Solid Rock Lifestyle Medicine

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The World Health Organization has determined that processed meat is a major contributor to colorectal cancer, classifyin...
13/04/2026

The World Health Organization has determined that processed meat is a major contributor to colorectal cancer, classifying it as “carcinogenic to humans.” 🚨
Fifty grams of processed meat, which is just one hot dog or a few strips of bacon, consumed daily increases the relative risk of cancer by 18% according to the International Agency for Research on Cancer.
Consuming 100 grams of red meat per day, or a steak the size of the palm of your hand, has been found to increase the relative risk for colorectal cancer by 10% and colon cancer by 17%.
Fiber has been linked to a reduced risk for colorectal cancer. Fiber, which is found only in plants, is abundant in fruits, vegetables, whole grains, and legumes. 🌱
References:
Aune D, Lau R, Chan DS, et al. Nonlinear reduction in risk for colorectal cancer by fruit and vegetable intake based on meta-analysis of prospective studies. Gastroenterology. 2011;141(1):106-118. doi:10.1053/j.gastro.2011.04.013
Bastide NM, Pierre FH, Corpet DE. Heme iron from meat and risk of colorectal cancer: a meta-analysis and a review of the mechanisms involved. Cancer Prev Res (Phila). 2011;4(2):177-184. doi:10.1158/1940-6207.CAPR-10-0113
Dizon DS, Kamal AH. Cancer statistics 2024: All hands on deck. CA Cancer J Clin. 2024. doi:10.3322/caac.21824
Farvid MS, Sidahmed E, Spence ND, Mante Angua K, Rosner BA, Barnett JB. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol. 2021;36(9):937-951. doi:10.1007/s10654-021-00741-9
International Agency for Research on Cancer. IARC Monographs evaluate consumption of red meat and processed meat. IARC Monographs. 2015. Accessed May 14, 2024.https://www.iarc.who.int/wp.../uploads/2018/07/pr240_E.pdf

Credits to Physicians Committee for Responsible Medicinee

We should be saturating our bloodstream with antioxidants. That means including antioxidant-rich fruits and vegetables w...
13/04/2026

We should be saturating our bloodstream with antioxidants. That means including antioxidant-rich fruits and vegetables with every meal, and sipping on antioxidant-rich beverages, such as green tea or hibiscus tea, throughout the day.
Ideally, we should eat as many phytonutrient-rich plant foods as possible. At the very least, we should eat enough antioxidants to counteract the oxidation that happens during digestion– about 8,000 to 11,000 antioxidant units a day. Most people doesn’t even get half this amount! No wonder oxidant stress-related diseases are so common. We’re getting so few antioxidants in our diet that we can’t keep up with the free radicals that are created just when we digest our meals.
These estimated minimum antioxidant needs don't take into account additional oxidant stressors, such as meat consumption, cigarette smoke, air pollution, sleep deprivation, or even being sick.
Berries, for example, are the most healthful fruits and are second only to herbs and spices as the most antioxidant-packed food category. As a group, berries average nearly 10 times more antioxidants than other fruits and vegetables, and they have in excess of 50 times the antioxidants than animal-based foods.
Check out these videos, which include the referenced research studies:
“Minimum ‘Recommended Daily Allowance’ of Antioxidants” at https://buff.ly/2KDo4J9
“How to Reach the Antioxidant ‘RDA’” at https://buff.ly/4haLxNI
Berries topic page at https://buff.ly/4aJOVuh
“Antioxidants in a Pinch” at https://buff.ly/2upuBQ7

Cooking without oil doesn’t mean sacrificing flavor, it means letting real food shine.Techniques like steaming, sautéing...
13/04/2026

Cooking without oil doesn’t mean sacrificing flavor, it means letting real food shine.
Techniques like steaming, sautéing with broth or water, caramelizing, and roasting bring out the natural sweetness, texture, and depth of vegetables, without added fats. You also retain more nutrients and reduce excess calories, supporting heart health and overall well-being.
Small shifts in how you cook can make a big difference in how you feel.
Save this for your next meal and share with someone looking for simple, healthier cooking!

Credits to Dr. Dean Ornish, MD

Go green, Live clean, Eat Greens! Green leafy vegetables support brain health, boost heart health, reduce the risk for c...
10/04/2026

Go green, Live clean, Eat Greens! Green leafy vegetables support brain health, boost heart health, reduce the risk for certain cancers, and help build strong bones. What's your favorite leafy green?

Credits to Dr. Neal Barnard, MD and Physicians Committee for Responsible Medicine

Considering what to pair with your green leafy vegetables? Add a green-light source of fat, such as nuts, seeds, nut or ...
10/04/2026

Considering what to pair with your green leafy vegetables? Add a green-light source of fat, such as nuts, seeds, nut or seed butters, or avocados. Not only will this add great flavor to your veggies, but it can help maximize your absorption of fat-soluble nutrients.
When people ate a healthy salad of spinach, romaine, carrots, and tomatoes along with a source of fat from plants, they got an impressive spike in carotenoid phytonutrients in their bloodstream over the next eight hours. With a fat-free dressing, however, carotenoid absorption flatlined down to negligible amounts. It was as if they hadn’t eaten the salad at all.
Adding some avocado to your salsa may triple the amount of fat-soluble nutrients, such as the lycopene in tomatoes, that flood into your bloodstream.
It doesn't take much fat from plants to make a difference either. For example, just three grams of fat in a meal may be enough to boost absorption. That’s just a single walnut or a spoonful of avocado.
✅ Try these tasty, nutrient-boosting ideas:
Enjoy a creamy tahini-based dressing on your salad.
Blend walnuts into your pesto.
Sprinkle sesame seeds over your sautéed kale.
Dark green leafy vegetables are the most nutrient-dense foods on the planet. What’s the best way to prepare them? See the video “How to Cook Greens” at see.nf/cookedgreens to find out.
Watch the video “Are Avocados Good for You?” at see.nf/avocadobenefits to learn more.

