January 2009 Archives

What Are Superfoods?

People or companies who claim to sell "superfoods" would have you believe that there is something magical in certain food items that will protect or even cure your body of diseases. I know that you've seen or heard the claims about the latest product, juice or food that is claimed to be a superfood.

The term "superfood" does not have a legal definition! In general "superfood" refers to a food item that is supposed to be particularly nutritious. However, the word is mostly just used as a marketing tool, so beware!

A Superdiet?

I read something this week that I loved... and I'll write it BIG because I like it so much!

THERE IS NO SUCH THING AS "SUPERFOODS", ONLY A "SUPER DIET".

Research shows that what we eat and drink and how physically active we are can help us prevent cancer at any time in life, from childhood to old age. In fact, our diet and our physical activity level can reduce our risk for cancer by approximately one-third.

However, it is not ONE food or exercise that is going to make the biggest difference. It is the combination of foods and beverages along with daily physical activity and making choices to minimize exposure to carcinogens to maintain optimal health.

How Do I Make My Diet a "Superdiet"?

First of all, let you remind you what "diet" means. A diet is not something that you go on and off. I define diet as "what you eat"! We all have diets. I have a diet, my dog has a diet. What we choose to eat is what makes our diet.

In order to make a superdiet, you want to be choosing foods and beverages that are particularly nutritious. That would include foods and drinks that have lots of phytochemicals (including antioxidants), vitamins, minerals, and fiber in them along with some combination of the major nutrients (water, carbs, protein or fat).

Want to include more nutritious foods in order to make your diet a superdiet? Here's a list to start with. Make sure that you have at least one of these foods at each meal along with 30 minutes of your favorite physical activity.

Superdiet Foods:

• Blueberries
• Raspberries
• Blackberries
• Beets
• Spinach
• Kale
• Collards
• Broccoli
• Cauliflower
  
• Whole Oats
• Walnuts
• Almonds
• Wild Salmon
• Wild Tuna
• Soybeans
• Green or Black Tea
• Garbanzo Beans
• Black Beans
• Pinto Beans
• Kidney Beans
  
• Tomato
• Orange
• Lemon Zest

I hope it makes you feel SUPER!

- Julie

I often hear people say that there's nothing they can do about getting cancer because it's all genetic anyway.  While some cancers are solely based on genetics, most aren't! (Click here to read how your personal choices interact with your genetics)

Cancer and Genetics

Only 5-10% of all cancers are associated with having a family history of cancer. That's it! The rest of cancers are related to things our body is exposed to during our lifetime. That's why most people develop cancer when they are older as their bodies have had more time to accumulate damage.

In the last post I talked about smoking and the damage that it has on the body. Today I want to remind you about ways that you can reverse or slow down damage.

Factors That Affect Immunity

The more you are exposed to unhealthy factors that may potentially spark the cancer process (like cigarettes, alcohol, sun damage and certain viruses) the more your cells are likely to sustain damage that could eventually lead to cancer.

You can protect yourself from this damage and boost your immune system by eating a healthy diet, getting at least 30 minutes of physical activity daily and maintaining a healthy weight.

Foods to Improve Immunity

Many substances in plant foods can boost your body's immune system, repair and prevent damage to your cells. Phytochemicals, vitamins, minerals and dietary fiber all have potential anti-cancer effects. Most of these substances work together to protect your health when you digest them from whole foods.

These compounds also act together to provide the best protection against cancer. Each type of vegetable or fruit contains different beneficial compounds. Eating a wide variety of vegetables and fruits is likely to be your best defense against cancer.

It's best to have at 3-4 cups of vegetables and fruits of different colors every day, including red, green, yellow, purple, white and orange. Here is a recipe that I made this week. It incorporates chickpeas (contains the phytochemicals isoflavones and protease inhibitors), curry, onions (contains flavanoids and quercetins) as well as brown rice. You get a variety of colors as well as dietary fiber, vitamins and minerals. Enjoy!!

