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Cruciferous Veggies Fight Cancer

We all know that eating your veggies is good for your health.  Now studies show that eating cruciferous

Veggies that are cruciferous
Broccoli, cabbage, cauliflower, brussel sprouts….

vegetables can actually fight cancer!  Even adding these vegetables to your diet once a week can make a positive difference.  

Eating your cruciferous vegetables can decrease your risk of certain cancers by 32%.  Studies have shown that eating more of these vegetables can decrease your risk of mouth, stomach, colon, esophagus, liver, pancreas, breast, ovarian, prostrate and kidney cancers.

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts and bok choy.  These vegetables contain vitamins, minerals, and fiber which protect against colon cancer.  Cruciferous vegetables also have compounds called indoles and isothiocyanates.   These compounds help reduce inflammation and prevent DNA damage.  Inflammation and DNA damage are both risk factors for cancer.

There is also another cancer-fighting compound in these vegetables called myrosinase.  This is an enzyme that activates another anti-cancer, anti-inflammatory compound.  Cooking lessens the strength of myrosinase, so it’s best to eat these vegetables raw or to steam them.

There are other benefits from eating more cruciferous vegetables:

Stimulates the immune system

Protects the brain

Balances blood sugar

Supports detox

Balances estrogen

Shrinks tumors

Here’s a great way to enjoy Baby Bok Choy:

Sauteed Baby Bok Choy

What You Need:

2 cloves of garlic

olive oil

fresh grated ginger

red pepper flakes to taste

1 tbsp soy sauce low sodium

1.5 lbs baby bok choy (cleaned and ends cut)

1 tbsp water or chicken stock

toasted sesame oil for drizzling

What To Do:

1.  Saute garlic, ginger and red pepper flakes in saute pan about 45 seconds or until fragrant.

2.  Add bok choy and make sure to cover with oil.  Cook 2 minutes.  Add soy sauce, water then cover pan and cook another 2 minutes.

3.  Uncover and cook until liquid is almost gone.  About 3 minutes.

4.  Remove and serve with sesame oil drizzled on top.

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Colon Cancer in 2017

Colon cancer is the third most common type of cancer in both men and women.  In 2017, there will be about 95,000 new cases of colon cancer and 40,000 cases of rectal cancer diagnosed in the U.S. and 

2017 colon cancer
Colon cancer in 2017

 27,000 men and 23,000 women will die from this disease.  

Colorectal cancer rates continue to decline in those over the age of 50 due to screening.   Colonoscopy screening is very effective at finding precancerous polyps and removal is easy.  Colorectal cancers are usually slow growing.  Regular screening can prevent these disease from becoming deadly.  The Colorectal cancer incidence rate has dropped more than 30% since 2000.

Unfortunately, the colorectal cancer rate is increasing for Gen Xers and Millenials under the age of 50.  This rate has increased by more than 20% from 2000-2013.  This rise in colorectal cancer is due to increasing rates of obesity and unhealthy diets.  Another factor is the lack of physical activity and sedentary lifestyle of younger adults.

There are things you can do to lower your colorectal cancer risk.  

1.  Stay at a healthy weight!.  Cancer risk increases as the amount of belly fat increases.  

2.  Exercise.  Regular moderate exercise lowers your risk of colorectal cancer and polyps.  More strenuous exercise is even more effective at lowering your risk.

3.  Diet.  Stick to a diet low in red meat and get rid of processed meats which are linked to an increase in colorectal cancer.  Increase your intake of fruits, veggies and whole grains to lower your risk.  Fiber from whole grains is also important for a healthy diet.

4.  Avoid too much alcohol!  Studies show those who drink a lot of alcohol have an increased risk of cancer, men having a higher risk than women.

