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Cruciferous Veggies Fight Cancer

fish Mediterranean diet

Cruciferous Veggies that fight and combat Cancer:

coliflower
cancer-fighting compound in these vegetables

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

using Glutathione for treatments
Glutathione is for Many Treatments

updated 1-03-2017

Glutathione is the superhero of antioxidants.

It can help stave off aging, prevent cancer, heart disease, dementia and more.

Great news is our bodies produce glutathione but due to poor diet.  Toxins, pollution, medications, stress and aging, the glutathione gets depleted.  When the body does not have enough glutathione, our cells are attacked. Free radicals and we are more susceptible to oxidative stress, infections and cancer.

The reason glutathione is so powerful is because it contains sulfur. Sulfer is a sticky, smelly molecule.  It behaves like fly paper and all the bad stuff in our body like free radicals and toxins like mercury stick onto it.  Good news is there are easy ways to boost your glutathione level.

1.  Eat More Cruciferous Veggies like broccoli, cabbage and cauliflower.  These veggies also help the liver detox the body.

2.  Eat more Fruits and Veggies.  They are high in Vitamin C and E.

 These can be found in strawberries, mangoes, oranges and veggies like kale and spinach.  Nuts and seeds are also packed with Vitamin E!

3.  Consume foods rich in Proteins and Amino Acids.  Eggs and whey protein are excellent sources of sulfur.

4.  Eat more glutathione rich produce.  Like raw avocado, asparagus, spinach, squash, melon, peaches and grapefruit.

5.  Be Active.  Get 30 minutes a day of vigorous aerobic exercise and 20 minutes of weight training 3x per week.

Glutathione regulates the production of hydrogen peroxide. This is a valuable signaling compound in small amounts but which promotes oxidative.  This is destruction of the cellular machinery in larger amounts.

Glutathione maintains vitamins C and E in their reduced, active forms.

On top of all these antioxidant functions, our cells use glutathione to make drugs.  Also toxic chemicals more water-soluble so they can be excreted.

Glutathione neutralizes lipid peroxides.  Nasty, dangerous breakdown products of the delicate and precious polyunsaturated fatty acids. found in our cell membranes.

Without glutathione, the antioxidant system breaks down. And toxic chemicals hang around to wreak havoc in our cells and tissues.

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Manage your weight with Fruits and Vegetables

Fruits and Veggies are Great to Help Manage Your Weight

Fruits and vegetables are part of a well-balanced and healthy eating plan.  Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy way to lose or maintain a healthy weight. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To loose weight, you need to eat less than your body uses.  

To loose weight, you can make healthier, lower calorie versions of your favorite dishes by swapping out the higher calorie ingredients for low calorie fruits and veggies.  Because fruit and veggies are high in water and fiber, they are more filling and add volume to your dish!  You don’t have to stare…just eat more of the good stuff and you will feel full and loose weight!

Some Ideas to make your meals/snacks healthier using Fruits and Veggies

Breakfast: Jump Start Your Day!

* Try a Green Shake with fresh fruit to supercharge your day

* Cut back on the cereal and add more fresh fruit

* If you like eggs, try using egg whites and load up with veggies in a healthy omelet

Lighten Up Your Lunch

* Skip the cheese in your sandwich and substitute more veggies like lettuce, tomatoes and cukes

* Cut back on the amount of meat as cold cuts are loaded with sodium and preservatives

* Try a wrap instead of other breads

* Enjoy a salad  loaded with fresh veggies (red peppers, carrots, broccoli and beans) with low calorie dressing.  Skip the processed cold cuts and cheese

* Eat a piece of fresh fruit which will keep you energized and feeling full

Dinner

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

*Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Snack Smart

* Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

About 100 Calories or Less

  • a medium-size apple (72 calories)
  • a medium-size banana (105 calories)
  • 1 cup steamed green beans (44 calories)
  • 1 cup blueberries (83 calories)
  • 1 cup grapes (100 calories)
  • 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Adding more Fruits and Veggies to your Diet will make you healthier, help you loose weight and give you more energy!