Cancer Prevention, Part 1 (of 6)

The importance of getting 5 – 9 servings of fruits and vegetables per day is shown throughout the section on “Cancer” in Selene Yeager’s and Preventions’s The Doctor’s Book of Healing Foods (2008).  Not only that, but you need to get a variety of colors (of fruits and vegetables) every day.  As the slightly removed female relatives in my family (a cousin and 2 great-aunts) had breast cancer, including as early as at the age of 48—my current age!—part of what I eat is with the aim of cancer prevention, among other chronic diseases.  This is the first part (of 6) on cancer prevention, as its covered by the aforementioned 96-page book.  “Study after study shows that a healthful diet—eating less fat and getting more fruits, vegetables, whole grains, and legumes—can vastly reduce the risk of cancer.” (Yeager & Prevention, 2008,  p. 12)

Getting in antioxidants (that fight free radicals, caused by pollution and chemicals in our environment, that lead to disease) happen when you get a “rainbow” of fruits and vegetables, such as:  beta-carotene in pumpkin, sweet potatoes, and carrots, as well as spinach and kale; lycopene in tomatoes and watermelon; lutein in collard greens and other leafy greens; and vitamin C in all sorts of produce, from oranges to red peppers. (Yeager & Prevention, 2008).  “[D]on’t forget plant foods that AREN’T colorful fruits and vegetables such as, nuts, whole wheat bread, beans, and vegetable oils, for their antioxidant nutrients such as vitamin E and selenium.” (Yeager & Prevention, 2008,  p. 13)

Another healing type of food for cancer is black or green tea.  This means if you go to McDonald’s or Popeye’s you can get iced [black] tea; and, if you go to Starbucks {a coffee shop franchise, or most independent coffee shops too—SD} you can get either iced or hot black or green tea—and you’ll be helping to prevent yourself from getting cancer! 

Whatever the cancer stage, tea can help.  Cancer researcher Hasan Mukhtar, PhD, of the department of dermatology at the University of Wisconsin, has seen tea stop cancer at each stage of its life cycle, arresting both its growth and spread.  And where cancerous tumors have already formed, he has seen tea shrink them. (Yeager & Prevention, 2008,  p. 13-14)

STAY TUNED!  Cancer Prevention, Part 2 will cover how vegetarian diets, berries and fiber help your immune system or colon.

Reference:

Yeager, S. & Prevention.  (2008).  The doctor's book of healing foods.  Rodale Inc.

DISCLAIMER:  I am not a licensed healthcare provider.  If you have a health concern, consult with a nurse practitioner, M.D., naturopathic doctor (ND), pharmacist, or other healthcare practitioner.}

 

November is Diabetes Month

Since loss of abdominal body fat eliminates 1 risk factor for diabetes, my quest for weight-loss gems is mainly meant to reverse my pre-diabetes (and abdominal body fat) or to prevent diabetes in African-Americans—one of the population subsets for whom diabetes is present, in addition to in my family, more than among European-Americans.  November is Diabetes Month, so, for some good weight loss tips, that also DO NOT increase blood sugar, I picked 10 from the “100 Best Diet Tricks of All Time” by Melissa Daly, in the November 2012 issue of Health magazine, namely:

#16:  Get 6 to 8 hours of sleep a night.  Without it, the appetite hormone ghrelin increases, which could result in weight gain…--Manuel Villacorta, RD, author of Eating free

FILLING FOOD PAIRS:  Snacks that combine fiber and protein produce a greater sense of fullness, nix carb cravings, and banish hunger, …Try these super-satisfying pairs (or mix and match).

#46:  bell peppers and hummus {pureed chickpea dip—SD}

#47:  broccoli and low-fat cheese

#54:  Hang a sweat calendar on your fridge and mark the days you exercise so you’ll stay clear about your goal.

#61:  “Weigh yourself every day to stay on track.”—Cindy Santa Ana,  43, health coach who lost 50 lbs.

#65:  “Eat in the right order.  Eat vegetables first to naturally have more of them and ultimately eat fewer calories.”—Dawn Jackson Blatner

#70:  “During your workout, rest no more than 30 seconds between exercises.  This will dramatically bump your calorie burn.”—Jillian Michaels, fitness expert, via Twitter

Cravings usually pass within 10 minutes.  Distract yourself by:

#86:  Facebooking {an online community at www.facebook.com that asks for status updates after you signup—SD}

#89:  Have a bowl of vegetable soup before lunch {or dinner!—SD}; you’ll eat 20 percent fewer calories at the meal.—Research by Barbara Rolls, PhD, at Pennsylvania State University

EAT FIBER AND PROTEIN AT MEALS:  They help keep sugar levels balanced so you won’t give in to cravings, says Tanya Zuckerbrof, RD {registered dietician—SD}, author of The miracle carb diet.  Follow her plan below and lose up to 10 pounds in a month (if you do 3.5 hours of cardio per week).  Eat 3 meals and a snack a day (after week 1, add a second snack).—{The magazine lists 3 choices under each subheading:  Breakfast; Lunch/Dinner; and, Snacks.—SD}

Lunch/Dinner (about 400 calories)--#97:  Prepare a Kashi Steam Meal like Sesame Chicken; serve with 1 cup frozen spinach, prepared according to package. {Frozen Kashi meals can be found at any major grocery chain, and they are FILLING!—SD}

You might only be able to add a few of these immediately…but, even if you only end up doing those FEW, you’ll probably help your diet along (or help to keep excess weight from being gained!) AND lower your risk for getting diabetes.

Which of the listed diet tricks interest you?  Did this blog post inspire you to go out and get this month’s Health magazine (for the other 90 tips)?  How hard (or easy) of a time do you find in getting yourself to start, and continue, these 10 tips?

I welcome your comments below…Or email me on:  shelleydryden@gmail.com

{DISCLAIMER:  I am not a licensed healthcare provider.  If you have a health concern, consult with a nurse practitioner, M.D., naturopathic doctor (ND), pharmacist, or other healthcare practitioner.}

Reference:

Daly, M.  (2012, November).  Best shape:  100 Best diet tricks of all time.  Health, 37 – 44.