10 Best Foods for Cancer Prevention
By [http://ezinearticles.com/?expert=Erika_Doolan]Erika Doolan
About 35 percent of cancers are related to nutritional factors. For cancer prevention, eat foods that are rich in nutrients
to help protect your body's cells from damage, such as these.
Grapefruit
Vitamin C is an antioxidant that is found in many fruits and vegetables like grapefruit, oranges, bell peppers, and broccoli. Vitamin C helps prevent the formation of nitrogen compounds that causes cancer. There have been links of risk reduction of cancers of the stomach, colon, oesophagus, bladder, breast, and cervix to those whose diets are rich in vitamin C. These results are particular to vitamin C-rich foods, instead of supplements, which seems to be less reliable. Therefore, eat lots of fruits and vegetables rich in Vitamin C, they are great for your body in many ways.
Peanuts and peanut butter
Some study shows that eating vitamin E-rich foods can help reduce the risk of stomach, colon, lung, liver, and other cancers. Same with other antioxidants, vitamin E supplements aren't as reliable. I recommend adding in vitamin E-rich foods like peanuts, peanut butter, almonds, almond butter, and sunflower seeds to your diet. They will help keep your cells strong. Spread a tablespoon of peanut butter or almond butter on a slice of whole grain toast for a filling snack packed with cancer-fighting vitamin E.
Berries
Berries are among the top ranked foods that most likely reduce the risk for cancer. As years pass, we learn more and more about the benefits of these nutrition powerhouse fruits. In particular, blueberries, cranberries, and raspberries have been shown to have the potential to help prevent cancer. Antioxidants that are naturally found in blueberries, have cancer-fighting properties. Cranberries are also packed with lots of cancer-fighting natural chemicals. Laboratory animals that were fed with black raspberries had a 60 percent reduction in tumors of the esophagus and an 80 percent reduction in colon tumors. Next time you want a sweet treat, skip the cookies and feast on juicy, delicious berries that can boost your health. Think of getting a sweet treat? Choose those juicy, delicious berries that can boost your health and enjoy.
Sweet potatoes
Beta-carotene is a powerful antioxidant. Studies shows that those whose diet are rich in beta-carotene which is found primarily orange and green leafy vegetables, have a reduce risk of cancer, specifically of the lung, colon and stomach. A study also found that for premenopausal women, eating lots of vegetables that that include beta-carotene, folate, vitamin C, and fiber, like sweet potatoes reduces the risk of breast cancer by about a half.
Wild salmon
Having low vitamin D levels have been linked to several cancers, including breast and colon. Scientists believe that vitamin D can help block the development of blood vessels that feed growing tumors and help stop the propagation of cancerous and precancerous cells. I recommend eating plenty of vitamin D rich foods, such as wild salmon, and choosing vitamin D fortified dairy products, like milk and yogurt. Since only few foods provide vitamin D, you should consider taking a daily multivitamin or separate supplement that provides at least 1,000 IUs of vitamin D3.
Ground flaxseed
Omega-3 fatty acids can help prevent cancer by preventing cancer cell propagation and disturbing the steps that are critical to tumor development. Omega-3 fatty acids also help reduce inflammation, which means that theoretically it can lessen possibility of cellular mutations. Nonetheless, even if omega-3s don't directly reduce the risk of cancer, they definitely help keep our bodies strong and healthy. For all of these reasons, I greatly recommend adding omega-3 rich foods to your diet. You can also mix in some ground flaxseed into your yogurt and smoothies which is an excellent way to take in more omega-3s in your diet.
Turmeric
Turmeric is the yellow-coloured spice found in curry powder. An active ingredient found in turmeric is curcumin. It functions as both an anti-inflammatory and an antioxidant, and may help prevent cancer by interfering with aspects of cellular signaling. Curcumin has been shown to help prevent cancer of the breast, colon, stomach, liver, and lung, in the test done on laboratory animals. Using curry powder to spice up chicken and egg dishes is an easy way to add it into your diet and as an extra bonus of it adds flavor to your meals.
