kris ulland

Your Nutrition Partner

Each day, some 1,600 people die from cancer in the United States alone. Worldwide, we’re looking at a death toll of about 21,000 people daily. So many of these deaths are unnecessary. Many are preventable and treatable. The first symptom is not the cancer diagnosis itself. Most cancers take years to progress to the point of being diagnosable.

Dr. Nasha Winters is a naturopathic physician who specializes in cancer treatment. She writes:

“No matter how much you try, we are being exposed to many things that we don’t see, that we are not aware of, that are definitely damaging our container in a way that our cells are having a harder and more difficult time … to respond and repair the way they should.

That’s one of the strategies I’m helping physicians understand. Because our medical system is not geared towards prevention … We’re very much waiting for a house to be engulfed in flames before we decide to spit a little bit of water on it, right? My strategy has always been ‘Test, assess, address and then adjust accordingly and repeat as often as needed.’”

Key terms:

  • Carcinogen is a substance that can cause a cell to mutate. It is a change in the genetic material of the nucleus of the cell. Mutation is a common event in the life of a cell. Every day there are several thousand errors introduced into your DNA. Most mutated cells die before passing on the mutation. This process is called apoptosis, or cell suicide. Healthy cells have apoptosis but cancer cells do not. Nutrients that help INDUCE apoptosis in cancer cells are Vitamins A, D, C, E and selenium (found in Brazil nuts), lycopene (found in tomatoes and other red fruits), EPA/DHA (fish oil) and GLA (borage oil).   Only those cells that survive have the potential to become cancerous.
  • Hypoxia is a low oxygen state. This encourages malignancy. Healthy cells are oxygenated!
  • Neoplasm is new or abnormal formation of tissue, such as a growth or tumor.
  • Differentiation refers to the maturity of the cell. Cancer cells are immature and poorly differentiated. They are able to proliferate very quickly.
  • Angiogenesis is the growth of new blood vessels for a tumor. The tumor is critically dependent on new vessels to deliver nutrients for growth.
  • Oncogenes are genes that have the ability to transform a normal cell into cancer cell when inappropriately activated by a virus or other carcinogen.
  • Tumor Suppressor Genes protect cells from cancerous growth  – like the p53 gene.

Heredity, radiation, viruses, neurohormonal instability, immune deficiency, toxic load, free radical damage, chronic inflammation and nutrition deficiencies are ALL contributors to cancer.

A mutation of the p53 tumor suppressor gene is the most common genetic alteration in human cancer. p53 is often called the “guardian of the genome”. p53 prevents the replication of damaged DNA in normal cells and promotes apoptosis, the normal death of cells with abnormal DNA. Diets rich in refined sugars and starches, processed meats and damaged fats promote p53 mutation.

