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Beer is not only antiangiogenic and stem cell boosting but also contains unique antioxidants and even some vitamins and minerals. Like wine, it’s a fermented product, which could be the reason behind its positive health outcomes when consumed at low levels. Studies have shown its potential for reducing the risk of some cancers and lowering the risk of cardiac disease (De Gaetano et al. 2016). With all alcohol, studies show that moderate amounts that follow national guidelines may be beneficial; a serving of beer is 12 ounces. As in the case of wine, as intake increases, so do the negative health outcomes.

Packed full of bioactive compounds (including the potent epigallocatechin-3-gallate [EGCG] in green tea), tea has been found to have antiangiogenic, stem cell–boosting, microbiome-supporting, and even DNA-protecting effects (Mitra and Khandelwal 2017). Studies show that green, black, and herbal teas, including chamomile, may be beneficial in helping reduce the risk of diabetes and heart disease and even potentially reducing cancer risk by boosting a powerful antioxidant enzyme that supports detoxification, called glutathione-S-transferase (GSTP1) (Altay et al. 2017). Tea is also hydrating, comforting, and even stress relieving, so include it daily as one of your staple beverages, aside from plain water.

There is good evidence that coffee has many health benefits and can support the body’s defenses, especially counteracting telomere shortening and protecting DNA (Fang, Chen, and Yang 2007). The potent antioxidants in coffee beans, chlorogenic and caffeic acids, have the ability to turn on RARB2, a tumor-suppressing gene. These antioxidants exhibit anti-inflammatory effects and have been tied to blood sugar regulation, reduction of cardiovascular disease risk, weight control, and even some anticancer benefits (Tajik et al. 2017). Large, human studies have shown that drinking both caffeinated and decaffeinated coffee is associated with reduced mortality in men and women, including reduced risk of death from digestive-related diseases (Gunter et al. 2017).

Think beyond Food to Really Beat Disease

All the kale or blueberries in the world can’t help you optimize your health if you’re not taking a holistic approach and supporting your body in many different ways. Here are some other ways to boost your body’s natural ability to ward off disease:

Exercise

Being physically active is well known for its cardiovascular, blood sugar–regulating, and anticancer benefits, but it also affects the body’s defense systems. Angiogenesis occurs when exercise places stress on your bones; this is the reason that exercise helps make bones stronger. There is also a direct connection between moderate exercise and a well-functioning immune system. Studies have even shown that exercise, especially resistance training, can help protect DNA by improving the activity of the telomerase enzyme.

Current guidelines tell us that getting at least 150 to 300 minutes per week of moderate-intensity activity like brisk walking or 75 to 150 minutes of vigorous-intensity aerobic activity like running (or a combination of both) and two or more days per week of resistance training that works all the major muscle groups can help optimize health and avoid chronic disease (Fiorenza et al. 2020; Hooshmand-Moghadam et al. 2020).

Sleep

Getting enough undisturbed sleep is actually linked to a longer life expectancy, with the best outcomes in studies for those who sleep 7 to 8½ hours per night. There is a direct link between getting enough sleep and the immune system functioning properly. Research shows that those who get less than 6 hours of sleep per night are more vulnerable to viral infections and even respond less well to vaccinations designed to launch immune responses against certain diseases, including influenza. Sleep may even play a role in a healthy microbiome; better sleep could equal a more diverse array of bacteria in the gut (Smith et al. 2019).

Stress Management

Chronic stress can damage the body and hurt your health. In a study of long-term caregivers, those who had better resilience to the stress of taking care of others actually had less shortening of their telomeres than those with more stress (Mason et al. 2019). Stress can decrease the functioning of the immune system over time; chronic stress causes elevated hormone levels (cortisol), which can depress immunity. There’s even evidence that stress can increase inflammation in the gut, harming your microbiome (Peirce and Alviña 2019).

The links between foods that support the body’s defense systems and lifestyle factors like exercise, sleep, and stress cannot be ignored. Be sure to take a holistic approach to your health when you think about beating disease long term.

Some ingredients and recipes are reused to reduce both your prep time and potential food waste. You may see a breakfast recipe show up as a snack the following day or later that week or leftovers from a dinner entrée used as a lunch the next day. This is an example of how you can plan out your weeks to maximize your intake of a variety of healthy food but minimize the time you spend in the kitchen doing food prep. Feel free to swap in recipes that you prefer or adjust the plan for your dietary needs or allergies. You can easily make each plan simpler or more complex based on your unique lifestyle.

