Cancer Fighting Dinner Recipe

Antioxidants have been shown to play a serious role in preventing free radical damage. While free radicals are found naturally in the body and play a vital role in many normal cellular processes, at a  high level they can be dangerous to the body and cause damage to major cells, including DNA cells. Damage to DNA cells may be connected to the development of cancer and other health conditions.

Antioxidants can be found in high quantities in bright colored fruits, dried beans, and nuts. Remembering to “eat the rainbow” at every meal, will help ensure that your diet is chalk full of cancer fighting antioxidants.

Below is a perfect example of a dinner with tons of cancer fighting ingredients from iVillage.com.

Salmon with Blueberry Mango Salsa

Salmon with Blueberry Mango Salsa

Image from iVillage.com

Ingredients:

  • 4 – 4 ounce Salmon Fillets    
  • 1/2 teaspoon Extra-Virgin Olive Oil
  • 1/4 teaspoon Sea Salt
  • Pinch fresh ground Black Pepper 
  • 1/3 cup diced Mango
  • 1/3 cup Blueberries
  • 1 tablespoon fresh Lime Juice
  • 2 tablespoons minced Red Onion
  • 2 tablespoons minced Red Bell Pepper
  • 1 tablespoon minced fresh Cilantro
  • 1/2 teaspoon minced Jalapeños
  • 2 teaspoons evaporated Cane Juice

Very Easy Directions:

1. Mix up the blueberry mango salsa ingredients in a medium bowl. Lightly crush with a fork to release juices and set a side.

2. Heat olive oil in a large sauté pan over medium-high heat. Season salmon with salt and pepper and sear for 3 to 5 minutes on each side (or until cooked through).

3. Serve each salmon fillet with 1/4 cup of salsa.

This yummy dinner idea can be recreated with a variety of fruits and berries. Use whats in season or what you have on hand. Just make sure its colorful!

 

Content Citation: Pharmacogn Rev. 2010 Jul-Dec; 4(8): 118–126. Find out more about free radicals and antioxidants and how they impact the human body, HERE.

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Get Moving in 2014!!

With the beginning of the New Year comes New Years Resolutions. Last year, 45% of Americans made resolutions and 38% of them were weight related. Multiple studies have shown a strong link between excess body weight and cancer. Excess body weight has been shown to affect hormone levels, immune system function and inflammation. While research on the effect of of losing weight is minimal, there is growing evidence that weight loss may reduce the risk of more aggressive prostate cancers.

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How to Stick to Your Exercise Resolutions:

1. Take Baby Steps – Don’t cannon ball into the deep end! Start slow and ease into your plan. Jumping in too quickly can result in burn out. Try to make your exercise part of your everyday routine. Just like any new habit, it may take some time for it to become natural but it can definitely be done. If your starting from scratch, start with daily 10 minute walks and slowly build up to 30.

2. Enlist Help – Meeting up with a friend for a walk or a yoga class will keep you more accountable. Other  options include joining a a running club or enlisting the help of a personal trainer.

3. Make Frequent Achievable Goals – Set a number of minutes, miles, or workout sessions to reach for each month. Track your progress to ensure you are still on track.  Each time you meet a goal, bump up your number just a little for the following month.

4. Keep it Interesting – Frequently change up your activity to not only keep you engaged, but to also make it more beneficial for your body. Constantly doing new, yet fitness level appropriate, forms of exercise will keep your body guessing and tends to show better results. For example, try out that paddle-boarding or yoga class you’ve been meaning to try. Even if it isn’t your regular form of exercise, it is a fun and active way to take a step closer to your fitness goals.

 

 

 

Healthy Diet for Prostate Cancer

A healthy and balanced diet is one of the best ways to live a long and healthy life. It is also one of the best ways to recover and/or prevent disease, including prostate cancer. A diet filled with fresh fruits, vegetables, and whole grains and that limits foods high in sugar, salt, and fat ensures that you are consuming the right balance of vitamins, minerals, and nutrients. This results in increased energy and the ability to handle the everyday stresses that mentally and physically affect your body.