Natural Compounds to Enhance p53

  • Quercetin is an antioxidant that belongs to a class of water-soluble plant substances called flavonoids, which are present in certain fruits and vegetables like organically grown apples and plums, red grapes, dark berries like blueberries and blackberries. capers, olive oil, herbs like parsley, sage, and green, black and buckwheat teas.  
  • Resveratrol is an antioxidant-like compound found in red wine, berries and peanuts.
  • OPCs -Oligomeric proanthocyanidins, commonly called OPCs, is a product commonly derived from one or more of a combination of grape seed extract, red wine extract and/or pine bark extract. They are found naturally in fruits and vegetables and are located in the skins which is the part most commonly discarded. OPCs are very powerful bioflavanoids. They are far more potent than either vitamins C or E. Like vitamin C, proanthocyanidins bind to collagen and elastin fibers, but are even more effective than vitamin C. Vitamin C leaves the body quickly, while proanthocyanidins stay in the body for a few days. OPCs have been shown to have powerful “free-radical” scavenging activity. They are non-toxic, bioavailable, water soluble bioflavanoids.
  • EGCG -Epigallocatechin gallate is the main polyphenol found in green tea and is known to have many beneficial effects on human health. The polyphenols can reduce the formation of free radicals, which play a role in diseases.
  • Pawpaw seeds – Papaya seeds, don’t throw them out! Pawpaw seeds can be eaten raw, ground or crushed in salad dressings, milk, or honey. Pawpaw seeds help heal cirrhosis of the liver. They also help to detoxify the liver and keep diseases at bay, by eating a small amount of regularly. Studies have shown that a few pawpaw seeds kill harmful bacteria like E. coli, Staphylococcus, and Salmonella. Results from studies carried out in the University of Karachi show that pawpaw seeds can be used for treating kidney disease and preventing renal failure. Studies have shown that pawpaw seeds minimize the risk of cancer. This is because the milky sap that pawpaw seeds produce contains acetogenin which prevents cancer cells from growing in the body.
  • Folate is a B vitamin that’s important for cell growth and metabolism. Folate is found mainly in dark green leafy vegetables, beans, peas and nuts. Fruits rich in folate include oranges, lemons, bananas, melons and strawberries. The synthetic form of folate is folic acid.
  • Tocotrienols aren’t commonly found in nature and when they are, they tend to occur at very low levels. However, palm, rice bran, and barley oils contain tocotrienols, as well as wheat germ and oats. Good for breast and pancreatic cancers prevention.
  • Vitamin E succinate – Linus Pauling Institute states that vitamin E succinate is a form of vitamin E that contains the chemical alpha-tocopheryl known to fight cancer cells. It has antioxidant effects that can help protect you from harmful toxins in your environment and helps to remove free radicals or molecular instabilities from your body.
  • GLA – Gamma linolenic acid is an omega-6 fatty acid. The body converts gamma linolenic acid to substances that reduce inflammation and cell growth. GLA is obtained from vegetable oils such as evening primrose oil (EPO), blackcurrant seed oil, borage seed oil, and hemp seed oil. GLA is also found in varying amounts in hemp seeds, oats, barley, and spirulina.

Another cancer promoter is ionizing radiation. This can occur as a result of the sun’s ultraviolet rays, emissions of radon gas, power lines, cell phones, x-rays or microwaves. Radiation treatments to existing cancers are carcinogenic! Mammograms are an ionizing radiation. Think about using Thermography the next time you are scheduled for a mammogram. It is non-invasive and better at detecting early signs of abnormalities.

Viruses cause cancer by causing mutations via inserting their own DNA into the cells. An example is Epstein-Barr virus which is linked to carious lymphomas. Human herpes Type 8 is also linked to lymphoma. Human papillomavirus is associated with cervical cancer.

Neurohormonal instability refers to an endocrine imbalance. Melatonin is a potent inhibitor of malignancy but it tends to fall with age. Estrogen stimulates cell division. High levels of estrogen exposure over time is implicated in estrogen-dependent cancers – breast, endometrial, and ovarian. Some prostate cancers are estrogen-dependent.

A weak immune system is also a cancer promoter. NK (natural killer) cells are part of our immune system and are responsible for removing cancer cells. NKs are a type of white blood cell. NK activity is a good measure for lifestyle influences. NK cells are diminished by stress, loneliness, loss of control, divorce, aging, anything that puts additional stress on you.  NK cells are enhanced by meditation, moderate exercise, being in control of your life and relaxation.

Increasing NK cells

  • Green tea extract – Green tea extract is its concentrated form, with just one capsule containing the same amount of active ingredients as an average cup of green tea.
  • Lactobacillus casei -These helpful organisms are also known as probiotics. Unlike the harmful bacteria that make you sick, probiotics like L. casei are beneficial to your digestive system. Actually, your body depends on them. Without them, it’s much harder to digest food and absorb important nutrients.
  • Acupuncture
  • Relaxation Training
  • Massage therapy
  • Laughing
  • Hypnotherapy
  • Exercise


Garlic has been used all over the world for thousands of years. Records indicate that garlic was in use when the Giza pyramids were built, about 5,000 years ago.

Garlic (Allium sativum), is used widely as a flavoring in cooking, but it has also been used as a medicine throughout ancient and modern history. Garlic has been taken to prevent and treat a wide range of conditions and diseases. Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed. Perhaps the most famous of those is known as allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after it’s been cut or crushed. The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects.
Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allyl cysteine.

Garlic is closely related to the onion, rakkyo (an onion found in Asia), scallion, chive, leek, and shallot. Its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans and Chinese.

