Wednesday, 24 September 2014

9 Anti-Cancer Foods You Cannot Ignore

With modern lifestyles, people are exposed to multiple carcinogenic agents on a daily basis. It is hence no wonder that cancer rates are soaring. To keep far away from this terrifying disease, below is a list of anti-cancer foods that cannot be ignored.

1. Flavonoid-Rich Berries

These berries include currants, cherries, cranberries, hawthorn berries, blueberries, blackberries, raspberries and strawberries. As powerful antioxidants, flavonoids can be more potent than traditional antioxidants like vitamin C and E, beta-carotene, selenium and zinc. And antioxidants are well-known to be crucial in the prevention of cancer. So pop a berry or two daily as a snack, rather than the nutrition-less sweets, for optimal cancer protection

2. Turmeric

Love curry?

Curry is one of the delicious foods that protect against cancer, if it contains turmeric. This is because turmeric contains the phytonutrient, curcumin, which has been found to be anti-inflammatory and cancer-inhibiting.

3. Cruciferous Vegetables

These vegetables include cabbage, cauliflower, broccoli, Brussels sprouts, kale, cress, horseradish, kohlrabi, mustard, radish and turnip. They are beneficial because they contain the phytonutrient, glucosinolates, which has been found to detoxify certain carcinogens and help lower cancer risk, especially colon cancer.

4. Garlic

Garlic contains about 200 biologically active compounds, such as sulfur containing amino-acids, glutathione and cysteine, that have powerful protective functions against cancer formation, growth and metastasis. For the best effect, garlic should be eaten freshly chopped and raw. But if the smell and taste of raw garlic is really intolerable, it could be lightly stir-fried with vegetables, or boiled in soups.

5. Mushrooms

Mushrooms aren't only tasty to eat, they can also protect one from cancer. At least some mushrooms can. Like the reishi (Ganoderma), shiitake and maitake, which the Chinese and Japanese have been using for ages to boost immunity, protect against as well as treat cancer.

6. Yogurt

Various species of probiotics (eg. Bifidobacterium lactis) present in yoghurt have been found to improve immunity and detoxify many carcinogens, including hormones, meat carcinogens and environmental toxins.

7. Spinach

Many people formed their impression of spinach from watching the cartoon Popeye as a kid. But is this green food as wonderful as it is portrayed to be?

Long reputed for increasing power and energy, spinach is also an anti-cancer food because of its richness in chlorophyll and carotene. Besides protecting one from cancer, it is also rich in iron, folic acid, vitamins and minerals, as well as the antioxidant coenzyme Q10 (which has anti-aging properties).

If there's only one green vegetable to be eaten, then it must be spinach.

8. Fiber-Rich Foods

Fiber in plant foods are important not only for healthy bowels, they are also important for preventing colorectal cancer. Fiber facilitates the movement of food through the digestive tract, so there is less time for any carcinogens in one's food to be absorbed, and less carcinogens are produced by the "rotting" food in the gut as it passes through.

Whole grains (e.g. unpolished rice), beans, seeds, lentils and vegetables make rich sources of fiber, so be sure to include them in the daily meals.

9. Bee Propolis

Propolis is a substance produced by bees to protect themselves and their hives against bacterial, viral and fungal infections. Rich in bioflavonoids, vitamins and amino acids, it has been found to be immunity-enhancing and cancer-preventing.

What kinds of anti-cancer foods do you eat regularly?

Source: Food Matters

Monday, 22 September 2014


Our health depends on the sum total of many small decisions that we take each day, in other words, our lifestyle.

The decisions we make that most affect our health have to do with the foods we eat.

Poor diet and nutrition are major contributory risk factors for ill health and premature death. It is therefore very important to get a grip on the quality and the quantity of fuel with put in our body and how they aid our systems to perform optimally.

If we were to liken our body to a diesel run car, if petrol or adulterated fuel was put in the car instead, imagine the undesirable consequences that can follow. Obviously, the car will probably ignite and move to a short distance until it runs out of reserve and completely stops. Unhealthy dietary practices can do the same to our bodies this includes high consumption of fried and fatty foods, salt, refined carbohydrate, low consumption of fruits and vegetables.

We must continually decide which foods to select and how best they are prepared. The more complete the information we have concerning available foods, the easier it is to make the best choices for health.