Tea
Tea contains compounds called catechins. A compound that scientists believe may help stop the growth of cancer cells and prevent cellular mutations that contribute to cancer development. In Japan, where tea is a preferred beverage, green tea consumption has been linked to reduced risk of stomach cancer among women. In China, green tea drinkers were found to have a lower risk of developing rectal and pancreatic cancers compared with non-tea drinkers. It has also been shown that those who drink tea regularly have reduced risk for cancer of the colon, breast, ovarian, prostate, and lungs. It seems that all types of tea, green, black, white, oolong, are valued to have cancer preventive agents. Therefore, you should regularly drink and enjoy tea in a variety of flavors to gain all the benefits.
Cruciferous vegetables
All plant foods like grains, fruits, and vegetables, contain small amounts of phytonutrients. Phytonutrients are naturally occurring chemical compounds that are just as important as vitamins and minerals are for maintaining health. There are thousands of known phytonutrients, many of which have verified the possibility of protecting us from cancer. Cruciferous vegetables like broccoli, cauliflower, and cabbage contain phytonutrients, which can help prevent the metabolism of some carcinogens and promote the production of detoxification enzymes in the body.
Pomegranates
Pomegranates can prevent cancer cell growth and deactivate cancer causing compounds based on the studies done in the laboratory animals. Hence, include pomegranate seeds into smoothies or use them as toppings for your bowl of yogurt or cereal and enjoy the health benefits it offers. Other fruits that contain high levels of ellagic acid are blackberries, cranberries, pecans, pomegranates, raspberries, strawberries, walnuts and grapes.
My name is Erika Doolan, I work as a Nutritionist, writer, motivational and fitness coach. I began my research in Nutrition and fitness back in 2003 as a result of my own medical conditions. After many years of trying everything, I finally changed my life dramatically through diet and lifestyle. I worked at Educogym for many years in fitness and weight loss while studying Nutrition.
For more info please visit http://www.nutriclub.ie/erika/
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Five Fitness Foods That Provide Healthy Fats
By [http://ezinearticles.com/?expert=Rich_Carroll]Rich Carroll
A healthy diet is vital to a great exercise program. What you eat will make or break what you are trying to accomplish with even the most thought-out and perfectly executed fitness program. But contrary to what many people believe, fats should not be avoided when you are putting together your list of fitness foods. But let's be clear, only healthy fats.
Here are five that if prepared the right way will deliver the goods:
1. Wild Salmon. Salmon is an excellent source of animal-based omega-3 fats, protein and antioxidants, which are all important for nutritional fitness. Due to the environmental contamination of many of the feeding grounds of fish we have to take into account the possible toxic contamination of these fish. This is especially true with farm raised salmon. Much of this contamination is concentrated in the skin and fat of the fish, so I would recommend under no circumstances should you eat this part of the fish. Wild Alaskan salmon is your best bet, and it should be part of every fitness diet.
2. Avocado. This fruit is rich in monounsaturated fat and is easily burned as energy. Many people when exercising turn to carbohydrates, but turn to sugar, which is where we gain our excess body fat. People generally eat way too many carbohydrates, and biologically although they are necessary our needs are met with very small amounts. And today's western diet is heavy in carbs. If we cut back on carbs as we should, they should be replaced with high quality fat such as avocado. Additionally they are high in potassium and low in fructose.
3. Eggs. Particularly if the eggs are free-range, eggs contain healthful saturated fats and cholesterol. This along with the fact that it is a great source of protein makes it an excellent workout food. Another factor for their yield of health benefits is the way you cook your eggs. It is found that the more they are cooked the more antioxidant loss they will have.
4. Chicken. Again, as with almost all healthy natural foods, the way they are prepared will determine if you lose that nutritional value. Chicken breast is the leanest, but is loaded with high-quality protein and essential amino acids for muscle growth and maintenance. But it can only be the breast meat alone. Comparing the chicken breast meat alone when it is roasted versus the meat and skin when batter-fried, fat content goes up about six times. And it goes without saying that this isn't the healthy fat we are after.
5. Coconut oil. Simple carbohydrates are normally what we use for instant energy, with as stated earlier too many unwanted side effects. Coconut oil is the richest source of healthy fatty acids called MCFSs that nature has to offer. Half the fat content in coconut oil is lauric acid, which has unique health promoting properties. Coconut oil is a much better quick-energy option than carbs or sugar.
