50 Super Foods

Do you believe in evolution? Are you of the school of thought that the body has grown more intricate and complex throughout the eons of time that life has existed on earth? If so, then for those of us with an interest and love for nutrition, I find it useful to ask – are we still evolving nutritionally?

Most people, including scientists, tend to proceed under the assumption that we have stopped and stabilized from the standpoint of evolution. This is us – a couple of arms, legs, a bunch of organs, a nicely developed brain, 5 senses, language capability, an immune system that tries to keep us healthy, and some organs of pleasure to keep us entertained and procreating. What more could a highly developed monkey want?

In terms of nutrition, most experts operate as if the answer to the question “what should we eat” is based upon our evolutionary past. Well, here’s what we used to eat, here’s the diet we evolved upon, here’s the DNA we’ve inherited, so that’s where all our nutritional answers must be hiding – in the nooks and crannies of our genetics. And this is certainly useful and true, but I suspect there’s way more to the story. Consider this possibility then:

We are still evolving biologically, metabolically, emotionally, and nutritionally.

In fact, we may be at one of those speedy times in evolution when environmental and internal pressures push us to progress and mutate with the pedal to the metal. In the last 150 years – just a blink of an eye in terms of the vastness of evolutionary time –  our diet has changed profoundly. And not coincidentally, so too has body height, body weight, muscle mass, bone size, life expectancy, and more. Increased amounts of calcium, protein, vitamin D, and vitamin C have been directly linked to these changes in the body.

Think of your life as one big and beautiful genetic experiment. Meaning, we are still growing and evolving. We can literally evolve the body through the experimenting we do with supplements, herbs, vitamins, amino acids, acupuncture, chiropractic, weight lifting, meditating, running, a vegan diet, a vegetarian diet, a raw food diet, macrobiotics, fasting, energy medicine, and so much more. And perhaps we may be performing various genetic experiments that are de-evolving the body – diets high in junk food, sugar, poor quality fat, artificial foods, excessive use of prescription drugs, lack of movement, pollution, stress, and more.

For me, this perspective is useful because it transcends the question of  “what should I eat, what’s the one perfect diet” by embracing one of the most profound laws of nature – everything changes. You are that change. Your body is the proving grounds for your own personal experiment in healthy living, thinking, and eating. Perhaps one of the next steps in nutritional evolution is each of us learning through awareness, study, intuition, and body wisdom the diet that is right for our own unique evolutionary trajectory. Who do you want to be in this world? Why are you here? What is your purpose? And how can the way you eat support your highest intentions for the life you’ve been given? For me, these are the questions that are worthy of our deepest nutritional consideration.

-Marc David

Founder of the Institute for the Psychology of Eating

Chances are if you could figure out a way to help people truly control their appetites you would likely be awarded sainthood, along with a really nice big retirement fund. I must admit, I’m fascinated by how we relate with this thing called “my appetite.” My guess is that if you’re the kind of person who wants to lose weight, you’re also the kind of person who wants to control their appetite. You want to manage it, own it, and make it your servant. And yet, with all the books out there written by the experts that tell you how to tame the appetite beast – many of us are still left cowering in the corner whenever our appetite comes to town. It’s time to get smart and tough. It’s time to say goodbye to all the useless appetite-controlling pills and all the failed attempts at using willpower to defeat the dreaded appetite enemy. Here’s the first 4 of my 8 unique and surefire ways to control your appetite. The next 4 will arrive in your inbox next week. These are well kept secrets so please don’t tell anyone.

1 – Get Out of Your Head  - It’s Crazy in There Anyways.

It seems that we really worship the head. We live in it, we exalt it, and it’s always turned on and entertaining itself with an endless supply of inane thoughts. Okay, I agree, the brain is a really cool organ. But if we pitch our tent there and inhabit it long-term, the body suffers. More to the point, the more we eat with our head the less input we have from the brilliance of the body. It’s not your mouth that hungers for food, it’s the body that requires food. It follows then, that it’s not the mouth that tells you when your full – it’s the body that gives us this all important signal. If you wish to stop overeating, feel your body. Notice its sensations, feel its fullness, talk to its emptiness, and invite to the table. When you eat, eat with all of you. Eat with every cell. Get out of your head. Stop fantasizing. Slow down your mind chatter. Notice what you’re eating. Taste it. Enjoy it. Rub the food all over your body, but from the inside.

2- Suck the Marrow Out of Your Food.

Let’s be honest for a moment. Do you really eat when you eat? Are you present? Are you there? Are you enjoying the heck out of the food you claim to really love? If you really truly love food, suck the life out of it. Get what you want. Pleasure yourself. Indulge. One of the reasons we consistently overeat is because we don’t get what we want in the 1st place. At the most primitive level of the central nervous system we are programmed to seek pleasure and avoid pain. If we don’t get the pleasure that we seek from food – even when were eating it – the urge of the primitive brain remains unfulfilled and our physiology literally compels us to eat more. The more that you get what you want, the less needy you’ll be. When we reward ourselves with the pleasure of food the body rewards us with a satisfied appetite. Stop holding back.

3 – Stop Fighting Yourself – It Looks Silly and You Can’t Win.

One of the reasons that it’s so difficult to control our appetite is because it cannot be controlled. Your fighting a battle that’s impossible to win. Appetite is not designed to be controlled. In fact, it exists to regulate and control us. It reminds us that we’re mortal, and that we need to eat. Some of us get so distracted by e-mails and iPhones that if we didn’t have an appetite we’d forget to eat, and starve. How embarrassing would that be? So the wisdom of the universe has been very kind and gifted us with the beautiful urge to eat. Imagine if you called a cease-fire and no longer looked upon appetite as your enemy. Imagine if you didn’t do battle with the inborn urge to munch. You’d be free. You’d be happy. Your appetite would finally come out to play, it would naturally self regulate, and the war would be over. It’s time to wave the white flag.

4 – Eat Everything.

How’s that for an appetite-suppressing secret? Eat everything. All of it. Everything in sight. But wait one moment please. I guess I should explain further before you do this and gain a bunch of weight, and sue me for eating psychology malpractice. So yes, I really do want you to eat everything. And by everything I mean all of your life. Life itself is your proper meal. The more present we are to everything on our plate, the more we digest and assimilate all the moments and magic and opportunities that life gives us each day. We become “full” on life. And the less we need to rely on mere food to satisfy our hunger for a fabulous life. I mean it. Appetite finds its rightful natural place when we agree to fully indulge in the life that we’re given. The more we sit around waiting for the life we think we’re meant to have, the hungrier we become. And that hunger twists and distorts itself into a strange urge for food. Yes you’re hungry. But you’re hungry for a meal that’s bigger than any you could have imagined. Dinner is served – and it’s your life that’s on the plate. Eat it and enjoy.

Chances are if you could figure out a way to help people truly control their appetites you would likely be awarded sainthood, along with a really nice big retirement fund. I must admit, I’m fascinated by how we relate with this thing called my appetite. My guess is that if you’re the kind of person who wants to lose weight, your also the kind of person who wants to control their appetite. You want to manage it, own it, and make it your little bitch. And yet, with all the books out there written by the experts that tell you how to tame the appetite beast – many of us are still left cowering in the corner whenever our appetite comes to town. It’s time to get smart and tough. It’s time to say goodbye to all the useless appetite-controlling pills and all the failed attempts at using willpower to defeat the dreaded appetite enemy. Here are the final 4 surefire ways to control appetite:

5 – Visualize Whirled Peas.

Years ago, my brilliant musician friend Mark Kelso created a bumper sticker with these words. Because I trust him so much, I really did my best to visualize whirled peas. It was very uncomfortable. It’s not a palatable image, and it was enough to make me a bit nauseous. So what does this have to do with appetite? So many of us overeat because of discomfort. We might have a feeling that we don’t like to feel, a relationship that’s challenging us, work issues that won’t resolve themselves, or anything bubbling inside of us that’s simply a little too hot to handle. So we eat. Food is a fabulous way to temporarily massage our discomfort. And most of the time, it works. But I’ll tell you this little secret – the better you are at managing your discomfort, the happier you’ll be when it comes to your relationship with food. This means learning to deep breathe, to calm our inner world, and to harness the very mind that often attacks us with its mean little thoughts. In other words, if we want to regulate appetite, we need to relax into our discomfort. We need to get comfortable being uncomfortable. How’s that for a paradox?

6 – Devour Someone You Love.

Sometimes overeating and an unregulated appetite are pointing to a deeper hunger that lives somewhere else. If you find yourself a little too ravenous for food, then try devouring someone you love. Have you ever heard a mother say to a small child, “I love you so much I just want to eat you!” It’s a bit strange, but it’s a true hunger. We have a very healthy and hard to suppress appetite for love. If you really love someone, then at some point you’ll want to make them into a meal, sort of. So, put your appetite where it belongs. As far as I can tell, we want intimacy, connection, and cuddles. When we don’t have the full course meal called “a hot relationship” – our appetite starts to wander. It looks for food. Quite literally, we end up looking for love in all the wrong places. No matter how many times we try, we’ll never find lasting love in the refrigerator. (Of course, it doesn’t hurt to look a bunch of times just to make sure.) And even those of us in relationship often forget this important source of nutrition. Get what you really want. Fulfill your appetite for love. Then tell me if you’re still out of control with food.

7 – Have a Cup of Tea.

Honestly, I get so annoyed when nutritionists, dietitians or health coaches tell their weight loss clients to simply eat celery sticks or baby carrots as a way to help curb their appetite and shed pounds. Really? I’ve never heard of a client jumping up for intellectual joy and having an epiphany when they are given this enlightened nutritional strategy. With that in mind, I consider the art of tea a great way to educate our appetite. Forget for a moment about the antioxidants in tea, or the phytonutrients, or the thermogenic properties. I’m talking about tea as a meditation. I’m talking about tea as an age-old cultural ritual that has us slow down, relax, enjoy, and chat with someone interesting. The ritual of tea allows us to push the pause button on the world. It helps us remember that we’re here not only to work and do things and exercise and diet ourselves – but we’re also here to discuss great ideas, to wax poetic about bad art, and to giggle about nothing. Oftentimes, our appetite falls into a black hole of dis-regulation when we’re moving too fast. We need ritual to slow us down and remind us to live a little. Have a cup of tea, and notice how sometimes what we really hunger for is simply the niceties of tea.

8- Save the World.

A lot of us eat because were bored. We don’t have anything to do that’s really worth doing. Maybe we had an exciting life at some point, but things have gotten a little dull lately. Boredom and an out-of-control appetite go hand in hand. Let’s just all admit it – food is an A+ way to kick boredom in the butt. It works. But as we know, the long-term benefits of this strategy are not always that appealing. So this is my suggestion for something to do: Save the world. I know this is possible because I see it happen all the time. Superman does it, Iron Man does it, James Bond does it – these guys make it look so easy. And clearly, none of them have any issues with appetite or overeating, they seem to have lots of muscle, little fat, and tight abs, so my point is certainly proven. But what I’m really trying to say is that we can do more than we think. How can you give your gift? How is the world calling you to contribute? Who needs your help? And can you imagine how a healthy appetite to serve is the best appetite regulator in the world? A courageous and giving heart is always victorious over an unruly appetite.

TOP 7 -SUPER ALKALINE FOODS:

1. SPINACH -All leafy greens should be eaten in abundance but spinach is my absolute favourite because it’s easy to buy, easy to use in recipes and salads and is delicious. Baby spinach or fully grown spinach a...re Nutritional powerhouses and are incredibly alkaline. As with all green foods, spinach is rich in chlorophyll (see more about the health benefits of chlorophyll here), a potent alkaliser and blood builder. It is also super high in vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin c, vitamin b2, calcium, potassium, vitamin e, dietary fiber…I doubt there is a more all round healthy food on earth and I highly encourage you to eat spinach throughout the day, every day.

2. KALE -Kale is another leafy green beauty that is widely known for its Cancer-Fighting, Cholesterol-Lowering, Antioxidant-rich, and Detoxifying goodness. Less popular than spinach, but only because it has a history of being cooked poorly (like cabbage) – when done right it is absolutely delicious (see recipes below, you’ll thank me). If you eat kale 2-3 times per week you’ll know it. Like spinach it is massively high in vitamin K, vitamin A and vitamin C and being Leafy Green it also has a huge Chlorophyll content. The reason it is so powerful against the Cancer Fight is that kale contains at least four Glucosinolates. I don’t want to lose you here by using words like glucosinolates – all you need to know is that as soon as you eat and digest kale, these glucosinolates are really easily converted by the body into cancer fighting compounds. Also quite amazing for Lowering Cholesterol, it should be noted that steamed kale is more effective for cholesterol lowering than raw.

3. CUCUMBER The beauty of cucumber is it’s water content – 95%. That is phenomenal and you won’t find that anywhere else. It’s the daddy of water-content. This of course makes it an incredibly hydrating food to consume, that ALSO contains superb amounts of antioxidants, including the super-important lignans. These highly beneficial polyphenols have more commonly been associated with the cruciferous vegetables, but their content in other veggies such as cucumbers is gaining more and more attention. Cucumbers contain a right load of lariciresinol, pinoresinol, and secoisolariciresinol , three lignans that have a huge and very strong history of research in connection with Reduced Risk of Cardiovascular disease as well as several cancer types, including Breast, Uterine, Ovarian, and Prostate Cancers. The best thing about cucumber is that they provide the base for practically every alkaline soup, smoothie and juice – giving you a very alkaline, very nutritious base that also tastes great. In terms of the actual nutrient RDA per serve, cucumbers contain fair amounts of vitamins K and C, and slightly less of vitamin A and the B vitamins. Cucumbers also contain the following alkaline minerals: calcium, iron, phosphorus, potassium, magnesium, selenium, copper, manganese, iron and zinc.

4. BROCCOLI - Broccoli is just a must. If you are serious about living with health, energy and vitality you simply have to eat broccoli, if not on a daily basis, then at least 4 times per week. Broccoli has been proven over and over and over again to be incredibly powerful in inhibiting Cancers, supporting the Digestive System, the Cardiovascular System, the Detoxification processes in the body and also supporting the Skin, metabolism, İmmune system, being an Anti-Inflammatory and providing ample Antioxidants. Eaten steamed or raw its a Hugely Alkaline, Hugely Nutritious food. Please, please, please eat lots and lots of it. Put it in salads, juices, smoothies, soups…steam it with other veggies – you can even roast

5. AVOCADO -I eat a LOT of avocado. Not a salad, smoothie or soup goes by without me adding at least 1/2 an avocado per person. I probably eat at least five-seven per week, myself. Now, I know a lot of people give avocado a bad rep because it is a high-fat food (85% of it’s calories come from fats) – but this is totally insane. These are good fats that will not make you gain weight. If anything, due to the high content of oleic acid (making it an Omega 9 fat and very similar to olive oil), it can lower total cholesterol level and raise levels of high-density lipoproteins (HDLs) while lowering low-density lipoproteins (LDLs), also known as the “bad” cholesterol. Oleic Acid also slows the development of heart disease, and promotes the production of Antioxidants. These beneficial omega oils also help speed the metabolism, actually leading to weight loss rather than gain. So now we’re over the fat issue, avocado also contains a wide range of other nutrients that have serious Anti-İnflammatory, Heart Health, Cardiovascular Health, Anti-Cancer, and Blood Sugar Benefits. Containing key Antioxidants such as alpha-carotene, beta-carotene, lutein, selenium and more – it is a powerful, alkaline, nutrient-dense superfood.

