The Anti-Estrogenic Diet Theory

The Anti-Estrogenic Diet Theory

What is the Anti-Estrogenic Diet?

The Anti-Estrogenic Diet is a diet program that helps the body resist the effects of a high prevalence of estrogenic and estrogen-like chemicals in the environment that many researchers believe leads to health problems and weight (fat) gain.

The world is becoming feminized through chemicals such as atrazine (a common crop herbicide used on fruit and veg crops in the US). The sperm counts are dropping worldwide, with a 20% drop seen in just one generation, and the highest level of infertility, despite the growing number of fertility drugs.

The diet consists of three phases:

  1. Detox – Allowing the liver (and kidneys) to recuperate and clean itself. The liver is the body’s detoxification organ, and is the organ under the most stress from chemical attack. When it is under duress and begins to fail, diseases such as diabetes and cirrhosis can take root. This diet allows for two weeks of herbal and nutritional therapy to allow the liver to “bounce back into shape” and assume its important role in regulating the body’s metabolism with renewed vigour. During this phase your gut also has a holiday. Avoiding grains and the glutens they contain allows your digestive system to recover from any inflammation caused by them, you will better absorb the nutrient rich foods you will replace your regular foods with.
  2. High-fat stage. Mimics diet from 10,000 years ago, before the agricultural era. Higher calorie than most diets, but can still cause weight loss. More than anything, it nourishes the hormone system to create sex hormones to counteract

3a.  Reintroduction of foods. Since none of us are monks, methodically and gradually reintroducing foods “in the real world”. But it requires a lot of trial and error to see what agrees with your body, and what doesn’t.

3b.  Cheat Meals. Within our system we insist that you have one meal a week where you relax all the rules and eat a normal meal. Perhaps a take-away or a meal out will ensure that you keep to your eating plan for the duration. Adherence is Key.

 

What are anti-estrogenic foods and herbs?

The following foods (and their believed anti-estrogenic components) that help counterbalance the effects of estrogenic chemicals and estrogen mimics in the environment:

  • cruciferous vegetables – kale, cabbage, broccoli, cauliflower, and Brussels sprouts, spinach, green beans, onions, squashes,  – have natural anti estrogenic indoles
  • DIM – this supplement helps – and REALLY helps you lose body fat. It contains the equivalent extract of the active ingredient of 1kg of cruciferous veg per day in a form you can digest too.
  • citrus fruits
  • coffee – contain flavones – 1 or 2 shots/day before training is great.
  • fruits – thin skinned berries – cranberries, strawberries, raspberries etc., apricots , figs, melon, grapes, pears              not apples, cherries, dates, pomegranates – see the full list.
  • tea – polyphenols – especially green teas
  • herbs:  passionflower, chamomile, fenugreek, nutmeg and turmeric all high in resveratrol.
  • conjugated linoleic acid (CLA) in grass-fed, organic milk products – real butter and real milk .
  • tree nuts, avocado and fertilized eggs – high-fat, “male” (y-chromosome) containing foods that nourish the hormone system. Almonds, brazils, Cashews, Hazels (filberts and cobs), Macadamia, Pecans, Pine nuts, pistachio, Walnuts. NOT PEANUTS
  • seeds – flax (golden linseed), sesame, pumpkin, buckwheat, millet, tapioca

 

 

What are estrogenic foods? These foods should be avoided on this eating plan:

  • conventionally raised meat – often “chemically castrated” using hormones, in order to build bulk and be more tender. This is not a “macho” food anymore. Pay more for organic versions that have not been pumped up with feminising hormones.
  • soy – contains genistein and daidzein, both which have hormone-disrupting activity.  Japanese women have traditionally fed their husbands soy when they suspected they were cheating on them, and monks eat soy to diminish their libido.. includes – soy milk, textured protein, soy sprouts, sauce, tofu etc.
  • ground nuts – peanuts
  • beer – Hops, the bitter herb that gives beer its bite, has estrogenic and libido-reducing effects. This is why heavy beer drinkers develop “man boobs”.
  • Grains – gluten grains – wheat, barley, rye and oats
  • Legumes – beans, peas, lentils (pulses), humus, may be used in small amounts in phase 2 ,especially when you need to add controlled amounts of carbs back into your diet. You’ll know when that is – you will lack the energy to train as hard as you want.

 

Within my Guaranteed Fatloss system we take the anti estrogenic diet and spread it over your first 4 weeks of training.  If time allowed you would do Phase 1 before joining the exercise sessions. Otherwise you will follow Phase 1 maybe for the entirety of your first 4 weeks.  At around week 5 or 6 you may find at some point your energy starts to flag and results slow down.  Experience has shown us that this is when you should move onto to the next phase both in terms of diet and your exercise plan.

 

 

The Anti estrogenic diet theory  Created on 11/03/2010 18:02  © revised June 2012 ©

 

Cruciferous Vegetables – Crammed With Anticancer Power

Cruciferous Vegetables – Crammed With Anticancer Power

Eating These Vegetables Helps Prevent

and Fight Cancer

Slice into a crucifer and you will likely see a fascinating pattern of leaves, buds, and stems that form a cross shape. Packed within these dark green, white, and sometimes red vegetables are cancer-fighting surprises. You may think that cruciferous veggies are just broccoli and cauliflower – but there are many more than that. These veggies are low in calories, and high in fibre, calcium, iron, vitamins A and C and beneficial enzymes.