Almond butter

Almonds, roasted unsalted or raw

Baking powder

Baking soda

Bread, sourdough (or if homemade, include ingredients here )

Cacao or cocoa powder, unsweetened

Coffee

Flour, all-purpose

Hempseed

Honey

Lentils, dried, red

Maple syrup

Miso

Mustard, Dijon

Oats, rolled (make sure to check for gluten-free if you have a wheat allergy)

Oil, olive

Oil, olive, extra-virgin

Oil, vegetable

Quinoa

Rice, brown

Sourdough starter (or if homemade, include ingredients here )

Soy sauce, low-sodium

Sugar

Tahini

Vanilla extract, pure

Vinegar, apple cider

Vinegar, red wine

Avocados (2)

Bananas (2 medium)

Basil (1 bunch)

Bell peppers (2 medium)

Blueberries, fresh or frozen (1 pint or 1 [10-ounce] bag)

Bok choy, baby (2 pounds)

Broccoli (1 small head)

Brussels sprouts (1 pound)

Carrots (3 large)

Cauliflower (1 medium head, 2 small heads)

Celery (1 bunch)

Cilantro (2 bunches)

Cucumbers (2)

Dill (1 bunch)

Garlic (2 heads)

Ginger (1)

Jalapeños (3)

Lemon (1)

Lettuce, red-leaf (1 head)

Limes (3)

Mint (1 bunch)

Mushrooms (1 pound)

Peaches (2)

Potatoes, purple (1½ pounds)

Onion, red (1 small)

Onions, yellow (1 large, 2 small)

Oranges (3 large)

Raspberries, fresh or frozen, red or black (1 pint or 1 [10-ounce] bag)

Romanesco (1 head)

Spinach (1 bunch)

Tomatoes, cherry (1 pint)

Turmeric root (1)

Watercress (1 [5-ounce] bag)

Almond butter

Baking powder

Baking soda

Bread crumbs, panko, whole-wheat

Bread, sourdough (or if homemade, include ingredients here )

Cashews, whole, roasted unsalted

Chia seeds

Flaxseed, ground

Flour, all-purpose

Hazelnuts

Honey

Maple syrup

Mustard, Dijon

Oats, rolled

Oil, olive, extra-virgin

Oil, vegetable

Penne, whole-wheat or bean (12 ounces)

Pine nuts

Quinoa

Rice, brown

Sourdough starter (or if homemade, include ingredients here )

Sugar

Tahini

Tea, green

Vanilla extract, pure

Vinegar, apple cider

Vinegar, white wine

Walnuts, whole, roasted unsalted or raw

Wine, white

Asparagus (1 pound)

Banana (1 medium)

Basil (1 bunch)

Bell peppers (7)

Blueberries, fresh or frozen (1 pint or 1 [10-ounce] bag)

Carrots (4)

Cauliflower (1 small head)

Celery (1 bunch)

Chives (1 bunch)

Cucumber (1)

Dill (1 bunch)

Eggplants (2 medium)

Garlic (2 heads)

Ginger (1)

Jalapeño (1)

Kale (2 bunches)

Kiwis (2)

Lemons (3)

Lettuce, red-leaf (2 heads)

Mangos (2 large or 1 bag)

Mushrooms (24, plus 1 [8-ounce] package)

Onions, yellow (4)

Parsley (1 bunch)

Raspberries, red or black, fresh or frozen (1 pint or 1 [10-ounce] bag)

Scallions (1 bunch)

Spinach (1 bunch)

Spinach, baby (1 [5-ounce] bag)

Thyme (1 bunch)

Tomato (1)

Zucchini (1)

MEAL	MON	TUES	WEDS	THURS	FRI	SAT	SUN
BREAKFAST	Mocha Smoothie with Almond Butter	Sourdough Avocado Toast with Hempseed	Peaches and Cream Oatmeal	Berry Yogurt Parfait with Almonds	Leftover Sourdough Avocado Toast with Hempseed	Fluffy Sourdough Pancakes	Savory Vegetable Breakfast Skillet
LUNCH	Creamy Mushroom Soup with sourdough bread (see here )	Tomato-Basil White Bean and Quinoa Salad	Leftover Garlic Chickpea Bowls with Miso-Tahini Dressing topped with leftover salmon	Leftover Tomato-Basil White Bean and Quinoa Salad	Leftover Sheet Pan Citrus Chicken with Brussels Sprouts	Leftover Red Lentil Curry with Cauliflower	Leftover Trout with Yogurt-Dill Sauce with a side of leftover Garlic Bok Choy
SNACK	An orange and a handful of almonds	Leftover Mocha Smoothie with Almond Butter	Celery with almond butter	Broccoli and cauliflower florets with hummus	Leftover Berry Yogurt Parfait with Almonds	Cucumber slices with hummus	Carrot with almond butter
DINNER	Garlic Chickpea Bowls with Miso-Tahini Dressing	Sheet Pan Salmon with Curried Romanesco with Simple Greens with Apple Cider Vinegar Dressing	Leftover Creamy Mushroom Soup with sourdough bread (see here ) and leftover Simple Greens with Apple Cider Vinegar Dressing	Sheet Pan Citrus Chicken with Brussels Sprouts	Red Lentil Curry with Cauliflower	Trout with Yogurt-Dill Sauce with a side of Garlic Bok Choy	Leftover Sheet Pan Citrus Chicken with Brussels Sprouts