6. CELERY - Celery, like cucumber is a favourite because it’s alkaline AND really high water content, so is used very frequently as a base in juices and soups (not so much smoothies as you have to juice it first…and then you have double the washing up). One of celery’s big benefits is it’s vitamin C level, which has the well known benefits – but two of it’s lesser known nutrients are phthalides which have been shown to Lower Cholesterol and coumarins which have been shown to inhibit Several Cancers. The beauty of vitamin C rich foods are that they help with the most common and most challenging health concerns – they support the İmmune system, inflammation (so helps with Arthritis, Osteoporosis, Asthma etc), and vitamin C also helps significantly with Cardiovascular Health. If you are on a weight loss journey, you’ll also be happy to hear that this alkaline staple contains plenty of potassium and sodium and so is a diuretic – meaning it helps rid the body of excess fluids.

7. CAPSICUM / BELL PEPPER / PEPPER - The antioxidant superpower, bell pepper is one of my all-time-favourites because it is sweet, crunchy and refreshingly delicious. You can use it in almost any meal raw, grilled, fried, and roasted and it is always a winner. Impressively beneficial to our health cartenoids are highly researched and get a lot of attention in the health field and bell peppers contain over 30 different members of the carotenoid nutrient family. The only other food that is close to this is Tomato and all other foods are also-rans. Bell peppers have shown up in research relating to decreasing the risk of Cardiovascular Disease, type II Diabetes, Macular Degeneration, Cancer, inflammation and more. Alongside these lesser known or more complex-named antioxidants, bell pepper is one of, if not the best food source of the more common antioxidants: vitamin C, vitamin A and vitamin E. In fact, bell peppers contain twice as much vitamin C as oranges. Here are just SOME of the antioxidants bell pepper contains: - Flavonoids – luteolin – quercetin – hesperidin - Carotenoids – alpha-carotene – beta-carotene – cryptoxanthin – lutein – zeaxanthin - Hydroxycinnamic Acids - ferulic acid – cinnamic acid.

Web Sites for Breast Cancer

The following information is provided for information purposes only and is not intended to replace medical advice. If you have any questions about your cancer treatment, please ask your doctor, nurse or radiation therapist.

www.cbcn.ca – Canadian Breast Cancer Network
A national network of groups and individuals which, amongst other activities, promotes education and awareness and advocates for people affected by breast cancer.

http://cma.ca/cmaj/vol-158/issue-3/breastqa/index.htm
Questions and Answers on Breast Cancer: a guide for women and their physicians. Based on the clinical practice guidelines.

http://cma.ca/cmaj/vol-158/issue-3/breastcpg/index.htm
Clinical practice Guidelines for the Care and treatment of breast cancer.

http://infoweb.magi.com/~bcanet – Breast Cancer Action-Ottawa
Information and support for breast cancer patients and their families and related activities and events in the Ottawa are.

www.breast.cancer.ca – Canadian Breast Cancer Research
Encourages and supports research into the prevention, treatment and control of breast cancer.

www.willow.org – Willow Breast Cancer Support and Resource Centre
Information and emotional support for breast cancer patients.

http://ibcsupport.org – Inflammatory Breast Cancer Help page
Information, personal stories, mailing list and useful links for women with inflammatory breast cancer.

http://cancercare.on.ca/obsp/welcome.html

NUN'S DISEASE - WHY ONLY NUN'S GOT BREAST DISEASE FOR HUNDREDS OF YEARS

Dr. Watson laid aside his diary and read out aloud what he had written to himself to confirm that everything was as he had remembered of the case.

On glancing over my notes of the seventy odd cases in which I have during the last eight years studied the methods of my friend Sherlock Holmes, I find many tragic, some comic, a large number merely strange, but none commonplace; for, working as he did rather for the love of his art than for the acquirement of wealth, he refused to associate himself with any investigation which did not tend towards the unusual, and even the fantastic. Of all these varied cases, however, I cannot recall any which presented more singular features than “The Case of the Nun’s Disease”.

“That my dear Watson is the crux of the matter on which everything hangs. Without that explanation, our efforts will have been in vain. It is obviously the same question that those of your profession will have asked but have failed to find the answer”. With that he sat silent for a few minutes with his finger-tips still pressed together, his legs stretched out in front of him, and his gaze directed upward to the ceiling. Then he took down from the mantle piece the old and oily clay pipe, which was to him as a counsellor, and, having lit it once again, he leaned back in his chair, with the thick blue cloud-wreaths spinning up from him, and a look of infinite languor in his face. I imagined the chemicals that were pouring into his lungs, and the damage that it would be doing as he contemplated in silence the matter at hand.

I had had so many reasons to believe in my friend’s subtle powers of reasoning and extraordinary energy in action that I felt that it would only be a matter of time before he would have some solid grounds for the assured and easy demeanour with which he treated the singular mystery which he had been called upon to fathom.

So we sat, in silence, lost in our thoughts. Then all of a sudden he exclaimed, “My dear fellow.” says he, as we sat on either side of the fire in his lodgings at Baker Street, “life is infinitely stranger than anything which the mind of man could invent. We would not dare to conceive the things which are really mere commonplaces of existence. If we could fly out of that window hand in hand, hover over this great city, gently remove the roofs, and peep in at the queer things which are going on, the strange coincidences, the plannings, the cross-purposes, the wonderful chains of events, working through generation, and leading to the most outré results, it would make all fiction with its conventionalities and foreseen conclusions most stale and unprofitable. A big smile now crossed his face and he laughed.

“Holmes! What is it that you have discovered that sheds light on this most perplexing and singular of mysteries for I am completely at a loss as to find a it’s solution?”

“Never mind,” said Holmes, laughing; “it is my business to know such things. Perhaps I have trained myself to see what others overlook. The solution here is so simple that words almost fail me.” He looked across to me, his face beaming with delight and mysterious countenance. “Tell me Watson, what did nuns do?”

Now I was completely lost! Everyone knew what nuns did. I collected together my thoughts and answered, “The life in the convent was almost identical those of the male gender who lived and worked in monstestories.

“Can you be more explicit my friend, and tell me what occupations the nuns were involved in?” .

“Well Holmes”, I ventured to add. “Convents were basically self-sufficient in all they did. Besides spending time in prayer, the nuns worked in their garden growing vegetables, harvested what they grew, baked bread, did all the manual tasks associated in keeping the convent in good order.” Much of what they did was very physical, and they all did this in the habit that they wore.”

“True, Watson, but this was no more that what the peasants did in Medieval times, and they wore long flowing garments much the same as the nun’s habit and correct me if I am wrong but there is little or no evidence that they suffered from the disease. Granted peasants breasts were not bound like those of nuns which may explain why they may have been protected from the disease due to the unrestricted movement of their breasts, and also that they suckled their young, but this explanation is inadequate in determining why nuns were more susceptible to the disease that other women”.

“They made candles which the sold or bartered”, I hastened to add.

Holmes smiled at this and he did not need to say anything, for I knew what he was thinking. Candle making was not confined to nuns but was a common trade, and as far as I knew, women of that trade did not suffer from breast cancer or any other cancer for that matter.

“Think Watson, think!”

For once I found myself unable to come up with anything more than that I had already said. “My dear friend, please put this bumbling fool out of his misery and tell me what it is that I have overlooked.” says I.

==============

To find out what Sherlock Holmes has discovered, please visit this link

http://www.teklinepublishing.com/sherlock.htm

Sample Chapter from Breast Cancer “Prevention and Cure” Your Choice!

By Fred Harding

SORAYA (1969 - 2006) OUR HERO!

Soraya Raquel Lamilla Cuevas (March 11, 1969 – May 10, 2006) was a
Lebanese-Colombian-American singer/songwriter, guitarist, arranger and
record producer. She was a successful Latin music star who had two
number-one songs on Billboard's Latin Pop Airplay charts. She won a
2004 Latin Grammy Award for the self titled album "Soraya" as "Best
Album by Songwriter", which she produced, and a 2005 Latin Grammy
Awards nomination for "Female Pop Vocal Album" for her album El Otro
Lado de Mi. She was the opening act for the 2005 Billboard Latin Music
Awards. Her career spanned ten years, and she recorded five albums.

When American-Colombian singer/songwriter Soraya (pronounced so-RYE-yah) walked out on stage at the April 7th 2005 “Selena Vive” tribute concert to the late Tejano singer Selena to sing “Dreaming of You” with New York singing group The Barrio Boyzz, I had no idea she was wearing a wig.

She sang beautiful. And she looked beautiful.

On August 21st 1992, Soraya lost her mother to breast cancer. Years earlier, her mother’s mother had also succumbed to breast cancer.

In 2000, she was confronted with another family tragedy. Her favorite aunt, her mother’s sister, was also dying from breast cancer.

It was while visiting her aunt in Columbia that Soraya discovered a lump on her own breast (because of her family history, Soraya did regular self-examinations).

When she got home, she immediately went to the doctor. The news was not good. Soraya had Stage 3 breast cancer. She was 31 years old.

No One Else

It came out of nowhere and shot through my heart
Time stood still as my world fell apart
Four simple words, turned me upside down
As my life was spinning, I reached for steady ground

With an army in my soul, soldiers of love, warriors of faith
Fighting a battle against the enemy with no face

I am breathing once again
Time has shown me the power of my strength
This journey is an ever-winding road
I will walk it proud, tall and strong
And as I’m standing face to face with myself
I thank the Lord I’m no one else

There were days filled with anger, and nights lost in tears
I searched for courage in spite of the fear
In the midst of the madness, I found a quiet space
simple moments, a tender embrace

I am breathing once again
Time has shown me the power of my strength
This journey is an ever-winding road
I will walk it proud, tall and strong
And as I’m standing face to face with myself
I thank the Lord I’m no one else

From a drop of compassion, flowed a river of love
I drank from its waters and swam through the flood
In my darkest hour, when I could barely see
I found the essence of a woman I never dreamed I could be

I am breathing once again
Time has shown me the power of my strength
This journey is an ever-winding road
I will walk it proud, tall and strong
And as I’m standing face to face with myself
As I’m standing face to face with myself, with myself. . .
I thank the Lord I’m no one else.

THE LYMPHATIC SYSTEM OF THE BREAST

Self-massage very lightly in the direction of the armpit.  Make sure that all anti-perspirant is removed with soap and water.  Use your hand from the opposite side to pump out the toxins for five minutes.  Fifty percent (50%) of all lumps will be discovered in the upper, outside quadrant (near armpit) of the breast.  Check with EVERY shower.

The purpose of breast massage is promote lymphatic drainage. Promoting lymphatic drainage may help prevent breast cancer.Breast tissue is made up of fat, glands, blood vessels, milk ducts, connective tissue, nerves, and a network of lymphatic vessels. The lymphatic fluid leaves the breast through the lymphatic vessels, which empty into a system of glands (lymph nodes) that filter lymph fluid.

These lymph nodes are linked throughout the body and are a major line of defense against the spread of disease. When lymphatic vessels and nodes become restricted because of lack of physical movement or tight clothing (especially a badly fitted bra), the body’s defense system begins to break down and disease can set in.

YOU ARE WHAT YOU EAT

Food has a very powerful effect in your body. Diet and nutrition alter your internal terrain and influences genes1-3. The nutrition in foods affects cancer both directly and indirectly. Some foods kill cancer cells and others promote cancer cell growth. Learning differences between what to eat and what not to eat is essential.

Nutrition and cancer is one of the most important areas in an integrative cancer care plan. Educate yourself about foods and cancer as a priority. Eating cancer fighting foods can strongly influence your health and healing. Create a cancer diet for your own life to support your optimal wellness.Nutrition and Cancer Top TipsDietary and nutritional changes can be very challenging and are well worth the effort. Due to the amount of time people spend eating, as well as their emotional connections with food, adhering to ongoing dietary guidelines might be perceived as difficult. Ride the tide. Make changes step by step. We predict that after some clearing out of the old, and building of the new, that you will feel invigorated by a healthier diet. If you feel overwhelmed, know the severity of the challenge in eating healthier is consistent with the reward. Once you start feeling the benefits of new food habits, we predict that you will never look back. Think outside your box. Be curious. We dare you into new delights. 

There is not a one size fits all cancer diet. A lot of people say a lot of things about the relationship between diet and cancer with cancer fighting foods. The reality is that each person is unique and therefore variability exists between optimal diets. Focus on identifying a person-centered diet tailored to you as an individual and designed for your unique constitution. 

Do not expect your conventional cancer care team to educate you about foods and cancer. Conventional cancer care providers may have some knowledge in this area and understand the powerful relationship between foods and cancer. Or they might refer you to a nutrition expert. However, mainstream medical training provides very little education if any about the relationship between foods and health and certainly foods and cancer. Most likely, you need to seek information about diet and cancer from other sources. 

Consult with an expert. Consider consulting with an oncologist, medical doctor, naturopath, nutritionist, or other trained health care professional with expertise in the relationship between foods and cancer. An expert can guide you about specific cancer fighting foods, general nutritional information, and quantities depending upon your condition. Some cancer patients need help in adding or losing weight due to situations such as cancer cachexia, being overweight, or obese. Many cancer patients need help in strictly avoiding certain foods that contribute to cancer progression while emphasizing the addition of healthy foods and nutrients. An expert can help inform your individualized cancer diet. 

Read books about diet, foods, nutrition and cancer. You can learn a lot through reading. Also know that you will inevitably encounter some contradictory recommendations about diets, including cancer fighting foods. Educate yourself with several quality books listed in Top Foods to Eat, consider consulting with a trained professional about a cancer diet with cancer fighting foods, and tune into your body to what feels right. 

Foods impact your entire body and not just one part. Louis Pasteur said on his deathbed, "The germ is nothing, the terrain is everything." The terrain refers to the internal environment influencing health. His statement represents a significant change in thinking for the father of the theory that germs (small organisms in the body) cause disease. Foods greatly impact your terrain in your entire body. Food is medicine when you know what to eat and what not to eat. 

Eat foods that promote wellness and anti-cancer activity. Many studies indicate that cancer fighting foods support survival and quality of life. Since most people eat at least three times daily, food choices have a strong and constant impact on the body. Proper nutrition can also increase the efficacy and diminish the toxicity of conventional treatments. 

Avoid specific foods and ingredients associated with cancer. Many foods and ingredients are harmful to health and contribute to cancer risk, cancer development, and cancer growth. Learn about top foods and ingredients to avoid in support of your health. 

Eat organic as much as possible. Many foods today are burdened with pesticides and other chemicals. Some of these chemicals have been associated with cancer. Pay now or pay more later. Choosing organic foods is a worthwhile investment in your life and especially for the top foods with pesticides. 

Learn about pH and the acid-alkaline balance. Acid-alkaline balance refers to the internal chemistry of your body's tissues and fluids as measured through pH. Health requires acid-alkaline balance. Research shows that the majority of people with health challenges are overly acidic. Diet is a primary factor creating acidity and the right diet can strongly support an alkaline environment.

