Is Sugar Really So Bad?
Legit Reasons to Abstain – and Encouragement!
For me, keeping away from sugar has become – pretty much – a habit. Yet I find the more that I indulge in this season, the easier it becomes to eat more sugar! Sometimes I need a
reminder of exactly why I need to stay away – as well as a substitute so that I feel satisfied even when I stay away! (I am working with some amazing people to bring you a Book, Course(s) and eBooks in 2018 to make it easy for you to be healthier – and learn the #HealthHacks so you too can feel great and have more energy! Watch for these and their intro specials as YOU will get the best deals!)

Sugar Feeds the “Bad Guys”
In our house, when anyone begins to come down with something we stay away from sugar. Why? Because, just like in a petri dish, bacteria needs the right environment to grow – a medium (mucous), the right temperature (body temperature is ideal), as well as food – most bad bacteria feeds well on sugar!

I find that many people know that there is some research on Vitamin C as it relates to colds – so the first thing they do when they feel a cold coming on this time of the year is eat an orange – or, since we live in SoCal – three! I find this is the worst thing I can do If I feel a little under the weather as the sugar feeds the bacteria and tomorrow I will find myself feeling worse! #AvoidSugarandCarbs when you get exposed to a bug – and watch yourself feeling better tomorrow!

(A little off the topic of sugar – but since you want to feel better even if exposed to a sick person this time of the year, another trick in our family is to take Nature’s Way #RapiDefense – yes, it has been so effective for our family that I am adding it as a #HealthHack! Adults take one capsule with a meal and in 24 hours I decide if I need a second one – usually I don’t! It has been the most effective product I have found in keeping me from getting whatever cold or flu happens to be going around!)

Sugar Is Addictive
None of us want to feel as though someone or something else controls us… Yet, if sugar is physically addicting to us – who is really in control?

Can you say, “No”?
What a great feeling!! YOU are the one in control!

The research behind the above statements will be available HERE on my site post…

Research –

and reminding myself of what refined sugar does to my body

helps keep me on track

– what keeps you on track? email me your ideas at:

Cynthia@SoCalGardenHealth.com

What Does it Mean

              to

#FindYourHealthHack?          

     Tips that make your body work better, based on research and experience with clients, I call #HealthHacks.

HEALTH ISSUES THAT MAY RESPOND TO HEALTH HACKS:

Have you experienced irritating health issues that seem tolerable – some days?  Or issues that you’d rather not bother your doctor about… or what if you’ve already asked your doctor but his or her solutions didn’t qualify for you?

FIVE REASONS WE NEED HEALTH HACKS:  

1.) Each one of us is an individual with different wants, needs, desires and potential.  You live in your body and are most qualified to determine the area(s) you may be lacking.  (Thus you are the one best qualified to #FindYourHealthHack!)

2.) Just like a car needs oil – and won’t run well or for long without it – there are nutrients your body needs that can make a huge difference in the way you feel!  (To continue with the car analogy, there are also anti-nutrients – like sugar – that can gunk up a car’s engine – or your body’s engine!!)

3.)  We are all too busy to waste time feeling guilty about what we did or didn’t do yesterday.  Sometimes timely information can keep us on track to do what we already know is best.

4.) Most people don’t have time to study at Nutritional College (like the accredited Huntington College of Health Sciences);  most don’t have the advantage of clients returning with testimonials of what worked for them – like I am grateful to have!

5.) Most don’t have the money to hire a Private Health Coach to guide them on their journey.  (If you would rather have a Private Health Coach, email me and I can – hopefully – arrange time to work with you.)

So, #HealthHacks are my way of sharing tips and tricks that have worked in the lives of many, in a way that everyone has access to.  Every two weeks I plan to add to the database of #HealthHacks – as I share these tips and tricks with you by email.

If you want to search the site for a #HealthHack, all you need is to know a little about what you would like to see better, type the word or words into the search bar on the side of my site, http://www.SoCalGardenHealth.com and #FindYourHealthHack in Bold!

Stay Healthy, My Friends!

Cynthia

#FreeDataTransfer #KeepYourLifeOnTask 🙂

–  email me your ideas at:

Cynthia@SoCalGardenHealth.com

HEALTH ISSUES THAT MAY RESPOND TO PROBIOTICS:

“My stomach hurts when I eat and I don’t know why!”

