Cancer-Fighting Food

From The Cancer Cure Foundation:

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast.

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables - broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Flax contains lignans, which may have an antioxidant effect and block or suppress cancerous changes.

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues.

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Careful, though, if you have allergies!)

Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.

Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods.

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer.

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer.

Rosemary may help increase the activity of detoxification enzymes.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer.

Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes.

Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit).

Tomatoes, which contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Tumeric (curcuma longa), especially for bowel and colon cancer.

Turnips (unconfirmed - but hey, it can’t hurt!)

Miracle Anti-Ageing Foods

Apples – The saying ‘An apple a day keeps the Doctor away’ rings true. Apples contain pectin which helps to lower our cholesterol levels, and antioxidants which help to get rid of the free radicals lurking in our bodies. Low in calories, apples are an ‘all round’ fabulous fruit.

Berries – The vitamin C found in Berries is great for building up new collagen in the skin and they also help to prevent those ghastly thread veins that appear as we get that little bit older.

Brazil nuts – Containing the richest source of Selenium, a powerful antioxidant that is great for cutting cancer risks and is essential for healthy skin.

Broccoli – These ‘fairy flowers’ should be eaten regularly to help against fighting cancer and for all round good health. For added anti-ageing benefits sprinkle some fairy dust (linseeds) over the broccoli for added flavour and extra help for menopausal women.

Chocolate – This one is a tough double chocolate cookie. Although studies prove that by eating chocolate three times a week we can add an extra year to our lives, if not eaten in moderation it can lead to obesity and its associated health risks.

Garlic - Not only does it ward off vampires but garlic also kick starts the immune system, detoxes the liver and helps to lower blood pressure.

Red wine – This wobbly juice is not only a classic for a night in or a night out socialising but it also boosts circulation to the skin. Studies have shown that drinking red wine in moderation promotes long life and may help to protect against cancer and heart disease. What better excuse could you have to get started on the Vino? (Moderately, of course.)

Kudos for Calcium

By now, probably everyone knows how important calcium is to a healthy life. It’s important for bone health and for maintaining good, strong bones into old age, which can help prevent fractures.

And everyone knows that dairy products are a good source of calcium, but what if you don’t like milk or don’t eat dairy? Here are some other options from Dr. Weil and the National Institute of Child Health and Human Development:

* 1 oz of cooked dried white beans: 161 mg of calcium
* ½ cup spinach: 122 mg
* ½ cup turnip greens: 99 mg
* ½ cup soybeans, cooked: 90 mg
* 1 cup broccoli, cooked or fresh: 90 mg
* ½ cup bok choy, cooked or fresh: 80 mg
* 1 oz dry-roasted almonds: 80 mg
* 10 dried figs: 269 mg
* 3 oz salmon, canned with bones: 180 mg

While some of these options don’t sound very appetizing, there’s definately a way to get calcium every day from natural whole foods instead of supplements. So you’ll know, the recommended daily allowance of calcium is 800 to 1200 miligrams. The higher number is for women of child bearing age.

Food Allergy Know-How

About 94 percent of school nurses surveyed say the have at least one child with food allergies in their schools. Whether the child is yours, a friend of yours or just in the same class, you need to know about it and to make an effort to keep troublesome food away from the child.

If your child has food allergies, you probably know to make sure that the child’s teacher, school nurse and cafeteria people know what your child is sensitive to. Make sure the school has Epi-pens available and that someone knows how to use them. Alert other parents who might bring snacks to class not to include ingredients that will harm our child, and encourage them to talk with their kids (or have the teacher talk to the class) about not sharing food with your child that he or she is allergic to.

If your child is in a class with someone with food allergies, find out all you can about the child’s particular sensitivites before you prepare or buy food to share with the class. Also, make sure your child knows not to share food that will make the child sick.

Food allergies affect about 11 million Americans. While the peanut allergy seems to be the most publicized, other common allergens are milk, eggs, wheat, soy, tree nuts, shellfish and seafood.

For more information about food allergies, including a free education program available for schools, visit The Food Allergy and Anaphylaxis Network.

Pack Your Lunch with Healthy Snacks

First off, yeah, OK, I’ve been AWOL for a long time. It’s a busy life, and things happen that keep you from doing all the things you’d like to do, or all the things you need to do. All I can say is that I will try harder in the future. :0

In any case, it’s back to school time, and for a lot of kids that means packed lunches. A lot of grownups pack lunches too (myself included) because it’s a great way to save money and to ensure that you’re getting something nutritious when you’re really busy. You might think you don’t have time to pack a lunch, but if you can at least pack a few snacks to store in your desk for when those late afternoon munchies come on, you’ll make better choices and have more energy to boot.

Here are some ideas for quick and healthy snacks you can pack, for yourself or your kids:

* fruit cups. Fruit cups come in all sorts of varieties, from plain old peaches to fruit salad with mandarin oranges, pears, even strawberries. Look for varieties packed in light syrup, because the heavier syrup is full of sugar and other unpleasant things.

* applesause. Little cups of applesauce are a great sweet pick-me-up. Go for the all-natural brands, or for a special treat for the kids, pick applesauce flavored with other fruits.

* fresh fruit. Bananas, apples, oranges and pears travel well. Pack lots of paper towels if you’re going to be peeling an orange in your office, or peel and slice before you leave the house (store slices in a zip-top bag or other food storage container). You can also preslice apples and pears if you spritz them with lemon or lime juice after cutting to prevent browning.