ReferencesDean Ornish, MD of the Preventive Medicine Research Institute and colleagues have published scientific studies evaluating people with heart disease and cancer. Results suggest that lifestyle changes down-regulate disease-promoting genes and up-regulate protective, disease-preventing genes.Ornish D, Lin J, Daubenmier J, Weidner G, Epel E, Kemp C, Magbanua MJ, Marlin R, Yglecias L, Carroll PR, Blackburn EH. Increased telomerase activity and comprehensive lifestyle changes: a pilot study. Lancet Oncol. 2008 Sep 15. [Epub ahead of print] PMID: 18799354Ornish D, Magbanua MJ, Weidner G, Weinberg V, Kemp C, Green C, Mattie MD, Marlin R, Simko J, Shinohara K, Haqq CM, Carroll PR. Changes in prostate gene expression in men undergoing an intensive nutrition and lifestyle intervention. Proc Natl Acad Sci U S A. 2008 Jun 17;105(24):8369-74. Epub 2008 Jun 16. PMID: 18559852Last Modified: May 24, 2011
Original Publication: Jul 28, 2010 

SUPER FOODS TO PREVENT BREAST CANCER

In 1992, a study conduced at Johns Hopkins found that broccoli consumption prevented the development of tumors by 60% and it reduced the size of tumors that did develop by 75%.

Broccoli contains more polyphenols than any other common vegetable. It also contains large amounts of indoles, which are potent estrogen blockers.

Other super powers possessed by broccoli include an ability to boost the immune system, build bones, fight birth defects, and to ward of degenerative eye diseases.

Although a link has already been found between eating these foods and a reduced cancer risk, this research shows how that might happen.

The research is published in the British Journal of Cancer. Vegetables such as broccoli were found to contain a compound called I3C. And a chemical called genistein found in soy beans. The repair proteins, regulated by genes called BRCA1 and BRCA2, are important for preventing damaged genetic information being passed on to the next generation of cells. If people have a faulty BRCA gene they are at a higher risk of developing some forms of cancer, including breast, ovarian and prostate cancer.

Low amounts of the BRCA proteins are seen in cancer cells, so the scientists propose higher levels might prevent cancer developing.

Researchers suggest the ability of I3C and genistein to boost the amount of BRCA proteins could explain their protective effects.

Professor Eliot Rosen, who led the research, said: "Studies that monitor people's diets and their health have found links between certain types of food and cancer risk.

"However, before we can say a food protects against cancer, we have to understand how it does this at a molecular level."

He added: "It is now clear that the function of crucial cancer genes can be influenced by compounds in the things we eat.

"Our findings suggest a clear molecular process that would explain the connection between diet and cancer prevention."

Professor John Toy, medical director of Cancer Research UK, which owns the British Journal of Cancer, said: "Diet's role in cancer prevention is complex.

"This research explores an interesting hypothesis as to how certain components of diet can affect cancer risk.

"The evidence is building that these chemical compounds act on some of the genes inside cells that help prevent cancer developing."

But he added: "We still don't know if this is exactly how these chemicals might act in every day life.

Wild salmon: A guaranteed way to lower your risk for cardiac-related death.

The omega-3 fats in fatty fresh fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has less dioxin contaminant than farmed salmon. Salmon is my favorite food to substitute meats. It is a great source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild. Only eat salmon that were raised in the wild, like Alaska. Farm-raised salmon are fed corn and grain and they develop fatty acid profiles that aren't much different than most of our animal food sources. The farm-raised variety is woefully deficient in Omega-3 fatty acids, which is pretty much the whole reason you'd want to eat them in the first place.

Most of you are well aware of the beneficial effects of salmon oil, but here's a mercifully brief refresher course in case you're not. Salmon oil reduces the risk of coronary artery disease; controls hypertension; controls inflammation; prevents cancer; prevents degenerative eye diseases, and it may well boost your metabolism, making it easier for you to lose fat.

Keep in mind that the Omega-3 fatty acids in fish are, obviously, marine based, and that the Omega-3 fatty acids found in walnuts and flaxseed are plant based. As such, it's best to include both kinds in your diet. Mackerel, Herrings and sardines are good for you also.

A large, 15-year Swedish study of women looked at fatty and lean fish consumption and the risk of kidney cancer. The finding: Those who ate high amounts of fatty fish (salmon, herrings, sardines, and mackerel) -- more than one serving a week -- had 44 percent less risk for developing renal cell carcinoma (the most common form of kidney cancer) than those who did not consume any fish.

The Swedish researchers noted there are "large differences between fatty fish and lean fish in the content of omega-3 fatty acids and vitamin D. Marine omega-3 polyunsaturated fatty acids are 20 to 30 times higher in fatty cold-water fish than in lean fish. Fatty fish has three to five times higher content of vitamin D than lean fish, and lower serum vitamin D levels have been associated with development and progression of renal cell carcinoma."

The Swedish researchers noted there are "large differences between fatty fish and lean fish in the content of omega-3 fatty acids and vitamin D. Marine omega-3 polyunsaturated fatty acids are 20 to 30 times higher in fatty cold-water fish than in lean fish. Fatty fish has three to five times higher content of vitamin D than lean fish, and lower serum vitamin D levels have been associated with development and progression of renal cell carcinoma." 

Highly touted royal jelly, fed to the debutante larvae that grow into queen bees, contains a powerful antibacterial protein that Japanese researchers discovered and named royalisin. Rich in amino acids, royalisin is primarily effective against "Gram-positive" bacteria, which include staph and strep species (Fujiwara S, Journal of Biological Chemistry, July 5,1990;265:11333-7). Like propolis, royal jelly also appears to have anti-tumor properties. Another team of Japanese researchers gave royal jelly to one of two groups of laboratory mice before transplanting different types of cancer cells in them. The royal jelly had no effect on the leukemia cells, but it had dramatic effects on sarcoma cells. The lifespan of the mice was extended by about one-fifth and tumor sizes were about half the size, compared with untreated mice,according to a report in the journal Nippon Yakurigaku Zasshji-Folia Pharmacologica Japonica (Feb. 1987;89:73-80).

In sum, we could learn a lesson from bees that eat honey and royal jelly, and seal their hives with propolis. By eating these bee products, we can preventively "innoculate" ourselves against many bacterial and viral infections - and maybe even reduce our risk of developing cancer. A few of the components of propolis and royal jelly have anti-cancer properties.

Propolis

Bees create propolis by collecting a resinous sap from trees and then mixing it with wax back at the hive. They use this material much the way people use caulk: to seal their homes. Chemically, propolis is exceedingly complex and contains a rich variety of potent terpenes and benzoic, caffeic, cinnamic,and phenolic acids. It's also high in flavonoids, which by themselves may account for many of the benefits attributed to propolis-and some researchers refer to propolis as a type of flavonoid.

One of the most significant medical journal articles described how the caffeic acids in propolis and honey might prevent colon cancer, which kills some 60,000 Americans each year. Chinthalapally V. Rao, Ph.D., of the American health Foundation, Valhalla, N.Y., reported in Cancer Research (Sept.15,1993; 53:1482-88) that these caffeic acids prevented the formation of precancerous tissue in rats after they were exposed to cancer-causing chemicals.

Walnuts: Consuming walnuts is a way to lower your risk of cardiovascular disease.

People who eat walnuts have fewer heart attacks. One study actually found an inverse relationship between walnut consumption and all deaths.

I don't know how a walnut could keep you from being hit by a runaway streetcar, but I do believe it is one healthful little nut. Walnuts are one of the few rich sources of plant-derived Omega-3 fatty acids (alpha linolenic acid), thus complimenting the animal-derived Omega-3 fatty acids we get from another Power Food, salmon.

They're also high in plant sterols, which reduce cholesterol. Combine that with their arginine-powered ability to keep the insides of blood vessels smooth and you can understand their effect on heart health.

In addition to all that, they're the nut with the highest anti-oxidant activity, and they contain rich amounts of magnesium and copper, two minerals that are typically deficient in the American diet.

Almonds and Brazil nuts are good for you also.

Although high in calories, nuts often enable people to maintain or lose weight. A small handful eaten between meals or added to salads, grains or vegetables gives a sense of satiety and results in less total food intake. Nuts have great nutritional benefits, as well.

Almonds, pecans and pistachios are rich in protein.

Walnuts contain omega-3 fatty acids.

Toss sesame seeds in a meal for extra calcium and vitamin E.

Sesame, sunflower and pumpkin seeds are particularly good sources of phytosterols, also known as plant sterols, which promote heart health.

Since nuts are high in fats, they can easily become rancid. Store them in the freezer to extend their life. Nuts are also delicious, so it’s also a good idea to practice portion.

Roasted, raw or toasted, nuts are a delicious source of protein and fiber. A nutritious snack, nuts nourish our bodies with heart-healthy monounsaturated oils and many vitamins and minerals. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.  
 
Olive oil is a staple in any kitchen. It's the base of many salad dressings and is also used as an ingredient in sauces and marinades; as a dip for bread; and for sautéing, roasting, frying and baking. Extra-virgin olive oil can be used as a condiment when drizzled over a bowl of pasta or platter of roasted vegetables.

Olive oil is an excellent source of heart-healthy monounsaturated fats that may lower the bad cholesterol and raise the good cholesterol.

It contains Vitamin E and antioxidants.

It's an excellent replacement for unhealthy saturated fats like butter.

Extra-virgin olive oil has the highest concentration of Vitamin E and antioxidants. Drizzle extra-virgin olive oil on uncooked dishes, where its assertive flavor will complement your finished dishes. Lighter olive oils like those labeled pure, refined or light contain lower concentrations of nutrients but withstand higher temperatures required for cooking.

Although olive oil has great health benefits, it also has a lot of calories. It’s 100 percent fat, and like all liquid oils, contains about 120 calories per tablespoon.

A health study in 2005 compared the effects of different types of olive oil. The first type, "extra virgin" contains the highest amount of polyphenols, while the other olive oil was a lesser blend containing one-fifth the polyphenols in the first type.

Those using the extra virgin olive oil on their bread exhibited a marked increase in arterial wall elasticity, while those that ate the lesser stuff exhibited no change.

Lesson learned: use extra virgin olive oil.

Aside from making arterial walls more elastic, olive oil has many of the same benefits that walnuts do.

While other oils contain their fair share of monounsaturated fats, olive oil is the king with 72% of its fatty acid compliment being monounsaturated.

Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures. High in monounsaturated fats and antioxidants, consumption of olive oil and olives is linked to a lower risk of chronic disease. Eat like an Italian; skip the butter and dip your bread in golden olive oil drizzled with balsamic vinegar. Favolosamente!   
 
Berries are rich in fiber, vitamin C, and antioxidents. Toss'em in cereal, stir'em in yogurt, or sprinkle them on low-fat ice cream.

This humble little berry contains a greater number of antioxidants than any other known fruit or vegetable. Just one serving contains more antioxidants as five servings of carrots, apples, broccoli, or squash.

Just a couple of years ago, the Journal of Clinical Nutrition found that people who ate one cup per day had a perpetual increase in the amount of antioxidants in their blood. Maintaining this physiologic state, they guessed, probably plays a big role in the prevention of cancer, cardiovascular disease, and degenerative eye diseases.

There's also a study that's probably of particular interest to readers of this site: people who ate large amounts of blueberries every day performed 5 to 6 percent better on tests of motor skills than a control group.

Ways to eat them: Buy them dried, fresh, or frozen (they're not a crop that's heavily treated with pesticides, which is often of concern when buying dried fruits).

Considered a nutritional powerhouse, blueberries are loaded with antioxidant compounds that travel through your body reducing free radicals. Bursting with anthocyanin, an antioxidant that also gives these berries their deep indigo color, blueberries register at the top of the phytonutrient scale. Add one cup of these mighty berries to smoothies, fruit salad and reap the sweet healthy benefits.

Regularly eating Goji berries, the Himalayan wonder fruit with the highest nutrition value and antioxidant properties can impart new energy levels and enable you to live an energetic life and carry out the daily grind with vigor.

Many people who now eat Goji berries on a daily basis have noticed improved eyesight, restoration of hair color, improved libido, mood enhancement, noticeable improvement in energy levels, better sleeping habits and more zest for life. 


Scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University ranked blueberries #1 in antioxidant activity compared with 40 other commercially available fruits and vegetables.

Dr. James Joseph, Ph.D., Chief of the USDA Human Nutrition Research Center on Aging at Tufts University, is working with blueberries to examine their potential to help improve motor skills and reverse the short-term memory loss that comes with aging. "The blueberry has emerged as a very powerful food in the aging battle," said Dr. Joseph. "Given the possibility that blueberries may reverse short-term memory loss and forestall other effects of aging, their potential may be very great.

Flax seeds are, bar none, the best source of plant-derived Omega-3 fatty acids. Including them in a diet that contains reasonable amounts of saturated fats (about 30% of fat intake), reasonable amounts of olive oil and walnuts (about 30 to 40% of fat intake), and a combination of plant-derived Omega-3 fatty acids and animal or marine based Omega-3 fatty acids (grass-fed beef and salmon) along with a modest amount of Omega-6 fatty acids is probably the perfect prescription.

In addition to being a rich source of plant-derived Omega-3 fatty acids, flaxseeds also contain fiber, protein, and magnesium. They also contain lignins, which are phytoestrogens.

While I know the mere mention of phytoestrogens is enough to make you want to mainline a quart of pure Testosterone, a small amount of phytoestrogens isn't a bad thing. Ways to eat them: Make sure you grind your flaxseeds — the nutrients are difficult to absorb from the whole seed. Once they're ground, store them in small airtight jars and sprinkle them on your oatmeal, your salad, or add to a shake.

Bakers use this nutty-flavored seed mainly to add flavor and fiber. But scientists see the tiny reddish-brown seed, rich in estrogenlike compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavor your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seeds in health food stores or in supermarkets on the flour aisle. They're easy to grind in a blender or coffee grinder. But get seeds -- there are no lignans in the oil.


Also, try sesame seeds because they maintain steady blood sugar levels; they’re rich in protein and good fats. These fats reduce LDL (“bad”) cholesterol because they’re mostly unsaturated. Sesame seeds are also a source of bone-strengthening calcium and magnesium. Tahini, an oily paste made of sesame seeds, is another way to enjoy their benefits. Use toasted sesame oil to season stir fries or soups, but add the oil after cooking; heat alters its composition. 
 
I don't expect you to go out every October and hoard pumpkins. Canned pumpkin is available all year round and the canned version is actually more nutritious than the raw version.

What makes pumpkin so cool is its synergistic blend of phytonutrients. In fact, pumpkin contains the richest supply of carotenoids known to man.

These carotenoids are suspected to modulate immune responses, enhance cell-to-cell communication, and protect against various cancers. One carotene in particular — alpha carotene — is even suspected by some to slow aging.

While you might assume that pumpkin is glycemically incorrect, you're probably thinking about the pumpkin puree that Granny uses to make her pies. Pure canned pumpkin, on the other hand, has only 42 calories a half-cup, along with 5 grams of fiber, which is more fiber than most breakfast cereals.

Mo’ better - Mo’ beta! Vibrant orange vegetables, such as pumpkins, butternut squash, carrots and sweet potatoes contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost. Enjoy roasted squash, curried pumpkin soup or lightly steamed carrots - cooking makes the nutrients more bioavailable or easier to absorb. 

Canned pumpkin provides as much beta-carotene as lightly cooked carrots. It also provides Vitamin E. Remember though, that beta carotene is better absorbed when pumpkin is cooked as in the recipes in this book. It is better not to cook pumpkin a second time, as in pie, at a high temperature. According to a report in Consumer Reports On Health, September 1991, canned pumpkin has the highest amount of Vitamin A (beta-carotene) of all the foods listed and the next highest being carrots, and then sweet potatoes. The National Cancer Institute and the U.S. Department of Agriculture, after looking at approximately 100 fruits and vegetables, singled out pumpkin as a particularly concentrated carrier of beta-carotene. Note my recipes in this book that include pumpkin.