Recipe:  Chickpea and Vegetable Curry on Brown Rice

Ingredients:

• Olive or canola oil
• 1 can chickpeas (rinsed and drained)
• 1 can diced tomatoes (undrained)
• 1 chopped pepper
• 1 medium onion, chopped
• ¾ cup water
• 2T curry
• 1t salt
  
• 6oz. bag of baby spinach
• Roasted peanuts

Directions:

1. Start brown rice before cooking the curry
2. Heat oil in a pan on medium high heat
3. When hot, add chopped onions and cook for 3 minutes
4. Add peppers, tomatoes, chickpeas, water, curry and salt and simmer for 20 minutes
5. Put bag of spinach in with curry and cook for 10 minutes or until spinach is wilted.
6. Add salt and pepper to taste
7. Serve over brown rice, top with roasted peanuts and enjoy!

- Julie

 

 

"Obama smokes???" Oh no, I'm thinking... doesn't he know that cigarette smokers are exposing themselves to more than 50 known causes of cancer every time they're sucking on a cigarette?

YIKES!! Now that is TOXIC!

Unfortunately, cigarettes have this really addictive chemical called nicotine in them. Nicotine is one of the most addictive substances there is, which makes it VERY difficult to quit smoking.

People always want to know how much a difference it makes if you quit smoking. And what if you only smoke "once in a while". Does it still have a negative effect on your health?

News reports of a a recent study on the effects of smoking on health came out this week. The results are interesting and worth looking at. Let me give you the "Julie's Take Home" version of the study!

Effects of Smoking and Quitting Smoking

• There is no safe level of tobacco use. Evidence suggests that smoking just one to four cigarettes a day puts people at risk for heart, lung and other problems.
• Within about three years of quitting, "the risk of heart disease associated with smoking reverts to that of a never-smoker.
• Unfortunately, that same benefit is not seen in risk for cancer.
  
• There's roughly a doubling of the risk of heart disease for people who smoke just 1-4 cigarettes a day compared to people who are not smoking at all.
• People who stop smoking before the age of 50 cut the risk of dying in the next 15 years in half.
  

Guilt, Blame and Pointing Fingers

Now, before anyone goes pointing fingers at anyone else I want you to think about what you use for coping. Many people turn to foods, and it's not the healthy ones! I'll leave you with this story:

I'm in my office looking out the window as I see someone leaving the office building next to mine and she lights up a cigarette. She walks to her car, keys in hand, cigarette in mouth as I think "that's too bad that smoking has become her leaving the office routine; it's not good for her".

I then pack up my things, walk out the back door of my office as I put a fun size Snicker's bar in my mouth. As I walk to my car, keys in hand, candybar in mouth I am struck with the image that.... MY CANDYBAR IS THE SAME AS HER CIGARETTE! It had become my leaving the office routine. And not a particularly healthy one!

Before you blame others for their choices, look inward to see where you turn for comfort. Is it a benefit to your body or a detriment?

With all the additional stress that Obama finds in his new job, I hope that he is able to find a healthy outlet!

- Julie

Read the Article from NPR

I know that many of you have made some New Years resolutions already. However, before you lead yourself down a path of disappointment and guilt, let's make sure that your resolutions are realistic and achievable!

What NOT to Do When it Comes to New Years Resolutions

Unrealistic resolutions are the biggest threat to your confidence this year! Making unrealistic resolutions means that you are most likely not going to be able to keep them.

When resolutions aren't met, the emotional consequences of failure are remembered and guilt builds up. Often, this failure can be the biggest barrier to reaching future goals.

Examples of bad New Years resolutions include:

1. I will exercise 30 minutes every day. (You have no room for error on this one!)
2. I will stop eating junk food. (This isn't possible, and how do you define "junk food"?)

I don't want to discourage you from making resolutions at all. It's a little late for that anyway! January is a great time to take advantage of your extra motivation, and you want to make sure that you can turn that motivation into a long term habit.

Here are some suggestions for making achievable resolutions:

1. You will need to keep track of progress. Use a calendar, ipod or notebook to keep track.
2. Break your larger goals into smaller weekly goals.
3. Don't work on more than 3 things at one time. You will get lost in all your to-do's!

Achievable Resolutions:

1. I will walk 2 times a day this week.

2. I will eat fruit with breakfast 5 times this week.

3. I will train the dog 3 times a day (can you tell I just got a new puppy??).

These are some things to get you started. Feel free to comment back on the website and let us know what resolutions you have made!

Happy and Healthy 2009!

- Julie