Cruciferous Vegetables – Crammed With Anticancer Power

Cruciferous Vegetables – Crammed With Anticancer Power

Eating These Vegetables Helps Prevent

and Fight Cancer

Slice into a crucifer and you will likely see a fascinating pattern of leaves, buds, and stems that form a cross shape. Packed within these dark green, white, and sometimes red vegetables are cancer-fighting surprises. You may think that cruciferous veggies are just broccoli and cauliflower – but there are many more than that. These veggies are low in calories, and high in fibre, calcium, iron, vitamins A and C and beneficial enzymes.

A Bounty of Benefits From Crucifers
Cruciferous vegetables can be dense and crispy, like broccoli, cauliflower, cabbage, and Brussels sprouts. They are also root vegetables such as radishes and daikon, kohlrabi and rutabaga. But did you know that some of the leafy greens, such as collard and turnip greens, rocket and cress are also crucifers? A healthy diet that includes two to three cups of fruits and vegetables daily can help lower your risk of many diseases, including cancers of the mouth, pharynx, larynx, oesophagus and stomach. In lab studies, some components of crucifers have helped to halt the growth of breast, cervix, endometrium, lung, colon and liver cancer.

Crucifers Are Crammed With Anticancer Power
Crucifers are packed with dietary benefits. They contain dietary fibre, calcium, iron and vitamins A and C. Most vegetables are low in fat and calories. Benefits include:

  • Dietary Fibre: Fresh, frozen and cooked crucifers are a good source of dietary fibre. You can snack on broccoli florets with a low-fat yoghurt dip and you will lower your cholesterol as well as your risk of heart disease, and keep your tummy happy. Fibre from crucifers helps reduce constipation and other digestive problems, while giving you that feeling of fullness that helps you avoid overeating.
  • Indoles and Isothiocyanates (ITCs): These compounds may rev up your immune system and help protect you against colon, stomach, and respiratory cancers. Indole-3-carbinol occurs naturally in crucifers, and is a powerful antioxidant that scavenges free radicals and protects your cells from damage. Isothiocyanates, a sulphur compound that is most abundant in broccoli sprouts, have been shown to disrupt the growth and division of cancer cells
  • Beta Carotene: It’s OK to take supplements to get your beta carotene, but getting it from vegetables seems to protect cells that are exposed to carcinogens, and prevent cancer from forming. In fact, taking beta carotene in supplements seems to raise your risk for lung cancer. But getting your beta-carotene from crucifers is safe and lowers your risk for cancer.
  • Crambene: Found in many crucifers, this compound, when combined with Indole-3-carbinol, activates your body’s detoxification enzymes. Working together, as they naturally do in crucifers, these two compounds appear to prevent healthy cells from becoming cancerous. Fairly high amounts of crambene and Indole-3-carbinol were required in an experimental setting, to have this preventative effect.
  • Vitamins A and C: Vitamin A is good for your eyesight and your skin. VitaminC assists with tissue growth and repair, helps heal cuts and wounds, and keeps your teeth and gums healthy.

Best Ways to Eat Cruciferous Vegetables
The most powerful crucifers, when eaten raw, are: broccoli sprouts, broccoli, cabbage and Brussels sprouts. Many crucifers can be eaten raw, after washing to remove dirt and grit. Slice them into bite-size bits and drop them into salads, or slice them into strips for finger food.

Arrange raw broccoli on a decorative plate alongside cauliflower, radishes and kohlrabi, over a bed of Cress or Rocket. Pair that with a side of low-fat dip, and you’ve got a healthy snack or appetizer.

Prefer good old-fashioned leafy greens? To prepare bok choy, kale or collard and turnip greens, first blanch the leaves in boiling water and then quickly stir-fry them in coconut oil. The faster you cook your greens, the more nutritious they are, because too much heat can rob them of their dietary power. Mustard seeds (brown, green, white or black), are also part of the crucifer family, and can be briefly toasted in a hot skillet just until fragrant, cooled, and sprinkled over salads and meats.