As noted in my chapter, Beta-Carotene, in this book, we need to eat the foods rich in beta-carotene as they contain over 500 carotenoids as well as alpha-carotene. Supplements do not contain the other important carotenoids. Researchers tell us that pumpkin is an important source of these carotenoids. An article in Your Health, November 5, 1991, states that Michelin Mattes-Roth, M.D., Associate Professor of Medicine at Harvard Medical School, states that "Pumpkin deserves to be eaten year-round, it’s so rich in carotenoids." 
 
Spinach: The best food on the planet to prevent cataracts and age-related macular degeneration, thus ensuring a lifetime of good vision.  


The next time you order a salad, screw the typical Romaine salad or worse yet, the iceberg lettuce salad; spinach is where it's at.

Spinach is another one of those vegetables whose nutrients and phytonutrients display a wonderful synergy.

Consider that spinach contains carotenoids like zeaxanthin and beta-carotene, along with antioxidants like CoQ10 and glutathione, and the insulin modulator alpha lipoic acid. Not only that, but spinach is fairly rich in plant-derived Omega-3 fatty acids, too.

All of this equates to a vegetable that lowers homocysteine levels, risk of degenerative eye disease, and many types of cancer. In fact, there are epidemiological studies that show that the more spinach eaten, the lower the risk of almost everytype of cancer.

Ways to eat it: Spinach is a vegetable that should be eaten both raw and cooked. Cooking it makes the carotenoids more bioavailable, but it degrades Vitamin C and folate, so eating a combo of cooked and raw seems to be the best bet. Cook spinach in an omelet, or steam it and add olive oil and salt. Or make a raw salad and top it with walnuts and olive oil.

Spinach helps prevent cancer! 
 
Thu, 16 Mar 2006

Beans and green vegetables such as broccoli and spinach which are high in folic acid help prevent pancreatic cancer but vitamin supplements do not help, a Swedish study published this week showed.

People who eat foods containing 350 micrograms of folic acid per day have a 75 percent lower risk of developing pancreatic cancer than those who ingest less than 200 micrograms, showed the study published in the Journal of the National Cancer Institute.

"Those who ate the most folic acid ran the lowest risk," researcher Susanna Larsson, a nutritional epidemiologist at Sweden's Karolinska Institute who led the study, told AFP.

To ingest 350 micrograms of folic acid, a person would need to eat about four portions of broccoli, she said, noting that an average Swede would normally eat around 200 micrograms per day. 
 
Tomatoes: One of the easiest ways for men to avoid prostate cancer is the consumption of tomatoes and tomato-based products. Try grape tomatoes because they're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're also packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.

Tomatoes are on my list for one main reason, or rather, one main nutrient: lycopene. This member of the carotenoid family could be the silver bullet in preventing prostate cancer.

Consider the 1995 study that showed men who ate ten or more servings a week of tomatoes reduced their risk of prostate cancer by 35% and their risk of aggressive prostate cancer by 50%, and while quite possibly being as potent an anti-oxidant as beta-carotene in general, lycopene is also thought to raise the skin's natural SPF (sun protection factor).

Unbeknownst to most, though, is that the coveted lycopene is bound up in the cell walls and fiber. That means that you pretty much have to eat cooked or processed tomatoes to get at the lycopene. That also means that tomato paste, barbecue sauce, and ketchup are valid sources of lycopene.

Ways to eat it:Since lyopene needs fat to get it into the bloodstream, it's best to eat your tomatoes or tomato products with a bit of olive oil. You can also use sun-dried tomatoes in sandwiches, in addition to using salsa to top your meat dishes. And of course, there's always pizza.

The tomato industry is releasing research, sponsored partly by Campbell Soup Co., saying that men interested in lowering their risk of prostate and other cancers should consider eating at least five servings of tomato-based products a week. The campaign was announced over the weekend at the fourth annual World Congress on the Processing Tomato in Sacramento. Research was presented by the Center for Human Nutrition at UCLA. (Sacramento Review Journal, June 2000)

Cancer-fighting tomatoes have been launched by a supermarket.

The specially-bred fruit contains high levels of an antioxidant that may cut the risk of prostate cancer.

The new variety was created naturally by crossing varieties with high lycopene levels, linked with reducing the risk of certain cancers. Tesco says it contains roughly a third more lycopene than other varieties.

Tesco sells more than 70,000 tons of tomatoes a year and trialling the new variety in Sussex stores. 
  
Dr Chris Hiley, head of research for the Prostate Cancer Charity, said the effect of lycopene on prostate cancer had been studied but added: "We still can't come to a firm conclusion that the risk of prostate cancer is reduced by increasing lycopene intake. "It is very clear that men should eat a varied and healthy diet including tomato products.

Skinless turkey breast: The leanest meat source of protein on the planet.

It's inexpensive and has a nice array of nutrients including the exotic selenium, a substance known to prevent breast cancer.

Want to know how lean turkey is? Three ounces of flank steak — the leanest beef available — has 4.5 grams of saturated fat. An identical amount of turkey has only 0.2 grams of saturated fat. 


Cranberry Glazed Turkey Breast 
10 servings 
1 - 6 lb. turkey breast, bone in 
1 cup jellied cranberry sauce 
1 cup orange marmalade 
2 tsp. dry mustard 
2 tsp. lemon juice 
1-2 tsp. ground clove

In small roasting pan, fitted with meat rack, place turkey breast on rack. Bake at 325°F for 1 3/4 - 2 hours or until meat thermometer inserted in thickest part of breast reaches 170-175 F. In small saucepan, over medium heat, combine cranberry sauce, marmalade, mustard, lemon juice and cloves. Cook 4-5 minutes or until sauce is smooth. Brush 2-3 tablespoons sauce over turkey breast during last 20 minutes or baking. Serve remaining sauce over turkey slices.

Cranberries are packed with proanthocyanidins that have been shown to reduce the risk of heart disease and stroke, and improve urinary tract health. New research shows that cranberry juice may also work against gastrointestinal viruses. 
 
Yogurt: A tasty, easy way to boost your immune system.

Gastrointestinal problems are likely at the root of a lot of health problems. After all, if you can't digest food, assimilate its nutrients, and dispose of waste, what good are Power Foods?

Enter yogurt. Yogurt that contains live active cultures of bacteria encourages the growth of "good" bacteria and hampers the growth of the "bad".

Once you do that, you might help your body fight cancer, allergies, inflammatory bowel disease, irritable bowl syndrome, ulcers, and diarrhea.

You might even increase nitrogen retention, so that you'll build more muscle from the proteins that you eat.

While live-culture yogurt is considered a "probiotic" in that it contains living beasties, you also need to ingest "prebiotics," which are nondigestible food stuffs that the beasties live on.Luckily, a lot of the Power Foods I've listed contain prebiotics (broccoli, spinach, flax seeds, etc.).  Creamy and cool, cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria” - probiotics support the intestinal tract. Boost the overall health of your immune system and enjoy a cup of fruited yogurt, chug a tangy raspberry kefir or stir some rich buttermilk into roasted garlic mashed potatoes.

It's the good bacteria -- such as lactobacillus bulgaricus, streptococcus thermophilus, lactobacillus acidophilus and bifidus -- that convert pasteurized milk to yogurt during fermentation. These live and active cultures also break down lactose, the sugar in milk, which allows lactose-intolerant individuals to eat yogurt without side effects like abdominal cramping, bloating and diarrhea.

Scientists have long studied the positive impact of yogurt's live and active cultures on gastrointestinal infections, the immune system, cancer and osteoporosis. In addition to helping relieve diarrhea and other digestion-related distress, live cultures have been found to prevent urinary tract infections. And eating yogurt may not only keep you from catching the common cold, it may also help prevent cancer and lower your cholesterol.

Why yogurt's live cultures augment health is still mostly a mystery, but some scientists speculate that they stimulate immune-enhancing cells, as well as the production of antimicrobial and antibacterial agents that fight disease-causing microorganisms.

Some food processing methods, like heating yogurt to prolong shelf life and lessen its naturally tart flavor, can destroy the cultures. So check the nutrition labels to make sure you're getting live and active cultures. You can also look for the National Yogurt Association's "Live & Active Cultures" seal, an indication that refrigerated products contain at least 100 million cultures per gram, and frozen products have 10 million cultures per gram. 

The reason I've labeled Shiitake mushrooms as a power food is because they appear to possess some pretty interesting anti-viral properties, including some much-desired anti-cancer powers.

In fact, the Japanese have licensed a Shittake extract called Lentinan as an anti-cancer drug. It's shown promising effects on bowel, liver, stomach, lung, and ovarian cancers.

Apparently, Lentinan stimulates the production of T lymphocytes and natural killer cells.

Proponents of mushrooms like the shittake and others collectively call these fairly mysterious anti-viral and immuno-enhancing compounds Host Defense Potentiators.

Mushrooms and shiitakes have anti-cancer, antiviral, and immune-boosting effects. Maitakes appear to prevent tumor growth in animals, and shiitakes contain eritadenine, a substance that lowers cholesterol levels. Other mushroom varieties, such as portobellos, have healing properties, too. They’re a source of mood-soothing B vitamins, and they’re also Asian mushrooms such as shiitake and maitake have traditionally been eaten to increase longevity. Studies suggest that compounds in maitakes rich in copper, protein, and fiber. It’s important to cook mushrooms before eating them to destroy the small amount of natural carcinogens they contain.

MAITAKE ( HEN OF WOODS ) Scientists have done large-scale epidemiological studies on the anticancer effects of mushrooms and the results are positive. Researchers at the National Cancer Center Research Institute of Japan studied the anti-cancer activities of mushroom from 1972 to 1986 in Nagano, Japan. The study of 174,505 people in the Nagano Prefecture compared the cancer death rate in mushroom farmers who grow mushroom species Flammuina velutipes to that in the rest of the population. They found among the farmers, the cancer death rate was 97.1 per 10,000 compared to 160.1 per 100,000 among the rest of population. The difference in the cancer death rate is significant.

Studies found Maitake extract prevents chemical mutagenesis - chemical causes mutation of normal cells. We demonstrated in experiments with Ames test and micronucleus test in mice that maitake extract inhibited mutagenesis of cells induced by chemical mutagens—benzpyrene and cyclophosphamide. Mutation of cells can eventually lead to cancer cells. It was reported that Agricus blzei exerts a similar preventive effect against chemical mutagens. Mushroom extracts greatly helped the number of cancer killing cells 

Cornell food scientist Rui Hai Liu's recent findings suggest that apples may help prevent breast cancer. Kevin Stearns/University (Photo curtsey of Cornell University)

"Studies increasingly provide evidence that it is the additive and synergistic effects of the phytochemicals present in fruits and vegetables that are responsible for their potent antioxidant and anticancer activities," Liu says.

According to "SuperFoods Lifestyle" author Dr. Steven Pratt, different varieties of apples have different phytonutrients, but they all have tons of antioxidants, including flavonoids and other polyphenols, and fiber, and over 7,500 varieties of apple are grown throughout the world. They are packed full of antioxidants, especially vitamin C for healthy skin and gums - one apple provides a quarter of your daily requirement of vitamin C.

Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

An apple is also a carbohydrate with a low glycaemic index (GI) type.

Low GI foods are digested slowly; once they are finally broken down in the intestine they are gradually absorbed into the bloodstreams as glucose, causing a gradual rise in blood sugar levels. They may help with weight control, as well as improving diabetics' long-term control of blood sugar levels. They’re a good source of quercetin, a phytochemical that fights the free radicals that lead to heart disease and cancer. Unpeeled apples are also rich in fiber, which benefits digestion and lowers cholesterol by sweeping it out of your intestines. Because they contain fiber and fructose, a fruit sugar, apples have a low rating on the glycemic index, which means they keep blood sugar levels steady and hunger at bay longer than other fruits. But remember, says Elson Haas, M.D., a physician in San Rafael, Calif., and co-author of The False Fat Diet (Ballantine, 2000), “An organic apple a day keeps the doctor away.” He advises buying organic because most conventionally grown apples are coated with pesticides and wax.

No surprise that apples make this list. But chances are you never knew that eating an apple a day is particularly good for your lungs, all the more so if you smoke. In a study presented before the American Thoracic Society, British researchers said that apples were more effective than other fruits and vegetables in reducing the risk of developing serious disease, including lung cancer. In another study, Dutch scientists found that smokers who ate an apple a day were half as likely to develop chronic obstructive pulmonary disease (COPD), an umbrella term for emphysema and chronic bronchitis. 
 
Enriched white rice is nutritionally bankrupt. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and who-knows-what phytochemicals that are in the whole grain. Try quickcooking or regular brown rice instead.

Add some Turmeric, it fights cancer, and eases pain and swelling. 
Fabled as the spice that lends zing and yellow color to curries and mustard, turmeric also provides numerous health benefits. Besides helping to ease arthritis, and muscle and postoperative pain and swelling—without the side effects of pain medications—it may also act as a cancer-fighting agent.

The healing power of turmeric comes from its active ingredient—curcumin. In a study published last September in the medical journal Blood, researchers found that adding curcumin to cancer cells suppressed most of them and stopped others from spreading. More recent research on laboratory animals has shown that eating curcumin may protect skin during cancer radiation treatments.

May we suggest No, we're not going to ask you to gobble this spice by the spoonful or whip up a curry every evening. But you might get in the habit of keeping a container within easy reach and using it occasionally to replace some of the salt and pepper in your cooking.

Why It's Great: Rice is a good source of iron, protein, and B vitamins. While white rice is milled and polished to remove its bran and germ, brown, red, and black rice retain these nutritious components, which gives them twice as much fiber, and a good supply of vitamin E. They also have a terrific texture and look dramatic on your plate.

Look for: Quick-cooking brown rice is a good choice when you don't want to give up convenience for nutrition. Experiment with these delicious, exotic-sounding whole-grain rice varieties-Black Japonica, Camargue Red, Bhutanese Red, Forbidden Black, Wehani.

Cooking Tips: Try whole-grain versions of your favorite white rice, like basmati, jasmine, and arborio. Use earthy, sweet red rice in pilafs and stuffings. Make great risottos, desserts, and side dishes with nutty, soft-textured black rice. 
It's important to keep whole-grain rice in a cool, dark place so it won't go rancid. Buying in bulk is fine, but don't buy more than you can use in a month.

Botanists say that the collard plant, has remained almost the same for about 2000 years and is actually a type of kale. Both collards and kale are actually loose-leaf non-heading wild cabbages that are the predecessors of head cabbage. The major differences between collards and kale are the leaf shape, length of the stem, color, and flavor. While collards have a medium green color, smooth texture, and an oval shape, kale has dark grayish green broad leaves with a crinkled texture. On the flavor scale, collards are several degrees milder than kale, a strong, bitter vegetable.

Greens like kale, spinach, and broccoli rabe are nutritional power houses. Most are loaded with vitamin C, carotenoids, calcium, folate, potassium, and fiber. Now it's easy to squeeze healthy greens into your busy schedule.

Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!

Collard Greens: This humble vegetable may help fight osteoporosis, which afflicts many women late in life. In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well. Based on data from one of the largest studies of women, the Nurses' Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micrograms of the vitamin daily) were 30 percent less likely to suffer a hip fracture during ten years of follow-up than women who ate less. Researchers point out that dark-green leafy vegetables -- Brussels sprouts, spinach, broccoli -- are all good sources of the vitamin. But collard greens, with about 375 micrograms per half-cup, are among the best. Medical researchers believe that the whole family of cruciferous vegetables helps to prevent cancer. The cruciferous family includes collards, kale, cabbage, bok choy, broccoli, cauliflower, Brussels sprouts, mustard and mustard greens, turnips and their greens, arugula, watercress, kohlrabi, horseradish, and rutabaga. Studies have shown that eating foods in this vegetable family speeds the liver's ability to detoxify ingested toxins.

