Daily Archives: October 21, 2010

6 Cancer Fighting Superfoods

This blog is brought to you from Health Magazine and http://www.health.com. I thought it was super informative!!!

Win the war

By Leslie Barrie

To reduce your risk of cancer, look no further than your fridge. “All the studies on cancer and nutrition point to eating plant-based foods for their phytonutrients and other special compounds,” says Richard Béliveau, PhD, chair in the prevention and treatment of cancer at the University of Québec at Montreal and author of Foods to Fight Cancer.

Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these six superstars.


All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body’s protective enzymes and flushes out cancer-causing chemicals, says Jed Fahey, ScD. A recent University of Michigan study on mice found that sulforaphane also targets cancer stem cells—those that aid in tumor growth.

Helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers

Your Rx: The more broccoli, the better, research suggests—so add it wherever you can, from salads to omelets to the top of your pizza.


All berries are packed with cancer-fighting phytonutrients. But black raspberries, in particular, contain very high concentrations of phytochemicals called anthocyanins, which slow down the growth of premalignant cells and keep new blood vessels from forming (and potentially feeding a cancerous tumor), according to Gary D. Stoner, PhD, a professor of internal medicine at The Ohio State University College of Medicine.

Helps fight: colon, esophageal, oral, and skin cancers

Your Rx: Stoner uses a concentrated berry powder in his studies but says a half-cup serving of berries a day may help your health, too.


This juicy fruit is the best dietary source of lycopene, a carotenoid that gives tomatoes their red hue, Béliveau says. And that’s good news, because lycopene was found to stop endometrial cancer cell growth in a study in Nutrition and Cancer. Endometrial cancer causes nearly 8,000 deaths a year.

Helps fight: endometrial, lung, prostate, and stomach cancers

Your Rx: The biggest benefits come from cooked tomatoes(think pasta sauce!), since the heating process increases the amount of lycopene your body is able to absorb.


Walnuts Their phytosterols (cholesterol-like molecules found in plants) have been shown to block estrogen receptors in breast cancer cells, possibly slowing the cells’ growth, says Elaine Hardman, PhD, associate professor at Marshall University School of Medicine in Huntington, West Virginia.

Helps fight: breast and prostate cancers

Your Rx: Munching on an ounce of walnuts a day may yield the best benefits, Hardman’s research found.


Phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines, in certain conditions) when you consume nitrates, a common food preservative, Béliveau says. In fact, the Iowa Women’s Health Study found that women with the highest amounts of garlic in their diets had a 50 percent lower risk of certain colon cancers than women who ate the least.

Helps fight: breast, colon, esophageal, and stomach cancers

Your Rx: Chop a clove of fresh, crushed garlic (crushing helps release beneficial enzymes), and sprinkle it into that lycopene-rich tomato sauce while it simmers.


A study out of Michigan State University found that black and navy beans significantly reduced colon cancer incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth. Another study, in the journal Crop Science, found dried beans particularly effective in preventing breast cancer in rats.

Helps fight: breast and colon cancers

Your Rx: Add a serving—a half-cup—of legumes a few times a week (either from a can or dry beans that’ve been soaked and cooked) to your usual rotation of greens or other veggies.


SHE SAID —> Meet Tina

CF:  Tell me a little bit about your outlook on having a healthy life and why it is important to you?
Tina:  Having a healthy life is very important to me because it makes me more happy and energetic to perform the everyday tasks in my life. I am less stressed out and feel more positive in everything I do.

CF:  Do you struggle with maintaining a healthy lifestyle if so why?
Tina:  Occasionally it can be a struggle to maintain a healthy lifestyle especially when things in life such as the relationship roller coaster ride, family issues such as having a family that relies heavily upon you to help them out due to the language barrier, or that at times the feeling of “there’s so little time to accomplish everything I want to do” can discourage me from giving myself the time to take care of me.

CF:  What has motivated you to stay healthy?
Tina:  My motivation is knowing that I am putting my words in action, that I not only “talk the talk” but “walk the walk”. My biggest accomplishment that I feel really proud of is that I was able to show my husband (my boyfriend/fiancee at the time) by my example to be more in control of his health by making a more conscious choice in his eating habits, which was hard since he grew up in an environment that healthy eating and staying fit was not even a topic that was discussed or made aware of. Our motivation together now is to loose some extra pounds and to maintain a healthy weight so that we can enjoy the outdoorsy activities that we love to do together.

CF:  What is your favorite cardio / strength training routine?
Tina:  Currently, I love to jump rope for my cardio workout. I have increased my jump roping time from 5 minutes everyday for the past 2 weeks to now 10 minutes. It a definite cardio kicker.  As for strength training, my current routine is using free-weights like dumbbells and the weighted balls at home.

CF:  What’s your number one work-out song?
Tina:  The only time I listen to music while I workout is if I use the treadmill, stair master, or any of the cardio machines at the gym or if I go running outdoors.  Only then do I put on any fast tempo music from any genres will do, as long as they have a fast beat to it.

CF:  How do you stay fit on days you don’t feel like crawling out of bed?
Tina:  On days that I don’t feel like crawling out of bed, I make sure I make I stay on track in terms of eating the right foods, because this way at least I know if I can’t make my workout for the day for some reason, I know that I am eating healthy.

CF:  What makes exercising fun to you?
Tina:  Exercising is fun for me because the mind-set that I have when going into a workout routine is that I am taking control over my body and I am doing something about it. I love working out or doing active activities with friends, however I am the type of person that won’t mind exercising by myself. I like taking control of my body and not letting my body control me. This also motivates me to continue to stay healthy and fit when ever possible.

CF:  If tomorrow was the end of the world what would you eat without feeling guilty?
Tina:  A banana split sundae with tons of whip cream, nuts and a single cherry on top. :o)

CF:  What advice do you have for people who struggle with finding motivation for staying fit?
Tina:  If motivation is not there in terms of trying to stay fit, I would recommend looking for new ways to get fit, new exercises, be creative and if possible a buddy system.  Staying fit doesn’t mean you have to workout at a gym necessarily, as long as you stay active, it doesn’t really matter what you do, you can ride a bike, go for walks, take the stairs instead of the elevators, etc.

CF:  Care to share any pics with us?

Superfood Of The Week: KIWI Fruit

KIWI’S…What I call the diamond in the rough of all fruits.  Not to be confused with Kiwi the birds 🙂  Once you get past the rough skin, the slightly coarse fur or fuzz, and the odd color, the sweet gem is to die for.  The Kiwi was originated in China and also known to some as the Chinese Gooseberry and is grown in several countries but mainly New Zealand, Chile, and Italy.  Did you know, some actually considered them berries!!!  All kiwi’s are oval and about the size of an egg.  The great thing about Kiwi’s and what makes them a Superfood is that it’s LOADED with nutrients where other fruits have maybe 2-3. Their rich in Vitamin C and even contain more Vitamin C than an orange and actually have more potassium than a banana which helps keep muscles functioning properly.  It’s also known that the skin acts as an antioxidant. Though I’ve never eaten the skin and don’t know if I’m brave enough to sail those sees, once you scrub off the fur or fuzz the skin is totally edible.  I’ll take the researchers word for it though.

You name it, the Kiwi’s have it: Fiber, Folate, Vitamin E, Magnesium. WOW!!!!

If that wasn’t news for you, Kiwi’s also help promote a healthy heart.  They help to limit the tendencies of blood clots. They’ve also been reported to help with cataracts and have a laxative effect on some due to the great source in fiber which is great because the older you get the more constipated you become…OR SO THEY SAY. LOL!

This superfood can be found in supermarkets all over and sold yearly.  Their super sweet but can be tart at times so be careful.  The tiny black seeds can be intimidating at times if this fruit is new to you but no fears, their easy to chew and digest.  Their also great with cereal, yogurt, and even salads or as my preference, eat them alone.  Slice it, scoop it, and enjoy!!!!  Their surely one of my FAVORITE fruits and you can find me nibbling on a couple a week.

***Did you know…one Kiwi has approximately 46 calories???***

My Perfect Body

My girlfriends and I always play the “if u can have anyone’s body who would you pick” game. It’s such a girly game but every girl has played it at least a few times in her life. I laugh as I think about it because I wonder if the person’s whose body I want, plays the same game? In any case, Salma Hayek. That’s whose body I want. I think she has all the right curves in the right spot. To me she defines Curvaciously Fierce. She not cut like a man or have any hard features.  To me she is every day!!!  One day…one day!!!



Breaking up the monotony

As I drive in the passenger seat of my sissypoo’s truck all I can think about is how super tired and sore I am. I’ve hit the gym like a ROCKSTAR for the past two days that by this sweet hump day I’m pooped! Yea you may be saying two days is nothing but you’re wrong, two days is SOMETHING.  Because I’m determined to complete the goal this week I’m thinking how can I break up the monotony of this gym rut that I’m feeling. This is not only my Wednesday thought but my everyday thought. It’s as clear as a dollar bill that the season of brisk and cold days lie ahead. It’s approaching faster then I want to admit. This means, all my runners/joggers, outdoor activity folks and laid back work outers will soon be hitting the gym…HARD!!! Managing to squeeze in my work outs are simple but it has me feeling like a hamster in a wheel. I walk in, I do my cardio, I do my strength training, I do my core, some times yes some times no on the steam room and then I call it a day.  Now I want more!!! I do spinning twice a week, yoga twice a week, cardio machines, zumba classes, kick boxing, shucks…the only thing I don’t do is cirque de solei tricks. I guess what I’m getting at is through it all, it still feels like the same old same. So how do I get out of it? Until then…I gotta keep pushing 🙂

Fun Fact #5

Did you know…Obesity has surpassed smoking in preventable causes of death in this country.

Positive Thinking

Honestly I can say, there are times when I feel like I dread working out. Like I’m being forced. Like my weight is forcing me to the gym. I’m a happy individual. I love to smile, I love my family and friends, I love life. I feel like I am so blessed and so grateful for so many things. Seeing my weight results makes going to the gym a happy moment. I’ve come to the conclusion that having a positive attitude is healthy and needed in my journey. When my thoughts are negative I don’t perform to the best of my ability. When I think positive, I’m on top of the world. I see my vision, I see my goal, I see my hard work and I see the end of the road. Positive thoughts is something every one needs because the journey is so hard. From now on, my positive thoughts will be my center. I will reach my goal and when I get there I’ll smile 🙂 and thank God!!!