June 16, 2010

How Diet Affects Cancer

Posted in Breast Cancer, Cancer, Food, Health tagged , , , , , at 7:10 am by Liliana

Diet and cancer

Diet and cancer

According to a recent article by Dr. Keith I Block, diet and nutrition affect cancer both directly and indirectly.

Directly, in the way that the nutrients impact the mechanisms by which cancer cells grow and spread.

Indirectly, by helping to control the cancer by altering the biochemical conditions of the malignant disease.

What we eat can make the difference between controlling cancer for a long period of time; or losing control of the disease and having it spread with greater speed.

According to Dr. Block, “Here are some examples of findings from recent studies that support the importance of diet in fighting cancer:

  • Diets high in fat and refined carbohydrates make you more likely to become overweight, which in turn increases your risk of tumor recurrences. Obese men are at significantly greater risk of developing more aggressive prostate cancer.
  • Dietary fats can impair the body’s anti-cancer defenses by depressing the activity of natural killer (NK) cells, while a low-fat diet markedly increases NK activity. Natural killer cells play a key role in preventing metastasis.
  • Obese breast cancer patients are two to four times more likely to experience a recurrence than women of normal weight.”

Read more.

Source: Keith I. Block, M.D., Internationally recognized expert in integrative oncology.

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June 2, 2010

Tips for Eating Well

Posted in Food, Health tagged , , , , , , , , , , , , , , , , , , , , at 6:42 am by Liliana

healthy plate

The ½ plate rule helps with balance and portion control

Like everyone else in this world, I have been trying to watch my weight. I am taking a fitness and nutrition class this spring and learning lots of good and useful information.

None of this is new to me and is mostly common sense for anyone who is mindful. But every once in a while it helps to review it.

Here are a few tips I learned in my class:

  • Eat 3 meals a day – plus 1-3 healthy snacks. Do not go without food for long periods and try to eat every 4-5 hours.
  • Choose a variety of foods to eat, from all the food groups (whole grains, fruits, vegetables, low-fat dairy, lean protein and healthy fats.)
  • Read a nutrition label to help you determine if a food is a healthy choice. Choose low-fat, high-fiber foods.
  • Use portion control. The ½ plate rule helps with balance and portion control. Fill ½ of your plate with fruits and vegetables, ¼ with grains or starchy food and ¼ with lean protein.
  • Keep tempting foods out of the house. Relaying on willpower is risky.
  • Keep healthy foods around and ready-to-go. Always have fresh fruits and vegetables in your kitchen.
  • To avoid impulse purchases, plan meals ahead of time and use your menu to help guide you when grocery shopping.
  • Pay attention to your hunger levels. Start eating when you are hungry (don’t wait to be starving) and stop eating when you are satisfied (but not full.)
  • Keep a food record. Research has proven that people who keep a food record eat a more balanced diet and lose more weight.

And don’t feel guilty to delight in a delicious ice cream cone on occasion. French silk flavor in a waffle cone is my favorite summer treat.

April 24, 2010

Fresh Strawberries

Posted in Food, Health, Home, Recipes tagged , , , , , , at 7:31 am by Liliana

Fresh Strawberries

Fresh Strawberries

Strawberries, the most popular berries in the world, are abundant in stores and markets at this time of year. They are delicious, sweet, inexpensive and very healthy.

Strawberries are a highly nutritious fruit and contain a large number of vitamins and minerals that contribute to a balanced, healthy diet.

One cup of sliced fresh strawberries has:

  • Calories  – 50
  • Protein  – 1 gram
  • Carbohydrates  – 11.65 grams
  • Dietary Fiber  – 3.81 grams
  • Calcium – 23.24 mg
  • Iron  – 0.63 mg
  • Magnesium  – 16.60 mg
  • Phosphorus  – 31.54 mg
  • Potassium – 44.82 mg
  • Selenium – 1.16 mg
  • Vitamin C  – 94.12 mg
  • Foliate  – 29.38 mcg
  • Vitamin – A 44.82 IU

A Few Serving Ideas:

  • Add sliced strawberries to a green salad and top with goat or blue cheese.
  • Make an elegant parfait by layering sliced strawberries, blueberries and plain yogurt in a fancy glass.
  • Serve chopped strawberries as a topping for waffles and pancakes. Mix with cinnamon, lemon juice and maple syrup for a delicious combination.
  • Add strawberries to your fruit smoothies.
  • Melt some dark chocolate and make chocolate covered strawberries.

February 21, 2010

Guidelines for a Dinner Menu

Posted in Family, Food, Health, Home, Women tagged , , , , , at 8:21 am by Liliana

Guidelines for a dinner menu

Guidelines for a dinner menu

  • Appetizers should be light and small – clear soups, vegetables, fruit.
  • There should be good nutritional and aesthetic balance – no more than one or two starchy foods; don’t overdo with vegetables.
  • Don’t serve the same ingredient in more than one course – avoid soup with mushrooms and then mushrooms as a side dish.
  • Make sure you give a diverse flavor to your foods – avoid tomato soup and then marinara source.
  • Opposite tastes go well together – acidic/sweet, spicy/bland, hot/cold, crunchy/soft.
  • Avoid more than one strong flavored food in one meal – salty, acidic, smoked, etc.
  • Don’t serve foods of the same color together – for example, green vegetables with green noodles and pesto sauce.

February 3, 2010

Food rules

Posted in Food, Health tagged , , , at 8:08 am by Liliana

Good food

Good food

Food writer, Michael Pollan, has written a number of highly successful books:  “Omnivore’s Dilemma,” “In Defense of Food,” and most recently “Food Rules.” He is trying to make us think about nutrition in a sensible, intelligent and health-promoting way and has asked  his readers to contribute their own healthy eating rules.

Here are a few rules of advice from Michael Pollan’s readers:

  • “Eat your colors.”
  • “It’s not food if it comes to you through the window of a car.”
  • “Don’t eat at any restaurant of which there is more than just one.”
  • “A snack is not the same thing as a treat.”
  • “If a bug won’t eat it, why would you?”
  • “Leave the table a little bit hungry.”
  • “Eat a little of everything; take your time; enjoy your food.”
  • “Cook every meal at home using real ingredients and you will be eating healthy.”
  • “Don’t eat plastic food.”
  • “Think of junk food as poison.”
  • “Use small plates and always eat with salad forks.”
  • “Eat as local and as close to “in season” as possible.”
  • “Breakfast like a king, lunch like a prince, dinner like a pauper.”
  • “Eat when you are hungry, not when you are bored.”
  • “You are what you eat.”
  • “If man didn’t eat it 10,000 years ago you shouldn’t eat it now.”
  • “Everything in moderation, including moderation.”