Eppley Cancer Institute at the University of Nebraska conducted a study to learn the effectiveness of collards as a cancer preventive. After feeding mice cabbage or collard greens, researchers injected breast cancer cells into the rodents and found they developed fewer metastasized cancers. Other experiments revealed that collards exhibited surprising anti-cancer agents that prevented the genetic changes promoting cancer growth.  
 
Research conducted at the University of Scranton has demonstrated that the quality and quantity of antioxidants in chocolate are relativly high when compared to other high-antioxidant foods. Cocoa powder ranks the highest of the chocolate products, followed by dark chocolate and milk chocolate. According to the Chocolate Manufacturers Association, dark chocolate contains about 8 times the polyphenol antioxidants found in strawberries.

In a previous chocolate benefits article published in December 2005, we reported the results of a small Italian chocolate study. This study found that dark chocolate may lower blood pressure in people with hypertension. In addition, levels of LDL cholesterol in these individuals dropped by 10%. Since the publishing of our article, another review study conducted by the Harvard University released their findings in the Nutrition and Metabolism Journal on January 3, 2006.

This Harvard study reviewed 136 scientific articles published between 1996 and 2005 on chocolate and its ingredients. Their analysis found that eating 50 g of dark chocolate per day may reduce the risk of heart disease by 10.5 percent. In addition, eating dark chocolate may lower the risk of dying from heart disease by 19 percent.

Eat more chocolate? The simple answer is No. All the research conducted so far investigated the benefits of dark chocolate or cocoa powder - not the regular chocolate goodies such as milk chocolate, white chocolate or Dutch chocolate. Moderation is always the key. In spite of high calories and fat from most chocolate bars, having a decadent piece of chocolate once in a while is not going to harm your health either. If you have a choice, choose dark chocolate for its higher flavonoid content!

Two servings of CocoaVia a day? The simple answer is again No. It is nice to know that it contains at least 100 mg of flavanols in a serving. Therefore, CocoaVia may be a better alternative to other regular chocolate bars. However, if you are not used to eating chocolate every day, it makes no sense to start doing so now. As pointed out by the author of the Harvard study, all chocolate research conducted so far were only of short term nature. No one really knows if the effects can be extended if we eat chocolate every day for a long period of time.

If you would like to include more foods with high levels of antioxidants, fruits & vegetables as well as whole grains would be a better bet as they are low in calories and high in vitamins and fiber. For a sensible heart smart diet, emphasize fruits and vegetables, whole grains and fatty fish. In addition, limit the intake of processed foods. 
 
Tea -- green or black: The easiest and cheapest no-calorie way to avoid heart disease and cancer.

Tea is the second most popular drink in the world (water is the top choice). Although most people think of tea as a soothing and delicious beverage, it possesses a remarkable wealth of antioxidants. All teas, whether black, green, oolong or white, are harvested from the leaves of a variety of plant known as the camellia sinensis. The primary distinction between the different teas is the amount of fermentation they undergo. Black teas are the most fermented, white teas the least. Herbal teas are not technically teas since they do not include camellia sinensis leaves.

All true teas contain polyphenols, powerful antioxidants believed to protect against heart disease, certain cancers and stroke.

The various levels of fermentation affect teas in different ways. Recent studies have shown drinking green tea might boost metabolism, oolong teas can lower blood sugar, and black teas can promote oral health.

Tea contains half the caffeine of coffee.

Tea is not just for drinking: it has been used for centuries in marinades and as a flavoring agent in dishes.

The interest in green tea catechins and other polyphenols – antioxidants found in many plants that give some flowers, fruits and vegetables their coloring – derives from traditional Chinese medicine, and the observation of lower cancer rates among Asian populations.

"Numerous earlier studies, including ours, have demonstrated that green tea catechins, or pure EGCG (a major component of GTCs), inhibited cancer cell growth in laboratory models," Bettuzzi explained. "We wanted to conduct a clinical trial to find out whether catechins could prevent cancer in men. The answer clearly is yes."

First Clinical Study Shows 90 Percent Efficacy in Men with Pre-malignant Lesions

April 20, 2005. Anaheim, Calif. – After a year's oral administration of green tea catechins (GTCs), only one man in a group of 32 at high risk for prostate cancer developed the disease, compared to nine out of 30 in a control, according to a team of Italian researchers from the University of Parma and University of Modena and Reggio Emilia led by Saverio Bettuzzi, Ph.D.

Women who used to eat more eggs during their high school years may be less likely to develop breast cancer. New research from Harvard, published in Breast Cancer Research, found that higher levels of egg consumption during adolescence are associated with a decreased risk of breast cancer. Eating dietary fiber and vegetable fat was also attributed to a reduced risk of developing the disease whilst butter appeared to increase the risk.

Simply folded into an omelet or whipped into a grand soufflé, eggs provide an inexpensive source of high quality protein. A good, bioavailable source of cartenoids, lutein and zeaxanthin, eggs are not only low in carbohydrates and sodium; they also support eye health. Whether you prefer brown or white eggs; be kind to your fine-feathered friends and always choose cage-free, organic eggs.

Fight eye disease, lower (!) cholesterol 
Eggs will surprise you. Did you know eating them can help prevent heart and eye disease? "Eggs have gotten a bad rap; they're actually one of the best overall food sources available," says Dr. Rosenbloom. "They're very low in saturated fats and provide a lot of important nutrients. And the yolk is among the very best sources of lutein, an antioxidant that may help prevent age-related macular degeneration."

But what about that cholesterol matter? Granted, a yolk has 213 milligrams of cholesterol—two-thirds of the recommended daily value—but newer research finds that it also contains phosphatidylcholine, which in lab animals decreased the absorption of dietary cholesterol contained in eggs into the bloodstream. In fact, a landmark study on 38,000 men in The Journal of the American Medical Association, part of the ongoing Health Professionals Follow-Up Study, concluded that eating one egg each day is "unlikely" to play any role in heart disease. 
A single egg is packed with goodness. And while eggs do contain cholesterol, the effect is not as detrimental as scientists once believed.

For as little as 75 calories, an egg provides 12% of the daily recommended value for protein, as well as a wide variety of other nutrients such as vitamin A, B6, B12, D, folate, iron, phosphorous and zinc.

On top of this, the humble egg is now also categorised as a "functional food", i.e. a food that provides health benefits beyond its basic nutritional benefits.

The key is the carotenoids, lutein and zeaxanthin, found in egg yolks. These substances collect in parts of the eye and have been shown to play a role in promoting vision and preventing some common causes of blindness.

A word of warning though: make sure your cholesterol levels are normal before you start including more eggs in your diet. You may be suffering from high cholesterol without knowing it.

However, if your cholesterol levels have been tested and are normal, two or three eggs per week could boost your health. Just remember to opt for poached, boiled or scrambled eggs instead of fried ones.  

Rui Hai Liu, associate professor of food science, testing onion varieties in his Cornell lab with a rotary evaporator; used for antioxidant extraction. (Cornell Photo)

October 20, 2004. Although milder onions are popular, the bitter and more pungent onions seem to have more flavonoid compounds and appear to be more healthful, according to researchers at Cornell University.

Onions with the strongest flavor — particularly New York Bold, Western Yellow and shallots — are the best varieties for inhibiting the growth of liver and colon cancer cells.

Shallots have six times the phenolic content of the onion variety with the lowest content (Vidalia). Western Yellow onions have 11 times more flavonoids than Western Whites, the onions with fewest flavonoids.

“No one knows yet how many daily servings of onions you’d have to eat to maximize protection against cancer, but our study suggests that people who are more health-conscious might want to go with the stronger onions rather than the mild ones,” says study leader Rui Hai Liu, M.D., Ph.D., a chemist with Cornell’s Department of Food Science in Ithaca, N.Y.

Researchers have known for some time that onions may help fight cancer, but the current study is believed to be the first to compare cancer-fighting abilities among commonly consumed onion varieties. The new study will appear in the Nov. 3 print issue of the Journal of Agricultural and Food Chemistry, a peer-reviewed journal of the American Chemical Society, the world’s largest scientific society.

Onions are known mostly for their ability to add flavor to a variety of food dishes, including meats, pizza, soups and salads. But they are increasingly becoming known for their potential health benefits. Onions are rich in a flavor compound known as quercetin, a potent antioxidant that has been linked to protection against cataracts and heart disease s well as cancer. They are also sodium, fat and cholesterol free. 

Oranges: The most readily available source of vitamin C, which in turn lowers the rate of most causes of death in this country, for example, heart disease and cancer.  


Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Mineola oranges, quicksnack clementines, or tart grapefruit. 


An Orange a Day May Prevent Cancer

Results of a recent study by a research group of the Australian government suggest that eating an orange each day may help to prevent certain cancers. The Commonwealth Scientific and Industrial Research Organization (CSIRO) found that eating citrus fruits could reduce the risk of developing cancers of the mouth, larynx, and stomach by as much as 50%. The study also revealed that eating one serving of citrus fruits a day as well as the recommended five servings of fruit and vegetables could reduce the risk of stroke by 19%. According to study leader Katrine Baghurst: "Citrus fruits...protect the body through their antioxidant properties and by strengthening the immune system, inhibiting tumor growth and normalizing tumor cells." She says that oranges contain the highest antioxidant levels of all fruit - they contain more than 170 different pytochemicals, including more than 60 flavonoids with proven anti-inflammatory, anti-tumor, and blood clot inhibiting properties. 
Citrus fruits and green tea contain anti-cancer

properties and their extensive consumption can help prevent the potentially

fatal disease, Indian researchers have found.

The finding came from eight years of research by a team of scientists under

B.R. Das, professor of molecular biotechnology at the Institute of Life

Sciences in this Orissa capital.

The researchers found that d-limonene, a chemical found in oils of various

citrus fruits, some teas and orange peel, could combat the carcinogenic

effects of chemicals like NDEA (N-nitrosodiethylamine), one of many factors

that cause cancer. 


"Our studies clearly show that various natural compounds like d-limonene and

green tea have anti-cancer properties. An increase of these items (orange

peel, citrus fruits and green tea) in everyday diet can prevent lung cancer.: 
 
 
Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita – usually called crispbreads – are loaded with fiber and often fat-free. 


Buckwheat and rye are full of fiber, which friendly bacteria in the colon break down into to a nutrient called “butyrate” that acts as a powerful poison to cancer cells. 


Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa. They support heart health while preventing cancer, stroke, diabetes, and colon cancer. 


It is the fiber that is important.  Try Day and Night Cleaner.  A spoonful in a glass of mango juice every morning will do wonders for your digestive system. 


Bran muffins are good too. Whole grains can claim a wide array of health benefits that many foods cannot. Not only do whole grains contain fiber and traditional nutrients such as B vitamins, vitamin E, magnesium and iron, but also numerous disease fighting phytochemicals and antioxidants. More and more, consumers know that fruits and vegetables contain these disease fighting agents, but what they do not know is that whole grains contain these important chemicals much less that they often contain more than most common fruit and vegetables. Some of the antioxidants in grains are not found in fruits.  
 
Studies have shown that people who eat whole grains have lower total cholesterol. Various large epidemiological studies on a variety of different populations note that people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone- related cancers by 10-40%. Furthermore, in intervention studies where whole grains became a regular part of the diet, people showed improved blood glucose levels and insulin sensitivity. 
 
Cold-water fish like wild salmon, trout and tuna contain beneficial omega-3 fatty acids. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. While amount may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids. There’s nothing fishy about that!   


Tuna 
Tuna, and other fatty, dark-skinned fish, came out tops.

Fatty fish contains omega-3 fatty acids, which help to lower cholesterol levels and reduce the risk of heart disease.

Research suggests that the omega-3s can also play a role in preventing conditions like hypertension, rheumatoid arthritis, Alzheimer's disease, depression, dry eye syndrome, and possibly cancer. These are all diseases that affect a staggering number of people across the globe.

Make a plan to eat fatty fish at least two to three times a week. Just make sure you lay off on the batter and added fat.  
 
Researchers at Cedars-Sinai Medical Center have discovered that a compound in hot peppers, capsaicin, can cause prostate cancer cells to kill themselves. Cellular suicide, medically known as apoptosis, occurred in 80% of the human cells growing in mice used.  
 
The study showed a remarkable decrease in tumor growth in the mice. The mice were orally fed the compound in the amount equivalent to a 200 lb man eating 3-8 [link url-http://phoenix.about.com/od/foodanddrink/ss/chilepepper_4.htm?terms=habanero]habanero peppers[/link] about 3 times a week. Before You Consume Large Amounts of Peppers...

These finding are encouraging, yet preliminary.

Although mice are very similar to humans, treating prostate cancer in a mouse is different than in a human. Findings also suggest that eating large amounts peppers may block or reduce PSA production, a chemical that can raise red flags on a prostate screening test, called the PSA test. Second, eating large amounts of peppers has been linked to stomach cancer. 


The "hot" in chili peppers—an ingredient called capsaicin—is an effective weight-loss tool. Not only does eating peppers suppress appetite so you eat less—studies show that people eat fewer calories in a meal that typically includes chili, cayenne, or other types of "hot" peppers—but peppers also rev up metabolism, so you burn more calories even when you're not exercising. Capsaicin can also relieve sinus congestion by stimulating mucous membrane secretions.

At only four calories per tablespoon, chili peppers also provide one-third of the daily recommendation for vitamin C, 10 percent of vitamin A, and several other antioxidants. (Think of antioxidants as the Delta Force of nutritional soldiers, flushing out destructive oxygen molecules responsible for some of the ravages of aging.)

May we suggest Keep some red pepper powder handy, and get in the habit of adding a pinch to soups, omelets, and sauces. 

Called a supergrain, quinoa is highly nutritious and can supply us with all of the body's requirements: carbohydrates, fats, protein, vitamins, minerals, and fiber.  
 
Quinoa is gluten free and considered an ideal food for those prone to food allergies. Common allergens include grains from the grass family such as corn and wheat. Quinoa, a leafy grain, is not in the grass family, making it beneficial for people who cannot tolerate common grains like wheat, corn, rye, barley, and oats.  
 
Nutritional data on quinoa can vary from one variety to another, from one method of saponin removal to another, and from variations in growing conditions. Therefore, the data offers a wide spread in its figures. For instance, its protein content can range from 7.5% to 22.1%. Compared to common wheat at 14%, rye at 12%, and brown rice at 7.5%, quinoa's figures are impressive. In fact, the United Nations' Food and Agriculture Organization considers quinoa equal to milk in its quality of protein  
 
Most grains are deficient in the amino acid, lysine. Because quinoa has an adequate quantity of lysine, it is considered to contain all the essential amino acids, making it a complete protein.  
 
Quinoa possesses larger quantities of calcium, fat, iron, phosphorus, and B vitamins than many other grains. One-half cup of dry quinoa contains 51 mg of calcium, compared to 28 mg in the same quantity of whole-wheat grains. The protein content is a whopping 11 g for that one-half cup of quinoa. Potassium is impressively high with 629 mg. as is zinc with 2.8 mg. Other impressive figures include 42 mcg of folic acid, 7.9 mg of iron, and 179 mg. magnesium. In the category of fiber quinoa rates top scores with 5 grams for one-half cup dry grain. One cup of cooked quinoa has a calcium content equal to that of a quart of milk.  
 