Thursday, 18 September 2014

Quick Tips for Healthy Eating

  • Go for whole grain; make at least half your grain choices whole grains
  • Don’t miss out on breakfast
  • Choose bran-based, high fiber cereal with semi-skimmed milk for breakfast. This way you can get your energy supply, your fiber, calcium and some mineral requirement
  • Aim for 3 meals per  day or 4-5 smaller meals
  • Load up on vegetables and fruits
  • Aim to get your 5 A Day. At least 2 fruits and 3 vegetables each day
  • Try and get fruits and vegetables in different colors
  • Try a new vegetable or fruit each week
  • Choose from good oil and quality fat. Oily fish, a handful of nuts and mixed seeds in moderation daily enhance brain, radiant skin and beautiful hair
  • Try a little mashed avocado on sandwiches instead of butter or mayonnaise
  • Use herbs and spices to season your food without fat
  • Nibble on a small handful of almonds or walnuts with a piece of fruit for a simple snack
  • Eat more fish, this ensures good (quality) fat intake.
  • Limit intake of red meat to twice a week
  • Do not add salt on the table
  • Limit consumption of energy-dense foods such as pies, pastries and generally fried food
  • Avoid sugary beverages, a major source of calories usually with little nutritional value
  • When eating out, make better choices
  • Learn to say NO! Do not just eat something because it’s there.

Monday, 15 September 2014

Whole milk

Whole milk is loaded with saturated fat, the type of fat that raises bad cholesterol levels, promotes inflammation, and may contribute to clogged arteries. Thanks to the extra fat, it's also higher in calories than lower-fat milk. Do your heart and waistline a favor and switch to skim (fat-free) or one-percent low-fat milk (soy milk works, too) — it's one of the easiest changes you can make for a healthier diet. Skim and low-fat milk minimize the bad stuff, while delivering all the good stuff (protein, calcium, vitamin D, and potassium).

P.s: Milk consumption in general is nutritionally unnecessary, as a healthy diet can provide adequate calcium through beans, nuts, green leafy vegetables, and certain types of fish.

Thursday, 11 September 2014


 This is difficult and painful digestion. Dyspepsia is known commonly as indigestion.

 Its manifestation includes eructation, flatulence, discomfort or abdominal distension and acidity.

In some cases, dyspepsia has an organic cause, and may even be an early symptom of serious illness. However, it is more usual that it be functional, due to inappropriate diet or unhealthy habits. It is essential to correct these causes in order to cure functional dyspepsia. If this is not done, it may evolve to gastritis and stomach ulcer.

These factors can produce or aggravate dyspepsia:
  • Chewing food insufficiently (eating too fast)
  • Eating at irregular hours
  • Stress or nervous tension
  • A diet rich in fried foods, preserves, and pickled foods (preserved in vinegar), as  is usually the case with "Junk food".
  • Excess fat and consumption of foods that often cause digestive intolerance such as milk.
  • Excess liquid, particularly carbonated soft drinks and beer.                                                                                                         Reduce or eliminate                                     Increase
  • Fried foods                                                     - Sprouts
  • Hot spices                                                      - Whole Grains
  • Alcoholic beverages                                     - Salads
  • Coffee                                                           - Pawpaw
  • Vinegar                                                         - Squash
  • Soft drinks
  • Total fat
  • Chocolate
  • Milk
  • Shellfish

Tuesday, 9 September 2014

Are You Eating Enough Iron-rich Food?

Iron deficiency is the most common form of nutritional deficiency – especially among children and pregnant women – according to the Center for Disease Control and Prevention.  Not getting enough can cause anemia and make you more susceptible to illness and infections; it can even cause premature delivery in pregnant women. So how much should you be getting? Women ages 19 to 50 should be consuming 18 milligrams of iron per day – and a whopping 27 milligrams if they’re pregnant – while men at this age only need 8 milligrams. There are two types of iron: Heme iron from animal sources and non-heme iron from plant sources, It’s important to get both types from your diet.

Organ meats like liver and giblets are some of the best sources of heme iron, with the added bonus of other minerals, vitamins, and protein. Beef liver is incredibly high in iron at 5 milligrams per slice, over a quarter of an adult woman's daily requirement. Pork liver is an even smarter option, as it’s slightly leaner and has higher iron and vitamin C levels. But note that liver should be eaten in moderation because it's high in cholesterol; pregnant women may also want to limit their intake because the high vitamin A levels in liver have been associated with birth defects.
If you're not a fan of liver, other animal proteins like egg yolks (3 milligrams per half cup) and red meat (2 to 3 milligrams per 3 ounces) are also high in iron. 