“I had antibiotics and now I’m constipated.”

“I had antibiotics and now I have diarrhea.”

REASONS WE NEED PROBIOTICS:  

1.) Because antibiotics. 🙂  Antibiotics destroy the beneficial bacteria or healthy flora that normally inhabits our digestive tract and can allow “bad” bacteria to grow.                                 Hospitals may  now consider probiotics as a cost-effective treatment when C-Dif grows too much after antibiotics1.

2.)  This good bacteria makes B vitamins2 and in combination with vitamin k has potential to have an antiproliferative effect on colon adenocarcinoma3.

3.)  Beneficial bacteria regulates whether we have constipation or diarrhea – even diarrhea caused by C-Dif4 and have even been found “promising” to help with inflammatory bowel disease.  The following abstract recommends specific strains that were found effective to some degree in medical literature.5

4.) Healthy gut flora keeps us slim.  A double-blind study found that a particular strain of  lactobacillus rhamnosus was shown to lower the weight of obese men and women6.

5.) Probiotics are said to be our “second brain” because they even affect how we think.  Dr.             Perlmutter says it is more accurate to call gut flora our “first brain”! (from Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain – For Life )

Beneficial bacteria is all around us.  We even have bad bacteria that lives in our intestinal tract that doesn’t cause a problem for us until it grows over a certain percentage.  This time of the year, sugar in seasonal goodies may cause a candida overgrowth and UTIs 7.  A bonus reason to consider probiotics!  For my favorite #probiotic reset, see our  resources page.

Stay Healthy this Year, My Friends!

Cynthia

–  email me your ideas at:

Cynthia@SoCalGardenHealth.com

Hire me as your Private Health Coach to guide you to more vibrant health.

 

 

Six Well-Researched Ways to Prevent Cancer

      by Implementing Health Hacks

#HealthHacks are in Bold!

I believe that God created us in a way that is absolutely amazing!  When you get a cut on your finger, processes are put into motion that bring healing to the injury.  I have seen our body’s inherent healing ability shown in so many ways!

We are physical, spiritual and emotional beings.  The body likes to stay in balance.  Correcting any imbalances can reverse most issues.  Anything that pulls the body out of that state of homeostasis is a potential danger zone.  This paper will deal with five of the causes of cancer as well as addressing at least five ways to prevent those causes.  Many of the ways to prevent cancer will overlap.  Getting the metabolism – or more specifically – the mitochondria to a state of health so that the body can do the job I believe it was created to do, is the foundation.  These ways of prevention or healing are what I call #HealthHacks and are best applied consistently as a lifestyle – and are only some of what you can do to protect you and your loved ones!

  1. *SUGAR / *METABOLIC SYNDROME

For years since Dr. Warburg’s research on the metabolic theory of cancer, sugar has been suspect for its contribution to the growth of cancer.  “One of the most familiar metabolic alterations encountered in several types of cancers is the upregulation of glycolysis, which is also maintained in conditions of normal oxygen tension (aerobic glycolysis, Warburg effect) while oxidative phosphorylation is apparently reduced.1”   The obvious solution to a cancer that is fed by sugar is to eliminate sugar.  The question this raises is – what can you then eat? Carbohydrates in the form of grains  metabolize to sugar and even excess protein can be converted to glucose!  That doesn’t appear to leave anything to eat!

Recently, while in the cereal aisle of our nutritional center a customer asked what she could eat if she had to eliminate sugar.  As I looked down the aisle of processed and even whole grain cereals, it occurred to me that even here, in the place people think of as healthy, there was an abundance of offerings that I don’t consider food!