Quinoa is high in minerals and B vitamins, especially vitamin B6. Two ounces of cooked quinoa offers 14% of the RDA for B6. Niacin, one of the B vitamins usually measured in trace quantities, totals 2.49 mg, a figure considered impressive when it comes to the B vitamins.  
 
An important component of any grain is the germ, that portion of the grain that is capable of sprouting and becoming a whole plant. The germ of each quinoa grain is larger than that of any other grain and encircles the outer surface, explaining its exceptionally high protein content. "If I had to choose one food to survive on, quinoa would be the best," said Dr. Duane Johnson, New Crops Agronomist at Colorado State University.

In addition to sticking to the roof of your mouth, this school lunchbox staple may help stick it to two of the biggest health threats to aging Americans—diabetes and heart disease. Last November, Harvard researchers reported in The Journal of the American Medical Association that women who ate peanut butter or other forms of nuts at least five times a week lowered their risk of diabetes by 21 percent compared to those who didn't. This, thanks to the hefty amounts of monounsaturated and polyunsaturated fats in nut products. These good-for-you fats improve glucose and insulin stability, as well as protect against heart disease, says researcher Rui Jiang, M.D.

Another good thing about peanuts (and all kinds of nuts, for that matter): They're good sources of fiber, says Christine Rosenbloom, Ph.D., a nutritionist at Georgia State University. The soluble fiber in peanuts helps control blood glucose and prevents dietary fat and cholesterol from entering the bloodstream, while insoluble fiber helps speed food through your digestive track, keeping you regular. Nuts are also loaded with the amino acid arginine, which may help relax blood vessels for better blood pressure control.

May we suggest "Aim for a daily tablespoon of peanut butter or one ounce of nuts—enough to fill a shot glass or a regular handful," Dr. Rosenbloom.

Nuts are seeds that are covered with a hard shell. Most are the seeds of trees, but the seeds of a few other plants that are not strictly nuts will also be considered here as they can be conveniently classified with nuts for culinary purposes.  
 
Nuts can be used in many ways. Whole, flaked and ground nuts and nut butters are widely available. A classic savoury is nut roast and many vegetarian cook books give a recipe for one, which can be endlessly varied with different herbs and flavorings and different combinations of nuts and cereals. Nuts can be added to sweet dishes, cakes and biscuits, and nut butters can be added to soups and stews to thicken them.

Also known as groundnuts or monkey nuts, peanuts are actually legumes. Of South American origin, it's now an important crop all over the tropics and southern USA. It gets its name groundnut because as the pods ripen, they are actually forced underground. Peanuts are high in protein and contain 40-50% oil. The oil is used in cooking, as salad oil, in margarines and the residue is fed to animals. Whole peanuts can be eaten raw or roasted or made into peanut butter (look out for brands which do not contain hydrogenated oils, which are highly saturated). As they are usually inexpensive, they can be mixed with other kinds of nuts to bring down the cost, while still maintaining flavour and good nutrition.  
 
100g peanuts contain 24.3g protein, 2mg iron and 3mg zinc 

Benefits of Snow Peas 
Snow Peas, Sweet Peas, and other green peas are bursting with nutrients. They provide good to very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein. Green peas' supercharged nutritional profile can supercharge your health.  
Snow Peas and other green peas provide nutrients that are important for maintaining bone health. They are a very good source of vitamin K1, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate and bone mineralization is impaired.  
Snow Peas and other green peas also serve as a very good source of folic acid and a good source of vitamin B6. These two nutrients help to reduce the buildup of a metabolic byproduct called homocysteine, a dangerous molecule can obstruct collagen cross-linking, resulting in poor bone matrix and osteoporosis. One study showed that postmenopausal women who were not considered deficient in folic acid lowered their homocysteine levels simply by supplementing with folic acid by itself.  
In addition to affecting bone health, homocysteine contributes to atherosclerosis through its ability to damage the blood vessels, keeping them in a constant state of injury. Therefore the folic acid and vitamin B6 in green peas are supportive of cardiovascular health as well. In fact, folic acid is so important for cardiovascular function that a major 1995 study concluded that 400 micrograms per day of folic acid could prevent 28,000 cardiovascular deaths per year in the United States.  
The contributions of green peas to heart health do not stop there. The vitamin K featured in green peas is instrumental to the body’s healthy blood clotting ability.  
Snow Peas and other green peas are one of the important foods to include in your diet if you oftentimes feel fatigued and sluggish. That is because they provide nutrients that help support the energy-producing cells and systems of the body.  
Snow Peas and other green peas a very good source of thiamin-vitamin B1 and a good source of vitamin B6, riboflavin-vitamin B2 and niacin-vitamin B3, all of which are nutrients that are necessary for carbohydrate, protein and lipid metabolism. Green peas are also a good source of iron, a mineral necessary for normal blood cell formation and function, whose deficiency results in anemia, fatigue, decreased immune function, and learning problems. In addition, green peas are a very good source of vitamin C, which protects many energy-producing cells and systems in the body from free radical damage. Body tissues with particularly high vitamin C requirements include the adrenal glands, ocular lens, liver, immune system, connective tissues, and fats circulating in the blood.  
Snow Peas and other green peas provide nutrients, including vitamin C, which are instrumental in helping to prevent the development of cancer.

Beans: A great low-fat, low-calorie source of protein and an easy way to help control your weight and your blood sugar. Beans are a low-fat source of: 

Protein Fiber B vitamins Iron Folate Potassium Magnesium

Hundreds, if not thousands of known and unknown phytonutrients.

The inexpensive legume family, which includes beans, peas, peanuts and lentils, has priceless benefits.

Legumes are rich in folic acid, calcium, iron, potassium, zinc and antioxidants.

Their high protein and complex carbohydrates provide steady energy that lasts for hours.

They are especially high in soluble fiber, and a daily serving of cooked beans may lower blood cholesterol by as much as 18 percent, decreasing the risk of heart disease.

Most legumes also contain protease inhibitors, compounds thought to suppress cancer cells and slow tumor growth.

And then there are the prebiotics in beans, substances that aid in beneficial bacteria growth in the intestine.

All legumes, and especially soy, are important in vegetarian diets for their high protein content.

But best of all, beans taste great. Dried beans have a superior taste and texture but they take longer to cook. Canned beans offer a quick alternative and most of the same health benefits. Rinse canned beans with water before cooking and you’ll remove as much as 40 percent of the sodium used in processing.

Beans are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into tangy spreads, beans are a versatile and delicious introduction to the power of food. Soluble fiber from foods such as beans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of beans and lentils supplies at least 4 grams of soluble fiber. Beans are an extremely beneficial component in all diets because they are high in complex carbohydrates, protein and dietary fiber, low in fat, calories and sodium, and completely cholesterol-free. As little as a half-cup of beans added to the daily diet can be very helpful in reaching important nutrition goals. Protein Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein. Beans are loaded with complex carbohydrates - the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily. Plus, beans have the best type of carbohydrate for maximum energy - low or moderate glycemic index carbohydrates. Beans and other carbohydrates with a low to moderate glycemic index have the unique ability to provide energy over a longer period of time by being slowly released into your bloodstream to provide sustained energy. A benefit for diabetics.  
 
Dulse, hijiki, kombu, nori and wakame. No translator is needed to enjoy the health benefits of these nutrient rich sea vegetables. Commonly sold dried, in sheets, strips and strands, it’s easy to add essential minerals including potassium, calcium, magnesium, iron and iodine to soups, stews and sushi. Roll fresh tekka-maki in toasted nori sheets and add layers of flavor to miso soup.   
 
This anti-cancer food provides all three of the vitamin antioxidants: beta carotene, C, and E. And it offers more beta carotene and vitamin C than other greens such as collards and Swiss chard. In fact, a study at the Human Nutrition Research Center on Aging at Tufts University in Boston determined that kale offers more antioxidant power than any other vegetable. It’s a rich source of folate—which helps prevent heart disease—and of calcium and magnesium, two minerals important for strong bones. It also contains lutein, an antioxidant that protects against macular degeneration.

Nutritionaly, kale is near the top amongst vegetables. It's a real nutrition booster, with its high level of beta carotene and plentiful amounts of vitamins C and E. These antioxidants make it a good food to lower the risk of heart disease, stroke and cataracts. Kale is also loaded with such minerals as calcium, potassium, manganese and iron. 
 
Additionally, kale is high in sulforaphane, which stimulates the body to produce cancer-fighting enzymes. Sulfur compounds called glucosinolates, which are found in generous amounts in cruciferous vegetables like kale, are broken down into compounds called isothiocyanates and indoles when the vegetable is chewed or cut. The presence of vitamin C makes this process even more effective, as the compounds are more readily available for the body's use. 
 
Researchers believe kale's cancer-lessening ability stems from these and many population compounds found in kale. Some surveys, experimental testing, and several animal trials studies have found that eating kale on a regular basis lowers the risk of different cancers. 
 
Kale is also among the highest vegetable sources of chlorophyll, an immune system stimulant. 
 
In the "Medical Value of Natural Foods," published in 1936, Dr W.H. Graves wrote that kale is also effective in treating constipation, obesity, acidosis, emaciation, poor teeth, pyorrhea, arthritis, gout, rheumatism, skin diseases and bladder disorders. 
 
Garlic has been found to stimulate natural protection against tumor cells. It has been discovered that garlic is toxic to invading pathogens and tumor cells, however it is harmless to normal, healthy cells. 


Garlic is not only a great way to add a little kick to a pasta dish; it also offers tremendous health benefits.

Research has shown that garlic could help prevent heart disease, hypertension and cancer, and can possibly improve lung function. Garlic is also a great way to boost one's immunity – especially in wintertime.

Include a clove or two of garlic in your diet every day. Just make sure that the garlic isn't overcooked. And steer clear of garlic if you're on anti-coagulant medication.

Besides the mythical acclaim for warding off vampires and other evil spirits, garlic has a centuries-old reputation for its health and healing qualities. Today, this plant ranks as our most popular herbal cure-all. And it may indeed have some untapped medicinal potential. 
 
An analysis of five studies, reported last year in the Annals of Internal Medicine indicates, for example, that eating one-half to one clove a day reduced cholesterol levels by 9%. Another study in Circulation, the prestigious journal sponsored by the American Heart Association, suggests that garlic may help maintain the elasticity of aging blood vessels. (Blood vessels, like old rubber bands, lose their stretchiness with time. This is why many elderly people have high blood pressure.) In the Circulation study, the average garlic intake was five, 100 milligram tablets (a little less than half a medium garlic clove) a day. 
 
Other studies have shown garlic may lower high blood pressure, retard the growth of certain bacteria, reduce the risk of breast, stomach and colon cancers, serve as a diuretic, and help in the long-term treatment of intermittent claudication (restricted leg blood flow that causes pain while walking). 
 
Caution. If you regularly take medications such as aspirin or other drugs that thin the blood, see your doctor before taking garlic supplements. Garlic has anticoagulant properties. 

Benefits: Saves your eyesight Controls blood pressure and lowers cholesterol Combats cancer Supports immune system

What you may call a cantaloupe is really a muskmelon. Like squash and pumpkins, people have been enjoying this member of the gourd family for its pleasant scent and delicious taste since at least 2400 BC. But the muskmelon does more than merely smell and taste good. It also helps protect your from eye problems, cancer, and heart disease. Bit into a nice, juicy muskmelon and you will get a mouthful of flavor and a wealth of health benefits - even if you call it a cantaloupe.

Cantaloupes are full of beta-carotene, a carotenoid your body converts into vitamin A. This natural chemical not only gives the melon its brilliant orange color, but also acts as an antioxidant in your body, protecting your eyes from cataracts and macular degeneration. These two serious eye problems most often strike seniors. Cataracts blind over one million people worldwide every year and age-related macular degeneration (AMD) is the leasing cause of blindness in people over 65. But you can guard against both by eating the right foods.  
Antioxidants like beta-carotene may safeguard your retina from free radical damage and keep the blood vessels surrounding your eye working properly - all factors that protect against AMD. According to studies out of five major ophthalmology centers, the more carotenoids like beta-carotene you eat, the lower your risk of developing this disease. Vitamin C - plentiful in cantaloupe - is an antioxidant superpower. Eat one small cantaloupe, containing over 180 milligrams of vitamin C, every day and you could cut your risk of developing macular degeneration by one-third.  
There is safety in numbers – especially when you are facing a number of dangers. High blood pressure, cholesterol and homocysteine all contribute to heart disease. Fortunately, cantaloupe has enough nutrients to counter all of these threats.

Beneath a cantaloupe's outer layer you will find not only tasty fruit but also a treasure chest of anti-cancer weapons including folate and fiber.  

How are you? This rhizome (or underground stem) is famous for its effect on nausea. Research shows that it can relieve motion sickness, morning sickness, and the nausea caused by anesthesia. Ginger also contains a compound called gingerol that may lower blood pressure and increase circulation. Use the fresh herb to season food, and try candied ginger and ginger tea to quell nausea, combats cancer, aids digestion, tames arthritis Pain, enhances blood flow, and soothes heartburn

Many of us simply think of ginger as just one more spice in the rack – only appearing for Christmas goodies, stir-fries and Indian curries. But once you know what else ginger is good for, you may wish to use it a lot more!  
 
Ginger makes your body healthier while it makes your food tastier. For thousands of years, it’s been an herbal superstar. People from all over the world have relied on it to aid digestion, improve circulation, calm nausea and soothe headaches and other pain. It works so well that one pound of it was once worth the price of a sheep.  
 
Ginger is much cheaper nowadays, but it still works wonders on everyday ailments. Incredibly, ginger might also be a powerful weapon against more serious problems, like cancer and heart disease.  
 
Now you know about them, take advantage of ginger’s spicy powers more often. Toss some chopped ginger into a rice dish, or steep some in a pot of tea. Eat candied or pickled ginger by the handful, or take ginger supplements. Any way you slice it, ginger’s just too good – and good for you – to pass up. 
 
Avocados have the same thing These are the "good fats," and they appear to lower LDL (bad) cholesterol levels, and raise HDL (good) cholesterol levels. Fiber, potassium, magnesium, folate and antioxidants up the ante. And Pratt cites research showing that avocado helps the body absorb more nutrients from other foods -- the tomato in the same salad, for instance.  


Avocado packs plenty of fat per serving, but also like peanut butter, most of the fat is the good unsaturated kind. At only 160 calories, a half avocado—the typical serving—also has the same amount of fiber as one slice of whole wheat toast. It also provides vitamin C and vitamin B6, and about one-third of your daily requirement of folate, a nutrient that helps neutralize excess levels of heart attack-causing homocysteine.

May we suggest Use it in place of spreads like butter or mayonnaise. Tip: The green, smooth-skinned Florida avocados have less fat and fewer calories than the smaller, rough-skinned California kind. 


A few of the benefits of Avocados: 
Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration. Vitamin E -- a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer. Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease. Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical. Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol. Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects. Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas. Magnesium – helps produce energy and is important for muscle contraction and relaxation. Fiber – lowers cholesterol and reduces risk of heart attack.  