People have had the false impression that if you eat fat it will turn into fat on your body. This may be true of the wrong kinds of fats, or convenient processed foods that are not really food in the truest sense. Consuming foods that are as close to their natural state as possible will yield the optimum health and fitness benefits.
Finding foods that are truly organic take some research, you have to look at the facts. On our website we will not only will we tell you which foods will help in [http://healtheybalanceddiet.com/healthy-aging/]aging in a healthy way, but but also how to exercise. Diets with Mediterranean food fit this agenda. Find out more about this and other healthy foods on our website [http://losethatbellyfat.info/]http://losethatbellyfat.info/. Rich Carroll is a writer and avid health advocate now living in Chicago.
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5 Tips to Keep You Eating Healthy All Day
By [http://ezinearticles.com/?expert=Gregory_L_Gomez]Gregory L Gomez
One of the main reasons for weight gain is there is often too much food and drink entering the body - far more than is needed. If these extra calories are not burned off in some way through exercise and working out, then all that excess will simply find a place to settle somewhere on your body.
Depending on how you currently eat, drink, and snack, it may or may not be difficult for you to develop healthy eating habits. This is one of the main reasons why sticking with a healthy eating plan will help keep you from taking in too much sustenance. Use these five tips to help keep you eating healthy all day and you will soon find yourself free from soda, junk food, and other unhealthy items.
5 Simple Tips To Keep You Eating Healthy All Day Long
1) Plan Out Your Day
Having a planned eating agenda will help take away the need to purchase food from a fast food place, restaurant, or vending machines. Often food and snacks found at these places are too unhealthy to eat on a regular basis. Plan out what you will eat each day to help stick with a healthy eating agenda.
2) Prepare Healthy Travel Snacks
Having snacks prepackaged in containers or zip-loc bags stored in your refrigerator/freezer makes it really convenient and easy to grab when you are in a hurry. By getting into this habit, you will ensure that you will be eating healthy all day long not just at your three main meals. For some great ideas for simple healthy snacks, check out this article "10 Healthy Work Snacks".
3) Have Emergency Meals
It's a good idea to keep frozen meals stocked for emergency purposes. This way on the days you don't feel like cooking for whatever reason, instead of going out and spending an excess amount of money to eat far too much food for one meal, you can simply whip out one of these 300-400 calories meals and not ruin your day of healthy eating. If you do not have any leftover meals already stored, keep Lean Cuisine or Weight Watchers meals stocked since both offer a wide variety of choices so it will be easy to find options that appeal to you.
4) Water Always at Hand
If you are not a daily water drinker, get in this habit as soon as possible! This is by far the number one practice to develop and maintain a healthy life. Once you get used to drinking water throughout the day, especially at meals, this 0 calorie beverage may be the key to your weight loss journey. Ditch the calorie and sugar packed sodas and stick with water.
5) Unhealthy Items Not In Your Kitchen
Stop buying all those potato chips, crackers, ice cream, cookies, and especially soda. These items provide literally no nutritional benefit and end up just being tons of calories and sugar your body doesn't need. Stick with healthy snacks that are easy to grab and munch on and you will soon find that you really won't miss all that other junk.
Start using to these 5 simple tips to keep you eating healthy all day and you will soon take complete control of your health and nutrition. All it takes is a little effort and a willingness to change and you will see your health slowly come back into proper form. It will take willpower to avoid temptations you may have gown accustomed to eating, however once you develop new healthy habits, the unhealthy stuff will soon be things of the past.
Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 13 years and has now embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://healthychoicesinlife.com as he strives to lose 60 pounds through dedicated exercise and healthy eating. Get a FREE monthly Healthy Choices Newsletter along with FREE Healthy Eating Ebook at [http://healthychoicesinlife.com/programs]http://healthychoicesinlife.com/programs.