Credits to NutritionFacts.org

10/04/2026

“I don’t smoke.”

It’s something many people say when thinking about their health risk. But according to cardiologist Dr. Columbus Batiste, the conversation doesn’t end there. Processed meats like bacon, sausage, and red meat can have similar harmful effects on the body as ci******es when it comes to cardiovascular health.

His message is simple. Risk is not something you are “a little” in. You are either moving toward disease or away from it.

The good news is that heart disease is not inevitable. The choices you make every day can help protect your heart and even change your future.

Watch the full episode to learn how heart disease develops and what you can do to prevent it.

https://youtu.be/AcB0VMwOnEQ

Credits to Physicians Committee for Responsible Medicine

To be clear, you change the EXPRESSION of your genes. Proteins (histone, non-histone proteins, methylation) act as switc...
09/04/2026

To be clear, you change the EXPRESSION of your genes. Proteins (histone, non-histone proteins, methylation) act as switches to turn on or turn off genes. Functionally, if you turn off a gene that is harmful, it as though you changed your genes.
Thank you for the opportunity to clarify.

Credits to Dr. Dean Ornish, MD

How we nourish children shapes more than physical growth—it helps shape emotional and behavioral development.New researc...
09/04/2026

How we nourish children shapes more than physical growth—it helps shape emotional and behavioral development.
New research links higher intake of ultraprocessed foods in preschoolers with increased behavioral symptoms, including anxiety, aggression, and hyperactivity. Just as importantly, the findings point to opportunity: even modest shifts toward minimally processed foods were associated with meaningful improvements.
From a lifestyle medicine perspective, this reinforces a root‑cause truth—nutrition is foundational during critical windows of development. Integrating nutrition counseling into routine pediatric and behavioral care isn’t an add‑on. It’s part of the new standard of care.
👉 Read the full article to explore the research and clinical implications: https://www.healio.com/.../ultraprocessed-foods...

Credits to American College of Lifestyle Medicine

09/04/2026

This Chickpea and Nopales Soup from is simple, nourishing, and packed with flavor. It’s loaded with tender chickpeas, tangy nopales, a little smoky heat from the chipotle, and a broth you’ll want to sip to the last drop. Serve it with a squeeze of lime and warm corn tortillas, and you’re set!

Makes 4 servings
1/4 cup water or broth
1/2 large white onion, diced (110 g)
1 serrano pepper, minced (8 g)
3 garlic cloves, minced (9 g)
4 plum tomatoes, diced (486 g)
10 cups vegetable broth (2.3 L)
2 cans chickpeas, drained (about 3 cups or 510 g)
1/2 teaspoon Mexican oregano
1/4 teaspoon ground cumin
1 chipotle chili in adobo (5 g)
3 sprigs cilantro
1/2 bunch Swiss chard, stems removed, chopped (200 g)
12 ounces nopales, cooked (340 g)
Heat 1/4 cup of water or broth in a large pot over medium-low heat. Add the onion and serrano pepper and cook for 6 to 7 minutes or until tender and translucent. Add garlic and cook for 1 more minute.
Add tomato and cook for about 8 minutes or until the tomato softens and releases all its juices.
Add vegetable broth, chickpeas, oregano, cumin, chipotle pepper, and cilantro sprigs. Reduce heat to low and simmer for 10 minutes. Add Swiss chard and simmer for 10 more minutes.
Add cooked nopales. Bring back to a simmer and season to taste with salt and pepper.
Notes:
If you want a mild version of this soup, omit the serrano pepper. Serve with a squeeze of lime and warm corn tortillas.

Credits to Physicians Committee for Responsible Medicine

Spending time in a natural environment have a great effect in the human body, as it heals us mentally and physically - a...
08/04/2026

Spending time in a natural environment have a great effect in the human body, as it heals us mentally and physically - and often called a "nature pill". 🌳🪾🌱🌿☘️🍀🍂🌾💐🌷🥀🌻

In a study comparing walking in a city versus a forest, the participants walking in the woods experienced an 80% boost in natural killer cell activity, compared to only a 10% bump for the city walkers. https://bit.ly/3qeeOhP

08/04/2026

World Health Day is a reminder that good health is not complicated, but it can require the right tools.
What we eat can make all the difference in our lives. A diet built around vegetables, fruits, beans, and whole grains can help prevent and often improve many chronic conditions.
At the Physicians Committee, we work to make that science practical. If you have ever wondered how to get started with a healthier way of eating, we have simple resources that can help you take that first step.
Visit PCRM.org for more resources!

Credits to Physicians Committee for Responsible Medicine

A simple way to support your health this season, add more citrus.Oranges, lemons, limes, and grapefruit are rich in vita...
08/04/2026

A simple way to support your health this season, add more citrus.
Oranges, lemons, limes, and grapefruit are rich in vitamin C, antioxidants, and plant compounds that help support immune function, reduce inflammation, and protect against oxidative stress. They also support heart health by helping improve cholesterol levels and blood pressure, aid digestion, and enhance iron absorption from plant-based foods.
Because they’re hydrating and nutrient-dense, citrus fruits are an easy, everyday way to nourish your body and support overall well-being.
Try adding citrus to your water, meals, or snacks this week and notice how you feel.
Save and share this with someone looking for simple ways to feel better every day.

Credits to Dr. Dean Ornish, MD

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Pasay City
1300

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