Foods that protect against cancer development

by Health & Natural World

1. Fiber containing foods

Such as vegetables, fruits, whole grains, legumes (such as beans, chickpeas, peas and lentils) and herbs. These foods prevent colon cancer and rectal cancer. There are two types of fiber – soluble and insoluble. Insoluble fiber help reduce the transit time of food in the digestive system, and reduce your exposure to toxic and carcinogenic factors. Soluble fibers are fermented by bacteria in the colon and become short-chain fatty acids, which has a positive effect on the colon cells.

2. Fruit and vegetables

They apparently prevent cancer of the mouth, pharynx, larynx, esophagus and stomach cancer (fruits probably also protect against lung cancer). Fruits and vegetables contain plenty of components that help prevent cancer:
2.1. They contain important antioxidants, such as vitamin C and beta-carotene, which help fight free radicals that cause damage to the DNA of the cell. This can lead to cancerous transformation – the process by which normal cell becomes a cancer cell.
2.2. They contain phytochemicals that delay cancerous processes by helping to maintain the normal function of the immune system. They can also repair the damage done to the DNA of the cells.
2.3. They are rich in dietary fibers, soluble and insoluble.
2.4. They are relatively low in calories, so they help to maintain a healthy body weight – a factor which by itself was found to have great importance in cancer prevention.

3. Vegetables and fruits that contain beta-carotene

Such as carrots, squash, sweet potatoes, mangoes, loquats, peaches, apricots, cantaloupe melon and more. These apparently prevent esophageal cancer. Beta-carotene is a natural pigment found in food. It plays a significant role in communication between cells that can help prevent cancer, as well as significant antioxidant. Additionally, this component is called pro-vitamin A, because it is converted by the body to vitamin A, which is Important to normal function of the immune system and the operation of enzymes that work to delay cancer.

4. Cabbage family vegetables

Such as broccoli, cabbage, cauliflower, brussels sprouts, turnips, radishes, mustard greens and roquette. These apparently prevent various cancers and contain anti cancer components that remove pollutants and carcinogens and thus effectively protect against many types of cancer. You may also be interested to read my article about the incredible health benefits of cruciferous vegetables.

5. Onion family vegetables

Such as onion, spring onions, scallions, chives and leeks. These apparently prevent stomach cancer and lung cancer. Vegetables from this family contain sulphur compounds (giving them the unique smell), that encourage creating protective enzymes that neutralize carcinogens and thereby protect against stomach cancer. They also contain quercetin, especially protective against lung cancer.

6. Garlic

Apparently prevents colon cancer and rectal cancer. Garlic contains a unique sulphur compound called allicin. This compound protects colon cells from the toxic effects of cancer-causing chemicals, and even works to stop growth of cancer cells that have already begun to develop. In addition, it was found that garlic works to reduce inflammation in the body that is linked to the development of cancerous processes.

7. Vegetables and fruits rich in lycopene

Such as tomatoes (tomato paste as well), watermelon, cantaloupe melon, guava, pink grapefruit and blood orange. Apparently they prevent prostate cancer. Lycopene is
considered to have powerful antioxidant capabilities. It also inhibits the proliferation of cancer cells, enhances the immune system, and like garlic, reduces inflammatory processes in the body.

8. Vegetables and fruits rich in vitamin C

Such as peppers, cabbage, cauliflower, brussels sprouts, mustard greens, broccoli, spinach, tomatoes, citrus fruits, kiwi fruit, guava and strawberry. Apparently they prevent esophageal cancer. Vitamin C, also called ascorbic acid, is a water-soluble antioxidant that fills an important role in neutralizing free radicals in the watery part of our body tissues. Berries are especially rich in vitamin C. You can find easy and nutritious berry recipes in my my e-book The Healing Berry Guide. This e-book will teach you how to transform your health with berries and their incredible health benefits.

9. Selenium rich foods

Such as tuna fish, egg yolk, chicken liver and Brazil nuts. Apparently they prevent prostate cancer. One possible explanation relates to the involvement of selenium  in the creation of a certain antioxidant enzyme created in our body naturally. Thanks to this enzyme there is a decreases in the activity of free radicals that damage the DNA of the cells.