Garlic is low in calories. A 1-ounce (28-gram) serving of garlic contains:

  • Manganese: 23% of the RDA
  • Vitamin B6: 17% of the RDA
  • Vitamin C: 15% of the RDA
  • Selenium: 6% of the RDA
  • Fiber: 0.6 grams
  • Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B

Garlic supplements help prevent and reduce the severity of common illnesses like the flu and common cold

Garlic supplements are known to boost the function of the immune system. A 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo. The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.  Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61%.

High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications. In one study, 600–1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period.

Garlic supplements seem to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

Garlic contains antioxidants that protect against cell damage and aging. High doses of garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure. The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer’s disease and dementia.

Garlic was one of the earliest “performance enhancing” substances.  It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.  Most notably, it was given to Olympic athletes in ancient Greece.

People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity.

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.  A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.

Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

Garlic is very easy (and delicious) to include in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor before increasing your garlic intake.

A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.



How to Buy

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

Keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor before increasing your garlic intake.


How to Store

Whole bulb will store for up to half a year. Unpeeled clove will store for 10 days to a month. Peeled clove will last for a few days to a week in the fridge. Peeled and chopped garlic will last for a few days in the fridge.

Store garlic at room temperature in a dry, dark place that has plenty of air circulation, like in a wire-mesh basket or open paper bag in a cupboard or pantry.

How to Cook

Garlic is very easy  to include in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.

The Best Vegan Garlic Alfredo Sauce

Brandi Doming

2 cups sauce


  • 1 medium white onion, diced -1 1/2 cups 
  • 1-2 cups low sodium vegetable broth, divided
  • 1/2 teaspoon salt
  • 1/4-1/2 teaspoon ground black pepper
  • 4 x-large (15g) minced garlic cloves
  • 1/2 heaping cup (75g) raw unsalted cashews (see NOTE)
  • 1-2 tablespoons lemon juice (start with just 1 and taste after blended!)
  • 2-4 tablespoons nutritional yeast   I like KAL Nutritional Yeast Flakes which are fortified and unsweetened. It is gluten free and non-GMO. You can usually find nutritional yeast in the bulk section of your co-op.


  • It is not recommended to sub or eliminate any of these ingredients, as I cannot vouch for the results if any are changed. The lemon juice is crucial, as it eliminates any cashew flavor.


  •  Soak the cashews overnight in a bowl of water, drain and rinse. Otherwise, your result will be gritty and NOT creamy. A food processor usually works better with soaked cashews versus a blender that isn’t very powerful.


  1. Add the onion and 1 cup of the broth to a large pan over medium to medium-high heat. Cook for about 8 minutes until the onion is very tender. (Add a tiny bit more broth if it is cooking too fast or turn the heat down, so the onions don’t burn) After 8 minutes, add the garlic and cook a couple of minutes more, stirring often. All of the broth should have evaporated by now. If not, keep letting it cook until the broth is GONE. You don’t want any more liquid once it’s done cooking, so the end result is thick and creamy.
  2. Add the cooked veggies (the onion and garlic) to a blender. Start out by adding JUST 1/2 cup more of the remaining broth and add the remaining ingredients (salt, pepper, cashews, starting with JUST 1 tablespoon lemon juice, nutritional yeast-starting with just 2 tablespoons yeast). Blend on high for a couple of minutes until very creamy and smooth. Add any more broth to reach desired consistency, if necessary. I did not. If you don’t add more broth, you would likely not need any more yeast. Taste and add any more salt & pepper or lemon, if desired.
  3. Serve over preferred pasta.  Garnish with parsley, lemon zest and salt & pepper, if desired. Add any veggies you like. I like to add broccoli or peas. Store leftovers in the fridge. The sauce will thicken up even more overnight, which you can thin out a little with a touch of broth when reheating, if necessary.


Here is a side by side nutrition for this Alfredo sauce in comparison to Olive Garden’s version:

1/2 cup serving (which is a hefty serving):

125.2 calories, 7 g fat, 5.6 g protein, 11.3 carbs

Olive Garden’s: (they use heavy cream, milk, lots of cheese and 6 egg yolks)

460 calories, 43 g fat, 9 carbs, 8 grams protein

The Metabolic Approach to Cancer: Integrating Deep Nutrition, the Ketogenic Diet and Nontoxic Bio-Individualized Therapies


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