Dr. Perlmutter says that, Our “health, on a global scale, has suffered profoundly as a consequence of commercially influenced dietary recommendations.2” Our society has become so commercially driven!  It is the status quo that needs to change!  Or, maybe, we just need to understand that the “food” items that are the most processed are typically the ones sold to us for profit and the foods closest to how they were created may be part of a healing plan.  The other recent epiphany for me about diet is found in the Human Biology text – our bodies can produce energy from glucose as well as fat.  It typically doesn’t resort to fat, however until the carbohydrates are sufficiently restricted.  The same diet that retrains the body to burn fat instead of glucose is the same diet that many are now using for reversing cancer (as well as diabetes, cardiovascular disease and Alzheimer’s Disease!)   Bottom line, for preventing cancer the number one strategy is to eliminate sugars, grains and starchy carbohydrates.  (Maybe I shouldn’t have started with this one – I know it is difficult – stay tuned and I will share ways to replace sugars that you choose to replace with something satisfying and healthier! 🙂 )

 

    2.)  *LACK OF ANTIOXIDANTS / *LACK OF FIBER FOUND IN FRESH, ORGANIC FOODS

The American Institute for Cancer Research has come out with two, very thoroughly researched documents that cover twenty years of research each to come up with conclusions that basically say that there are ten causes of cancer – nine of them are within our control.  Another study used their recommendations and found that the people who followed at least five of their ten recommendations had 67% less chance of developing cancer3!

There are literally thousands of peer-reviewed research studies that have shown that the people who consume the most fresh fruits and vegetables – great sources of antioxidants as well as fiber – are the ones less likely to develop cancers.  Organic fruits and vegetable have been shown in a review of 343 studies to have more antioxidants and more “other chemicals”.  Later in the research, the scientists admitted that the “other chemicals” found in organic produce was really more vitamins and minerals1  Genes are the one thing that they say we are not in control of, but much current research flies in the face of this statement!  Many genes with a predisposition to cancer can be turned off by a proper diet and environment.  Suggestion number two is make sure you are consuming large quantities of antioxidants – preferably from colorful, organic food sources.

3. *ENVIRONMENTAL TOXINS /  *IMPAIRED LIVER FUNCTION

It has amazed me over the years to see how many challenges can be helped by clearing the liver to allow it to better do its job of detoxification in the body.  The liver’s function and our ability to handle the toxins – and even excess estrogens that we are exposed to are so interrelated, that I will cover both together in this paragraph.

The largest contributor to cancer as far as environmental toxins, would likely be a toxin some knowingly choose to put into their bodies.  Smoking impairs the flexibility of the arioles in the lungs, over time impairing their function greatly.  Second-hand smoke can also cause cancer and impact non-smokers.  The other reason the lungs have a third of the cancer deaths locked down is that the first location a cancer tends to metastasize to is the lungs.

The liver requires antioxidants (see cause #2)  to complete the P450 or first phase of liver detoxification.  Without antioxidants the liver cannot complete its work and 7-estradiol and other cancer-causing compounds may accumulate to cause future damage.  Avoiding toxins can help – at least the ones you are aware of!

Our society is replete with estrogens from plastics, chemicals in our skin care and cosmetics; toxins in the smoggy air that we breathe; added chlorine and fluoride in the water we drink; BPA and other chemicals in the plastics we tend to drink out of; chemicals in our new carpet or paint; hidden molds in the walls of our homes; the high wires’ electrical fields now so close to our homes; or the cell phones we hold so close to our heads are all said to be potential sources for environmental toxins that our bodies have to find a way to eliminate.  The liver’s job is to detoxify these chemicals – usually by making them more water soluble to keep them moving out of the body all-the-while less bioavailable so that they are not reabsorbed into our tissues.

The process of liver detoxification requires antioxidants, but sometimes we are exposed to things that add more work to the liver and make its job more difficult.  As an example, a molecule of cholesterol has an –OH group on the first and 25th carbon (thus the name 1,25, dehidroxycholecalciferol, that is the blood chemical tested for to determine vitamin D status.)  Pharmaceutical estrogen and progesterone manufactured from horse urine are said to be linked to higher cancer rates.   Estrogen is a very similar compound to cholecalciferol.  The drug form adds an –OH group that the liver then has to figure out how to clear.  Such hormones can accumulate if the liver does not have the extra antioxidants to get them past the first stage of liver detoxification. The sad truth is that when the liver unable to clear –OH groups that collect, they may accumulate and à 17-estradiol à cancer.  The solution?  First of all, in my opinion the hormones implicated in cancer are the man-made ones.  Women with higher levels of naturally occurring estrogens as they age are shown to have higher bone density and less cancer incidence.

Clearing the accumulation of environmental toxins by including more antioxidants to allow the liver to get past the first phase of liver detoxification (from the P-450 cycle) to the second phase of liver detoxification and sufficient fiber to help clear those toxins out can be important adjuncts to the prevention and even reversal of cancer.  Another critical help to liver function, besides antioxidants, may be herbs such as milk thistle to protect the liver combined with dandelion, artichoke, a short – two-month – cleanse with phyllanthus or even the combination “Essiac”.

4. *ALKALINIZING THE BODY

Our bodies, when in a healthy state, are just a little on the alkaline side.  Too much acidity provides an environment that cancer can thrive in.  Fruits and veggies help to keep us on the alkaline side and so can minerals.  But remember that maintaining pH balance is a job your body is used to doing!  Freaking out to maintain a specific pH in urine or saliva may not be helpful as pH in different areas of the body will naturally vary!  Think of stomach acid vs the next step of alkaline small intestine to see the variance between two closely related parts.  The bottom line is, whatever you can do to get the mitochondria healthy, the better able to balance itself the body will be!

5. *EMOTIONS / *SPIRITUAL STABILITY AND PRAYER LIFE

A peaceful emotional state may also prevent a cell’s genetic predisposition to manifest itself as cancerous.  I believe that so much benefit is found in reaching out for your creator, investing time in His book and staying filled with the right spirit.  Sounds so simple, but as in everything it is the execution of all of the above into a lifestyle you can enjoy and live with is key

In the forward to Dr. Mercola’s forthcoming book, Fat For Fuel, Thomas Seyfried, PhD and author of Cancer as a Metabolic Disease and professor of biology at Boston College says, “I truly believe that the concept of Mitochondrial Metabolic Therapy [MMT] will have a significant impact on health.  As I mentioned in my book, cancer is not likely to occur in people with healthy mitochondria.  Dr. Mercola has expanded this concept to a broad range of chronic diseases that involve mitochondrial dysfunction.  He provides a clear rationale as well as guidelines for implementation of MMT.  This book should be read by anyone interested in maintaining their health without toxic pharmaceuticals.”

6. EXERCISE

No discussion of the causes of cancer and the ways to prevent it would be complete without bringing up exercise and the importance of oxygenation and, moving the body – rebounders being especially critical for lymphatic health – aerobic exercise critical for the oxygen and large muscle exercises for the strengthening of bones and teeth.  The bottom line is that so often, changes in lifestyle – that are within our control – can prevent cancer.

RECOMMENDED READING:

 

 

 

REFERENCES:

Secrets about Cholesterol

 A colleague of mine wanted advice... He was healthy and fit in his early fifties and his Doctor said his cholesterol was high and wanted him to take a statin...

Without going much into the muscle wasting effects of statins, this video will give you the big picture & the secrets I shared with my friend who is now healthy and fit with peace of mind!

Why does Athersclerotic Plaque Accumulate in the arteries?

Athersclerotic plaque accumulating in the arteries is supposedly why someone might get a heart attack. 


It makes sense that as things (cholesterol) collect in and clog up a tube (the arteries) more pressure is needed to get fluid (blood) past the blockage.  But even though High Blood Pressure may be a result of such accumulation, is it really the cause?

Page 111 of Human Biology states that, "a hypertensive person is six times more likely to have a heart attack than an individual with normal blood pressure."  Now, before you get concerned, if you have HBP, there is research that shows what you can do as well.  Begin by watching part one above.

Reducing HBP, Clearing Plaque

I hope to show that HBP is not a cause of arterial damage, but rather a symptom that is warning you to make a change!

High blood pressure may be because you are stressed and not relaxing enough... it also may be because you lack magnesium.  There is one other huge contributor besides arteries that are getting clogged - watch the video above closely!

Dr. Rath and Dr. Linus Pauling have done extensive research on how plaque accumulates - and even how it can be reversed!