Benefits of Apricots: Combats cancer Controls blood pressure Saves your eyesight Slows aging process Shields against Alzheimer's

Alexander the Great fell in love with this surprisingly sweet fruit in Asia, where he found them growing wild. When he returned to Europe from his military expeditions, he brought some with him.  
The ancient Romans gave the apricot its name - from the Latin word for "precocious" - because the apricot is the first fruit of the season to ripen. The name stuck, and the apricot spread all over, from Europe to America and all the way to Australia.  
The apricot is a fantastic fruit - loaded with beta-carotene, iron, fiber, vitamin C and several B vitamins. If you dry an apricot, its nutrients get more concentrated, making dried apricots a great snack.  
Whether fresh or dried, eating apricots will help you fight the effects of aging, protect your eyesight, ward off cancer, and prevent heart disease.

Adds to a Long Life 
Believe it or not, some people claim apricots are the secret to living to age 120! They get this idea from the Hunzas, a tribe living in the Himalayan Mountains of Asia. Common health problems, like cancer, heart disease, high blood pressure and high cholesterol, do not exist in Hunza. And researchers are wondering if apricots, a main part of their diet, are partly responsible. The Hunzas eat fresh apricots in season and dry them to eat during their long, cold winter. 


The mango is the single best fruit source of cancer-fighting carotenoids—it offers more beta carotene (one of the carotenoids) than either apricots or cantaloupe. Mangoes are also rich in the antioxidant vitamins C and E. One mango contains 7 g of digestion-helping fiber, and much of this is soluble fiber, which keeps cholesterol low.

Full of beta carotene and vitamin C, papaya is an immune-booster and cancer-fighter. It’s a source of soluble fiber (which helps lower cholesterol) and of an enzyme called papain that aids digestion and eases inflammation. “I’m willing to spend more money on a tropical fruit like papaya because it helps in the healing of wounds and tissue injuries.”  
 
It's a myth that bananas are fattening. Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate; excellent for refuelling before, during or after exercise.  


All types of fruit and vegetables contain plant chemicals or phytochemicals known as antioxidants. These antioxidants protect cells in the body against damage from free radicals that can cause heart disease and cancer.  


Bananas are also jam-packed with potassium that helps lower blood pressure, and vitamin B6 for healthy skin and hair.  


Research has shown that high-potassium foods, of which the banana is a prime example, may lower the risk of stroke.

Potassium also plays a vital role in the functioning of the muscles, heart and nerves. It ensures that the body’s fluid levels remain balanced and that the body is neither too alkaline nor too acidic. It also prevents calcium from being lost in the urine.

Eating bananas before bedtime can also make for a good night's sleep, as bananas help to increase serotonin levels. To top these benefits, bananas help to maintain bowel health and are good energy-boosting snacks.  
 
Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole grain foods and other plant foods, low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers. Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains - that's 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word "whole" when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.

reakfast each morning is a smart idea: Daily breakfast eaters are nearly half as likely to get heart disease or diabetes, or to become obese, as those who skip the morning meal, according to research presented at an American Heart Association meeting in March. This 10-year study examined only the importance of breakfast, but previous trials by the same Harvard researchers suggest that you'll fare best when that breakfast includes a bowl of whole-grain cereal. Why? It fills you up so you eat less throughout the day, stabilizes blood sugar, and has a higher concentration of fiber than most other foods, says study author and nutritionist Linda Van Horn, Ph.D., of Northwestern University's Feinberg School of Medicine.

The soluble fiber in whole-grain cereals forms a gel-like material in intestines that prevents cholesterol and saturated fats from entering the bloodstream and also plays a beneficial role in metabolizing blood sugars. Meanwhile, the insoluble fiber in whole grains keeps you regular, so excreted carcinogens pass more quickly through your intestines—which may prevent colorectal cancer. And because these cereals are typically fortified, they also contain hefty amounts of vitamins C and B6 and iron, as well as folic acid and various phytochemicals that protect against heart disease and possibly some other cancers.

May we suggest Read labels to ensure that whole grains are listed as the first ingredients and that the cereal contains at least two grams of fiber per serving. And watch the sugar content. (Less than three grams is recommended.) Bran cereals can contain the most fiber of all whole-grain choices, up to eight grams per serving. 

Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. So cut yourself another slice and enjoy the taste of summer.

Tomatoes get the headlines for their protective effect against prostate cancer, but this picnic classic actually does the job better. Ounce for ounce, watermelon contains 40 percent more of the active cancer-fighting compound lycopene than tomatoes, says David Kiefer, M.D., a fellow at The University of Arizona's Program in Integrative Medicine, headed by alternative medicine guru Andrew Weil, M.D. Not only is lycopene crucial in overall prostate health, but other studies suggest it may block the plaque buildup in your arteries that can lead to heart attack. And it may help to offset some of the cellular damage caused by environmental pollutants, bad diet, and even aging—which may lead to cancer, as well as Alzheimer's, Parkinson's, and arthritis.

May we suggest Serve it as a side dish with fish or chicken and rice, or try it for breakfast served with whole-grain muffins. 
 
Soy: The only complete vegetarian source of protein.  
 


Tofu. Foods high in soy protein can lower cholesterol and may minimize menopausal hot flashes and strengthen bone. Isoflavones, plant chemicals in soybeans that have a structure similar to estrogen, may be the reason. Though animal studies form the bulk of the evidence, a human study found that 90 mg of isoflavones was beneficial to bone (specifically the spine). And two other studies suggest that 50 to 76 mg of isoflavones a day may offer some relief from hot flashes. A half-cup of tofu contains about 25 to 35 mg of isoflavones. 

Tempeh is a thin cake of fermented soybeans and is among the most beneficial forms of soy. Fermentation makes it easy to digest, and it’s less processed than soyfoods such as tofu and soymilk. A 1995 meta-analysis of 38 studies of soy confirmed that it lowers total cholesterol, LDL (“bad”) cholesterol, and triglycerides, and raises HDL (“good”) cholesterol. Other studies suggest that soyfoods may relieve some symptoms of menopause and prevent osteoporosis. Soy contains plant estrogens, which some researchers also believe may prevent breast cancer, but studies have not confirmed this. In recipes, use tempeh in place of meat.  
 
A nutritional All-Star – one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

An endorsement of sweet potatoes as a nutritious food helpful in the prevention of disease comes from the North Carolina Stroke Association, American Cancer Society, and the American Heart Association. And they're not the only ones noticing the attributes of sweet potatoes.  
 
In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to all other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the white potato. The Center strongly recommends eating more sweet potatoes since a nutritious diet is one that is high in fiber, provides many nutrients, is rich in complex carbohydrates, and is low in fat.  
 
The sweet potato is a good source of dietary fiber, which lowers the risk for constipation, diverticulosis, colon and rectal cancer, heart disease, diabetes and obesity. The fiber in sweet potatoes provides a feeling of fullness and satiety, which helps to control food intake.  
 
Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants, vitamin E and beta-carotene. These substances are effective in neutralizing free radicals, which are responsible for damage to cell walls and cell structures. Vitamin E also protects against heart attack and stroke by reducing the harmful effects of low-density cholesterol and preventing blood clots.  
 
Antioxidants are essential for good brain functioning and in delay in the effects of aging on the brain. A low level of vitamin E has been linked with memory loss. A Columbia University study showed a delay of about seven months in the progression of Alzheimer's disease when subjects consumed high levels of vitamin E. This fat-soluble vitamin is found mainly in high-fat foods such as oils, nuts, and avocados. Only the sweet potato provides vitamin E without the fat and calories.  
 
Sweet potatoes contain 30 mg (50,000 IU) of beta-carotene (vitamin A) in one cup, which is four times the USRDA. You would have to eat 23 cups of broccoli to consume the same amount of beta-carotene. Health professionals believe that carotenoids give protection from the formation of free radicals and are chemoprotective against cancer. 

Blue-black, sweet and tangy, concord grapes are delicious squeezed into juice, simmered into jams or popped directly into one’s mouth! A good source of potassium and vitamin C, grapes are also an excellent source of flavonoids and anthocyanidins - which support the health of blood vessels.

The substances in the grapes called flavonoids have been proven capable of keeping your arteries free of disease-causing plaque. Now, a new study says the lip-staining liquid also has the ability to increase the antioxidants in your body while decreasing the level of free radicals. Antioxidants are vitamins like C, E and A that trap free radicals, which are potentially destructive molecules.  
 
The flavonoids, which give grapes their color, also reduce production of the free radicals, increase production of nitric oxide, which inhibits clot formation, reduce the size of clots and inhibit platelet activity.  
 
Key benefits of grapes: Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained in grapes. Grapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation. Grapes are a good source of potassium. 

Probably originated in the Near East but now grows in Southern Europe, Western Asia, California, South Australia and South Africa. Almond oil is used for flavouring and for skin care preparations and is extracted from the kernel of the Bitter Almond. The Sweet Almond is grown for nuts for eating and have the largest share of the nut trade world-wide. Almond flour is available and it is possible to make a nutritious nut milk from almonds.  
Almonds are particularly nutritious,  
100g contain 16.9g protein, 4.2mg iron, 250mg calcium, 20mg vitamin E, 3.1mg zinc and 0.92mg vitamin B2.

Almonds offer more health benefits than most other nuts. Although their fat content is relatively high, the fat can help lower your cholesterol because it’s mostly unsaturated. Almonds are one of the best sources of vitamin E, which protects you against high blood pressure and heart attacks, and they offer a good dose of the bone-building minerals calcium and magnesium, as well as of the mood-soothing B vitamins niacin and riboflavin. 
 
Cooking Tips 
Almond Milk: In a coffee grinder, finely grind 1/4 cup almonds. Place ground almonds in a blender with 1 cup water and purée for 2 minutes. Strain the liquid through a cheesecloth-lined sieve. Use it in desserts and on breakfast cereals. (Almond milk is also sold in natural food stores.) 
    
Brazil nuts are native of South America. The nuts grow inside a hard, woody fruit rather like a coconut shell which has to be broken open to expose the 12-24 nuts inside. Brazils are high in fat, which causes them to go rancid very quickly, and protein.  
 
100g of brazils contain 12g protein, 61g fat, 2.8mg iron, 180mg calcium, 4.2mg zinc. Almonds 
 

Benefits of Strawberries: 
Two separate studies presented at the 2003 American Dietetic Association Food and Nutrition Conference and Exhibition reveal that in addition to being low in fat and calories, strawberries are naturally high in fiber, vitamin C, folate, potassium and antioxidants, making them a sweet alternative that advances heart health, reduces the risk of certain types of cancer, and gives a boost to total body wellness.  
 
Dr. Gene Spiller, Nutrition and Health Research Center, recently released data showing that when people eat a daily serving of strawberries (about 8 berries; 45 calories) there are significant increases in blood folate levels and decreases in systolic blood pressure, findings that amplify the importance of including strawberries as part of a heart-healthy diet. Strawberries' propensity to decrease systolic blood pressure may reduce the risk of heart disease associated with high blood pressure. Folate reduces levels of homocysteine, an amino acid which may at high levels block arteries. In addition, earlier findings showed that strawberries are high in antioxidants such as ellagic acid and anthocyanins, the red pigment in strawberries, which is further evidence that strawberries provide an edge for heart health.  
 
A second study released by Dr. Victor Fulgoni, Nutrition Impact LLC, further validates these findings and reveals additional benefits. Like Dr. Spiller's findings, Dr. Fulgoni's research using large surveys created by the US government showed that compared to non-eaters, strawberry eaters have higher blood folate levels and lower levels of homocysteine and tend to have lower blood pressure. In addition, Dr. Fulgoni's data revealed that strawberry eaters tend to have higher dietary fiber, folate, potassium and vitamin C intake.  
 
"The body of evidence showing a health benefit of strawberries continues to grow," said Dr. Fulgoni. "This latest research demonstrates that people who eat strawberries may be benefiting from their many nutrients, which may help maintain a healthy heart." In addition to advancing heart health and reducing risks of certain types of cancer, strawberries have been shown previously to enhance memory function and aid in the management of rheumatoid arthritis.  
 
While long-term health benefits are compelling, for some, the immediate reward is equally fulfilling. A nutrient dense fruit, strawberries also have the added benefit of great taste while being high in fiber. Their versatility and adaptability add interest, lively color and flavor to either indulgent or healthy recipes. Fresh, frozen or dried, eaten alone or tossed into cereal, salads or yogurt, strawberries naturally add a nutritional edge to an ordinary meal or snack.

Stick to your ribs nutrition! Simmered into a warm, creamy cereal, oatmeal provides a prime source of complex carbohydrates. Full of soluable fiber, eating oats as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. A delicious serving of oats supplies 9 grams of fiber necessary per day to have this effect. Top with sliced almonds, blueberries and soymilk - your stomach won’t growl until lunch.   
 
All fish are great sources of protein and low in saturated fat. But cold-water fish, like salmon, mackerel and herring, are premiere sources of omega-3 essential fatty acids. These are fats our bodies can’t produce, so it’s essential we include them in our diet. Omega-3s offer many benefits.

They reduce the risk of heart disease and cancer.

They minimize the symptoms of arthritis and inflammatory diseases.

They contribute to healthy skin and hair.

They may help with depression.

Don’t love fish? You can get your omega-3s from flaxseed, walnuts, almonds and grass-fed beef, although the oils are of a lesser nutritional quality than the those found in seafood.

Salmon is an easy fish to obtain. Most grocery stores and many restaurants carry it. It's also easy to cook. The high fat level makes salmon perfect for grilling, roasting or sautéing without sticking or drying out. Although wild salmon can be pricey, it has an amazing flavor and higher levels of omega-3s than farm-raised fish. Look for fresh wild salmon in spring and summer, and farm-raised salmon year-round. 
 
Stock your fridge with a rainbow of vegetables and you'll have a natural pharmacy in your kitchen.

Orange and yellow-hued veggies like winter squash, carrots and sweet potatoes and leafy greens contain carotenoids, a pigment our body converts to vitamin A. Eating lots of these vegetables will help maintain healthy skin and hair, protect against prostate cancer, promote healthy vision and even provide protection from sunburn.

Lycopene, the plant chemical responsible for the ruby red of tomatoes and watermelon, is believed to fight cancer and promote heart health.

Green vegetables like broccoli and spinach are sky-high in potent anti-cancer compounds like sulforaphane and quercitin.

Although garlic and onions may lack the vibrant colors of other vegetables, they contain diallyl sulfide and saponins, compounds that add distinctive flavors to our recipes and fight cancer and heart disease.

There’s no such thing as a bad vegetable. In addition to their phytonutrients, they are packed with vitamins, minerals and fiber, and are a crucial component of any healthy eating plan. 

We all know citrus fruits are loaded with vitamin C; one orange has a whole day’s requirement. But that's not all citrus fruits have to offer.

Citrus juice contains flavonoids, a phytonutrient that lowers the body's production of cholesterol, inhibits blood clot formation and boosts the bang of vitamin C.

They’re also loaded with soluble fiber which lowers cholesterol, maintains healthy blood sugar levels, and helps you to manage your weight.

That explosion of scent that erupts when you grate a citrus peel is produced by limonene, an oil found in the peel that might inhibit a variety of cancers.

Oranges and grapefruits are in peak season during the winter. Their bright flavors are a perfect antidote to a cold, dreary day. Lemons and limes, available year-round, are especially welcome during summer’s heat.

All fruits are stellar sources of nutrients, but strawberries, raspberries, blueberries and blackberries stand out from the pack.

They're high in vitamin and fiber content.

They're an excellent source of antioxidants, compounds that protect our bodies from the stress of day to day living. The antioxidant anthocyanin has triple the stress-fighting power of vitamin C and is known to block cancer-causing damage as well as the effects of many age-related diseases.

They give your memory a boost. The antioxidants in berries are believed to enhance brain function.

