April is Cancer Awareness Month
Top Cancer Fighting Foods
Finally, modern science is realizing the importance of a healthy diet in the prevention and treatment of many common health conditions, and the role of diet in the prevention of cancer is becoming increasingly clear. There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.
The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.
Some of the top cancer preventing foods are thought to include:
Tomatoes
Tomatoes have long been known to provide many health benefits, and they are thought to play a role in the prevention of many forms of cancers. One of the most significant benefits of the tomato is thought to lie in the fact that it contains strong antioxidant properties. Antioxidants are thought to interfere with the cell damage that can be caused by free radicals. Free radicals are a natural part of the aging process, and they have been implicated in a number of different types of cancer.
Blueberries
Blueberries are another fruit rich in all important antioxidants, and for this reason they are thought to play an important role in the prevention of many kinds of cancers. Blue and purple fruits, including blueberries are thought to lower the risk of some cancers, and they also are thought to improve memory function, promote a healthy urinary tract and even mitigate the effects of aging. Blueberries contain many healthy phytochemicals and phenolics, which are currently being studied for their anticancer and antiaging benefits.
Cruciferous Vegetables
All varieties of cabbages and related plants, including such popular choices as broccoli, cauliflower, kale, Brussels sprouts and bok choy, are very rich sources of calcium. However, red cabbage is one of the best sources of not only calcium, but flavonoids. These flavonoids are responsible for the rich purple color of red cabbage, and they are thought to have strong antioxidant properties. Red cabbage is perhaps the richest source of flavonoids in the vegetable world.
Red Beets
As with red cabbage, it is the flavonoids abundant in the food that give red beets their distinctive color. Red beets are a rich source of many important nutrients, including the antioxidant vitamins which are thought to play an important role in preventing many types of cancer.
Spinach
Spinach is one of those valuable dark green leafy vegetables that nutrition experts recommend. Spinach is one of the most nutrient dense foods available anywhere, and it is a rich source of both vitamin C and beta carotene. Both vitamin C and beta carotene are known to be powerful antioxidants, and studies have shown these antioxidants to play a role in cancer prevention. In addition, spinach is a rich source of folic acid, a vital nutrient for women of child bearing age. Studies have shown that those who eat two or more servings of spinach per week have considerably lower levels of breast and lung cancer.
Garlic
Studies focused on the health benefits of
garlic have shown time after time that garlic really does live up to its strong reputation for being a food that promotes overall good health and wellness. It is thought that the same sulfur containing compounds that give garlic its pungent aroma and its strong flavor also are able to protect people from cancer by neutralizing common cancer causing compounds in the environment. In addition, the compounds in garlic are thought to be capable of slowing the growth of tumors.
Whole Wheat
In a recent study of the health effects of whole wheat products, scientists have found that those women who eat a lot of whole wheat in their diet have a significantly lower risk of both breast cancer and heart disease, two major killers of women. The wide variety of whole wheat products on the market, including pastas, cereals and breads, mean that it is quite easy to fit these healthy foods into any diet.
Oranges and Grapefruits
Oranges are among the most delicious, and most nutritious of all fruits. Oranges have long been loved for their great taste and their high vitamin C content, but oranges have shown significant benefits in preventing some forms of cancer as well. In addition to vitamin C, oranges are rich in many other anticancer compounds, including over 170 phytochemicals. In addition, oranges are rich in compounds known as limonoids. These limonoids are what give oranges and other citrus fruits there tangy and slightly bitter taste, and they are thought to be highly effective anticancer compounds.
Grapefruits like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.
Strawberries
Strawberries are thought to be among the strongest of all anticancer foods, and a recent study found that those who consumed the most strawberries in their diet were up to 70% less likely to develop many types of cancer. Many other deep colored varieties of berries, such as blueberries, raspberries, cranberries and blackberries, may share the anticancer properties of strawberries.
The orange-yellow spice turmeric, best known for its role in Indian curries and other Asian dishes, fights cancer because of an active ingredient, curcumin, that's a powerful antioxidant. Researchers at Ohio State University in Columbus reviewed numerous animal studies and concluded that curcumin demonstrated anti-cancer effects at all stages of tumor development. Researchers in France and Britain also have concluded in laboratory tests that it prevents and slows tumor cell growth.
Pumpkin
Pumpkin, along with carrots, squash, red and yellow peppers, and sweet potatoes, are excellent sources of beta carotene. Eaten regularly, these powerhouses help reduce the risk of many types of cancer through their potent antioxidant capacity.
Pineapple
Pineapple is a good source of the antioxidant vitamin C. In addition, it contains the enzyme bromelain, which may protect against breast and lung cancer.
Apple
In addition to their antioxidant benefits, apples contain the plant chemical quercetin, which has been shown to reduce lung cancer risk and slow the growth of prostate cancer cells.
Nuts
Teas: Green Tea and Black tea
Teas
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).
February is Healthy Heart Month
We all know eating certain foods can increase your heart disease risk but it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are seven heart-healthy diet tips from the Mayo Clinic. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
1.
Limit unhealthy fats and cholesterol.
Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
2. Choose low-fat protein sources.
Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.
3. Eat more vegetables and fruits.
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you'll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don't have lots of added sodium or sugar. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes.
4. Select whole grains.
Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal.
5. Reduce the salt in your food.
Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).
You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don't forget about the processed foods. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly.
6. Practice moderation.
In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.
A heart-healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish about the size of a deck of cards. This makes room on your plate for servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. Don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
7. Plan ahead: Creating daily menus.
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have roasted salmon one evening, try a vegetarian bean dish the next night. This helps ensure that you'll get all of the nutrients your body needs.
Incorporate these seven tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
Ordering O’Delish menu items will add variety to your weekly menu as well as help you with portion control and making informed nutritional choices.
Resolutions should be do-able
Excerpt from Langley TimesASK THE DOCTORS - Dr’s Karen & Gurdev Parmar from Integrated Health Clinic
So here we are again the beginning of a new year, during what continues to be an incredibly interesting time in our world’s history. We have collectively lived through a worldwide economic recession unlike any in past. More at home, we look forward to hosting the Olympics and the world.
Undoubtedly, athletics performed at the highest level elicits feeling in most people. Feelings to be healthy like athletes, some of us desire their peak conditioning, and others want to look as good as they do. Whatever the motivation, let this year mark the beginning of a new chapter in your health goals, the best year yet.
Many of us choose to make New Year’s resolutions. It is our sincere hope that resolutions that are made are moderate and maintainable in nature. The resolutions should be made to be do-able and not just in the short term. We offer some ‘pillars of health’ suggestions that can easily be maintained on the long-term basis.
Start by eating a WHOLE FOOD DIET. And no, this does not mean eating expensive. A whole food diet chooses food found in their most natural state. For example, eating whole brown rice is much less expensive than eating refined brown rice flour products such as bread and crackers. A tasty snack like a handful of nuts and seeds with a piece of fruit is a lot less expensive (and better for you) than a scone and a latte. Whole foods include whole grains, beans, nuts, seeds, meat, dairy, fish, eggs, fruits and vegetables.
Exercise is a powerful means to attaining long lasting health, and can be done for absolutely free. A brisk walk with some sit-ups and push-ups provide an exercise do-able program, even for those who have been sedentary. There are thousands of studies on exercise and its positive effects on health. Go out there and get moving!
And yes, in addition to diet and exercise program pillars, give some thought and effort to ensure you are getting adequate levels of sleep, water, socialization, happiness and laughter. Pillars in their own rights.
We live in a beautiful playground that has all the sporting activities we could ever need. We have grocery stores and health food stores a plenty that make all your food needs easily accessible. There are numerous experts that you can aid you by “coaching” you through this process. Let’s all choose to make 2010 our year of health so we can all be in great shape for Olympics and beyond.
October – We were featured in The Province
See the article here! or read below.
What is your business? We prepare home-style meals that are ready to go, fresh or frozen. We specialize in healthy meals for individuals, couples and families, and offer some healthy baking, too. People can come to the store and pick up a fresh meal or choose a frozen meal to take home to heat. They can also order by phone or online so the meals are ready for pick up.
How did you get started? My sister and I both love to cook and we thought there was a market for tasty meals prepared with high-quality ingredients — organic vegetables and grains when possible — and no preservatives or additives. We tried being personal chefs first, but you don't reach too many people when there are just two of you. We had a desire to see better-quality, ready-made food so people who are too busy to cook don't have to rely on fast-food restaurants. After perfecting our recipes, we set up a commercial kitchen and a storefront in central Surrey.
What are a couple of your more popular meals? The turkey meatloaf seems to just walk out of here, and we can't seem to make enough tortilla pie. We also make hearty soups and grain salads; chili and other entrees. We always have a couple of vegetarian options as well. Our baked goods, such as high-fibre muffins and gluten-free cookies, are also very popular.
What do you like best about owning your own business? I love the challenge, the excitement of seeing things work. And I get to wear so many hats. My sister loves to be in the kitchen, planning menus and making the meals. I have an accounting background so I do the other things.
What is your biggest challenge? Wearing all those hats in an organized fashion.
Future plans? We'd like to see our customer base grow. We'd also like to see our meals and baking available in select stores. This fall, we're starting a hot-lunch program for a local elementary school and it will be interesting to see where that takes us.
June – A Fresh Crop is Finally Here
I love farmers markets, they truly mark the beginning of summer for me and after a long winter of mainly root vegetables the first fresh greens of the year are sooo delicious.
Spring and Summer weather is here, which means more opportunities to get outside and be active and more choices and finally more choice for our fresh fruits and vegetables. Fresh fruits and vegetables are the quintessential nutrient-rich, low-calorie foods. So why do so few people eat the recommended amounts? Here are some frequently cited barriers:
• They’re too expensive.
• My small grocery store only sells apples and bananas.
• I don’t know how to select fresh fruits and vegetables.
• They don’t taste good.
• I can’t cook.
Sound familiar? Fortunately, there are some great resources out there that can help you overcome these barriers, the best being the Farmer’s Markets. In addition to your weekly trip to the supermarket or grocery store, consider stopping at a nearby farmer’s market. Farmer’s market produce is usually locally grown, offered at lower prices, and very fresh, sometimes picked that morning. The farmers always like to talk about their products so they will guide you in your selections. There are samples out for tasting at a lot of booths and recipes too. It is a great way to spend a Saturday or Sunday morning. Take the kids and see how much fun it is for them to see food in a different setting that a supermarket. The abundance and beautiful displays make for wonderful photo ops. There is usually music and something for the kids to do, great coffee and awesome baking. O’Delish will be at the White Rock Farmers Market promoting our Healthy Meals for Busy People on June 28, July 13, September 6 and October 11 and the Langley Community Market on July 8, 29 and August 19.
May – A Fresh Crop is Finally Here
I love farmers markets, they truly mark the beginning of summer for me and after a long winter of mainly root vegetables the first fresh greens of the year are sooo delicious.
Spring and Summer weather is here, which means more opportunities to get outside and be active and more choices and finally more choice for our fresh fruits and vegetables. Fresh fruits and vegetables are the quintessential nutrient-rich, low-calorie foods. So why do so few people eat the recommended amounts? Here are some frequently cited barriers:
• They’re too expensive.
• My small grocery store only sells apples and bananas.
• I don’t know how to select fresh fruits and vegetables.
• They don’t taste good.
• I can’t cook.
Sound familiar? Fortunately, there are some great resources out there that can help you overcome these barriers, the best being the Farmer’s Markets. In addition to your weekly trip to the supermarket or grocery store, consider stopping at a nearby farmer’s market. Farmer’s market produce is usually locally grown, offered at lower prices, and very fresh, sometimes picked that morning. The farmers always like to talk about their products so they will guide you in your selections. There are samples out for tasting at a lot of booths and recipes too. It is a great way to spend a Saturday or Sunday morning. Take the kids and see how much fun it is for them to see food in a different setting that a supermarket. The abundance and beautiful displays make for wonderful photo ops. There is usually music and something for the kids to do, great coffee and awesome baking. O’Delish will be at the White Rock Farmers Market promoting our Healthy Meals for Busy People on June 28, July 13, September 6 and October 11 and the Langley Community Market on July 8, 29 and August 19.
Here are some of the farmers markets near us:
