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Kiwi provides a crazy amount of health benefits. Did you know that it is one of the most nutritious forms of vitamin C foods around?
Kiwi is very heart-healthy due to high levels of potassium, fiber and vitamin K. They are proven to reduce symptoms linked to upper respiratory illnesses, as well as digestive issues like IBS (irritable bowel syndrome).
Read more about the ant-cancer and other health benefits here:
The Case of the Brussels Sprout
This is not the story of a boy from Brussels and how he wound up in Court....
This is the story of a Sprout accused of being bitter and unfriendly. The first mention of this sprout is traced to the late 16th century. It is thought to be native to Belgium, specifically to a region near Brussels, after which it was named.
This Sprout is a member of the Brassica family and therefore related to Broccoli and Cabbage. Don't be fooled by its size however! Watch what you say because a Sprout grows up with a bunch of 20 to 40 other Sprouts, on the stem of a plant that grows as high as three feet tall!
These miniature-sized vegetables contain the largest content of anticancer phytochemical compounds such as glucosinolates. Like broccoli, the indole-3-carbinol has been found to reduce cancer growth especially for estrogen dependent cancers (e.g. uterine, breast, cervical).
brussel sprouts
In order to plead the case for this Sprout I lay before you the following:
Brussels sprouts can help us avoid chronic, excessive inflammation
You'll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer
They provide us with this cholesterol-lowering benefit whether they are raw or cooked. When the cholesterol-lowering ability of steamed Brussels sprouts was compared with the cholesterol-lowering ability of the prescription drug cholestyramine, Brussels sprouts bound 27% as many bile acids
The fiber content of Brussels sprouts: 4 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support.
The detox support provided by Brussels sprouts is extensive. There is evidence from human studies that enzyme systems in our cells required for detoxification of cancer-causing substances can be activated by compounds found in Brussels sprouts.
* HealthDiaries.com: 11 Health Benefits of Brussels Sprouts
Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright, and "green" taste. Steaming the Sprouts increases their health benefit potency.
Bring a scant 1/2 inch salted water to boil in a large frying pan or saute pan. Add Brussels sprouts, cover, and cook until sprouts are tender to the bite and water has evaporated, about 5-7 minutes (depending on how crisp you like them).
In a Steamer Basket: Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits. Put cleaned Brussels sprouts in the steamer basket, set over the boiling water, cover, and steam until tender to the bite, about 5-7 minutes.
You can toss them with Olive or Coconut Oil, salt and pepper; garlic and lemon; or with Pasta Sauce!
brussel-sprouts, roaste
1 1/2 lbs. organic Brussels sprouts, ends trimmed and yellow leaves discarded
2 Tbs. virgin Olive Oil
1 tsp. Sea Salt
1/2 tsp. freshly ground Black Pepper
1 tsp. Paprika
1/2 tsp. organic Garlic Powder or 2 cloves well mashed
4 Tbs. lemon juice
Rinse Sprouts trim off ends and place in a large bowl. Blend the spices together with the oil and lemon. Pour this over the sprouts and toss until well coated.
Place in oven proof dish or cookie sheet lined with parchment, and roast at 400ºF for 35 minutes or until lightly golden.
Braising, or slow cooking in liquid on the stove, is a great way to elicit Brussels sprouts' natural, nutty flavor.
Some food combinations amplify each others' nutritional benefits to such an extent, that together they become super powerful healers.
Below are notable food synergies that can help you plan meals that will boost your family's health.
Green Tea + Blk Pepper + Lemon - increases ECGC absorption
Turmeric + Black Pepper - increases absorption by 2000%!
Cooked Tomatoes + Olive oil - fat helps nutrient absorption
Tomatoes + Avocado - absorb 7x more lycopene
Broccoli + Tomatoes - prostate cancer prevention
Raspberries + Dark Chocolate - loosens clumpy blood platelets (dark chocolate also boosts blood flow to the brain)
Spinach + Lemon - increases absorption of iron
Grass-fed Red Meat + Rosemary - reduces carcinogens formed when grilling meat
Cold Water Fish and Broccoli - cancer protecion (fish like Salmon, are rich in thyroid-protecting, cancer-fighting mineral selenium. Paired with broccoli, rich in sulforaphane, it is 13 times as potent)
Red Wine + Almonds -heart healthy
Fermented Foods* + Whatever! - tons of probiotics; helps with sugar cravings
Tempeh
Miso
Sauerkraut
Kombucha
Coconut Yogurt
Sour Pickles
Kimchi
~ Be Well! ♥
1. Did you know that a medium-sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium?
4. How about the fact that they contain Vitamin D which is critical for immune system and overall health, especially for women.
