Tag Archives: vegetables

How to Easily Eat More Cancer Prevention Food

By Hui Xie-Zukauskas

Easy_amz_41FOnwRk7EL__SY300How much vegetables and fruits do you consume each day? Today many people do not meet the minimum recommendation of 5 servings daily. How can a diet plan impact one’s risk of cancer? After summarizing results from 206 human epidemiologic studies and 22 animal studies, Drs. Steinmetz and Potter emphasize “The evidence for a protective effect of greater vegetable and fruit consumption is consistent for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.”

If you meet the minimum consumption of 5 servings, what is optimal intake? 7-10 servings (or 4-5 cups) per day, as the experts recommended, in order to reduce cancer risk and maximize non-cancer related benefits such as protection against cardiovascular disease, diabetes, stroke, obesity, and cataracts.

Here are top five tips to help you eat more veggies and fruits with ease:

1. Eat more by including in each meal every day
You might not choose to consume a larger serving for lunch or dinner, but can incorporate various vegetables and fruits in every meal during the day including snacks.

2. See more colors
You know that green vegetables are good, so are tomatoes. Add more colors, e.g. light and dark green, yellow, red, orange, maybe even purple or blue, as popularly described “rainbow on your plate”.
Extra bonus: Colors enhance your appetite, right?

3. Gain variety
It’s great if you consume cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy. It would be enormously advantageous if you add allium vegetables. The latter family of veggies include onion, scallions, garlic, chives and leeks, serving as both dishes and tasty seasonings. How about enjoying a variety of berries? such as blueberries, blackberries, strawberries, raspberries, cranberries …

4. Experience something new or explore a fun recipe 
It’s like a food adventure or health adventure. The point is to find a way to enjoy nutritous eating for your long-term health.

5. Go easy
Nowadays activities or duties are demanding; life is hectic for almost everyone. To manage time and maintain a healthy lifestyle, eat raw veggies, dried fruits or stock up frozen veggies/berries.

What other tips would you like to share?

Dos and Don’ts to Control Weight and Defend Colon Cancer

By Hui Xie-Zukauskas

Obesity_DT_1341867955b7W3ZfLet’s face the facts first.

An estimated over 60% of Americans and about 2.3 billion people worldwide are overweight and/or obese.

Growing scientific evidence supports a strong link between obesity and colorectal cancer. Obese individuals (BMI > 30) have a 20-40% greater risk to develop colon cancer than those with normal weight (BMI < 25).

Most people don’t realize that obesity increases the risk of colon cancer, though knowing that obesity causes serious health problems such as heart disease and diabetes.

To defend colon cancer, it’s critical to maintain a healthy weight. The following Dos and Don’ts are your guide for strategic weight management:

Do eat plenty of vegetables, fruits and a balanced diet.
Antioxidants, particularly carotenoids, zeaxanthin, and resveratrol are your best defense against colon cancer and other cancers as well. These cancer-fighting nutrients and vitamins can be obtained from a diet high in vegetables, fruits, and whole wheat, and low in red or processed meats, sugar, and refined grains.

Do intake high-fiber food.

Do drink sufficient water daily.

Do drink tea, e.g. green tea.
Catechins from Green tea can promote weight management through its effects on metabolism and metabolic enzymes. While increasing your metabolism, tea catechins also support fat oxidation to facilitate natural fat-burning process in the body, thereby contributing to its cancer-fighting property. See more Tea and Cancer Prevention.

Do exercises at least 30 min a day, 5 days a week.
Exercising doesn’t mean that you have to work out hard at a gym or run for miles daily. There are many simple ways to get exercises into your day and keep you physically active. Check out these gym alternatives 10 Joyful Moves to Boost Your Physical Activity and Walk to Reduce Colon Cancer Risk.

Don’t eat high-fat, high-sugar, or high-calorie diet.
Research has shown that a high-energy, high-processed meat, high-animal fat diet is associated with colon cancer development.

Don’t consume red meat and processed foods.

Don’t eat a big meal.

Don’t drink sugar-loaded beverages.  

Don’t drink alcohol.
Alcohol is high in calories, when combined with a high-fat diet, it may lead to weight gain. Overweight or obese individuals should watch out.

Don’t be physically inactive.
Physical inactivity has been linked to increased risk of several types of cancer. To keep energy balance, just remember this simple equation:  Calories in = Calories out

Don’t stress out! 
Stress can mess up your diet and daily active routines, making your weight management out of control.

The bottom line is:
Obesity is very preventable with a healthy, balanced diet and regular exercises. And colon cancer is preventable!

Image credit:  By Travelling-light