Food prep for the week. Mon-Tues & Thurs-Fri.

TheETG menu’s 4 vegetables;– broccoli– cucumber– carrot– Romano tomato.

TheETG menu’s 4 berries;– strawberry– blueberry– raspberry– blackberry.

Placing mechanical or physical stress [ie. cutting them, then chewing them] activates plant chemicals contained in them, increasing their impact on brain cells, immune system, and other cells in the body.

Green leaf vegetables contain substances called iso-thio-cya-nates. Green leaf vegetables contain one of the most important isothiocyanates, called Sul-for a-phane. These substances can activate specific genes in our cells. Those specific genes are for anti-oxidant enzymes and detoxifying enzymes, most of them referred to collectively as Phase 2 enzymes. The substance has the ability to bind to the promoter area of anti-oxidant genes, causing production of anti-oxidant and detoxifying enzymes. This is believed to be among the main mechanisms by which certain vegetables have the ability to prevent cancer and heart disease. Aside from supplying anti-oxidants in the vegetables themselves they have this ability to cause cells in our body to produce other anti-oxidants as well.


.”Sulforaphane, one of the most important isothiocyanates in the human diet, present in cruciferous vegetables, is known to have chemopreventive activities in different tissues.”

“The observed Sulforaphane-induced upregulation of phase II enzymes was accompanied by a significant increase in nuclear erythroid 2 p45-related factor 2 expression and correlated with a significant increase in total antioxidant capacity…..”

M.Malaguti, et al

Sulforaphane treatment protects skeletal muscle against damage induced by exhaustive exercise in rats

Journal Of Applied Physiology…Volume 107..August 2009..page1028


“When tomatoes and broccoli are eaten together, we see an additive effect. We think it’s because different bioactive compounds in each food work on different anti-cancer pathways…”[John Erdman, Professor of Food Science, University of Illinois]


“Regular strawberry consumption augmented plasma antioxidant activity and decreased lipid peroxidation suggests preventive potential of these fruits against oxidative stress-dependent disorders. Blood phagocytes are important source of oxidants that may contribute to systemic oxidative stress. We examined the effect of strawberry consumption on the luminol enhanced whole blood chemiluminescence reflecting oxidants generation by circulating phagocytes in healthy subjects.”

“Strawberry consumption decreased median resting luminol enhanced whole blood chemiluminescence and this effect was more evident after the 1st course (by 38.2%) than after the the 2nd one (18.7%), while fMLP-induced luminol enhanced whole blood chemiluminescence was constant.”

“The decrease in resting luminol enhanced whole blood chemiluminescence suggests that regular strawberry consumption may suppress baseline formation of oxidants by circulating phagocytes. This may decrease the risk of systemic imbalance between oxidants and anti-oxidants and be one of mechanisms of health-promoting effect of these fruits consumption.”

P.Bialasiewicz, et al

Addition of Strawberries to the Usual Diet Decreases Resting Chemiluminescence of Fasting Blood in Healthy Subjects-Possible Health-Promoting Effect of These Fruits Consumption

Journal of the American College of Nutrition…..Volume 33 #4……July 2014…….pages 274 – 287


see the free pdf packet on the master of sport page titled……TheETG food & supplements