Article Source: [http://EzineArticles.com/?5-Tips-to-Keep-You-Eating-Healthy-All-Day&id=8055125] 5 Tips to Keep You Eating Healthy All Day
7 Tips That Will Make Your Juice a Great Drink
By [http://ezinearticles.com/?expert=James_Steeve_Ferguson]James Steeve Ferguson
Making your own juice is not only a healthy option, but is also a simple and inexpensive undertaking that anyone can perform. By following the 7 tips below, you will not only make your juice exceptional, but will also simultaneously ensure that you do not end up destroying any of the several vitamins and minerals that are present in your juicing ingredients.
Consume the juice as soon as you possibly can
The juicing machine extracts all the liquids contained in fruits and vegetables and discards the pulp in a separate chamber. The fresh juice should be consumed soon after it is extracted to prevent the degrading of essential nutrients by oxidation which can result from exposure to air.
Storing any excess juice in a flask
If you must store any excess juice, pour it into a vacuum flask and ensure the flask is filled to the brim to get rid of any air gaps. This will greatly reduce its rate of oxidation. Adding ice and lemon will not only prolong enzyme activity, but will also preserve it longer and give it a better taste.
Never drink your juice on an empty stomach
Due to the high acidity of fruits and vegetables, drinking juice on an empty stomach may give you heartburn. Although drinking juice on an empty stomach leads to the faster absorption of nutrients directly into the bloodstream, this noble goal is obviously neutralized by the resultant digestive issues. Having a meal already present in the stomach will, on the other hand, slow down the absorption of the said nutrients. One can overcome this conundrum by either waiting at least 2 hours after eating before consuming any juice, or drinking the juice at least 20 minutes after ingesting a meal.
Using too many sweet ingredients in your juice
Sweet fruits and vegetables can be very healthy when consumed whole, but the large amounts of sugar and fructose present in their juices may have adverse effects on your body when digested. Excessive levels of natural sugars may affect bodily insulin levels and lead to cravings and increased weight gain. It is thus recommended that you maintain the portions of sugary fruits and vegetables in your juice to an optimum of 1 per serving.
Never assume your juice is a meal
Juice should never serve as a meal replacement unless you are fasting or on a diet. You should rather always view it as an appetizer, meal enhancer, or snack. Juices are one of nature's richest sources of vitamins and should thus be consumed as a supplement due to the fact that it is inadvertently tasking to eat the daily recommended fruit and vegetable amounts of 6-8 servings suggested by experts.
Always "chew" your juice
You should chew your juice just like any other foodstuffs. Swishing the juice your mouth before you swallow will release saliva that contains vital digestive enzymes and enhance the overall taste of the juice. This will then enhance the greater delivery of essential nutrients throughout the body.
Always use a clean juicer
A dirty juicer can contaminate the juice you produce and greatly diminish its taste. It is also unhealthy because it can lead to the spread of germ causing agents like salmonella and the botulism toxin. A cleaner juicer will also result in smoother and more consistent juice production. Strictly adhering to these tips will ensure that you make exceptional juices that will keep them coming back for more.
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10 Healthy Work Snacks
By [http://ezinearticles.com/?expert=Gregory_L_Gomez]Gregory L Gomez
If you are focusing on eating in a more nutritious manner, it is crucial that you take into consideration eating healthy work snacks and beverages. The unprepared person will generally resort to vending machine purchases and unfortunately 90% of what's found there are unhealthy items such as potato chips and soda. These are definitely not appropriate snacks for the person wanting to eat in a more healthy manner which is why it's important to be prepared.
If may not seem like much, but if you are able to cut one 12oz. soda out of your daily diet, you will lose an average of 15 pounds per year! It's those small changes that are cumulative and end up with HUGE weight loss results.
Therefore in order to help prevent you from regularly eating unhealthy snacks while you are at work, here are 10 healthy work snacks that are easy to bring with you from home and take very little time to prepare.
Here are 10 Healthy Work Snacks Simple to Prepare
1) Fruit: you can bring whole fruit or cut into pieces to make a nice mixture for a variety of tastes. Store in the refrigerator or freezer in plastic bags/containers so they are ready to go in an instant.
2) Whole Wheat Crackers & Peanut Butter: you can prepare these at home and simply put in bags or travel containers. You'll be surprised at how filling 3 cracker peanut butter sandwiches with water are.
3) Veggies with Lite Ranch: carrots, celery, and lite ranch. Great tasting and nutritious!
