Fruits and Veggies For Cancer Prevention

by Philippa Norman, M.D.

Picture it...Cahuilla Indians of Mexico, roasting sweet yucca (agave) in pit ovens... West African women rhythmically pounding yams to make fufu, a version of mashed potatoes... a Nepalese family sharing a dish of fragrant curried yellow lentils. Since the beginning of time our diets were based on the colorful and delicious fruits and vegetables growing around us. Our outside environment was healthy so our bodies were healthy.

Today, toxic chemicals, stress and poor diet have shifted us into a higher risk for cancer. Fruits and vegetables help keep the environment inside our bodies healthy, to protect us from what we are exposed to every day. Your body defense system has tremendous capability to repair damaged cells that could start a cancer, mobilize immune cells to destroy new cancer cells, or trigger the self-destruction of cancer cells. While going about your day, your peaceful but powerful immune system knows just what to do - but it needs the right nutrition. Here are just a few ways that fruits and veggies can help to nip cancer in the bud.

Eat Your Broccoli

Cruciferous vegetables lower the risk of cancer. Eating broccoli and cabbage will boost antioxidants in the body and ramp up the activity of detoxification enzymes in the liver. These changes cause abnormal cells to die off, help eliminate potential cancer causing substances, and help repair damaged cells that could start cancer.

Mediterranean for Men

Prostate cancer is often slow-growing and can remain "in the background" for decades. But some men develop a very aggressive type. Men can incorporate preventive nutrients to avoid prostate cancer. A few times a week, enjoy a delicious dinner that includes fragrant tomato sauce, roasted red peppers and a glass of red wine. If you prefer a more casual meal, pizza and concord grape spritzer will also work! The idea is to get your lycopene, an antioxidant abundant in cooked tomatoes and red peppers, and your resveratol, an antioxidant found in red wine and grapes.

A Nut a Day

Brazil nuts are rich in selenium, an important antioxidant that helps reduce the risk of many types of cancer. Along with vitamin E, selenium acts to halt the early development of cancer. When selenium is deficient in the diet, cancer risk increases. Eating 1 or 2 Brazil nuts can provide a daily adult dose of selenium.

Capturing Citrus Power

Many of us throw away a powerful cancer preventive: the white inner rind of oranges. This white layer contains bioflavenoids which work together with the vitamin C of the fruit, to help prevent cancer. You could try thinly peeling the orange with a knife to keep more of the rind on the fruit, or use a whole fruit juicer to capture all the nutrients in the rind. If making a dish like hummus, try blending in the pureed or chopped lemon and rind, instead of just using the juice.

Keep it Moving

A diet high in fiber helps move potential cancer causing substances through the digestive tract quickly. Fiber also feeds the good bacteria in the gut, enhancing our natural immunity. Gut bacteria help balance hormones, detoxify foreign substances, and produce vitamins to create a healthy body.

Your body has many mechanisms to prevent cancer. Keep your immune system fueled and functional by enjoying phytonutrient and fiber-rich fruits and vegetables every day.

http://www.healthybrainforlife.com

Zero Trans Fat? Not So Fast!

by Philippa Norman, M.D.

Recently I took a stick of Crisco, a jar of Skippy peanut butter, a bottle of olive oil, and assorted other items to a grade school class to talk about good fats and bad fats. Words like "Gross!" and "Ew!" were heard as they realized that the hard white fat of Crisco (partially hydrogenated oil) had been mixed into their favorite peanut butter and was affecting their health. They were interested to learn about good fats, too, when they realized that plenty of tasty foods like olives and guacamole help them to stay healthy. One of the most harmful inventions of food processing is trans-fat, and since the new labeling requirement began January 1, 2006 it is a timely topic.


What are Trans Fats?