* pretzels. For those who need a crunchy snack, pretzels are a good choice because they’re usually fat free. Go for low-salt varieties, and if you can find some made with whole grain, so much the better.

* nuts. There are all sorts of good reasons to eat nuts. Nuts can help lower cholesterol and may be good for your heart. Most nuts are a good source of potassium, and brazil nuts are a huge source of selenium, which forms an antioxidant in the body. Cashews and hazelnuts are good sources of copper, while macadamias, walnuts, pine nuts and pecans provide a burst of manganese. Again, look for low salt or dry roasted varieties.

* granola and other bars. The number and kinds of granola bars on the market have exploded recently. There are bars for low carb eaters, trail mix bars, meal replacement bars that taste like cake. Buy a variety of healthy ones (low calories, a little bit of fat and carbs for keeping the brain working) to find your favorites, but don’t eat a meal replacement bar as a snack, they’re way too calorie dense.

* yogurt. If you have access to a refrigerator, pack yogurt. Dairy is thought to help people lose weight, and the combination of fat, protien, calcium and other nutrients can provide a long-running burst of energy. You can even enjoy yogurt in tubes (so you don’t need a spoon) or health drinks. If you don’t like dairy, try soy yogurt. Choose varieties that are low fat, or check out the new heart healthy yogurts. Add granola, flax seeds or protien powder for an even bigger health boost.

These are just a few ideas for easy, quick, healthy snacks on the go. Next time you’re at the store, grab some of these healthy treats, and pack up little zip bags with all you need to enjoy the treat (a spoon and napkin, for instance) so all you have to do in the morning is grab a sack and go!

Aromatherapy vs. Athlete’s Foot

You can use Aromatherapy to combat “Athlete’s Foot”. Make up a mixture of 2 drops of tea tree essential oil and a drop of lavender oil, and apply to the top of your toes, inbetween the toes, and around the nails with a qtip or cotton ball. Then massage your feet with a massage oil made up of 1 teaspoon of vegetable oil blended with 5 drops of tea tree oil and 1 drop of lemon essential oil.

Source: Valerie Ann Worwood’s “Complete Guide to Essential Oils and Aromatherapy”

Let’s Get Nuts About Nuts

This is something I already knew, but it never harms to get another insight into it after a while: nuts are good for the health. Well, alright, no need to eat five pounds of them per day, else we may just end up with unwanted pounds elsewhere, like with any kind of food excess. Regarding health, though, they’re indeed a perfect source for “good” fats, notably the famous omega-3. Here’s a bit of a nice article about the benefits of adding more nuts to our diets:

People who eat nuts are healthier. A study published in the July 2005 issue of the Journal of the American Dietetic Association (JADA) shows that eating a handful of walnuts every day can help patients with type 2 diabetes achieve recommended intakes for polyunsaturated fatty acids (such as omega-3s), critical to protecting the heart. Other large-scale studies, including the Physician’s Health Study, the Iowa Women’s Heath Study and the Harvard Nurses Health Study, also found that eating nuts lowered heart disease risk. Other studies have shown that nuts help lower bad LDL cholesterol.

And a few more things:

• Nuts provide varying amounts protein, vitamins and minerals, carbohydrate and fiber.
• Nuts are rich in immunity-promoting phytochemicals, important in preventing heart disease, stroke and other chronic diseases.
• Nuts are low in saturated fat and contain no trans fat: they contain mainly heart-healthy monounsaturated and polyunsaturated fats.

Read more about nuts in this eDiets article.

Fitness Level and Likelihood of Death

From WebMDHealth, in Fitness Level Predicts Likelihood if Death:

“Having a good fitness level for one’s age predicts better survival,” Gulati tells WebMD. “If you are below the fitness level for your age, you are more likely to die.”

Indeed, Gulati finds that women double their risk of death if they can’t exercise at 85% of the level normal for their age.

Gulati’s study appears in the Aug. 4 issue of The New England Journal of Medicine. Accompanying the paper is an editorial co-authored by Duke University researcher Pamela S. Douglas, MD. Douglas is the president of the American College of Cardiology.

“We doctors usually look at electrocardiograms [EKGs] and other tests to see heart trouble — but it turns out how long you can exercise is almost as important,” Douglas tells WebMD. “If you are well, how long you can exercise is more important than any other variable in determining how long you live.”

I’ve never tried such a tool, I admit, and I wonder how it’d fare. Putting aside fitness advice applied to weight loss, it’s however true that not that many people have an “acceptable” level of fitness. I’ll never be able to forget the wafer-thin girl, four years ago, who said that I was “extremely courageaous” simply because I was biking for 15 minutes everyday to go to school—and if this is to be a high level of fitness, I fear to think about what most people practice.

Is this an exact study, and can a certain fitness level indeed allow us to live longer? I wouldn’t be able to tell for sure, but we already know that being sedentary and not exercising enough doesn’t bode well for anyone. When I look at how the human body is shaped, I realize that indeed, we’re not exactly designed to be sedentary creatures, and I can also easily see that people in my surroundings who don’t walk a lot and never go out of home tend to get, well, “older sooner than the others”. This isn’t the solution to every ailment on Earth, but I know it can’t be wrong to try to get to slightly higher levels of fitness.