4) Popcorn with Parmesan Cheese: microwave popcorn and sprinkle with some Parmesan cheese and you have a tasty low calorie snack.
5) Almonds & Raisins: a delicious sweet/dry combination rich in protein.
6) Whole Wheat Pitas with Humus: You can even make your own humus out of garbanzo beans along with other ingredients you enjoy.
7) String Cheese w/ Whole Wheat Crackers: Quick, easy, and tasty plus 6 grams of protein and only 80 calories per stick!
8) Whole Wheat English Muffin w/ Peanut Butter: another quick yet satisfying healthy work snack. You can even sweeten with honey if you'd like.
9) Instant Oatmeal: great source of fiber and you can sprinkle with raisins and cinnamon for added flavor.
10) Granola Bars: handy, quick, and already prepackaged. Tons of varieties to choose from so look closely at the options to find ones you enjoy.
These Are 10 Healthy Work Snacks Easy to Prepare and Store!
If you take a moment to prepare a number of healthy work snacks and keep them all stocked in your refrigerator, you can quickly grab them in the morning before leaving. You will find that most of these snacks only range between 100-250 calories which is perfect for a light yet filling treat in between meals.
Get in the habit of drinking a large bottle of water with your snack and your hunger will be taken care of until your next meal. To ensure you are never without water, try to keep a pack of travel 20 oz. water bottles at or near your workplace/office. If that's not possible, keeping a pack in the trunk of your car, or bringing a thermos with you are other options you may want to consider.
Always try to combine your snacks with a nice bottle of plain drinking water. By choosing healthy work snacks to eat during the day you will potentially be saving your body of 400+ calories per snacking instance when compared to your past choices! That adds up to quite a bit when you take into account the days, weeks, and months of snacking. Remember your weight loss success will be determined by the cumulative number of decisions over weeks and months so don't underestimate the importance of healthy work snacks and the impact they can have on your life.
Gregory L. Gomez, M. Ed, an elementary school teacher for 13 years, now on a mission to develop a healthy life, lose weight, and finally get in shape. Follow his progress on http://healthychoicesinlife.com as he strives to lose 60 pounds through dedicated exercise and healthy eating. Get a FREE monthly Healthy Choices Newsletter along with FREE Healthy Eating Ebook just for stopping by at [http://healthychoicesinlife.com/programs]http://healthychoicesinlife.com/programs.
Article Source: [http://EzineArticles.com/?10-Healthy-Work-Snacks&id=8080852] 10 Healthy Work Snacks
Healthy Eating 5 Times Every Day
By [http://ezinearticles.com/?expert=Gregory_L_Gomez]Gregory L Gomez
For those of you concerned about losing weight, improving your daily healthy eating habits are key points that need to be developed and consistently maintained. Instead of cramming three large meals into your body every day which will often be an excess, when planned accordingly you should be eating at five different times throughout the day.
By providing your body with five different opportunities to take in food, you prevent yourself from going into hunger mode where you start craving anything and everything. It is typically in these situations when the unhealthy stuff makes their way into the body and at amounts that are quite abundant.
Think about the last time you felt as if you were starving and what you ate at the next meal. More than likely you ate an excessive amount of food trying to quench that hunger feeling that was consuming your every thought.
Healthy Eating 5 Times Every Day Is Possible When You Take Time To Plan
These are the types of situations you want to avoid at all costs since it's these moments that are the epitome of binge eating. That is why it is imperative you plan out your meals and snacks for each day so that healthy eating becomes your top priority and your ticket to weight loss.
You will find that by giving your body five healthy eating, appropriately portion sized amounts of food, your body will be nourished throughout the entire day and never be yearning to be fed.
Therefore even though you will be eating at five different times moments during the day, you will still be able to keep your daily calorie total between 1,200-1,600 adjusted as you see fit or as your needs require. When you appropriately time your meals and snacks as per the following schedule, healthy eating five times a day is the perfect solution to put you on track towards living a healthy life.
Breakfast - 8am
Nutritious Snack - 10:30am
Lunch - 12:30pm
Nutritious Snack - 3pm
Dinner - 6pm
*adjust the times to fit with your daily schedule
Let's look closely at the food/snacks a typical day could consist of so you get an idea of how to plan.