10. Foods that contain folic acid

Such as whole grains, green leafy vegetables (spinach, parsley, dill, cabbage, lettuce, broccoli) and beetroot. Apparently they prevent pancreatic cancer. It is believed that the mechanism of the folic acid, which belongs to the group of B-vitamins, based on delaying cancer-causing genes. In addition, folic acid plays an important role in the production of DNA, as well as preventing cell changes that turn it from normal cell to a cancer cell.

11. Foods that contain calcium

Such as milk and milk products, cabbage, broccoli, almonds, sesame seeds and tahini. Apparently they prevent colon cancer and rectal cancer. Milk and dairy products contain calcium in addition to vitamin D.  These two components are interrelated closely, since both help to normal division of the cells, delay activity of cancer cells and accelerates destruction of colon cancer cells. Another theory for calcium is that this mineral prevents intestinal irritation, that is probably one of the causes of these cancers. Calcium also helps in regulating the rate of cell division in the gut in people with an increased risk of disruption of the normal rate. Note: It has found that a high consumption of calcium – 1,500 milligrams or more per day – is associated with an increased risk of prostate cancer in men. However, this is a very high amount of calcium, almost unlikely to be consumed by diet. If you prefer not to consume dairy products for calcium, you can find more information in my article about better sources of calcium than dairy products.

12. Legumes

Such as beans, lentils, peas and chickpeas. According to studies it appears that a higher intake of legumes reduced risk of cancer of various types such as stomach, colon – rectum, prostate and lung cancer. Legumes contain a variety of health-promoting components such as water-soluble fiber that have anti-cancer effect. In addition, plant components also found in legumes such as red beans, peas, lentils and soybeans, were found to have anti-cancer effects.

13. Olive oil

High consumption of olive oil is the hallmark of the traditional Mediterranean diet and is associated with a lower incidence of cancer, including colon and rectum cancer, compared with other Western countries. Find here more information about the great health benefits of olive oil.

14. Turmeric

Various studies have shown that turmeric and its extracts inhibit cancer processes and the development of various tumours such as skin cancer, stomach, duodenum, tongue, colon, breast and prostate cancer. Read here more about the amazing health benefits of turmeric.

Not only nutrition:

There are more proven factors that reduce or increase the risk of cancer:
1. Exercise: there is convincing evidence that exercise reduces the risk of colon cancer, rectal cancer, breast cancer and endometrial cancer.
2. Breastfeeding: there is convincing evidence that breastfeeding reduces the risk of breast cancer.
3. Body weight and fat: excess body weight and a high percentage of body fat encourage the development of esophageal cancer, pancreatic cancer, colon cancer, rectal cancer, breast cancer, endometrial cancer and kidney cancer.

5 Yoga Poses

5 Yoga Poses To Help You Live With Ease & Grace

By Dani Marie Robinson

Child's Pose/Balasana

A beautiful, introverted offering. Heels under hips, knees together for a bigger low back release, open wide for more opening. Rest with hands by your feet in a soft shoulder release and a deep nod of respect to yourself and to the earth on which you dwell. Become aware of how you treat yourself in your most tender moments. Are you able to be soft in taking care of yourself, encouraging and comforting when you need to be? Just observe.

Pigeon/Eka Pada Rajakapotasana

For any knee or sensitive hip issues, this pose can be done lying on your back, crossing right ankle over thigh in a figure four position, reaching hands for the back of your left thigh if flexibility allows. This is also yummy on a wall.

From down dog, bring your right knee forward just outside your right wrist. The right shin does not have to be parallel to the top of the mat, if it feels better to line up your right heel in front of your left hip crease, take it. Tuck left toes and inch left leg back, keeping the hips facing forward, top of the left knee, thigh and foot rooting straight down, rather than sickeling off to either side. Use a block or blanket under right hip for support if needed, a block or bolster at the top of your mat to rest your head.

Observe any tension in your body. Soften where you can. Witness the thoughts that arise, any emotions that stir. The hips often carry the brunt of old emotional baggage, and like a basement, we sometimes throw what we'd like to forget down there, thinking it's forgotten. To truly move forward, we must clean out the basement. Merely be aware of what you'd like to release for good, in your mind, body or heart. Slowly grant permission to let go.