Go ahead and splurge on the seafood appetizer – it comes with a generous side of iron! Bivalve mollusks like clams, mussels, oysters, and squid are loaded with the important nutrient (plus zinc and vitamin B12). One single medium oyster delivers 3 to 5 milligrams of iron – enjoy a plate of them and you've surpassed the daily requirement! 

These legumes provide your body with almost 5 milligrams of iron per cup, plus a hearty dose of protein, which makes them a smart option for vegetarians. Chickpeas are a tasty addition to salads and pasta dishes and can be an unexpected way to mix up salsa. If you're not a fan of the texture, blend chickpeas to create your own homemade, iron-rich hummus!

Fortified Cereal
Is a bowl of cereal your breakfast of choice? Opt for a fortified version to start your day off with a dose of iron. Check the nutritional label for the amount of iron per serving: Many varieties offer 90 to 100 percent of the daily recommended value, along with other important vitamins and minerals like fiber, zinc, calcium, and B vitamins.

Beans of all varieties are a wonderful source of iron, offering up anywhere from 3 to 7 milligrams per cup. Looking for ways to incorporate beans into meals? Pair them with foods like kale, bell pepper, broccoli, and cauliflowers, which are all high in vitamin C – a nutrient that helps with the absorption of non-heme iron in the body. Add beans to a salad, puree them into a dip and eat with raw veggies, or toss into a stir-fry. The possibilities are endless!

Pumpkin Seeds

Did you know that the popular fall snack is packed with iron? One cup of whole seeds contains over 2 milligrams, while a cup of the kernels alone packs in a whopping 10 milligrams, making them an easy way to add an iron boost to a variety of dishes. The seeds taste great in homemade trail mix, added to bread or muffin recipes, or as a crunchy salad topping. Or pick up roasted, unsalted pumpkin seeds at your grocery store and keep them on hand for a quick and healthy snack. 

One half cup of these legumes contains over 4 milligrams of iron, plus they're an excellent source of important minerals like copper, which helps keep our blood vessels and immune systems healthy, and manganese, an essential nutrient involved in many chemical processes in the body. In addition, soybeans are high in protein and fiber as well as many vitamins and amino acids. 

Another legume worth an honorable mention in the iron department, cooked lentils offer up over 6 milligrams of the mineral per cup and are loaded with fiber that fills you up, lowers cholesterol, and helps keep blood sugar levels stable. Lentils are also an extremely versatile ingredient in the kitchen, making a great addition in everything from soups and salads to burgers and chili. 

Cooked Spinach
Both raw and cooked spinach are excellent sources of iron, though cooking spinach helps your body absorb its nutrients more easily. Just one cup of cooked spinach delivers more than 6 milligrams of iron as well as protein, fiber, calcium, and vitamins A and E.

Sesame Seeds
Sesame seeds have a wonderful nutty taste and are a rich source of iron. These oil seeds, which contain 20 milligrams of iron per cup, are also packed with a slew of essential nutrients like copper, phosphorus, vitamin E, and zinc. An easy way to incorporate the seed into your diet is to add them to a salad: Each tablespoon sprinkled on will add over a milligram of iron to your daily count.

 Source: everyday Health

Wednesday, 3 September 2014

Whole Foods: Goodness of Garlic

Garlic is highly regarded throughout the world for both its medicinal and culinary value; consuming large amounts of pungent raw garlic may be good for your heart, but not necessarily your social life.

They are a rich source of heart protective substance called “thiosulfinates”, these sulfur compounds best known for causing eyes to water, are thought to lower blood pressure and break up potentially harmful clusters of platelets in the blood stream.

Garlic has been clinically evaluated for lowering blood pressure, cholesterol and glucose concentration as well as for the prevention of arteriosclerosis and cancer.

Garlic is an excellent source of minerals and vitamins that are essential for optimum health, they contain potassium, iron, copper, calcium, magnesium, manganese, zinc and selenium, vitaminB6, vitamin c.

Try adding some garlic to your cooking, not only adds flavor and zest but you may be getting some health benefits you never knew about.

Monday, 1 September 2014


You can add your own Be……

Wishing you all a sweet and healthy September. Happy New Month!