Your breakfast meal can consist of oatmeal with raisins, a whole wheat english muffin with peanut butter and honey, or an egg white only, mushroom, and tomato omelette with non-fat milk. Each one of these options hovers around 250 calories. Your nutritious snack, a fruit or a bag of raisins with almonds, chased down with a bottle of water - 150 calories. Your lunch can consist of a turkey, spinach, tomato wrap with a fruit or one of the many frozen Lean Cuisine Meal options - 350 calories. The mid-afternoon snack consisting of either a granola bar or veggies with lite ranch dressing along with a bottle of water - a meager 150 calories. Finally dinner of grilled chicken and vegetables or whole wheat pasta and a salad - 400 calories.
Even though you are eating at five different times throughout the day, since you will be consuming healthy foods in appropriate portion sizes you will still have a daily overall calorie total at a healthy amount. After tallying up all five eating moments listed above, you arrive at just 1,300 calories!
Healthy Eating Every Day Will Soon Lead To Healthy Habits And Weight Loss
Just keep in mind that healthy eating five times a day will provide you will numerous confrontations with food and if you allow yourself to be persuaded into grabbing that bag of potato chips, pouring that large glass of soda, getting second servings of food, or snacking on other junk food, your overall calorie total will go up and over your daily target amount.
Develop healthy eating habits by preparing your meals and snacks in advance so you know exactly what you will be having the following day. By doing so you will not be confronted with situations that may lead you into an unhealthy situation. Also, with a specific plan in hand, you have complete control over your portions and will be able to keep each eating instance healthy and appropriate.
Gregory L. Gomez, M. Ed, an elementary school teacher for 13 years, now on a mission to develop a healthy life, lose weight, and finally get in shape. Follow his progress on http://healthychoicesinlife.com as he strives to lose 60 pounds through dedicated exercise and healthy eating. Get a FREE monthly Healthy Choices Newsletter along with FREE Healthy Eating Ebook just for stopping by at [http://healthychoicesinlife.com/programs]http://healthychoicesinlife.com/programs.
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5 Foods To Help You Feel Fuller For Longer
By [http://ezinearticles.com/?expert=Anna_E._Mason]Anna E. Mason
Filling Foods
Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast? At some point, we've all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat, and most of all, weight gain. It sounds contradictory, but eating can actually suppress your appetite - as long as you choose the right foods.
Try one of these foods as a filling snack to keep you feeling fuller for longer and the 'fridge monster' at bay.
Water. We can mistake thirst for hunger. It is essential to drink between 1.5L and 3L each day depending on the size of person, how active you are and the climate. Ensure you have water to hand no matter where you are - in your car, at your desk, always carry a bottle with you. Many fruits and vegetables are high in water content, which provided volume and weight but not calories and are handy to keep you hydrated and feeling full. Including salad vegetables with your lunch and cooked veggies in the evening will help to keep you feeling fuller for longer.
Fibre. High fibre foods not only provide volume, but also take longer to digest. Making you feel fuller for longer on fewer calories. Classic examples are vegetables, fruits and whole grains.
Fat. Fat is high in energy and contains protein which will help to keep you feeling full and keep the cravings away. All nuts have heart-healthy fats, but almonds contain the most fibre serving, which can keep you fuller, longer. Eating about 15 almonds between lunch and dinner can stave off that 4PM energy dip, helping you avoid those crisps and cakes in the break room. Interestingly, one study suggested that our bodies may not absorb all of that fat in almonds, which might lead to an overall lower calorie intake when eating them.
Eggs. A recent study found that overweight people who ate eggs for breakfast took longer to get hungry later. This is useful for everyone, not simply those who wish to lose weight. The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full. Eggs are a perfect combination of protein and fat, so they're more satisfying than other breakfast foods.
Avocados. The green, creamy flesh of an avocado isn't just tasty - it's also filled with fibre and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. Foods high in fibre and rich in fat take longer to digest, allowing you to experience less overall hunger - and possibly take in fewer calories. Research also shows that avocados' oleic acid, a monounsaturated fat, tells your brain that your stomach is full.
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