A Bounty of Benefits From Crucifers
Cruciferous vegetables can be dense and crispy, like broccoli, cauliflower, cabbage, and Brussels sprouts. They are also root vegetables such as radishes and daikon, kohlrabi and rutabaga. But did you know that some of the leafy greens, such as collard and turnip greens, rocket and cress are also crucifers? A healthy diet that includes two to three cups of fruits and vegetables daily can help lower your risk of many diseases, including cancers of the mouth, pharynx, larynx, oesophagus and stomach. In lab studies, some components of crucifers have helped to halt the growth of breast, cervix, endometrium, lung, colon and liver cancer.

Crucifers Are Crammed With Anticancer Power
Crucifers are packed with dietary benefits. They contain dietary fibre, calcium, iron and vitamins A and C. Most vegetables are low in fat and calories. Benefits include:

  • Dietary Fibre: Fresh, frozen and cooked crucifers are a good source of dietary fibre. You can snack on broccoli florets with a low-fat yoghurt dip and you will lower your cholesterol as well as your risk of heart disease, and keep your tummy happy. Fibre from crucifers helps reduce constipation and other digestive problems, while giving you that feeling of fullness that helps you avoid overeating.
  • Indoles and Isothiocyanates (ITCs): These compounds may rev up your immune system and help protect you against colon, stomach, and respiratory cancers. Indole-3-carbinol occurs naturally in crucifers, and is a powerful antioxidant that scavenges free radicals and protects your cells from damage. Isothiocyanates, a sulphur compound that is most abundant in broccoli sprouts, have been shown to disrupt the growth and division of cancer cells
  • Beta Carotene: It’s OK to take supplements to get your beta carotene, but getting it from vegetables seems to protect cells that are exposed to carcinogens, and prevent cancer from forming. In fact, taking beta carotene in supplements seems to raise your risk for lung cancer. But getting your beta-carotene from crucifers is safe and lowers your risk for cancer.
  • Crambene: Found in many crucifers, this compound, when combined with Indole-3-carbinol, activates your body’s detoxification enzymes. Working together, as they naturally do in crucifers, these two compounds appear to prevent healthy cells from becoming cancerous. Fairly high amounts of crambene and Indole-3-carbinol were required in an experimental setting, to have this preventative effect.
  • Vitamins A and C: Vitamin A is good for your eyesight and your skin. VitaminC assists with tissue growth and repair, helps heal cuts and wounds, and keeps your teeth and gums healthy.

Best Ways to Eat Cruciferous Vegetables
The most powerful crucifers, when eaten raw, are: broccoli sprouts, broccoli, cabbage and Brussels sprouts. Many crucifers can be eaten raw, after washing to remove dirt and grit. Slice them into bite-size bits and drop them into salads, or slice them into strips for finger food.

Arrange raw broccoli on a decorative plate alongside cauliflower, radishes and kohlrabi, over a bed of Cress or Rocket. Pair that with a side of low-fat dip, and you’ve got a healthy snack or appetizer.

Prefer good old-fashioned leafy greens? To prepare bok choy, kale or collard and turnip greens, first blanch the leaves in boiling water and then quickly stir-fry them in coconut oil. The faster you cook your greens, the more nutritious they are, because too much heat can rob them of their dietary power. Mustard seeds (brown, green, white or black), are also part of the crucifer family, and can be briefly toasted in a hot skillet just until fragrant, cooled, and sprinkled over salads and meats.

Convenient Crucifers for Every Day
Don’t cook any crucifer for more than 30 minutes – make it less and keep it healthy! Frozen broccoli and cauliflower is easy and still retains its cancer-fighting properties, and you find those mixed with other great vegetables, you’ve got a quick and easy nutritious side dish. Steamed or micro waved crucifers can retain their vitamins and other beneficial compounds, as well as their appealing colours.

Sources:
USDA MyPyramid.gov. Inside the Pyramid – Vegetables. Last updated: September 15, 2011.

American Institute for Cancer Research. Foods That Fight Cancer. Cruciferous Vegetables.

National Foundation for Cancer Research. Choose Crucifers – The Vital Veggies. 2008.

American Society for Nutrition J. Nutr. 135:2972S-2977S, December 2005. Synergy among Phytochemicals within Crucifers: Does It Translate into Chemoprotection? Matthew A. Wallig, et al.

AACR Meeting Abstracts 2006 2006: B158. Azarenko, Olga, Jordan, Mary Ann, Wilson, Leslie. Effects of the isothiocyanates sulforaphane and erucin on breast cancer and normal human mammary epithelial cells.

Journal of Nutrition 135:2972S-2977S, December 2005. Matthew A. Wallig, Kathleen M. Heinz-Taheny, Donna L. Epps and Tamara Gossman. Synergy among Phytochemicals within Crucifers: Does It Translate into Chemoprotection?