As in the Past… so in the Future!
To prevent “chronic diseases of affluence” and cancer we need to remember the environments in which our human genome has been selected over hundreds of thousands of years.
ASTOR anti-cancer protocol [DOCTOR VINZASTOR]
EXAMPLE OF THE “ASTOR” DIET PLAN (Ancestral Style – The Old Road), that limits carbohydrates but is not strictly ketogenic. The intermittent fasting diet, eating within an 8-10 hour window, is preferable, but below we simply specify to have breakfast after 8:00 a.m. and finish dinner by 8:00 p.m. In fact, anyone who wants to make changes to their lifestyle can start doing so gradually or limit themselves to intermediate goals.
MONDAY
Breakfast (after 8:00 a.m.): fresh seasonal fruit + 1 egg* (preferably soft-boiled or fried, with or without half a slice of whole wheat bread) +/- avocado +/- shelled nuts
Snacks: shelled nuts
Lunch: brown rice of your choice (max 60 grams of basmati, red, or black rice) with vegetables + 1 tablespoon of organic extra virgin olive oil (EVO oil)
Dinner (before 8:00 p.m.): fish fillet with a side of vegetables + 1 tablespoon of organic EVO oil
TUESDAY
Breakfast (after 8:00 a.m.): fresh seasonal fruit + 1 egg* +/- milk kefir (preferably whole goat’s milk in a glass bottle) or sheep’s milk ricotta +/- shelled nuts
Snacks: shelled nuts
Lunch: legumes of your choice (max 60 grams) with vegetables + 1 tablespoon of organic EVO oil
Dinner (before 8:00 p.m.): green salad with shelled nuts and various raw vegetables with organic EVO oil (max 2 tablespoons) +/- half a slice of whole wheat bread +/- cooked vegetables
WEDNESDAY
Breakfast (after 8:00 a.m.): fresh seasonal fruit + 1 egg* +/- avocado +/- shelled nuts
Snacks: shelled nuts
Lunch: organic potatoes with skin (and/or sweet potatoes) with vegetables + 1 tablespoon of organic EVO oil
Dinner (before 8:00 p.m.): grass-fed meat with a side of vegetables + 1 tablespoon of organic EVO oil
THURSDAY
Breakfast (after 8:00 a.m.): fresh seasonal fruit + 1 egg* +/- milk kefir (preferably whole goat’s milk in a glass bottle) or sheep’s milk ricotta +/- shelled nuts
Snacks: shelled nuts
Lunch: legumes of your choice (max 60 grams) with vegetables + 1 tablespoon of organic EVO oil
Dinner (before 8:00 p.m.): green salad with shelled nuts and various raw vegetables with organic EVO oil (max 2 tablespoons) +/- half a slice of whole wheat bread +/- cooked vegetables
FRIDAY
Breakfast (after 8:00 a.m.): fresh seasonal fruit + 1 egg* +/- avocado +/- shelled nuts
Snacks: shelled nuts
Lunch: whole grain cereal of your choice (max 60 grams of spelt or oats or wheat, millet or quinoa) with vegetables + 1 tablespoon of organic EVO oil
Dinner (even if after 8:00 p.m.): fish fillet with a side of vegetables + 1 tablespoon of organic EVO oil (if dining out with friends at a restaurant, follow the same pattern, avoiding white bread)
SATURDAY
Breakfast (after 8:00 a.m.): fresh seasonal fruit + 1 egg* +/- milk kefir (preferably whole goat’s milk in glass bottles) or sheep’s milk ricotta +/- shelled nuts
Snacks: shelled nuts
Lunch: organic potatoes with skin (and/or sweet potatoes) with vegetables + 1 tablespoon of organic EVO oil or FREE MEAL BASED ON SAVORY FOODS (it does not matter if the free lunch is on Saturday or Sunday)
Dinner (even if after 8:00 p.m.): at least once every two weeks, offal or liver with vegetables + 1 tablespoon of organic EVO oil (if dining out with friends at a restaurant, follow the same pattern, avoiding white bread) or FREE MEAL BASED ON SAVORY FOODS
SUNDAY
Breakfast (after 8:00 a.m.): fresh seasonal fruit + 1 egg* +/- avocado +/- nuts or A SWEET-BASED MEAL OF YOUR CHOICE (preferably outside, after a walk)
Snacks: shelled nuts, but no snacks after lunch
Lunch: legumes of your choice (max 60 grams) with vegetables + 1 tablespoon of organic EVO oil
Dinner: WATER (go to bed early, even earlier than on other days)
Note 1: Among the vegetables to be cooked (to be consumed to satiety without restrictions, depending on physical activity levels), vary between dark green leafy vegetables (chard, chicory, escarole, spinach), all types of cabbage and cauliflower, turnips, onions, garlic, carrots with skin, mushrooms, and in general many herbs (including dried seaweed) and spices. Prefer fresh organic produce, but occasionally frozen pre-cut produce is also fine (preferably organic).
Note 2: Do not overload yourself with liquids in the evening. Water in general is best consumed from glass bottles (no plastic bottles) or microfiltered. The same applies to water used to make coffee or tea, avoiding the addition of industrial sugar (a maximum of half a teaspoon of organic honey per day is allowed: if you consume more than this, avoid the free meal of 1 dessert per week). When preparing these energy drinks, also try to avoid capsules, pods, and sachets, halving the quantities you are used to. Halve the amount of alcohol you are used to and gradually reduce it to 1 alcoholic unit only at the weekend, or less. Reduce and eventually quit any smoking habit, of any kind.
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