It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. This can be 1 Tbs. of virgin olive oil (also recommended for breast cancer suppression) per serving for 4.
Sauce
Steam the potatoes until tender throughout. Set aside in a colander to drain and cool.
While the potatoes cook, warm the butter or oil in a cast iron pan. Sauté the green onions in 1 Tbs. coconut oil over medium heat until softened, about 4 minutes. Set aside to cool.
Meanwhile, blend all of the yogurt sauce ingredients, besides the dill, together in a mini blender or food processor. Lastly, add the dill and give it one or two more whirls just to blend. Set aside.
When the potatoes have released most of their moisture, transfer them to a bowl and mix them with the tamari sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the green onions and egg and mix to combine.
Add enough coconut oil to baking sheet to coat lightly.
Drop potatoes by 2 Tablespoonfuls onto sheet, and flatten into patties. Bake at 375 for 12 minutes, flipping after 6 minutes. Add another 2 -3 minutes if not quite browned on top.
Remove to a plate. Serve with some lightly dressed greens and a generous portion of the sauce. Garnish with a dill stem.
These would be so wonderful with a poached egg and a few leaves of watercress on top.
~ Enjoy! ♥
Adapted from Tom's recipe at www.tallcloverfarm.com
For the vegetarian version, omit the chicken and add three pounds of mushrooms. This is a great vegetarian pie as chanterelles are meaty little guys with rich texture.
You will need:
Preheat oven to 425 F. Place baking sheet in oven.
Line crust in 9-inch pie plate (10-inch works, too).
Add cooled filling to crust. Place second crust on top and crimp edges. Vent top crust by making 5 – 6 cuts with a knife.
Brush top crust with egg wash (one egg, 1 t. water, mixed).
Place pie on baking sheet in oven, on the middle rack. Bake for 15 minutes, or until top crust begins to brown.
Lower temperature to 350º F, continue baking for another 30 – 35 minutes, until golden and center is firm.
Serve warm (reheats well).
photo credit: http://www.tallcloverfarm.com
Serve with a green salad and roasted balsamic asparagus!
~ Bon Apetit! ♥
, botanically known as
Thymus vulgaris
, is a perennial garden herb that has been employed since ancient times for medicinal and culinary uses.
thyme1
The World's Healthiest Foods
notes that thyme has traditionally been associated with courage, with medieval women giving sprigs of thyme to knights going into battle; it has also been used as an herbal remedy for a host of ailments (PMS, Indigestion, Coughs..). It is an excellent source of iron and manganese, a very good source of calcium and a food source of dietary fiber.Since the 16th century, thyme oil has been used for its antiseptic properties, both as mouthwash and a topical application. Thyme tea, rich in volatile oils, minerals, beneficial phenols and flavonoids, is a healthy beverage choice. One of the popular culinary herb plants, thyme is native to Southern Europe and Mediterranean regions.
For thousands of years, herbs and spices have been used to help preserve foods and protect them from microbial contamination. Research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated foods.
Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.
In Lebanon we use green and dried thyme extensively. Dried thyme mixed with sumac, toasted sesame seeds and salt is called Zaatar.
It is the main ingredient in the most traditional breakfast food, namely the Man'oushi...or Zaatar pie, which is sold in every bakery and many street vendor carts.
Mom was certain to serve us Zaatar on mornings when we had exams at school. She said it helped with memory. Although she wouldn't have known science was behind her belief, she was right!
Man'oushi
(photo courtesy of Stephen Masry)
Green wild thyme makes a very healthy salad! Serve it with grilled meats and fish, or accompanied by Feta cheese and tomatoes for breakfast. I like to use it in place of Oregano in some pasta dishes. Dry Zaatar is delicious sprinkled on yogurt, hummus and plain omelets.
You can find Zaatar at most Middle Eastern markets. Make sure you choose Jordanian or Lebanese Zaatar. There are some inferior products out there that taste like dirt!
For each cup of store bought Zaatar (Middle Eastern Thyme mix) you will need:
1 Tbs. dried Sumac (available at Middle Eastern markets in packets or jars) 1/2 tsp. of salt
2 tsp. toasted Sesame Seeds (even if there are some in the mix)
Mix all together and store in airtight jars in the refrigerator for 6 months, or freeze for up to 2 years.
zaatar, green
1 bunch of green Wild Thyme, rinsed and leaves picked off stems
1 very small Onion (yellow or white), finely chopped
1/3 c. finely chopped organic Green Onion
Juice from 1 freshly squeezed Lemon
1 Tbs. extra virgin Olive Oil
1/4 tsp. Sea Salt (opt.)
Mix all together in non-metal bowl. Serve at room temperature for best flavor.
~ Sahtein! (double health) ♥
Chia seeds have been a staple food source for the American Native people for centuries. Aztec warriors would eat Chia during hunting trips, and the Indians of the Southwest would eat only Chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean to trade products.
Unlike flax, Chia seeds won't go rancid and they do not have to be ground to make their nutrients available to the body.
When added to water and allowed to sit for 30 minutes, Chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.
Chia has a nutty flavor. You can mix seeds in water and add your favorite juice for a refreshing drink. Sprinkle ground or whole Chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.
Can you think of more ways to use them? Write and let me know...
Be Well! ♥
Once upon a time there was a tall, slender green plant called a Dandelion. Its name came from 'Dent-de-lion' which means lion's tooth in French. This is due to its jagged edged leaves.
Unfortunately, when you say 'Dandelion' many people think of the tiny yellow flowers and the stemmed puffs of white wispy hairs that crop up in their lawns, disturbing the otherwise monotonous green blanket of grass. It is treated like an unwelcome visitor, annoying and over-staying its welcome.
Aaah, if they only knew who this disguised visitor really was, not only would they welcome it, they would shove the grass over to make permanent space for it!
As David Beaulieu said; "The war on lawn weeds in general -- not just dandelions -- is based on the notion that "the lawn is meant to showcase the diligence of the person who owns it. According to this view, lawns should be uniformly composed of grass, with no "intruders" permitted.
But others would argue that dandelions bear rather attractive flowers, whose yellow hue complements a green lawn nicely. "While the flower isn't bad," perhaps you object, "the seed head that succeeds it is unsightly." Even so, there are easy ways to minimize the impact of dandelions on the lawn, as long as you're willing to show some tolerance toward their presence. One way is to pluck the flowers as they appear. Another is to eat your weed problems away! "
The Dandelion, Taraxacum officinale, which means the "Official Remedy for Disorders", is so well-respected, in fact, that it appears in the U.S. National Formulatory, and in the Pharmacopeias of Hungary, Poland, Switzerland, and the Soviet Union. It is one of the top 6 herbs in the Chinese herbal medicine chest.
According to the USDA Bulletin #8, "Composition of Foods" (Haytowitz and Matthews 1984), dandelions rank in the top 4 green vegetables in overall nutritional value. According to data, dandelions are nature's richest green vegetable source of beta-carotene, from which Vitamin A is created, and the third richest source of Vitamin A of all foods, after cod-liver oil and beef liver! They also are particularly rich in fiber, potassium, iron, calcium, magnesium, phosphorus and the B vitamins, thiamine and riboflavin, and are a good source of protein.
This perennial has been known since ancient times for its curative properties and has been used for the treatment of various ailments such as infections, bile and liver problems, some cancers, dyspepsia, heartburn, spleen and liver complaints, hepatitis and anorexia. However, its use has mainly been based on empirical findings. There is evidence to suggest it may have anti-inflammatory effects and assist with urinary tract infections in women.
Note: Due to its high potassium level, dandelion may increase the risk of hyperkalemia when taken with potassium-sparing diuretics.
Now will you let it hang out in your yard? Ok then, here's yet another reason...It's DELICIOUS!!
Sautéed with garlic, cilantro and lemon it beats Spinach in flavor...and used in salads it adds a nice slightly bitter 'edge', much like escarole.
The following is my favorite Dandelion Greens Salad...it's quick and simple to prepare.'
Combine all in a deep bowl, toss well and serve.
~ Compliments whole grain, lentil and bean dishes. Also good with roasted chicken. ♥
Flax seeds contain an omega-3 fatty acid known as linolenic acid (LNA). It is thought the LNA content in flax seeds slow the development of some cancers as well as increase the effectiveness of chemotherapy medication. 
It decreases the inflammatory compounds that favor cancer development and suppress the immune system.
LNA is also thought to have a direct action on cancer cells, stopping their inability for apoptosis and ability for angiogenesis.
Flax seeds also serves as a leading source of lignans, phytoestrogens that influence the balance of estrogens in the body and help protect against breast cancer.
Flax seeds must be ground fresh and used within 24 hours for their nutrients to be accessible.
An easy way to get flax seeds into your diet is by grinding a tablespoon in a coffee grinder or a mini food processor and adding it to cereal, oatmeal, or mix it in a fruit smoothie.
Do not heat the flax seeds because that will destroy the anti-cancer benefits. The omega-3 consumption that is derived from flax seeds is better complemented when omega-6 consumption is decreased (meat, eggs, and various vegetable oils).
Two tablespoons of ground flax seed provide 4g of fiber, including 2g soluble and 2g insoluble fiber.
Soluble fiber binds with water in the stomach, helping to delay stomach emptying time to make you feel full longer, and lowers cholesterol levels.
Insoluble fiber helps to promote bowel regularity and keep waste moving through the body to prevent constipation, per the American Heart Association.
Also, a 2 tablespoon serving of flax seed can provide about 3.5g of heart-healthy omega-3 fatty acids; 90 to 100 calories; 4g to 5g fat; 3g of protein; and lignans, phytochemicals shown to have antioxidant capabilities that which can help to lower your risk for cancers and heart disease.
Try adding 1 or 2 tablespoons of ground flax seed to hot cereal, coconut or soy yogurt, applesauce, mashed sweet potatoes, gluten-free bread dough, muffin mixes, condiments and berry smoothies.
Flax seed oil can be drizzled over cooked vegetables, mixed in salad dressings, or even in soups.
Freshly ground flax seeds can be used as a substitute for the fat in a recipe. If a recipe calls for eggs, you can use 1 tablespoon ground flax seeds mixed with 3 tablespoons of water to replace each egg.
Remember that you are increasing your fiber intake when you eat more flax, so it's important to drink enough fluids to avoid constipation.
~ Cheers! ♥
Also known as chickpeas, garbanzo beans originated in the Middle East, the region of the world whose cultures heavily rely on this high protein legume. The first record of garbanzo beans being consumed dates back about seven thousand years. They were first cultivated in the Middle East around 3000 BC.
Recent studies have shown that garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These provide fuel to the cells that line your intestinal wall. The fiber from garbanzo beans helps supports the energy needs of your intestine.
It is recommended that you consume 1–2 cups of legumes per day, at least 4 days per week, to help lower your risk of colon problems, including your risk of colon cancer.
Garbanzo beans also contain more concentrated supplies of antioxidant phytonutrients. The mineral manganese - a key antioxidant in the 
energy-producing mitochondria found inside most cells - is also provided in excellent amounts by garbanzo beans.
~ Pass the hummus! ♥
Native to the Mediterranean region, the artichoke is the edible flower bud of a thistle-like plant in the sunflower family. While its thorny leaves may deter us from approaching it; a treasure lies at its heart.
Although artichokes have been eaten for more than 3000 years. California produces 100 percent of the U.S. commercial artichoke crop, rivaled in popularity only in France and Italy.
Artichokes are a good dietary source of phosphorus, magnesium, iron, niacin, vitamin B1 and vitamin B2, and includes some folate, manganese, and zinc. Artichokes have been shown to have antioxidant, anti-fungal, anti-genotoxic, liver-protective and hypoglycemic activities, as well as reducing cholesterol and ameliorating indigestion and irritable bowel syndrome.
There are over 200 scientific articles on artichoke or one of its phytochemical. Researchers at the University of Georg-August in Germany showed that one of its phytochemical interfered with estrogen receptor which promoted the secretion of PSA in prostate cancer. Furthermore, this functional food possesses the ability to inhibit the angiogenesis related to cancer. Other studies demonstrated anti-proliferation and apoptotic proprieties and also inhibit inflammation.
In 2008, scientists from Rome showed that the edible parts of the artichoke had a “marked antioxidative potential” that protects normal liver cells from oxidative stress. It also reduced the viability of cancer cells and led to their programmed cell death, or apoptosis. (Miccadei S, Di Venere D, Cardinali A, et al. Antioxidative and apoptotic properties of polyphenolic extracts from edible part of artichoke (Cynara scolymus L) on cultured rat hepatocytes and on human hepatoma cells. Nutr Cancer. 2008;60:276-283)
Artichoke extract has been shown to inhibit proliferation and induce apoptosis in triple negative breast cancer cells in the laboratory. Flavone components of artichoke (apigenin and luteolin) have been shown to induce apoptosis across a variety of breast cancer cell lines.
So, artichoke seems like a healthy veggie choice!
You can simply steam or add artichokes to stews, but for those who can't do that every day and want a more consistent ingestion, there are supplements made from concentrated leaf extract. They are not expensive: on the Internet they sell for 5 to 10 cents per capsule.
A standard dose has not been established, but in studies on indigestion patients have taken one to two 320 mg capsules three times per day, preferably with meals.
1. Nutr Cancer. 2008;60(2):276-83. Antioxidative and apoptotic properties of polyphenolic extracts from edible part of artichoke (Cynara scolymus L.) on cultured rat hepatocytes and on human hepatoma cells. Miccadei S, Di Venere D, Cardinali A, Romano F, Durazzo A, Foddai MS, Fraioli R, Mobarhan S, Maiani G. 2. Phytother Res. 2008 Feb;22(2):165-8. Growth inhibitory effect of ethyl acetate-soluble fraction of Cynara cardunculus L. in leukemia cells involves cell cycle arrest, cytochrome c release and activation of caspases. Nadova S, Miadokova E, Mucaji P, Grancai D, Cipak L.
~ Be Well. ♥
Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory, dandelion and Swiss chard are excellent sources of fiber, folate and a wide range of and flavonoids.
Carotenoids are a group of phytonutrients that lend the red, orange and yellow hues to fruits and vegetables...beta-carotene, lycopene, lutein, etc.. Carotenoids are present in all living organisms, but humans are not able to make them and must get them from food.
Carotenoids seem to prevent cancer by acting as antioxidants. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer.
The Second Expert Report noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.
Two recent large population studies have shown that cancer patients who drink ample amounts of green tea have significantly longer survival rates. No other beverage contains this level of antioxidants.
You can replace some of your water drinking with chilled green tea, add lemon, ginger or mint for variety, or add a Chai or Earl Gray tea bag.
Did you know you can cook with green tea? What a great way to get the recommended amount in your diet. Replace water or half the liquid called for in a recipe with green tea... for example in baking, soups and stews.
Green tea is unfermented, unlike black teas. White tea is harvested before the leaves are fully open.
DRAGON WELL is the ultimate green tea. It is distinguished by its bright green color. It has a brisk, full-bodied flavor. The leaves can be added to soups and stir-frys. This tea will cost a little more than other green teas.
GUNPOWDER leaves are rolled in tiny balls that look like the old gunpowder used to. This reduces its exposure to oxygen so it stays fresh longer than other teas. It has a somewhat strong grassy flavor. I like to add almond milk and a bit of Stevia to my tea.
MATCHA powdered tea is made from hand-picked, high-grade Japanese green tea leaves. Whisk it into warm (not boiling) water) to make it frothy. Matcha works as a dessert ingredient. Scientists at the University of Colorado have found that Matcha has 200 times the concentration of EGCG* compared to commercially available green tea!
Scientists have identified at least one of the mechanisms by which EGCG seems to work to fight cancer: it inhibits a key “signaling pathway,” called vascular endothelial growth factor (VEGF), which is responsible for transmitting instructions at the molecular level to cancer cells, prompting them to grow and multiply.
SENCHA is the most popular of the Japanese green teas. It has a lightly astringent yet sweet taste. Lesser quality Sencha is called Bancha.
*Note: EGCG is a naturally occurring compound that is found mainly in Green Tea. It is a powerful antioxidant and makes up about 30% to 42% of the content of green tea. Catechins like EGCG are much more powerful than vitamins like A, C and E in defending your body against "free radicals", which do all kinds of damage to the body; speeding up the aging process, causing cancer, triggering Alzhiemers disease and other chronic diseases.
Here's a surprise...even though it may appear to be a shy little green plant, watercress is grouped in the cruciferous vegetable family (like cabbage and broccoli).
It packs the power of Glucosinolates, compounds that cause the release of watercress’ primary anticancer compound, phenethyl isothiocyanate (PEITC). PEITC has been found to protect against cancers of the esophagus, stomach, and colon, as well as lung cancer. It has also been found to exhibit great toxicity against cancer cells from leukemia, colon, and prostate cancer.
"Molecular oncologist Professor Graham Packham and colleagues at Britain’s University of Southampton studied a small group of breast cancer survivors, who underwent a period of fasting before eating 80g of watercress and then providing a series of blood samples over the next 24 hours. Results showed that ingestion of watercress led to a rapid rise in plasma levels of ... (PEITC)." Read full article here.
And you thought it was just a pretty garnish! Add generously to your salads, sandwiches and sauces!
~ Greenly yours! ♥
Studies have proven that eating citrus fruits is associated with a decrease in cancer development. This is particularly true in digestive tract cancers, those of the pharynx, esophageal, mouth, and stomach.
Recent studies have found that children who consume orange juice in the first two years of life have a decreased risk of leukemia.
Squeeze lemon juice in warm water and drink before a meal, or use in salads or on veggies. Eating the rind of organic citrus fruit is highly recommended. I don't mind munching the rind plain. If that doesn't tickle your fancy, you can grate it and add to soups, salads, muffins, salsa, tea...
Lemon juice creates an alkaline environment in our bodies. Most cancers and bacteria can't thrive in an alkaline body. The guiding principle used by the immune clinic I speak of and spent three weeks at in Southern California, is keeping the body alkaline to reverse or halt cancer in their patients.
The phytochemicals in citrus fruits block tumor growth by direct action, restricting their ability to reproduce. Also citrus fruits may have effect on the body’s modulation of carcinogenic substance detoxification.
If you have or had cancer, then only moderate you consumption of oranges and orange juice is recommended since it is high in sugar, but no limit to the consumption of lemons!
~ Pucker up! ♥
Having grown up on the Mediterranean, I was thankful that Olive Oil is on our list of Yes Foods! I don't think I could have given it up. Olive oil has a wide range of culinary and therapeutic uses. When I was young and sprained my foot or ankle, Mom would mix olive oil with crushed up 'styptic pencils' to make a paste which she slathered on my foot/ankle and wrapped with gauze. It took down the swelling and helped me heal. (Styptics are a specific type of anti-hemorrhagic agent that work by contracting tissue to seal injured blood vessels.) She also used a drop or two when we had a mild earache.
Well, now Olive oil is a star in the cancer fighting arena! The main active molecules in olive oil have shown antioxidant activity. Virgin olive oil contains the highest levels of these molecules.
Oleic acid has shown activity in cancer prevention, while squalene has also been identified as having anti-cancer effects. Research has shown that consuming olive oil is beneficial for colon cancer as well as breast cancer.
I don't use any other oil for salads and it's wonderful for dipping bread in, as you must know. I substitute it for vegetable oil in many baking recipes and to top Hummus (another amazing food that I will discuss in the Recipe section.)
~ Dip it! ♥
Garlic, like its cousins the onion and the shallot, is a member of the Allium family that is infamously distinctive for its strong odor. Surprisingly, the origin of garlic’s characteristic smell is also the explanation behind its anticancer abilities.
The high content of the odorous sulfur-containing compounds diallyl sulfide (DAS) and diallyl disulfide (DADS) play the principal role in cancer prevention: they have the ability to prevent carcinogenic damage to healthy cells by reducing reactivity of carcinogens with healthy cells and by accelerating the elimination of the harmful carcinogens from the body. It is also believed that DAS may directly attack tumor cells and destroy them by triggering tumor cell death.
Garlic has been found to be most advantageous in the prevention of esophageal, stomach, and colon cancers. It also may play a role in prostate, breast, and lung cancer.
A Queen's-led team has discovered the reason why garlic is so good for us. Chemistry professor Derek Pratt led the study. Their findings are published in the January 2009 issue of the international chemistry journal Angewandte Chemie.
The research team questioned the ability of allicin to trap damaging radicals so effectively, and considered the possibility that a decomposition product of allicin may instead be responsible. Through experiments with synthetically-produced allicin, they found that an acid produced when the compound decomposes rapidly reacts with radicals.
"Basically the allicin compound has to decompose in order to generate a potent antioxidant," explains Dr. Pratt, who is Canada Research Chair in Free Radical Chemistry. "The reaction between the sulfenic acid and radicals is as fast as it can get, limited only by the time it takes for the two molecules to come into contact. No one has ever seen compounds, natural or synthetic, react this quickly as antioxidants."
The researcher is confident that a link exists between the reactivity of the sulfenic acid and the medicinal benefits of garlic. "...until now there has been no convincing explanation as to why garlic is beneficial," says Dr. Pratt. "I think we have taken the first step in uncovering a fundamental chemical mechanism which may explain garlic's medicinal benefits."
I will be adding plenty of recipes that call for my friend the 'stinky rose'.
~ Chewing raw parsley will help get rid of garlic breath! ♥
Like garlic these are members of the sulfur-containing Allium family. They have the same anticancer compounds as garlic. Onions are a major source of a Quercetin, a super-antioxidant (look up in Supplements section). Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon). These veggies need to be chewed, crushed, or chopped to activate their anticancer properties. Fresh onions and shallots are the best source of anticancer compounds. Chopping them and adding them raw to foods such as salsa, pasta, or salads are easy ways to include them in your diet. Unlike garlic, onions don’t lose their potency if lightly cooked.
~ Pass the xylitol sweetened chewing gum! ♥
Moderate amounts of high-quality dark chocolate is good for us. YAY! Research has shown that dark chocolate contains polyphenols called proantocyanidins, which appear to slow the progress of certain cancers. These polyphenols cause a sharp drop in a receptor essential to the blood vessel growth of tumors.
The darker the chocolate the less the sugar, and the higher the potency. I like Lindt and Ghiradelli's 85% dark and Trader Joe's Dark Chocolate Lovers bar.
The recommended amount to consume in order to reap its benefits is about 40 grams (1.5 ounces) a day. Be careful that you don't have more than about 5g of sugar in a serving...you want to control spikes in your blood glucose levels.
Melt Dark Chocolate over very low heat or in a double boiler and drizzle over berries for a fantastic treat that meets Cancer diet guidelines.
~ Munch on! ♥
Berries are an excellent source of vitamin C and fiber. All berries, but particularly strawberries and raspberries, are rich in the protective antioxidant compound ellagic acid. In laboratory studies, this phytochemical has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast.
Research suggests that ellagic acid seems to utilize several different cancer-fighting methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens and it helps slow the reproduction of cancer cells.
Red Raspberries are also rich in cyanidins, quercetin and kaempferol and demonstrate anti-inflammatory activity, anti-cancer properties, and heart-protective benefits. The same compounds appear to play protective roles in reducing the risk of diabetes.
Strawberries contain a wide range of phytochemicals, called flavonoids, each of which seems to employ a similar array of anti-cancer strategies. Additionally strawberries contain quercetin and cholorogenic acids, all of which protect the heart, enhance metabolism, retard the aging process of our cells, reduce inflammation, and reduce the risk of many degenerative diseases.
Blueberries are especially high in potent purple pigments called anthocyanins. These blue colors are the most powerful antioxidants in nature, and also demonstrate anti-inflammatory activity and mood-enhancing properties.
The best news is that berries are low in sugar, unlike most fruits, and so you can eat as many as you wish. Here's to a cup of berries a day! ♥
What Clients Say:
Hoda has been an incredible resource in my journey to health. Her knowledge of different modalities and her ability to teach that to others is amazing. And she is a truly wonderful and kind person and it is a pleasure to work with her. Very grateful for what she has shared and continues to share. - Nadia P. - MA
LogoSynthesis has freed me from deep blocks that were limiting my joy. Since working with Hoda, I've been able to move into a richer state of creativity; where I felt stymied and lacking energy, now I feel excited to co-create and live my best life. - Kirstie J. - MA
What a pleasure to work with Hoda. She is caring, and so knowledgeable! What a support she has been for me on my healing journey. I appreciate her, and the many gifts she can bring to anyone who is fortunate enough to cross her path. - Cyndi S. - Canada
My interaction with Hoda was very professional. She is knowledgeable, organized and prompt. Her follow up summary of our meeting was very helpful. - Amalia L. - CA
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