5.  Quit smoking!

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Fruit for Athletic Performance and Stamina

Many Fruits are for Athletic Performance and Stamina but these are the best.

workout fruit
Eat certain fruits when you workout –>

When most people think about athletic strength and diet, protein is the most popular food.  Protein does build muscle and it also repairs them after a heavy workout.   Fruits and veggies contain micronutrients that are necessary for optimal health and performance.  These powerful nutrients produce energy and help tissue recovery during athletic training.  If the body does not get enough fruits and veggies, the body can suffer fatigue and muscle damage.  Lack of these foods can also cause a  lack of muscle strength and it can adversely affect the immune system.  Fruits and veggies are necessary for sports performance, recovery and overall fitness.

For those who exercise at a very high level, there can be a higher risk of illness and infection.  Athletes need more anti-oxidants contained in fruits and veggies to stay healthy.  Vitamins A, C, E and  magnesium and potassium come from fruit and keep the immune system strong.  They also provide strength to the muscles.  These anti-oxidants protect the body against free radicals which can damage cells.  

Vitamin C is found in berries, oranges, grapefruit, kiwi, brussels sprouts and kale.  Vitamin C supports the white blood cell production and keeps the immune system healthy.

Vitamin E is found in olive oil, seed oils, kale, tomato, spinach and other leafy green veggies.  Vitamin E improves stamina during exercise.

The B Vitamins help with energy metabolism, muscle and nerve conduction.  They are in legumes, nuts, seeds, veggies and fruits.

Magnesium and potassium are all necessary for healthy muscles and nerve function.  These minerals are in green veggies, avocado, figs, apricots and bananas.

Quercetin is a flavonoid in fruits and veggies It improves mental and physical performance and can reduce risk of infection during heavy exercise.

Its easy to add more fruits and veggies to your diet.  Try a breakfast smoothie with your favorite fruits or bring an apple or banana to work to snack on during the day!  Its important to get 5-7 servings per day to keep your body healthy and for better workouts!

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Snacks that Actually Lower your Cholesterol

healthy snacks
Cholesterol lowering Snacks

Snacking is something that everyone does every day.  We snack for all kinds of reasons whether it is to get energy or because we are bored at work.  The average person consumes more than 600 calories from snacking each day.    It is important to choose  healthy snacks so you avoid adding inches to your waistline.

Snacking can also be a  big contributor to your cholesterol level.  Choosing the right healthy snack can actually lower your LDL or “bad”  cholesterol.  Choosing the wrong snacks can cause your bad cholesterol levels to increase.

Skip the chips or other vending machine processed snacks which are “bad” for you.   Try these healthy snacks that will help you lower your LDL level:

Apples are full of anti-oxidants.  Eating 2 per day can help slow down the oxidation of LDL cholesterol and help prevent the build up of plaque.  Be sure to bring apples to work to snack on and they go great with some organic peanut butter!

Grapefruit contains liminoids which are phytochemicals that destroy LDL.  If you take statin meds, you may not be able to eat grapefruit so be careful.

Nuts and Seeds are also cholesterol busters!  Seeds like pumpkin, flaxseeds and sunflower seeds are filling and healthy.  Almonds, cashews, walnuts and pistachios can lower your  bad cholesterol.  Just be sure not to eat too many nuts as they are high in calories so 1/4 cup per day is adequate.

Oat Bran is full of water soluble fiber and is also great for lowering cholesterol levels.  Enjoy a bowl of oat cereal for breakfast or for an afternoon snack!

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Cholesterol Busting Blueberry Avocado Smoothie

Cholesterol Busting Blueberry Avocado Smoothie

Blueberry Avocado
Delicious and nutritious blueberry and Avocado

When you have high cholesterol, dietary choices can be confusing.  To find foods that lower your cholesterol that taste good is always a challenge. Cutting down on salt and eating more fiber are great for a healthy cholesterol level.  Adding fish to your diet in place of red meat is also important.

Fruit and fruit smoothies are also a great way to strengthen your heart.  Fruit contains fiber which lowers cholesterol and fruit such as avocados contain omega-3 fatty acids which are also great for heart health.