Watch part 2 below

High blood pressure, High Cholesterol, Insulin and Heart Attacks 

  The above quoted article on lowering your cholesterol states that high blood pressure causes damage to the arteries.  The article also claims that of the 40 risk factors there are three “primary contributors to cardiovascular disease: elevated blood cholesterol, smoking and high blood pressure.1

     I hope to show that two of these are not the primary contributors to arterial damage, but research shows they are really secondary symptoms of the real causes of the accumulation of arterial plaque!  Dr Rath and Dr Linus Pauling have done extensive research on how plaque accumulates – and even how it is reversed!  As the heart pumps blood and the arteries expand to 50% their original size (this may be where HBP is a contributor, but more on that later!) they require collagen to repair the arterial cracks.  Vitamin C, l-proline and l-lysine are what the body requires to manufacture collagen.  A lack of any one of these ingredients may cause a problem, but since lysine is abundant in vegetables and proline in meats, vitamin C is thought to be the limiting factor in most cases.  Much of the research of these doctors focuses on vitamin C and lysine2.

 

REDUCING ARTERIAL PLAQUE

I have actually met a gentleman scheduled for a coronary multiple-bypass surgery who used Dr. Rath’s protocol and needed no surgical intervention after two months as his arteries had cleared that much!  Other antioxidants, such as serropeptase, a proteolytic enzyme from a silkworm, have been shown to reduce arterial plaque3.

INSULIN AS A CONTRIBUTOR

The importance of antioxidants and the prevention of arterial plaque accumulation being said, today I found another possible culprit that may need to be figured in.  According to Dr. Rosedale, the increased levels of insulin brought on by our typically high-sugar, high-carb diets are what he claims to be the biggest factor.  “If you drip insulin into the femoral artery of a dog, there was a Dr. Cruz [no relation!] who did this in the early 70s by accident; the artery will become almost totally occluded with plaque after about three months.”  Dr. Rosedale goes on to say that this has been tested repeatedly with animals and, although we do not know why, something about insulin causes endothelial proliferation, blood clots by increasing platelet aggregation and, “Hyperinsulinemia causes the excretion of magnesium in the urine.3”  What is the typical drug turned to to reduce HBP?  One is a calcium channel blocker,  of which – magnesium, as calcium’s opposite – may be the best without side effects!  Interesting to see another factor – the loss of magnesium – contribute to the HBP that is well within our control by keeping insulin levels in check, which may also prevent arterial plaque accumulation… we have so much to learn!

CONCLUSION & HEALTH HACKS

We may not have a perfect understanding of all the factors yet, but we have seen that antioxidant status kept high seems to be able to prevent or slow the bad cycle of the arterial damage or roughness that allows plaque to accumulate on the inside of arterial walls (among providing other benefits – like help for the liver in its detoxification process.  See my liver videos for more help! . It is at the point of damage to the arterial walls that the plaque accumulates.  Antioxidant status, or lack thereof, high blood pressure (possibly what began as a factor of low magnesium (from low soil content – or more likely a lack of consumption of the leafy greens that may be our best source), and/or  hyperinsulinemia may all contribute to the arterial damage that forces plaque accumulation – and may lead to the blockage that increases arterial pressure and then forces a heart attack. The extra pressure that HBP may need to place on the arteries to move the blood through may certainly contribute to weakness and the accumulation of the body’s repair materials in the arteries which can lead to blockage/smaller passages and then starting the vicious cycle again with more pressure required to push the blood through, more damage and more filling with repair materials.

As you can see, HBP is certainly involved in the etiology of heart attacks, but I would not call it a cause so much as one of the symptoms of an underlying condition that needs to be addressed to prevent a heart attack.  Covering our bases by including Vitamin C, magnesium, and possibly lysine and proline or collagen/bone broth in our diet may be #HealthHacks that make a lot of sense!

 

WHAT IS AN AUTO IMMUNE DISEASE?

Auto immune disease occurs when a body does not recognize self and non-self.  The process of the body identifying what is non-self occurs by B (matured in the bone marrow) cells.  Activated B-cells transform into plasma cells that release antibodies into the blood.  Antibodies are proteins that circulate throughout the bloodstream and then bind themselves to what they identify as foreign – covering them, coating them and neutralizing them or marking them for destruction by macrophages (connective tissue monocytes1.)  When the immune system’s target organ is the thyroid, it is called Hashimoto’s Thyroiditis (HT).

WHAT CAN HELP AUTO IMMUNE ISSUES?

The first thing to check when you have signs of auto-immunity, or the body attacking itself (auto), is to make sure your vitamin D levels are up.  Symptoms of autoimmunity usually will not occur if you have sufficient vitamin D!  

There are 2700+ receptor sites in your body for vitamin D.  When they are not filled, your immune system cannot tell what is you, and what is enemy – that’s why it can attack you!  Getting vitamin D up is relatively simple.  Go out in the sun between ten and two with fair parts of your skin exposed.  If that is not possible, consider vitamin D3 plus K2 in a supplement.  

HOW MUCH VITAMIN D DO WE NEED?

At one time the US RDA was only 200 IU. Recently the US upped the requirements to 800IU.  It is interesting that the government realized we needed more vitamin D as a nation, after all, not just autoimmune problems, but cancers and osteoporosis rates go up as vitamin D goes down.

My friend took 2000IU of vitamin D for a year and a half and her low levels never came up.  

This video is from 2008, so Dr. Mercola has altered his opinion on oral vitamin D .  He used to prefer sunshine to taking vitamin D as a supplement, but because he has seen far more problems from deficiency than from excess, he now recommends supplementation.

A new research study shows that 10,000IU vitamin D is not toxic over the long term when taken in conjunction with vitamin K2.

https://www.youtube.com/watch?v=ogOj4u6fN5Q

 

ENVIRONMENTAL TOXINS & STRESS

There is increasing belief that, just like CVD and other ailments, there is not one cause.  The varying factors involved in HT may include environmental toxins (such as fluoride, radiation, pesticides), intestinal parasites (yersinia enterocolitica), viruses like parvovirus B19, (hepatitis C, EBV and HTLV-12 are thought to possibly be implicated in this as well), or even stress alone may be powerful enough to cause such an immune dysfunction.

HELPING THE LIVER TO FUNCTION:
The liver is the organ that clears excess hormones and chemicals that we are exposed to from our body. To work properly it needs antioxidants such as from brightly colored fruits and berries and leafy greens. There are herbs that can help the liver do its job as well. #MilkThistle is a powerful liver protectant and can actually help the liver to regenerate itself! I have found milk thistle to work best when in combination with #DandelionRoot and #ArtichokeLeaf.

VITAMIN D

Vitamin D has been shown to have a critical role in helping the body make this distinction between what is self and what is enemy.  Scientists do not fully agree on exactly how this is done.  One review of the literature said in its results and conclusion, “Some of the authors suggested that Vitamin D3 carryout its immunosuppressive and immune modulatory action, through its actions on antigen presenting cells and activated T [cells that complete their development in the thymus] and B-cells with the help of Vitamin D receptors (VDR) present on each of these cells…by making qualitative and quantitative changes in the immune system (down-regulation of Th1 and up-regulations of Th2 cells.)3

 

CONCLUSION & HEALTH HACKS:

If Vitamin D is involved in the “regulation and proliferation of the Th1 and Th17 lymphocyte”3 and we don’t understand exactly how it does this, why not make sure you have #optimalVitaminD levels in cases of immune and auto immune issues? (How to optimize Vitamin D levels and what level is optimal will be in an upcoming newsletter. Sign up on the side to keep informed!)This is certainly not the only answer to the immune dysfunction of HT and other autoimmune issues, but any practical step we can take to address the causes may well be worth it.  #Reducing exposure to radiation, #HelpingtheLiverDetox and #ReducingStress; finding ways to help yourself #Relax as anxiety and depression are known to have deleterious effects on immune balance”4 and finding restoring activities such as #exercise and #SlowStretching may be factors that contribute to a more normally functioning immune system.

A great resource for more information on helping reduce your symptoms of Hashimoto’s Thyroiditis – or really a great start for anyone with immune issues can be found in Isabella Wentz’ Book, Hashimoto’s Protocol:

 

 
I love how she starts with a Liver Protocol or ways to help your liver get rid of toxins more efficiently! This is another topic I will link to this page as I have seen results by addressing the liver first as well. There are many ways of doing this, but clearing the liver has really made a difference for me in my blood sugar issues. Of course, it wasn’t the only change I made, but I do believe getting the liver to function properly is foundational to getting your body to work right.