Overall, it is suggested to mimic the diets of the Japanese and Southern Mediterraneans. Japanese enjoy a low calorie diet filled with green tea, soy, vegetables and fish. The Southern Mediterraneans fill their plates with fresh fruits and vegetables, garlic, red wine, olive oil, fish and very little red meat.

Trying to change your diet all at once can be overwhelming. Slowly integrating the items below will result in a diet filled with cancer fighting foods.

 

Foods to Regularly Consume

Fresh Fruits and Vegetables:

• Tomatoes – High in Lycopene

• Broccoli and Cauliflower – Vitamin C, Vitamin A, Calcium, Folate, & Fiber

• Watermelon – Lycopene, Vitamin C, & Beta Carotene

• Pomegranate – Antioxidants

• Garlic – Best consumed raw

• Onions – Best consumed raw

• Shallots – Best consumed raw

• Scallions – Best consumed raw

• Leeks – Best consumed raw

• Chives – Best consumed raw

healthy diet

 

Lean Meats

  • Beef  USDA Select Cuts and/or 90% Lean Cuts
    • Round Steaks and Roasts (eye round, top round, bottom round, or round tip) top loin, top sirloin, chuck shoulder, arm roast, ground round, and ground sirloin (90% lean).
  • Pork – Lean Cuts – Firm and greyish-pink cuts with little marbling
    • Tenderloin, Center Loin, Pork Loin, Canadian Bacon, Sausage with 1 gram of fat per ounce or less.
  • Lamb & Veal – Lean Cuts – USDA Choice Cuts
    • Chop or Roast
  • Poultry – USDA Grade A – trimmed of fat without skin; up to 1 gram of fat per ounce.
    • Chicken, Turkey, and Cornish Hen with no skin (white meat is leaner than dark meat).

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Fish – Cold Water Fish high in Omega-3 and Omega-6 Fatty Acids

  • Fish should be grilled (but not chard), poached, or baked. NOT FRIED.
    • Salmon
    • Sardines
    • Mackerel
    • Trout
    • Tuna

fish

Beans, Legumes, & Soy – High in Isoflavones, Antioxidants & Fiber. **Good alternative to Red Meat.

• Kidney Beans                                         • Lentils

• Chickpeas                                               • Black Beans

• Black Eyed Peas                                    • Edamame

• Lima Beans                                             • Fava Beans

• Soy Beans

beans

Plant Based Fats – High in Vitamin E & Antioxidants

• Olive Oil                                                  • Coconut Oil

• Avocado                                                 • Hemp Seeds

• Savi Seeds                                              • Chai Seeds

• Sunflower Seeds                                  • Walnuts

• Almonds                                                 • Brazil Nuts

• Cocoa Beans

Green Tea – High in antioxidants 

  • Drink daily or consume Green Tea Extract

Foods to Consume in Moderation

  • Calcium – Diets High in Calcium have been shown to stimulate prostate cancer growth.
  • Salt
  • Alcohol – Consume in moderation, no more than 2 drinks per day. Red wine is preferred source of alcohol as it contains antioxidants and resveratrol.
  • Animal Fat – Excess Red Meat and High Fat Dairy stimulates prostate cancer growth.

Foods to AVOID

  • Trans Fatty Acids – Margarines, Fried Foods, Baked Goods
  • Excess Fat
  • Excess Calories – Excess caloric intake can stimulate cancer growth
  • Certain Oils  Flaxseed Oil, Corn Oil, Canola Oil, Soybean Oil

Photos Courtesy of: http://real-food-rocks.blogspot.com/2012/08/lifestyle-factors-and-heart-disease.html, http://crossfituncompromised.com/nutrition/, http://blogs.prideangel.com/post/2010/05/Pregnant-women-should-be-allowed-to-eat-more-fish.aspx, https://www.organicbuyersgroup.com.au/shop/index.php?main_page=index&cPath=11