This smoothie  has protein, phytochemicals, antioxidants and it tastes great!!  This smoothie has monounsaturated fatty acids from avocados.   These fats can lower the risk of heart disease.  Avocados also are high in B-6 and folic acid which are super healthy for your heart!

What You Need:

1 cup frozen blueberries

1 cup coconut water

1/4 avocado

1/2 of a lime juiced

1 serving of vanilla or chocolate vegan protein powder

1 serving of super greens (i use frozen organic greens from Costco)

ice

This smoothie is so delicious and sweet there is no need to add any sweeteners!  Blend all ingredients and Enjoy!  haron Baker

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Blueberries are Best for Health

Blueberries are a super food and super delicious!  These little blue berries can do a lot of great things for your health.  They can lower your cholesterol level, lower your risk of heart disease and diabetes as well!  Blueberries are help improve your sugar levels and insulin sensitivity.

Healthy Blueberries
Best for your Health are Blueberries

Blueberries are higher in antioxidants than any other fruit.  They have Vitamin A, B, C, E and minerals such as copper, zinc, iron and selenium.  Eating a diet rich in blueberries can help boost your immune system.   Eating blueberries also add more hemoglobin and oxygen into your blood.

Blueberries are the best Anti-Aging fruit!  They contain the antioxidant Anthocyanin which makes the blue color.  This antioxidant neutralizes the free radicals that promote aging and disease.

Blueberries also can reduce belly fat. Drinking blueberry juice  can also lower your risk of heart disease and metabolic syndrome.

Blueberries are great for your eyes!  They contain anthocyanosides that slow down age related eye problems like macular degeneration.    They also contain  lutein, resveritrol and Vitamins A, C and E which are all great for ocular health.

Blueberries improve your brain health!  The antioxidants, vitamins and minerals in blueberries can keep your brain healthy.  These vitamins and minerals prevent neuron degeneration and keep the nervous system healthy.

A handful of blueberries improve digestion and prevent constipation!

Lastly,  blueberries are high in fiber and their antioxidants help dissolve bad cholesterol!

There are so many good reasons why we should eat blueberries!  Remember to choose organically grown berries if you can!

Sharon Baker

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Bust Your Belly Bloat!

Bloating is a big problem for women.  Bloating is the fluid build up between the cells in our bodies.  Belly bloat can come from poor digestion, menstruation or too much sodium.  There are some diet tips that can help you get rid of belly bloat and make you feel more comfortable in your clothes.  

Bloating belly
Bust your belly bloat now!

Drinking water with fresh squeezed lemon is a great way to flush your body and get rid of toxins.    One might think that you should not drink water when you are bloated because it would add to the bloating.  The truth is that the body retains water to prevent dehydration.  So when you are bloated, it is the time to add more water, not restrict water.  Lemons are helpful as they act as a natural diuretic.  Add fresh squeezed lemon juice to warm water and it will help reduce the amount of salt in your body.

Celery is another helper to aid digestion and help keep your bowels moving.  Celery has lots of water which can control intestinal gas.   Remember to cook your veggies which makes them easier to digest.

Watermelon is 92% water.  It has natural diuretic properties and it is full of potassium.   A balance between sodium and potassium is important to prevent and control bloating.

Turmeric is another anti-bloat remedy.  It is an inflammation buster and it also helps fight pain as well.  Add some turmeric to your favorite dish or smoothie to reduce intestinal gas.

Yogurt has live cultures and is already pre-digested.  The milk sugar is already broken down which helps reduce gas and bloating.  The active cultures acidophilus and lactobacillus  are great for busting belly bloat.  Add some watermelon to your yogurt for more belly bloat fighting help!

Diet is very important to get rid of bloating.  Choose fresh whole foods instead of processed.  Limit alcohol as it leads to dehydration and that causes bloating.  Get enough sleep and exercise at least 30 minutes a day to keep your fluids moving.

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Fiber Health and Benefits for healthy Body and Colon

The Importance of Fiber to Your Health

Fiber health
Benefits of Fiber and importance.

Adults should eat 25-25 grams of fiber per day for optimal health.  Unfortunately, most adults get 15 grams of fiber or less in their diet.  Fiber is very important for many reasons.   There are 2 different kinds of fiber and both are important.  There is soluble fiber which dissolves in water and comes from fruits, veggies, oats and wheat.  Insoluble fiber leaves the body unchanged and is found in nuts, seeds and celery.  

 Fiber is necessary for good colon health.  A diet high in fiber helps prevent constipation and hemorrhoids.  Fiber adds more bulk to stool so waste and toxins can be more quickly passed and eliminated.  Another benefit of fiber is weight control.  Eating a diet rich in fiber makes you feel fuller, longer.  This means you eat less which helps reduce calories.  

Another benefit of fiber is it helps control blood sugar levels.  Fiber slows down the absorption of glucose into our bloodstream.  This prevents the spikes and drops in blood sugar levels and is very helpful for those who have Type 2 diabetes.

Fiber is also good for people who have high cholesterol levels and heart disease.  Fiber can reduce cholesterol levels and decrease the risk of heart attacks. 

Here are some yummy foods that can help you add more fiber to your diet.  Its always better to get your fiber from whole foods, not processed foods that have added fiber.  

*  Brown rice and oatmeal

*  Chia and flax seeds

*  Berries

*  Beans (black, red, garbanzo)

*  Almonds

Sharon Baker

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Uterine Cancer and Weight Loss

Uterine Cancer and Weight Loss

loss of weight Uterine cancer
Uterine cancer and weight loss

Today in the United States, more than two-thirds of adults are overweight or obese.  The approximate medical cost of obesity is $147-$210 billion per year.   Obesity also costs companies another $4.3 billion per year due to lower job productivity.  

Now there is another great reason to loose weight.  Weight loss is associated to a lower risk of uterine or endometrium cancer.  Endometrial cancer is one of the most common kinds of gynecologic cancer.  More than 75% of this cancer happens to women over the age of 55.  Obese women who loose 5% of their body weight lowers her risk of uterine cancer by 56%.  Women over 50 who loose 5% or more of their body weight lowers her risk of uterine cancer by 29%.  Obese women who loose weight do show the greatest reduction in uterine cancer risk.  Women who gain more than 10 pounds increased their risk of uterine cancer by 26%.  It is never too late to loose weight to lower your risk of this cancer and some weight loss is also beneficial.  

The best way to maintain a healthy weight is through regular exercise and eating a healthy diet.  Increase fruits and veggies and decrease processed foods and anything made with sugar.  Bread and pasta are high in carbohydrates that all turn to sugar and make you gain weight.  Stick to lean proteins like fish or chicken and cut back on your consumption of red meat.

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Egg Yolk or No Yolk?

To Yolk or Not to Yolk?

healthy egg yolks for your body
Egg yolks are very healthy and good for you

There is a lot of confusion about whether it is healthy to eat whole eggs.  Eggs do contain cholesterol and saturated fat.   New research shows that saturated fat does not increase the risk of heart disease and stroke.  In fact,  if you are only eating the egg whites, you are not getting the full health benefits from the egg!  The yolk is the healthiest part of the egg which contains protein, Vitamins, and Antioxidants.  The yolk contains Vitamin A which is great to keep your skin young looking.  The yolk also contains B Vitamins which provide energy and choline which is great for your brain and muscles The saturated fat in the yolk is also important for hormone production and it helps the body absorb vitamins and minerals.  Another benefit of eating the yolk is that it contains the antioxidant selenium which protects against certain forms of cancer.  Yolks also are great for your eyesight as they have lutein and zeaxanthin.   These antioxidants reduce the risk of macular degeneration.

Whole eggs do contain about 70 calories each.  If you are trying to loose weight,  use one whole egg and 2 egg whites in your omelet to save some calories.  Remember…Don’t throw out the yolk!