- Focus on fiber. Eat foods rich in fiber, especially those made with whole grains, to help reduce the risk of several cancers.
- Find healthy fats. Meals containing olive oil or fish help protect against cancer, and avoiding fat from meat, dairy, and processed foods may decrease cancer risk.
- Go vegetarian. Lower cancer risk by eating plenty of fruits, whole grains, legumes, and vegetables (especially tomatoes and cruciferous vegetables like cabbage), which helps to optimize body weight, immune function, hormone regulation, and to avoid meat-related carcinogens.
- Avoid alcohol. Use alcoholic beverages in moderation or not at all to reduce the risk of many cancers.
- Get regular checkups. Many cancers can be prevented or discovered in the early stages with screening tests available through your doctor.
Friday, December 19, 2008
Add protein powder or bee pollen granules to this shake for an extra energy boost. Peel banana and wrap in plastic before freezing.
1 frozen banana, cut up
1/2 cup plain nonfat or soy yogurt ( plain yogurt for estrogen + breast cancer)
3/4 cup fresh strawberries
Combine all ingredients in a blender and puree until smooth and creamy. Pour drink into a glass and dust with nutmeg.
Yield: 2 servings
Saturday, November 8, 2008
To prepare spaghetti squash, cut the gourd in half lengthwise and remove the seeds, sprinkle some olive oil, sea salt, pepper and garlic on top, then bake( 350 for 1 hour) or broil (20 minutes) until tender. Once cooked, use a fork to rake out the "spaghetti-like" stringy flesh, and serve with any Pasta vegatable sauce you would use on noddles..
Spaghetti Squash can be stored at room temperature for about a month. After cutting, wrap in plastic wrap and refrigerate up to 2 days. Spaghetti squash also freezes well. Available year-round - season early fall through winter.
Cut the squash at the bulb or wide part. (Set the bottom piece aside. It may be used peeled and cubed for soup/stews). Peel and cut the longer end into strips, like french fries. Season lightly with olive oil and sea salt. Bake @ 450 for 10-15 minutes. Broil for the last 5 minutes to slightly brown and crisp.
Saturday, November 1, 2008
Wednesday, October 22, 2008
SWEET POTATO MASHED
A perfect pre-race meal that's easy to prepare and packed with loads of carbs.
- 2 pounds sweet potatoes, peeled and cut into one-inch pieces
- 1/4 cup whole milk
- 1 teaspoon freshly grated ginger
- 1/4 teaspoon grated nutmeg salt and freshly ground black pepper
Place sweet potatoes in a large saucepan and add enough cold water to cover. Bring to a gentle boil over high heat and cook for approximately 10 minutes, or until tender. Combine milk, ginger, and nutmeg in a small saucepan and warm over medium heat. Drain the potatoes, return to the pan, add the milk mixture, and beat with a potato masher or handheld mixer until smooth. Season to taste with the salt and pepper. Makes five servings.
Calories: 200 Fat: less than 1 g Protein: 2 g Carbs: 45 g vitamin c: 40% Daily Value
Sunday, October 5, 2008
Monday, September 29, 2008
You will need;
2 boxes of chicken stock
1 can crushed tomatoes with basil
1/2 to one 1lb. of chicken ( I used 3 boneless, skinless breasts)
Zucchini and squash
tiny red potatoes
Sea salt and crushed pepper
Pour chicken stock and tomatoes in a large pot on low/med.
Add rosemary, basil, cut up zucchini and squash, potatoes, carrots, salt and pepper.
Saute chicken, onion and some basil in pan till chicken is cooked.
Add to the pot. ( I cut the chicken up before adding)
Let cook on medium for 1-2 hours.
You can substitute different veggies if you don't like these.
Enjoy on a cool night or great if you have a cold or flu.
Wednesday, September 24, 2008
They have weekly specials, coupons in the mail and I am finding their prices to be equal to or even better than places like Wal Mart and Target.
For instance, organic 2% milk is cheaper there than Wal Mart & Target. However it is nice that these larger stores are now carrying many choices for organic and healthier foods.
My favorite things to get at Central Market are ~ milk, chicken, ground beef, bison meat and lunch meat. All organic with no hormones, preservatives, nitrates,etc. Of course all the fruits, veggies, whole grain breads, granola, herbal teas and coffee.
Eating organic is something I think everyone should consider, not just when you have a health crises. My thought is "pay now or pay later". There is such a rise in breast cancer, all cancers and children developing too early ( hormones) not to mention all the other health issues we have. This is just one way to live healthier and hopefully prevent disease and illness by making smart, healthy food choices.
Choose good "Food 4 Life"~ Elayne
Wednesday, September 17, 2008
Steel Cut Oats ( you need 30 minutes to let cook on stove top) with sliced strawberries and organic maple syrup. Just add the berries and syrup when oats are cooked.
Garden Omelet~ I use one egg, Chris has 2. Just add your favorite veggies and some shredded cheese to the omelet. Again, we use veggies from the garden so it is full of flavor. You can buy free range, organic eggs just about everywhere.
- Turkey Spinach wraps ~ tomato basil wrap, turkey , cheese , baby spinach, grape tomatoes, avocado & dressing of choice. You can get lunch meat without added hormones and nitrates from whole foods and central market.
- Amy's Organic soups~ we really like the southwest black bean and split pea. These are in a can so the sodium is high.
- vegetable pizza- pizza crust ( whole wheat) tomato pizza sauce, organic shredded cheese and toppings of your choice. I use vegetables and herbs from my garden.Usually, green peppers, basil, tomatoes, mushrooms and onions. This is so full of flavor without all the grease and preservatives.
- Chicken salad~ I buy pre made chicken salad and put a scoop on top of baby spinach. Add grape tomato's, green peppers, feta cheese and Briannas blush wine vinaigrette. You can add any veggies you want to this.
- Rosemary water with lemon ~ filtered water with fresh cut rosemary and lemon balm ( you can also use sliced lemon). Let it sit for a few hours in the fridge to enhance the flavor.
- TAZO Tea Calm or Easy Now, Traditional Medicinals~ a blend of chamomile,rose petals & soothing herbs. Great before bed or for stress/anxiety.
This is definitely our favorite food to eat prior to a run, especially a long run. We ran the entire half marathon on this sandwich.
You can add any veggies to this, we also cut up and add mushrooms to the sauce. It is full of flavor from the veggies with a "kick" from the crushed chili peppers.
Monday, September 1, 2008
Any flavor sherbet you want ( we like Raspberry). Add a scoop of sherbet in a bowl and cover with a scoop of fruit cocktail.
Very Refreshing ~ I like to put the fruit cocktail in the fridge and get it cold before serving.