 

Headstand/Sirsasana

The king of all asanas! Fold up mat or place a thinly folded blanket down, come to hands and knees. Knees over hips, shoulders over wrists, lower elbows in place of wrists and interlace fingers. Gently place the crown of your head in the space between your palms, your fingers will support the back of your head. Root the forearms down as the shoulders soften away from your neck. Tuck toes and lift hips, walk the feet in and pause. Breathe here and become aware of whatever shifts occur in the mind, body and breath. This is a beautiful place to be, but if you wish to take it further, try lifting your right leg and keeping the hip square. Without hopping, push into your left toes as your right leg stretches further into the air and behind you, teetering your weight until the left foot rises. Pause in a split or engage the inner thighs and bring the feet together over your head.

This can also be practiced with the knees tucked into the chest and the feet lifted off the ground if the full expression isn't quite available yet.

This pose is a gift, a shift in perspective. Take the time to become aware of your reactions when life turns upside down, as it inevitably will.

 

Supported Bridge/Setu Bandha Sarvangasana

A beautiful alternative for inversions and heart openers, this soft posture allows the heart to rest above the head, relaxing for the spine, calming for the mind. Place a block under your sacrum, align your feet just a few inches in front of your sitting bones, allow the body to feel heavy. Arms can go anywhere from above the head for a side body and clavicle opener, hands soft on the ribs to connect deeper to your breath, or by your sides, palms up or down.

Close the eyes and feel the breath. Become aware of both the logical and emotional aspects of you, the practical and the whimsical. Become aware of the dominant force, do you more readily listen to your head or your heart? Are you happy with this balance? What would you shift? Without needing answers, just allow yourself to remain in calm observation of what lies within.

Supine Twists/Supta Matsyendrasana

Start lying on your back, take right knee into your chest and gently roll onto your left hip, stacking right over left. You can place the right knee onto a block or blanket to support a more rigid spine. Open the right arm out like a T, or with a bent elbow like a cactus arm. Allow gravity and breath to take the weight of the shoulder closer to the earth with each exhale.

Breathing fully into your gut, become aware of what gnaws at you. What are your sources of anxiety? Your future based worries? Recognize the impossibility in living past one breath at a time, inhale into the moment, exhale to diminish the nerves in your solar plexus. Be kind to yourself, don't remove the gift of the present because you are worried about the future. It cannot possibly be controlled, so surrender and find a joy in just being here now.

Poses take on a special meaning to each of us, so in practicing these suggestions, open to your unique experience being alive, being in your body, breathing your breath, aware of the energy within. Become in awe of being you. All it takes is a little awareness.

The Best Cooking Methods for Cancer Prevention

 

by Health & Natural World
Did you know that some cooking methods can prevent cancer? Many studies have shown that our nutrition has a crucial influence on our health, including reducing the risk of serious diseases like cancer. You probably know that it is better to eat whole grains, and that you should incorporate plenty of fresh vegetables in your diet. But did you know that what’s important is not only what you eat, but also how you cook your food? For example minced or chopped garlic is better for cancer prevention than a whole clove of garlic, and it’s best to soak potatoes in water before putting them in the oven.  So here are some of the best cooking methods for cancer prevention: 

Broccoli

I’ve written in the past about the the anti-cancer properties of cruciferous vegetables, and indeed broccoli is a great source of sulforaphane, a component in which laboratory studies have found it has impressive anti-cancer capabilities. The enzyme myrosinase, which is found in broccoli, is essential to the formation of sulforaphane. If you destroy this enzyme while over-cooking brocolli, you also damage the anti-cancer properties of this vegetable. A research presented in November 2013 at the American Institute for Cancer Research (AICR) compared between regular cooking, microwave cooking and steaming of broccoli and found that steaming the vegetable for up to five minutes is the best way to preserve the enzyme myrosinase. Cooking and heating in the microwave for a minute or less destroyed most of the enzymes. A study published two years earlier in the journal “Nutrition and Cancer” found that eating broccoli sprouts that contain large amounts of the enzyme myrosinase with broccoli increased the formation of sulforaphane.

