showing how this bacteria can make wounds heal faster.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“clinicaltrials.gov,”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Defense: Immunity Acerola Aged garlic Apple peel Apples (Granny Smith, Red Delicious, Reinette) Apricots Arugula Bamboo shoots Barley Belgian endive Black plums Black raspberries Black tea Blackberries Blackberries (dried) Blueberries Blueberries (dried) Bok choy Broccoli Broccoli rabe Broccoli sprouts Cabbage Camu camu Capers Carrots Cauliflower Chamomile tea Chanterelle mushrooms Cherries Cherries (dried) Cherry tomatoes Chestnuts Chia seeds Chile peppers Coffee Collard greens Concord grape juice Cranberries Cranberries (dried) Cranberry juice Dark chocolate Eggplant Enoki mushrooms Escarole Fiddleheads Flax seeds Frisee Ginseng Goji berries Grapefruit Green tea Guava Kale Kimchi Kiwifruit Licorice root Lychee Maitake mushrooms Mangoes Morel mushrooms Mustard greens Nectarines Olive oil (EVOO) Onions Orange juice Oranges Oyster mushrooms Pacific oysters Peaches Peppermint Plums Pomegranates Porcini mushrooms Pumpkin seeds Puntarelle Radicchio Raspberries Razor clams Red-leaf lettuce Red wine (Cabernet, Cabernet Franc, Petit Verdot) Romanesco Rosemary Rutabaga Saffron Sauerkraut Sesame seeds Shiitake mushrooms Spinach Squash blossoms Squid ink Strawberries Sultana raisins Swiss chard Tardivo di Treviso Truffles Turmeric Turnips Walnuts Watercress White button mushrooms”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Defense: DNA Protection Acerola Almond butter Almonds Anchovies Apricots Arctic char Arugula Bamboo shoots Basil Bigeye tuna Black bass Black tea Blueberries Bluefin tuna Bluefish Bok choy Bottarga Brazil nuts Broccoli Broccoli rabe Broccoli sprouts Cabbage Camu camu Carrots Cashew butter Cashews Cauliflower Caviar (sturgeon) Chamomile tea Cherries Cherry tomatoes Chestnuts Cockles (clam) Coffee Concord grape juice Dark chocolate Eastern oysters Eggplant Fiddleheads Fish roe (salmon) Flax seeds Grapefruit Gray mullet Green tea Guava Hake Halibut Hazelnuts John Dory (fish) Kale Kiwifruit Lychee Macadamia nuts Mackerel Mangoes Manila clams Marjoram Mediterranean sea bass Mixed berry juice Nectarines Olive oil (EVOO) Oolong tea Orange juice Oranges Oyster sauce Pacific oysters Papaya Peaches Peanut butter Peanuts Pecans Peppermint Pine nuts Pink grapefruit Pistachios Plums Pompano Pumpkin seeds Rainbow trout Red black-skin tomatoes Red mullet Redfish Romanesco Rosemary Rutabaga Sage Salmon San Marzano tomato Sardine Sea bass Sea bream Sea cucumber Sesame seeds Soy Spiny lobster Squash blossoms Squash seeds Squid ink Strawberries Sunflower seeds Swordfish Tahini Tangerine tomatoes Thyme Truffles Tuna Turmeric Turnips Walnuts Watermelon Yellowtail (fish)”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Defense: Microbiome Apricots Arugula Asparagus Bamboo shoots Black beans Black tea Blueberries Bok choy Broccoli Cabbage Camembert cheese Carrots Cauliflower Chamomile tea Chanterelle mushrooms Cherries Chia seeds Chickpeas Chile peppers Coffee Concord grape juice Cranberries Cranberry juice Dark chocolate Eggplant Enoki mushrooms Escarole Fiddleheads Flax seeds Frisee Gouda cheese Green tea Kale Kimchi Kiwifruit Lentils Lion’s mane mushrooms Lychee Maitake mushrooms Mangoes Morel mushrooms Navy beans Nectarines Olive oil (EVOO) Oolong tea Oyster mushrooms Pao cai Parmigiano-Reggiano Peaches Peas Plums Pomegranate juice Porcini mushrooms Pumpernickel bread Pumpkin seeds Puntarelle Radicchio Red wine (Cabernet, Cabernet Franc, Petit Verdot) Rutabaga Sauerkraut Sesame seeds Shiitake mushrooms Sourdough bread Squid ink Sunflower seeds Tardivo di Treviso Tomatoes Turnips Walnuts White button mushrooms Whole grains Yogurt”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Defense: Regeneration Anchovies Apple peel Apples (Granny Smith, Red Delicious, Reinette) Apricots Arctic char Bamboo shoots Barley Beer Belgian endive Bigeye tuna Bitter melon Black bass Black chokeberry Black plums Black raspberries Black tea Blackberries Blueberries Blueberries (dried) Bluefin tuna Bluefish Bottarga Capers Carrots Caviar (sturgeon) Celery Chamomile tea Cherries Cherries (dried) Chestnuts Chia seeds Chile peppers Chinese celery Cockles (clam) Coffee Collard greens Concord grape juice Cranberries Cranberries (dried) Dark chocolate Eastern oysters Eggplant Escarole Fiddleheads Fish roe (salmon) Flax seeds Frisee Ginseng Goji berries Grapes Gray mullet Green beans Green tea Hake Halibut John Dory (fish) Kale Kiwifruit Lychee Mackerel Mangoes Manila clams Mediterranean sea bass Mustard greens Nectarines Olive oil (EVOO) Onions Oregano Pacific oysters Peaches Peanuts Peppermint Persimmon Pistachios Plums Pomegranates Pompano (fish) Pumpkin seeds Puntarelle Purple potatoes Radicchio Rainbow trout Raspberries Razor clams Red-leaf lettuce Red mullet Red wine (Cabernet, Cabernet Franc, Petit Verdot) Redfish Rice bran Rosemary Saffron Salmon Sardine Sea bass Sea bream Sea cucumber Sesame seeds Soy Spinach Spiny lobster Squash blossoms Squid ink Strawberries Sultana raisins Sunflower seeds Swiss chard Swordfish Tardivo di Treviso Thyme Truffles Tuna Turmeric Walnuts Wasabi Watercress Whole grains Yellowtail (fish)”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Angiogenesis Stimulating Apple peel Apples (Granny Smith, Red Delicious, Reinette) Asparagus Barley Belgian endive Black plums Blueberries (dried) Capers Cherries (dried) Chia seeds Chile peppers Cranberries Cranberries (dried) Escarole Flax seeds Frisee Ginseng Onions Peppermint Pumpkin seeds Puntarelle Radicchio Red-leaf lettuce Rosemary Sesame seeds Sultana raisins Sunflower seeds Tardivo di Treviso”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“5 × 5 × 5 Daily Worksheet—Preferred Foods List Choose one item from each defense category to eat each day. Defense: Angiogenesis Antiangiogenic Almonds Anchovies Apple peel Apples (Granny Smith, Red Delicious, Reinette) Apricot Arctic char Arugula Bamboo shoots Barley Beer Belgian endive Bigeye tuna Black bass Black beans Black plums Black raspberries Black tea Blackberries Blueberries Blueberries (dried) Bluefin tuna Bluefish Bok choy Bottarga Broccoli Broccoli rabe Cabbage Camembert cheese Capers Carrots Cashews Cauliflower Caviar (sturgeon) Chamomile tea Cherries Cherries (dried) Cherry tomatoes Chestnuts Chia seeds Chicken (dark meat) Chile peppers Cinnamon Cloudy apple cider Cockles (clam) Coffee Cranberries Cranberries (dried) Dark chocolate Eastern oysters Edam cheese Eggplant Emmenthal cheese Escarole Fiddleheads Fish roe (salmon) Flax seeds Frisee Ginseng Gouda cheese Gray mullet Green tea Guava Hake Halibut Jamón iberico de bellota Jarlsberg cheese Jasmine green tea John Dory (fish) Kale Kimchi Kiwifruit Licorice root Lychee Macadamia nuts Mackerel Mangoes Manila clams Mediterranean sea bass Muenster cheese Navy beans Nectarine Olive oil (EVOO) Onions Oolong tea Oregano Pacific oysters Peaches Pecans Peppermint Pine nuts Pink grapefruit Pistachios Plums Pomegranates Pompano Proscuitto di Parma Pumpkin seeds Puntarelle Radicchio Rainbow trout Raspberries Red black-skin tomatoes Redfish Red-leaf lettuce Red mullet Red wine (Cabernet, Cabernet Franc, Petit Verdot) Romanesco Rosemary Rutabaga Salmon San Marzano tomatoes Sardine Sauerkraut Sea bream Sea cucumber Sencha green tea Sesame seeds Soy Spiny lobster Squash blossoms Squid ink Stilton cheese Strawberries Sultana raisins Sunflower seeds Swordfish Tangerine tomatoes Tardivo di Treviso Tieguanyin green tea Tuna Turmeric Turnips Walnuts Watermelon Yellowtail (fish)”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Exercise, for example, causes epigenetic changes that free up our genes to make useful proteins for building muscles, increasing the pumping capacity of the heart, growing new blood vessels to support muscle expansion, and lowering blood lipids.16 Other epigenetic changes from exercise can block harmful genes. These are seen after swimming, sprinting, interval training, and high-intensity walking.17”
― William Li, Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life

“When applied to coffee, the analysis found that light coffee drinkers (one to two cups per day) had a 21 percent reduced risk of death from heart attack, while heavy coffee drinkers (two or more cups per day) had a 31 percent reduced risk of death. The many coffee bioactives likely act on the heart leading to this associated lower risk.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

“Ketones also interfere with the ability of cancer cells to obtain energy, making tumors more likely to respond to treatment when the patient is adopting a ketogenic diet. In lab mice with brain tumors, the ketogenic diet can shrink tumors by 50 percent and lengthen survival.”
― William W. Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself