The Super Diet & The Rule of 3

An easy way to develop and maintain a disease fighting diet by following the rules of three.

Often times I am asked about how to put together a disease fighting diet. Whether it be cancer, multiple sclerosis, or the black plague; you can't go wrong with the rule of three. Follow these simple and easy to remember guidelines and you'll be off to a great start with your disease fighting diet.

3 heaping plates of greens

The foundation of your diet should be greens such as kale, parsley, bok choy, romaine or spinach for example. Most greens will do but the darker the greens the better. One important thing to remember is to rotate your greens daily. Don't stick to the same greens every day and keep a good variety in your diet.

3 cups of cruciferous vegetables

Cruciferous vegetables contain are known to be super disease fighters. They are high in vitamin C and soluble fiber and contain multiple nutrients and phytochemicals. Cruciferous vegetables include broccoli, cauliflower, cabbage and brussel sprouts for example. Click here for a complete list of delicious cruciferous veggies. Make sure to eat at least 3 cups a day, the more the merrier.

3 cups of deeply colored vegetables & fruits

Taste the rainbow. No, we don't want you eating Skittles. It is important to eat 3 cups of deeply colored fruits and vegetables. The more variety in color you can get the better. Choose fruits and veggies in which the color goes all the way through them and is not just on the skin or peel. Make a special effort to include a lot of berries which have valuable anti oxidants. Who doesn't enjoy delicious raspberries or fresh blackberries?

The allium foods

Okay so there is nothing about "3" here but this is an important one. Make sure to include plenty of the allium family in your diet. What is the allium family? Onions, garlic, leeks and scallions for example are all part of the allium family. Click here for a complete list. Besides, keeping plenty of allium foods in your diet will be sure to keep the vampires away. 


One important but frequently overlooked component of a disease fighting diet is iodine. Many sea vegetables like seaweed or kelp contain iodine. If you don't exactly like the idea of dining like a mermaid or merman then you can simply add a few drops of Lugol's Iodine 5% to your water every day.

Nuts & Seeds

Nuts and seeds contain minerals and healthy fats that our brain needs to function properly. Be sure to include them in your diet often. They make a great healthy snack or salad toppers.

If you eat all of the above every day; you will not be hungry and you will not only be at your optimal healthy weight but you will also feel fantastic. Once you get started it will not be long before you start to look and feel healthier.