Fresh berries are kind to the waistline; they are naturally high in water and low in calories. Dried berries also provide excellent nutrition, but since most of the water is missing, their calories are more concentrated and you’ll usually wind up eating more of them.

Stock up on fresh berries in the summer, when they’re plentiful and inexpensive. Freeze them in small plastic bags to get an antioxidant blast year round. Stir berries into yogurt, sprinkle them on cereal or blend them in smoothies. 
 
Tart, tangy and a good source of vitamin C, cranberries deserve a permanent spot in your pantry. Full of antioxidants and low in calories, cranberries contain procyanidins, which support the health of the urinary tract. When Thanksgiving rolls around, freeze extra bags of fresh cranberries to enjoy year round. Top grilled chicken with zesty cranberry-orange relish, simmer into a sauce and quench your thirst with a cranberry spritzer.  
 
Pomegranates Sometimes referred to as nature’s most labor-intensive fruit, the pomegranate rewards hard work with juicy, ruby red “berries.” Bursting with effervescent sweetness, pomegranates are rich in vitamins and anti-oxidants. Even the sweet, edible flesh around the seeds provides vitamin B6, vitamin C and potassium. Pomegranates may have two to three times the antioxidant power of equal quantities of green tea or red wine. 
 
Oysters. Myth has it that oysters are the food of love. Science may agree. Just two to three oysters deliver a full day's supply of zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies do seem to be the cause of certain cases of low testosterone. Getting adequate zinc is sometimes the answer (11 mg per day is recommended for men; more than 40 mg can pose risks). In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Testosterone levels and sperm counts rose. 

Risk factors you cannot change:

Gender  Simply being a woman is the main risk factor for developing breast cancer. Although women have many more breast cells than men, the main reason they develop more breast cancer is because their breast cells are constantly exposed to the growth-promoting effects of the female hormones estrogen and progesterone. Men can develop breast cancer, but this disease is about 100 times more common among women than men.Aging

Your risk of developing breast cancer increases as you get older. About 1 out of 8 invasive breast cancers are found in women younger than 45, while about 2 out of 3 invasive breast cancers are found in women age 55 or older.Genetic risk factors

About 5% to 10% of breast cancer cases are thought to be hereditary, resulting directly from gene defects (called mutations) inherited from a parent. See the section, "Do we know what causes breast cancer?" for more information about genes and DNA.

BRCA1 and BRCA2: The most common cause of hereditary breast cancer is an inherited mutation in the BRCA1 and BRCA2 genes. In normal cells, these genes help prevent cancer by making proteins that help keep the cells from growing abnormally. If you have inherited a mutated copy of either gene from a parent, you have a high risk of developing breast cancer during your lifetime. The risk may be as high as 80% for members of some families with BRCA mutations. These cancers tend to occur in younger women and more often affect both breasts than cancers in women who are not born with one of these gene mutations. Women with these inherited mutations also have an increased risk for developing other cancers, particularly ovarian cancer.

In the United States BRCA mutations are found most often in Jewish women of Ashkenazi (Eastern Europe) origin, but they can occur in any racial or ethnic group.

Changes in other genes: Other gene mutations can also lead to inherited breast cancers. These gene mutations are much rarer and often do not increase the risk of breast cancer as much as the BRCA genes. They are not frequent causes of inherited breast cancer.ATM: The ATM gene normally helps repair damaged DNA. Inheriting 2 abnormal copies of this gene causes the disease ataxia-telangiectasia. Inheriting one mutated copy of this gene has been linked to a high rate of breast cancer in some families.p53: Inherited mutations of the p53 tumor suppressor gene cause the Li-Fraumeni syndrome (named after the 2 researchers who first described it). People with this syndrome have an increased the risk of developing breast cancer, as well as several other cancers such as leukemia, brain tumors, and sarcomas (cancer of bones or connective tissue). This is a rare cause of breast cancer.CHEK2: The Li-Fraumeni syndrome can also be caused by inherited mutations in the CHEK2 gene. Even when it does not cause this syndrome, it can increase breast cancer risk about twofold when it is mutated.PTEN: The PTEN gene normally helps regulate cell growth. Inherited mutations in this gene cause Cowden syndrome, a rare disorder in which people are at increased risk for both benign and malignant breast tumors, as well as growths in the digestive tract, thyroid, uterus, and ovaries.CDH1: Inherited mutations in this gene cause hereditary diffuse gastric cancer, a syndrome in which people develop a rare type of stomach cancer at an early age. Women with mutations in this gene also have an increased risk of invasive lobular breast cancer.

Genetic testing: Genetic tests can be done to look for mutations in the BRCA1 and BRCA2 genes (or less commonly in other genes such as PTEN or p53). Although testing may be helpful in some situations, the pros and cons need to be considered carefully. For more information, see the section, "Can breast cancer be prevented?"Family history of breast cancer

Breast cancer risk is higher among women whose close blood relatives have this disease.

Having one first-degree relative (mother, sister, or daughter) with breast cancer approximately doubles a woman's risk. Having 2 first-degree relatives increases her risk about 3-fold.

The exact risk is not known, but women with a family history of breast cancer in a father or brother also have an increased risk of breast cancer. Altogether, less than 15% of women with breast cancer have a family member with this disease. This means that most (over 85%) women who get breast cancer do not have a family history of this disease.Personal history of breast cancer

A woman with cancer in one breast has a 3- to 4-fold increased risk of developing a new cancer in the other breast or in another part of the same breast. This is different from a recurrence (return) of the first cancer.Race and ethnicity

White women are slightly more likely to develop breast cancer than are African-American women. African-American women are more likely to die of this cancer. At least part of this seems to be because African-American women tend to have more aggressive tumors, although why this is the case is not known. Asian, Hispanic, and Native-American women have a lower risk of developing and dying from breast cancer.

Dense breast tissue

Women with denser breast tissue (as seen on a mammogram) have more glandular tissue and less fatty tissue, and have a higher risk of breast cancer. Unfortunately, dense breast tissue can also make it harder for doctors to spot problems on mammograms.Certain benign breast conditions

Women diagnosed with certain benign breast conditions may have an increased risk of breast cancer. Some of these conditions are more closely linked to breast cancer risk than others. Doctors often divide benign breast conditions into 3 general groups, depending on how they affect this risk.

Non-proliferative lesions: These conditions are not associated with overgrowth of breast tissue. They do not seem to affect breast cancer risk, or if they do, it is to a very small extent. They include:Fibrocystic disease (fibrosis and/or cysts)Mild hyperplasiaAdenosis (non-sclerosing)Duct ectasiaPhyllodes tumor (benign)A single papillomaFat necrosisMastitis (infection of the breast)Simple fibroadenomaOther benign tumors (lipoma, hamartoma, hemangioma, neurofibroma)

Proliferative lesions without atypia: These conditions show excessive growth of cells in the ducts or lobules of the breast tissue. They seem to raise a woman's risk of breast cancer slightly (1½ to 2 times normal). They include:Usual ductal hyperplasia (without atypia)Complex fibroadenomaSclerosing adenosisSeveral papillomas (called papillomatosis)Radial scar

Proliferative lesions with atypia: In these conditions, there is excessive growth of cells in the ducts or lobules of the breast tissue, and the cells no longer appear normal. They have a stronger effect on breast cancer risk, raising it 4 to 5 times higher than normal. They include:Atypical ductal hyperplasia (ADH)Atypical lobular hyperplasia (ALH)

Women with a family history of breast cancer and either hyperplasia or atypical hyperplasia have an even higher risk of developing a breast cancer.

For more information on these conditions, see our document, Non-cancerous Breast ConditionsLobular carcinoma in situ

Women with lobular carcinoma in situ (LCIS) have a 7- to 11-fold increased risk of developing cancer in either breast.

Menstrual periods

Women who have had more menstrual cycles because they started menstruating at an early age (before age 12) and/or went through menopause at a later age (after age 55) have a slightly higher risk of breast cancer. This may be related to a higher lifetime exposure to the hormones estrogen and progesterone.Previous chest radiation

Women who, as children or young adults, had radiation therapy to the chest area as treatment for another cancer (such as Hodgkin disease or non-Hodgkin lymphoma) are at significantly increased risk for breast cancer. This varies with the patient's age when they had radiation. If chemotherapy was also given, it may have stopped ovarian hormone production for some time, lowering the risk. The risk of developing breast cancer from chest radiation is highest if the radiation was given during adolescence, when the breasts were still developing. Radiation treatment after age 40 does not seem to increase breast cancer risk.Diethylstilbestrol exposure

From the 1940s through the 1960s some pregnant women were given the drug diethylstilbestrol (DES) because it was thought to lower their chances of miscarriage (losing the baby). These women have a slightly increased risk of developing breast cancer. Women whose mothers took DES during pregnancy may also have a slightly higher risk of breast cancer. For more information on DES see our document, DES Exposure: Questions and Answers.

Facts and Statistics about Breast Cancer

Facts and Statistics about Breast Cancer in the United States: 2010The National Breast Cancer Coalition (NBCC) is a grassroots organization dedicated to ending breast cancer through action and advocacy. NBCC members are committed to reaching this goal by 2020.

Following are a few statistics that speak to the need to end this deadly disease:The National Cancer Institute estimates that with current rates, a woman born today in the United States has a 1 in 8 chance of developing invasive breast cancer during her lifetime. This risk was about 1 in 10 during the 1970's.Breast cancer is the second leading cause of cancer death for women in the U.S, after lung cancer. Approximately 39,840 women and 390 men in the U.S. will die from the disease in 2010 (NCI, 2010).Excluding skin cancer, breast cancer is the most commonly diagnosed cancer among women in the United States. It is estimated that 261,100 new cases of  invasive and in situ breast cancer will be diagnosed among women in the US in 2010. Approximately 1,970 new cases of invasive breast cancer will be diagnosed among U.S men (ACS, 2010).On January 1, 2007, there were approximately 2,591,855 women living in the United States with a history of breast cancer (SEER, 2010).All women are at risk for breast cancer. Only 5-10% of those with breast cancer have inherited a mutation in the known breast cancer genes (BRCA1 and BRCA2) and 90-95% of breast cancer cases do not involve these inherited mutations (ACS, 2010)Older women are much more likely to get breast cancer than younger women. From 2003-2007, the median age for a breast cancer diagnosis was 61 years of age.  Of those diagnosed from 2003-2007, approximately 1.9% were diagnosed between 20-34 years of age, 10.5% between 35-44 years of age, and 22.6% between 45-54 years of age (SEER, 2010).White (non-Hispanic) women are more likely to develop breast cancer than African-American women. However, African-American women are more likely to die of breast cancer than white women (ACS, 2010).Mammography screening does not prevent or cure breast cancer. It may detect the disease before symptoms occur. It may also lead to over diagnosis and over treatment (Nelson et al, 2009).Mammography screening has led to a dramatic increase in the incidence of ductal carcinoma in situ (DCIS).  The diagnosis was relatively rare before the early 1980's and the widespread use of mammography.  Today, approximately one woman is diagnosed with DCIS for every four women diagnosed with invasive breast cancer (Allegra et al, 2010).While there has been a dramatic increase in the incidence of DCIS following the widespread use of mammography, there has been relatively no change in the incidence of later stage breast cancer diagnoses (ACS, 2010).References

American Cancer Society. Breast Cancer Facts & Figures 2009-2010. Atlanta: American Cancer Society, Inc.

Allegra CJ, Aberle DR, Ganschow P et al. National Institutes of Health State-of-the-science conference statement: Diagnosis and management of ductal carcinoma in situ September 22-24 2009. JNCI 2010; 102:161-169.

SEER Cancer Statistics Review, 1975-2007, National Cancer Institute. Bethesda, MD, http://seer.cancer.gov/csr/1975_2007/, based on November 2009 SEER data submission, posted to the SEER web site, 2010.

National Cancer Institute. Probability of breast cancer in American women.http://www.cancer.gov/cancertopics/factsheet/Detection/probability-breast-cancer, 2010.

Nelson HD, Tyne K, Naik A et al. Screening for breast cancer: an update for the US Preventive Services Task Force,  Ann Intern Med 2009; 151:727-37.

Serious health information.By MARILYNN MARCHIONE, AP Medical Writer 24 minutes ago December 14, 2006

SAN ANTONIO - In a startling turnaround, breast cancer rates in the United States dropped dramatically in 2003, and experts said they believe it is because many women stopped taking hormone pills.

 

The 7.2 percent decline came a year after a big federal study linked menopause hormones to a higher risk of breast cancer, heart disease and other problems. Within months, millions of women stopped taking estrogen and progestin pills.

A new analysis of federal cancer statistics, presented Thursday at a breast cancer conference in Texas, revealed the drop in tumors.

About 200,000 cases of breast cancer had been expected in 2003; the drop means that about 14,000 fewer women actually were diagnosed with the disease.

Because breast cancer takes years to form, experts think the hormones mostly caused small tumors that had been growing to stop or shrink, making them no longer detectable on mammograms. Whether this is true or will result in fewer cases over the long run will take more time to tell.

The next set of cancer statistics is due out in April.

By Ed Stoddard 2 hours, 22 minutes ago

DALLAS (Reuters) - A sharp decline in new breast cancer cases in 2003 in the United States have come because millions of older women ceased hormone replacement therapy the previous year, researchers said on Thursday.

 

But they stressed that because their analysis is based on population statistics, the reasons are not completely certain.

"The investigators report that there was an overall 7 percent relative decline in breast cancer incidence between 2002 and 2003," the University of Texas M. D. Anderson Cancer Center said in a statement.

"The steepest decline -- 12 percent -- occurred in women between ages 50-69 diagnosed with estrogen receptor positive (ER-positive) breast cancer," it said. These types of tumors are fueled by the hormone estrogen.

The study was presented at the 29th annual San Antonio Breast Cancer Symposium.

Researchers said that as many as 14,000 fewer women were diagnosed with the disease in 2003 than in 2002, a year in which there were an estimated 203,500 new U.S. cases.

"It is the largest single drop in breast cancer incidence within a single year I am aware of," said Dr. Peter Ravdin, a research professor in the Department of Biostatistics at M. D. Anderson.

"Something went right in 2003, and it seems that it was the decrease in the use of hormone therapy, but from the data we used we can only indirectly infer that is the case," he said in a statement.

HRT provides the hormone estrogen and sometimes also progestin to women after menopause.

But a big study in 2002 suggested that the combination of estrogen and progestin raised the risk of breast cancer. This brought a premature halt to a Women's Health Initiative study of more than 16,600 women between 50 and 79 who were using HRT, and caused widespread confusion

More analysis of the Women's Health Initiative also showed that HRT could raise the risk of heart disease and especially strokes, and HRT was abandoned except as a way to relieve the most debilitating and stressful symptoms of menopause, such as hot flashes and insomnia.

Ravdin said about 30 percent of American women over the age of 50 had been taking HRT in the early years of this decade but about half of the women stopped in the later part of 2002 after the results of this link were made public.

"Research has shown that ER-positive tumors will stop growing if they are deprived of the hormones, so it is possible that a significant decrease in breast cancer can be seen if so many women stopped using HRT," he said.

"It takes breast cancer a long time to develop, but here we are primarily talking about existing cancers that are fueled by hormones and that slow or stop their growing when a source of fuel is cut," added Donald Berry, an M.D. Anderson professor who helped lead the study.

"Incidence of breast cancer had been increasing in the 20 or so years prior to July 2002, and this increase was over and above the known role of screening mammography. HRT had been proposed as a possible factor, although the magnitude of any HRT effect was not known."