Tomatoes

Tomatoes contain a powerful antioxidant called lycopene which is associated with reducing the risk of various types of cancer. According to the American Institute for Cancer Research, it is recommended to cook tomatoes for a few minutes, as such cooking releases a form of lycopene that is better absorbed than lycopene found in tomatoes that haven’t been cooked. Adding a little bit of olive oil to cooked tomatoes will further increase the amount of lycopene absorbed in the body.

Garlic

If you crush or chop garlic and then wait 10-15 minutes before exposing it to heat, a  phytochemical called allicin is formed which helps to fight many diseases. Allicin is created in a chemical reaction between a component called alliin and the enzyme alliinase. When the garlic is whole, the alliin and the alliinase are separated, but when chopping or mincing the garlic it makes them mix together and create allicin. So before exposing the chopped garlic to heat, it’s best to wait because heat destroys the enzyme alliinase, so let the enzyme do its job for a while before cooking the garlic. I’ve already written an article about the health benefits of garlic and how to use garlic as a medicine.

Potatoes 

Potatoes are one of the foods that create a chemical called acrylamide in certain cooking methods. Studies have found that high levels of acrylamide may increase the risk of cancer in animals, and many experts believe that it is likely that this is also the case in humans. In general, the chances of acrylamide formation increase when the food is prepared for longer periods in high temperatures, such as frying, grilling or baking. Recommendations published by the Food and Drug Administration (FDA) in November 2013, don’t recommend to store potatoes in the refrigerator because this may increase the formation of acrylamide while baking or frying. It is recommended to store potatoes in a cool dark place such as a cupboard or pantry. In addition, it is recommended to soak the potato pieces in water for 15-30 minutes before frying or baking them to reduce the amount of chemicals that will be created in the process.

According to the FDA, when comparing frying, grilling and baking potatoes, frying causes the largest formation of acrylamide. However cooking in water and microwave preparation of whole potatoes in their skins don’t form acrylamide.
Note – if you choose to fry potatoes, for example chips, fry them until they are golden but not brown, as brown areas contain more acrylamide.

Bread

As with potatoes, over-heating bread forms acrylamide. Therefore the FDA recommends to prepare the toast until it is a light brown color and not dark brown. If there are very dark areas, avoid eating them.

Meat 

Studies show that there is a link between the extent of meat preparation to the risk associated with various types of cancer. Heating meat at high temperatures causes the formation of components that can harm our DNA and increase the risk of cancer. The best way to avoid this is to prepare the meat at a lower temperature. Prefer cooking and baking meat over frying and grilling, especially grilling over charcoal. If you do decide to grill the meat over the charcoal, it is recommended to grill over coals that had been turned gray and not over the flames and remove burnt parts to reduce the damage. To help prevent the formation of cancer-causing components, it is advisable to turn the meat often and keep fanning it. According to the American Institute for Cancer Research, marinating meat with herbs and spices before grilling it may reduce the formation of carcinogens.

Herbs

As I’ve already written in my e-book The Herbal Remedies Guide, herbs not only add flavor and color to food but they also have powerful medicinal properties. New studies raise the possibility that herbs may also play a role in cancer prevention. For example, experts in the American Institute for Cancer Research say that rosemary contains a substance known as carnosol which may inhibit the growth of cancerous tumors. Rosemary is also one of the herbs in my top 10 culinary herbs for your health.

Fruits and vegetables

Eat fruits and vegetables with their skins. The skin is loaded with anti-cancer phytochemicals. For example, if you eat an apple with its skin, you receive 75 % more quercetin, which is an anti- cancer component, in comparison to a peeled apple.

Cooking vegetables for a long time causes them to lose water-soluble vitamins, such as vitamin C and folic acid and some phytochemicals. To maximize the anti-cancer potential of vegetables, the American Institute for Cancer Research recommends that you steam them, bake them in the oven or stir fry them. If you still want to cook the vegetables, add enough water just to cover the bottom of the pot and cook just until the vegetables are tender.