Trans fat is created by processing liquid oils to produce a solid fat that is stable at room temperature but can be melted when cooking. Production requires a tank of hydrogen, a closed container to create a vacuum, a chemical catalyst such as nickel, and high temperatures to force hydrogen into available binding sites on the oil molecule. When some of the binding sites are filled with hydrogen and others are not, the oil is referred to as "partially hydrogenated". The hydrogen molecules stick out on opposite sides, hence the word trans. When all available bonds are filled with hydrogen, the fat is referred to as "saturated". Some trans fats occur naturally in dairy products and meat, and as a result of bacterial enzymes in our digestive tract, producing minute amounts of trans fats that we reabsorb into our systems. Coconut and palm oils are naturally occurring saturated fats that have many health benefits and are stable for cooking. Trans fats are not formed by the heating of oil during everyday cooking (though high temperatures do alter fats, reducing their health benefits and increasing free radicals).

Trans Fats in Food

Trans fatty acids are used in foods such as pies, cakes, crackers, cookies, breads and boxed baking mixes. Some cooking fat contains up to 41% trans fats The coating of some candies contain up to 79% trans fats Processed peanut butter, meat and cheese spreads. Products such as shortening are 100% partially hydrogenated fat, therefore very high in trans fatty acids. Trans fats increase shelf life - food won't spoil from oxygen exposure because the reactive sites of the fat are already occupied with hydrogen. They prevent fatty foods from separating at room temperature because trans fat molecules stack up tightly and it takes higher temperatures to jostle them apart into a smooth flowing liquid.

What do they do in the body?

Trans fats (known as eleadic and other acids) increase LDL (bad cholesterol) and triglycerides while lowering good cholesterol. They also increase calcification in arteries, especially when magnesium, folate and vitamin B-12 (abundant in fruit and vegetables) are low. This sets the stage for heart disease. Unfortunately, early changes of hardened arteries have been found in teens and grade school children. Trans fats have also been measured in umbilical cords of newborns, but it seems that the placenta and brain have some ability to reduce the amount of trans fats absorbed, though they are still affected. Breast milk, normally very high in fat, can contain substantial amounts of trans fat, depending on the mother's diet. Trans fats contribute to metabolic syndrome, a metabolic train wreck resulting from stress, sedentary lifestyle, high sugar and bad fats. This syndrome consists of insulin resistance (cells don't respond to insulin), hypertension, obesity, and elevated blood lipids.

Labeling Loopholes

I have often wondered how companies can label foods as "zero" trans fat when they plainly list "partially hydrogenated oil" as an ingredient. Companies are not required to list trans fats if: the food contains naturally occurring trans fats the food is classified as a low fat food (even if it contains trans fats); there is less than 500 mg of trans fat per serving. This means companies can say 1 small bag of chips contains 3 servings, so they don't have to reveal that it contains 1.5 grams of trans fat in a bag that is really intended to be one serving.

How do we get rid of trans fats?

The first step is to sharply reduce or eliminate them, while increasing good fats. Studies show that trans fat levels begin to decline within days of reducing consumption. As you eat more good fats, they are used to restore healthy fats in your body. The key is consistency. There is no safe amount of trans fats so elimination is the goal. Use cold-pressed, organic olive oil, sesame oil or coconut oil to cook. Add flax, borage and other healthful oils to the diet as well. Avocados, olives, walnuts, and other oil-rich foods are delicious sources of healthy fats. Use real butter in moderation, or try butter "substitutes" made from palm oil. To promote heart health, eat lots of fresh fruit and veggies to get magnesium, folate and B12. Get some exercise every day. Though it takes a little more effort, lunches and snacks can be revamped to remove trans fats and substitute good fats. If your kids love chips, use baked chips or chips lightly cooked in unprocessed oil. Use natural nut butters. Try bread with flax seed or sprouted grain breads and tortillas instead of the standard varieties. Bake snacks like muffins and banana bread with walnut oil for flavor and extra omega 3, to eliminate trans fats The positive changes begin the moment you take the first step!

http://www.healthybrainforlife.com

Breakfast Blunders

by Rachel Lukasavige

Eating breakfast every day is extremely important because it sets the foundation for good nutrition throughout your day. Food is like fuel for your body and you need it to jump start your metabolism. And, studies show that people who eat breakfast tend to be leaner than those who do not. But there is one exception.