Start with the above book or click on the home page for personal help or to #FindYourHealthHack!
Questions? email me at Cynthia@SoCalGardenHealth.com

REFERENCES:

For more details consider:

 

Yes, it is well into summer, but for months now I have been enjoying sun-warmed, Orange Cherry Tomatoes as a snack while I garden.  This has become one of my favorite tomato plants – not only yummy, it is super-prolific!  It keeps up with my garden munching habit and I still have baskets left over to sweeten the bitter of Kale or the bite of Trader Joe’s Cilantro Dressing ~ an indoor favorite salad of our whole family Kale & Orange Tomato Salad with Cilantro Dressing.  Even our teenage son’s baseball team buddies ate it all up!

Today is March 29th. In Southern California we have Tomato plants that survived the winter, fully mature Cabbage, Chives, Cilantro plants and Brussels Sprouts Kept small by a wild bunny. In a quandary about what to make for a quick, healthful lunch for our children and I, I threw this together and it was a big hit! Enjoy!

1/2 C. Mini Brussels Sprouts (about a handful)

1/2 C. Rapini

2 Tomatoes, chopped

2 Chives, chopped

Clove Garlic, pressed

2 Red Jalapenos, roasted, peeled, with seeds removed

2 Tbsp Butter

Soy Sauce

Brown Rice, cooked

Hamburger or Chicken, chopped small (leftover from last night’s dinner @ 1/2lb

Chop the prepared Jalapenos. Stir-Fry all veggies in the Butter. Add Soy Sauce. Add Brown Rice and meat. Heat Thoroughly and serve with quartered (seeds removed) Red Pepper. Yum!

Quick and Easy, yet everyone loved it!

20 Years of Research into Preventing Cancer

World Cancer Research Fund/ American Institute for Cancer Research.
Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective.  Washington DC: AICR, 2007
Professor John Potter states: “In fact, it may be possible to reduce cancer risk by 30 to 40% through dietary change as a part of a healthy lifestyle.”  Indeed, the recent Scandinavian twins study (2) has shown that environmental factors — more so than genetics — are the most important considerations in cancer risk.”

5 yr Systematic Literature Review of all relevant types of research, differing in the quantity and quality of evidence.
“Each Change has a Double Effect
“For curtailing weight gain, which in turn will curtail cancer risk, the report advocates increased physical activity and a diet based on low-energy-dense foods such as vegetables, fruits and beans. In addition, it points out that increased physical activity reduces cancer risk directly by lowering hormone levels. A diet featuring plant foods also reduces risk directly by supplying plant compounds the body needs to prevent or repair cell damage. So, getting more active and eating wisely carries a double whammy when it comes to knocking out cancer.”
Cancer does not live well in an environment filled with oxygen.  The best way to force oxygen into every cell of our body is to work our way up to consistent aerobic exercise.  Have you ever exercised hard one day and felt the deep breaths you were compelled to consume for the rest of the day?!  Regular, aerobic exercise appears to be the first and most important change we can make to have a better and longer life.
“The AICR report also raised hackles by consolidating the evidence showing that reducing consumption of alcohol and red meat—particularly processed meat—are important strategies for reducing cancer risk. Although the report does not recommend eliminating either completely, it does call for reducing the amounts Americans ordinarily consume.”
“From the point of view of cancer prevention, the best level of alcohol consumption is zero.”  He also stated that for cardiovascular disease, one or two drinks daily may be protective ~ look into the research and see what we find!
“It provides a solid evidence base for policy-makers, health professionals and informed and interested people to draw on and work with.”
“To the extent that environmental factors such as food, nutrition, and physical activity influence the risk of cancer, it is a preventable disease.”

“Evidence shows that only a small proportion of cancers are inherited.  Environmental factors are most important and can be modified.  These include:
~smoking
~infectious agents [vaccinations?!]
~radiation
~industrial chemicals and pollution
~medication
~food
~nutrition
~physical activity
~body composition”
~genetics1
“That cancer is, in large part, a preventable disease”  was the conclusion of a report on diet and the prevention of cancer published more than twenty five years before this report.2
Since the early 1980’s, research and experts have agreed that food and nutrition, physical activity, drugs and body composition are individually and collectively important modifiers of the risk of cancer and taken together may be at least as important as tobacco.  Why is this not promoted more?!  Somehow we know it has some effect, but not to this degree!
“When combined with not smoking and regular exercise, this kind of healthy diet can reduce heart disease by 80%. and stroke and some cancers by 70%, compared with average rates”3