It is also recommended to add to vegetables a little bit of healthy fat – like olive oil, avocado, tahini and nuts – because fat helps absorb healthy nutrients like beta-carotene and fat soluble vitamins such as vitamin A, E and K.
You can find here more information about the top 14 foods that protect against cancer development, as well as the top 5 cancer causing foods to avoid:

Top 5 Cancer Causing Foods to Avoid

by Health & Natural World

1. High intake of processed foods

Many different substances are added to commercially prepared foods, such as artificial colors, chemical flavors, salt, sugar or artificial sweeteners. These additives are constantly investigated by researchers to check if any of them is thought to be a real risk. Sometimes there is a scare about a particular additive and some additives are thought to be a cancer risk. Heavily salted, smoked and pickled foods, for example, may increase the risk of stomach cancer. This may explain why there is such a high rate of stomach cancer in Japan, where salty, pickled foods are popular. Also an epidemiological study published in June 2010 in the American Journal of Clinical Nutrition found that a diet high in salt can increase in 10% the risk of stomach cancer. Also artificial food coloring present many health risks. The research on artificial food coloring and cancer is limited to animal studies, including mice and rats, but some claim that these dyes are toxic – possibly toxic enough to cause cancer also to humans.

2. High intakes of red meat, processed meat or charred food

It has been found that bowel and stomach cancer are more common in people who eat lots of red and processed meat. Red meat includes all fresh, minced and frozen beef, pork, lamb or veal. Also processed meats posses a risk for cancer. These have been preserved in some way other than freezing and include bacon, ham, salami, sausages, corned beef, black pudding, pâté and tinned meat. When you eat processed meats, you’re almost assuredly consuming sodium nitrite or sodium nitrate, which are added to processed and cured meats to preserve color and extend shelf life. Unfortunately, these compounds can be converted to nitrosamines, which are also known to cause cancer in laboratory rats (though again, the link in people is unclear). Also hot dogs, bacon and the like may also be preserved by methods involving smoke or salt, which also increases the exposure to potentially carcinogenic chemicals.

Also charred food creates chemicals that can damage our cells, making them more likely to become cancerous. Therefore the way you cook your meat can potentially make a big difference in the cancer risk it poses to you. Well-done and char-grilled meats that are slightly burnt on the outside are among the worst foods that increase the risk for cancer.

3. Sugar

There are a lot of websites that promote the idea that sugar “feeds” cancer. They suggest that eating foods with sugar makes cancer grow faster. As a result, some cancer patients avoid eating any sugar, and eliminating beneficial foods, such as fruits, that contain essential nutrients. However there is no conclusive research on human subjects to prove that sugar makes cancerous cells grow. Avoiding foods with processed sugar is a good idea in general, but eliminating foods with natural sugar won’t stop cancer cells from dividing. According to Mayo clinic, sugar doesn’t make cancer grow faster. All cells, including cancer cells, depend on blood sugar (glucose) for energy. But giving more sugar to cancer cells doesn’t speed their growth. Likewise, depriving cancer cells of sugar doesn’t slow their growth. The link between sugar and cancer is different – according to Canadian Cancer Society, eating lots of sugary foods are more likely to cause you to gain weight. Research shows that being overweight or obese increases your risk of cancer. This is because obesity may cause changes in hormone levels or insulin that might increase the risk of developing breast, colon or uterine cancer. Therefore limiting the amount of sugar in your diet is important. Diets high in sugar and refined carbohydrates can lead to overweight and obesity, which indirectly increases cancer risk over time.

Sugar can be found not only in obvious foods such as cookies, cakes, sodas, soft drinks and other sweets. Sugar can be found even in pasta sauce, salad dressing and canned vegetables. So when reading food labels, look for sugar listed as the first ingredient and be aware of hidden sugar names: fructose, lactose, sucrose, maltose, glucose, dextrose. Natural sugars such as molasses, honey and maple syrup contain beneficial antioxidants but those, too, should be consumed in moderation. If you tend to have sugar cravings, you may want to read my article 13 effective ways to quit sugar.

5.  Fried food, French fries, potato chips and snack food

French fries, potato chips and other snacks may contain high levels of acrylamide, another carcinogenic substance that forms when foods are heated at high temperatures, such as during baking or frying. Acrylamide may be found in any food heated to a temperature above 250° F, but potato chips and French fries have been found to contain the highest levels among foods tested. Cooking methods such as frying, baking or roasting are more likely to produce acrylamide, while boiling, steaming, and microwaving appear less likely to do so. Longer cooking times and cooking at higher temperatures can increase the amount of acrylamide in foods further.