A new study shows that as breakfast calories increase, so do calories and fat for the entire day. In addition, average intake of nutrients (including calcium and certain vitamins) falls when calories are increased. One of the reasons for this may be because people give themselves more of a break if they feel they have already eaten something less healthy.

This data comes from more than 12,000 U.S. adults who participated in government health studies from 1999 to 2004. Most of the participants indicated eating breakfast, but 17% of them reported having a pastry, meal replacement drink or bar, or some other item that didn't fit into one of the five food groups.

When it comes to breakfast, it is best to combine good-quality carbs (such as whole grain cereal or oatmeal) with foods that offer protein and a little fat (eggs, yogurt, nut butter, or cottage cheese).

Challenge yourself to include foods from three food groups for your first meal of the day. Ideas include:

• An egg, a whole grain tortilla, and an apple
• Cottage cheese, muffin, and an orange
• Dried fruit, yogurt, and whole grain crackers
• Whole grain English muffin, peanut butter, and a banana
• Come up with your own!

Rachel Lukasavige is a Health Coach at Lukas Coaching. You can view more free articles, download free books, and become a member of the Reader's Group at no cost by visiting http://www.healthierwayoflife.com
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Foods to Avoid For Acid Reflux Treatment

by Gerry Restrivera

The common treatment for acid reflux is antacid but in most cases, medicine offers only immediate relief and sufferers must find a treatment that will serve as a long term cure. Lifestyle and diet change offers a cure for a longer term and could be a permanent solution for this digestive problem. Acid reflux is a digestive condition and the type of food that you eat will definitely affect your digestive problem. There are foods to avoid for acid reflux and it is important that you should know about it.

A proper diet for acid reflux is important to get rid of the disturbing symptoms of this digestive problem. Here are the foods to avoid for acid reflux treatment:

Avoid fast foods. Eating fast foods is not good for your health especially if you have acid reflux problem. Most fast foods are high in fats which encourages production of more acid in the stomach. Fast foods are certainly one of the foods to avoid for acid reflux treatment.

Avoid eating heavy meals. To avoid acid reflux attacks it is recommended to eat frequent small meals instead of eating three big meals a day. Large meals will encourage the stomach to produce more acid which could lead to acid reflux attacks. It is also advisable to have your last meal at night two hours before bedtime.

Limit or avoid alcohol. Alcohol relaxes or inhibits the tightening of esophageal sphincter, a muscle at the bottom of the esophagus. If the esophageal sphincter failed to tighten then the liquid content of the stomach goes to the esophagus.

Avoid foods that promote acid production. Other foods to avoid for acid reflux treatment are those foods that promote acid production. Acid forming foods include tomato based foods, citrus fruits, spicy foods and chocolates.
 
Avoid or limit caffeine. Coffee is one of the foods to avoid for acid reflux. For coffee drinkers it is best to avoid or limit the habit of drinking coffee to get rid of the painful symptoms of acid reflux. Coffee is highly acidic and may aggravate your digestive problem. Like alcohol, it also slows down the tightening of esophageal sphincter encouraging the occurrence of acid reflux.

Knowing what foods to avoid for acid reflux treatment will help you avoid attacks. Changes in your diet is one part of your treatment but there are also other natural methods that you can do to get rid of acid reflux for good. Discover an easy-to-follow natural treatment for acid reflux visit Stop Acid Reflux, Heartburn and GERD Now

To know more about health and beauty remedies visit Great Discovery-Health and Beauty

Gerry Restrivera writes informative articles on various subjects including Foods to Avoid for Acid Reflux Treatment. You are allowed to publish this article in its entirety provided that author's name, bio and website links must remain intact and included with every reproduction.