“No single study or study type can prove that any factor definitely is a cause of, or is protective against, any disease…reliable judgments on causation of disease are based on assessment of a variety of well-designed epidemiological and experimental studies…These introductory chapters show that the challenge can be effectively addressed and suggest that food, nutrition, physical activity, and body composition play a central part in the prevention of cancer.”4
“The Panel agrees, as evident in Chapters 10 & 12 that many chronic diseases, including type 2 diabetes and its precursors, cardiovascular diseases and their precursors, and also perhaps other diseases of the digestive, musculoskeletal, and nervous systems, are to a large extent caused by environmental factors, including inappropriate food and nutrition, physical inactivity, overweight and obesity and associated factors.  Following from this, future reports should consider the promotion of health and the prevention of disease as a whole.”5
Food & Nutrition and lifestyle choices are now considered, “environmental factors”?!
“The panel is aware that as with other diseases, the risk of cancer is also modified by social, cultural, economic, and ecological factors [What about how one thinks?! Segway into Ron’s father and how his loss and subsequent sadness contributed to his demise.]  Thus …identifying the deeper factors that affect cancer risk enables a wider range of policy recommendations and options to be identified.  This is the subject of a separate report to be published in late 2008.
“The public health goals and personal recommendations of the Panel that follow are offered as a significant contribution towards the prevention and control of cancer throughout the world.”

Four AICR Recommendations:

“Recommendation 1.)
Be as lean as possible within the normal range of body weight”
“Justification:
Maintenance of a healthy weight throughout life may be one of the most important ways to protect against cancer.  This will also protect against a number of other common chronic diseases.”

Recommendation 2.)
Be physically active as part of everyday life
(equivalent to brisk walking for at least 30 minutes each day increasing to 60min of moderate or 30 minutes of vigorous physical activity every day)
Justification:
Most populations, and people living in industrialized and urban settings, have habitual levels of activity below levels to which humans are adapted.

Recommendation 3.) Avoid sugary drinks and consume fast foods sparingly, if at all

Recommendation 4.) Eat mostly foods of plant origin
(Eat at least five portions/servings of a variety of non-starchy vegetables and of fruits every day.
Eat relatively unprocessed cereals ~ grains and/or pulses (legumes) with every meal.
Limit refined starchy foods.
_____________p.26

p. 137

1.) World Cancer Research Fund/ American Institute for Cancer Research. Food, Nutrition, Physical
Activity, and the Prevention of Cancer: A Global Perspective.  Washington DC: AICR, 2007; p. 15
2.) National Research Council.  Diet, Nutrition and Cancer.  Washington DC: National Academy of Sciences, 1982
3.) Willett W. Summary. In: Eat, Drink, and Be Healthy.  The Harvard Medical School Guide to Healthy Eating.
New York: Free Press, 2003
4.) World Cancer Research Fund/ American Institute for Cancer Research. Food, Nutrition, Physical
Activity, and the Prevention of Cancer: A Global Perspective.  Washington DC: AICR, 2007; p. 16
5.) ibid., p. 26
6.) ibid., p. 17

Get Slim, Prevent Cancer, and Elevate your Mood!

Close to six years ago I began to feel funny ~ as though I could feel the blood running through my veins.  It was very uncomfortable and I found out I had High Blood Pressure.  Now I don’t believe in taking drugs, so my options were limited.  It led me to a great discovery!  Something that prevents Cancer and other common diseases, elevates my mood, keeps me slim and energetic ~  yes, you guessed it… Exercise!

Over the years I had always done some exercise, but never consistently, three + times per week.  Now I was determined, but it had to be fun… I found Dance, Dance, Revolution (DDR).  It is fun, you can increase the intensity gradually and DDR is always putting together new games to keep it interesting!  Originally we purchased an X-Box just for the purpose of my exercising 15 minutes every morning.  Now we have the version for the wii ~ I highly recommend it 🙂

OK., now if you want the research behind the outrageous claims above, check out the American Institute for Cancer Research (AICR) study of 20 years of research.  They determined the top 10 things you can do to prevent cancer.  The most amazing part of what they found is that 9/10 things are totally within your control!  See more AICR Recommendations to Prevent Cancer by clicking on PREVENT CANCER.

ReadMore