Monthly Archives: August 2014

Wellness & Fun Tips for End of the Summer

By Hui Xie-Zukauskas

kids-chase-a-bubble-at-a-family-picnic-397582-mLabor Day can really make you feel like the end of the summer. As you know, after this weekend various popular summertime attractions will close, including pools. For some people, summer is a relaxing break from work and a happy time with their families. For others, they may have struggled with hectic schedules and unusual stressful workloads.

From a health and wellness perspective, how can you take advantage of Labor Day weekend to relax, renew and recharge? I’ll offer these cancer prevention strategies and tips as a farewell to summer:

  1. Go to book or music festivals, food and wine festivals, as well as an outdoor event in town. It can relax your mind, foster your joy, and promote your fitness as you walk and move around.
  2. Enjoy healthy meals and family picnics. This is the time when you can pack some antioxidant-rich foods, try out some healthy recipes, cook and share delicious food with your family and friends.
  3. Have a fun for fitness. Have you heard anything like Family Backyard Triathlon? What a creative idea and a marvelous way to get everyone move more! Certainly, you can do it at a local park too. Whether it’s a jump rope, push-ups, run or holding a yoga pose, these challenges are more beneficial than TV and internet times. Also pleasurable are team sports.
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  5. Head for the beach or lake. In addition to those on the road trip already, if you live nearby the beach, there is always something for everybody, for a family fun activity. Yet again, be mindful for sun safe and sun protection.
  6. Practice your well-deserved stress-relieve treatment. This long weekend is a great opportunity to de-stress, hence to strengthen your immune function. Enjoy a peaceful time for yourself, a treat, a walk, or anyway that works for you.

Whatever you do, wish you the most happy, healthy, and adventurous Labor Day Holiday ever!

 

Image credit: by hortongrou

Eat Broccoli for Protection from Carcinogens and Air Pollutants

By Hui Xie-Zukauskas

Broccoli n Green handsI like this quotation from Robert Louis Stevenson – “Don’t judge each day by the harvest you reap, but by the seeds that you plant.” The wisdom applies not only to our life, but also to human health and earth health.

Today, let’s have a talk on broccoli, particularly what’s new and the long-term benefits from it.

A compound in broccoli, sulforaphane, has been shown to have anti-carcinogenic properties in many studies previously. Research indicates the chemopreventive and chemotherapeutic potential of sulforaphane in solid tumors and possibly in blood cancer, based on its anti-proliferative, anti-inflammatory, anti-oxidant and anti-cancer activities.

Recently, researchers have discovered that the same compound contained in broccoli also helps our bodies naturally remove carcinogens and some toxins present in heavily polluted air. These environmental toxins include benzene, a known carcinogen; and acrolein, a lung irritant. The clinical study was published in the journal Cancer Prevention Research in June.

Let’s think about it. Is this a better and safer way for our humans to reduce health risks from air pollution? Certainly is, especially without drugs or chemicals. In this way, a natural product helps the body defend unavoidable environmental pollutants. Again, it proves that food is the best medicine!
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As you may know, benefits of broccoli extends to various health issues such as preventing heart disease, hypertension, diabetes, allergies, osteoarthritis, and some ulcers as well as skin damage by UV radiation (effective when applied topically). Needless to say, how easily it can be done when integrating broccoli into daily diet, right? You can eat in raw (e.g. salads) or in cooked dishes after steaming, boiling, or quick-frying, etc. You can also mix it to veggie juice or smoothies.

The bottom line is – Eating more broccolis can go a long way towards enhancing your nutritional status as well as protecting you from environmental pollutants, cancer and some chronic illnesses.

Reference: Egner PA, Chen JG, Zarth AT, Ng D, Wang J, Kensler KH, Jacobson LP, Munoz A, Johnson JL, Groopman JD, Fahey JW, Talalay P, Zhu J, Chen TY, Qian GS, Carmella SG, Hecht SS, Kensler TW. Rapid and Sustainable Detoxication of Airborne Pollutants by Broccoli Sprout Beverage: Results of a Randomized Clinical Trial in China. Cancer Prevention Research, 2014.

 

Image credit: by lockstockb, Avolore

Strategies and Tips for Healthy Dishes for Hot Summer Days

By Hui Xie-Zukauskas

green and red healthy foodImagine that on a hot summer evening you just came back from work and you want to avoid staying around the stove to cook a family dinner. As you know, fast food or a colorful meal-in-box is not always healthy, and dining at restaurants can be costly. Let’s say that going out is not an option. So how do you fix the dinner quickly?

Yes, dinner planning during the summer is a challenge. But we have to eat, right? That’s why I want to provide some solutions for hot weather, weird schedules, busy days, tired cooks, or a lack of cooking magic.

Here are the top FIVE principles to help you make a hot summer day dinner easy and healthy:

1. Plan ahead strategically.

-          Bake and Freeze: When you bake some foods during the weekend, it makes your week-day dinner easier and less time-consuming to prepare.

-          Cook and fridge: for example, hard-boiled eggs and chicken slices/cubes can be done in advance.

-          Have a theme or a focus. We can develop a cycle by rotating dishes without repeating the same meal two days in the row. For example, we could have a theme like chicken-veggie pasta for Monday, tuna fish salad for Tuesday, veggie and ravioli on Wednesday, shrimp-veggie pasta for Thurs, pizza for Friday, Salmon, veggie and brown rice for Saturday, and veggie/tofu for Sunday, but without being strictly tied to the same order each week. It actually make meals diverse and less boring; and when you get used to it, you don’t need to think too hard about what to have for dinner.

2. Make it easy.

Be careful and do not push deeply into the receiver! You do not want to create a need for unnecessary repairs while trying to prevent them! 3. viagra india online There are just so levitra generika 5mg many freaking options. Note that this medication is for treating the symptoms of utilizing Kamagra, Aurogra, and cialis levitra generico. Whether kamagra or any other ED medicine, all medicines should be taken under sildenafil best price proper care of healthcare provider. Buy some fresh or semi-cooked dishes during your grocery shopping, then you just warm the dish and eat. Another idea is to stock some fresh baby carrots, chopped celery, lettuce, tomatoes, blueberries or grapes, or some veggie wraps and potato salad, in your refrigerator, and then you can have a ready-meal or no-cook dinner. Fresh, light and simple foods also calm your mind!

3. Ensure it’s fresh and healthy with cancer prevention in mind.

Healthy and delicious dishes don’t need to be complicated. On hot summer days, cool, light, fresh dishes are recommended. Eat something light with green-leafy veggies or watermelon—sweet and super hydrating—and limit greasy and deep-fried dishes. Remember to drink a lot of water or other fluids!

4. Exercise creativity and have fun!

I used to take my lunch to work in this way, i.e. in a “create your own dish” fashion. Prepare all veggies, fruits, nuts, meats, and dressings by setting them out just like a salad bar, then everyone can take whatever they like to have a “rainbow” on the plate. Alternatively, for a family dinner, put together the foods you have—from whole wheat bread to fish or chicken, from veggies to a fruit cake, then you can have a “Cancer Prevention Picnic” in your back yard while watching the sunset!

5. Make it quick.

When you follow the tips and ideas mentioned above, your dinner will be ultimately a quick-fix.

Follow these solutions and your meals prep should be less stressful, less troublesome, and take less time. A bonus is that you and your family will have healthier dishes and that’s reason to be happier too!