It must be mentioned that prolonged exposure to acrylamide has caused a range of tumors in animal tests (rats and mice), whereas most of the human studies published so far have failed to find any links between acrylamide and various types of cancers. However many believe it has a potential to be a human carcinogen because of those animal studies. If you’re still worried, the FDA and other public health groups say the best way is to follow the general advice on healthy eating, including limiting the consumption of fried and fatty foods.

Another components found in these type of foods that may increase the risk for cancer are trans fats or trans fatty acids. These are formed when manufacturers turn liquid oils into solid fats via a process called hydrogenation.  And indeed, trans fats can be found in many foods including vegetable shortening, margarine, crackers, cereals, candies, baked goods, cookies, granola bars, chips, snack foods, salad dressings, fried foods, fats and many other processed foods. Trans fats cannot only increase your risk of cardiovascular disease and type 2 diabetes, but the high intake of trans-fatty acids may have a direct association with prostate cancer in men, which ranks number one among the most common malignant cancers in American men. Chronic inflammation plays an important role to the development of prostate cancer and the association of trans-fats and chronic inflammation may explain the link between prostate cancer and trans-fatty acid ingestion. However, further studies and clinical trials are needed to establish this fact.

5. Excess alcohol

There is a strong scientific consensus of the link between alcohol drinking and several types of cancer. The more alcohol a person drinks regularly over time—the higher his or her risk of developing an alcohol-associated cancer. According to Cancer Research UK and American Cancer society, alcohol can increase the risk of a number of cancers, such as mouth cancer, liver cancer, breast cancer, bowel cancer and throat cancer.  You’ve probably heard about other studies that have found that certain substances in red wine, such as resveratrol, have anti cancer properties, but like many thing in life moderation is the key. As part of its guidelines on nutrition and physical activity for cancer prevention, the American Cancer Society recommends that people who drink alcohol, limit their intake to no more than 2 drinks per day for men and 1 drink a day for women.

Curried Couscous Salad with Dried Sweet Cranberries

Ingredients

• 1.5 cups instant organic couscous
• 3/4 cup sweetened dried cranberries
• 1 tablespoon curry powder
• 1 teaspoon Himalayan salt
• 1 teaspoon coconut palm sugar
• 1 orange, juiced
• 1 tsp Ghee
• 1/2 red onion, thinly minced
• 1/2 lemon, juiced
• 3/4 cup chopped walnuts, toasted
• Freshly ground pepper

Directions

Saute the onions in the ghee, then set aside. 
Mix together the orange juice, lemon juice, curry powder, salt, palm sugar and pepper in a bowl. 

In the pan on the stove add the couscous, cranberries (heat off). Bring water (amount will be listed on package directions...however mine was from a bin so no instructions, I ended up putting around 2 cups+) to a boil (in teapot) and pour it over the couscous. Then add the orange juice mix. Give it a big stir, cover the bowl tightly and let it stand, giving it a big stir once or twice, until the water is absorbed and the couscous is tender, about 5 minutes. If it gets too dry and not soft yet add more hot water. The couscous will absorb the water and soften.

Fluff up the couscous with a fork. Add the sauted onions and walnuts. Stir around until everything is distributed evenly throughout the couscous. 
Make up to 2 hours ahead of time and keep at room temperature until you're ready to serve.

Note: To toast the walnuts, spread them out on a baking sheet and bake in a 400 degree F oven until they turn a shade darker, about 8 minutes.

 All ingredients

 Saute onions

 Mix all other ingredients

 In a pan add the couscous and cranberries

 pour on boiling water and spiced orange juice mix

 The couscous absorbs the water fast, keep covered for about 5 minutes, stir a couple times

 Mix in the toasted walnuts and sauteed onions

 Fluff when all the water is absorbed, and it's ready to serve! Great hot, but also served at room temp.

Gardening 4/30/14

 4/30/14 - Greenhouse update

  4/30/14 - Tomatoes

  4/30/14 - Chocolate Cherry tomato getting big! Before watering...it perked up

  4/30/14 - Swiss Chard

  4/30/14 - Zucchini plant

  4/30/14 - second Zucchini plant

  4/30/14 - Marketmore 76 cucumber

  4/30/14 - Lettuce mix

  4/30/14 - two more cucumber plants

 4/30/14 - slow bold cilantro