Convenient Crucifers for Every Day
Don’t cook any crucifer for more than 30 minutes – make it less and keep it healthy! Frozen broccoli and cauliflower is easy and still retains its cancer-fighting properties, and you find those mixed with other great vegetables, you’ve got a quick and easy nutritious side dish. Steamed or micro waved crucifers can retain their vitamins and other beneficial compounds, as well as their appealing colours.

Sources:
USDA MyPyramid.gov. Inside the Pyramid – Vegetables. Last updated: September 15, 2011.

American Institute for Cancer Research. Foods That Fight Cancer. Cruciferous Vegetables.

National Foundation for Cancer Research. Choose Crucifers – The Vital Veggies. 2008.

American Society for Nutrition J. Nutr. 135:2972S-2977S, December 2005. Synergy among Phytochemicals within Crucifers: Does It Translate into Chemoprotection? Matthew A. Wallig, et al.

AACR Meeting Abstracts 2006 2006: B158. Azarenko, Olga, Jordan, Mary Ann, Wilson, Leslie. Effects of the isothiocyanates sulforaphane and erucin on breast cancer and normal human mammary epithelial cells.

Journal of Nutrition 135:2972S-2977S, December 2005. Matthew A. Wallig, Kathleen M. Heinz-Taheny, Donna L. Epps and Tamara Gossman. Synergy among Phytochemicals within Crucifers: Does It Translate into Chemoprotection?

Kitchen Makeover Questionnaire

 

Kitchen Makeover Questionnaire                  JaxAllenFitness

 

Name: ________________________ Date: _________________________

 

There’s a fundamental law of human nutrition that goes like this:

If a food is in your possession or located in your residence, you will eventually eat it.

(Whether you plan to or not, whether you want to or not, you’ll eventually eat it! Trust us.)

Therefore, according to this important law of human nutrition, if you wish to be healthy and lean, you must remove all foods that aren’t part of your healthy eating program and replace them with a variety of better, healthier choices.

How do you know which foods have got to go and which foods can stay? Simply answer the questions below by selecting the response most appropriate to your situation.

Once you’ve completed all the questions, your score will be calculated. And remember, be honest.

You’re doing this exercise to find out whether your kitchen is in good shape.

 

KITCHEN MAKEOVER QUESTIONNAIRE

 

QUESTIONS: RESPONSES AND SCORING

 

1. Do you have the following items in your kitchen?

  • Good set of pots and pans
  • Scale for weighing foods
  • Good set of knives
  • Sealable containers for carrying meals
  • Spatula
  • Small cooler for taking meals to work
  • Blender
  • Shaker bottle for drinks and shakes
  • Tea kettle
  • Food processor

 

a) I have all of them. (–5)

b) I have more than half of them. (–2)

c) I have less than half of them. (+2)

d) I don’t have any of them. (+5)

 

 

2. Do you have the following items in your pantry?

  • Whole oats
  • Extra virgin olive oil
  • Quinoa
  • Vinegar
  • Whole-grain pasta
  • Green tea
  • Natural peanut butter
  • Protein supplements
  • Mixed nuts
  • Fish oil/algae oil supplements
  • Canned or bagged beans
  • Green foods supplements

 

a)     I have all of them. (–5)

b)     I have more than half of them. (–2)

c)      c) I have less than half of them. (+2)

d)     I don’t have any of them. (+5)

 

 

 

 

3. Do you have the following items in your fridge or freezer?

  • Extra-lean beef
  • At least four varieties of fruit
  • Chicken breasts
  • At least five varieties of vegetables
  • Salmon
  • Flax seed oil
  • Omega-3 eggs
  • Water filter
  • Packaged egg whites
  • Sweet potatoes
  • Real cheese
  • Tempeh

 

a)     I have all of them. (–5)

b)     I have more than half of them. (–2)

c)      I have less than half of them. (+2)

d)     I don’t have any of them. (+5)

 

 

4. Do you have the following items in your pantry?

  • Potato or corn chips
  • Chocolates or Sweets
  • Fruit or granola bars
  • Soft Drinks
  • Regular or low-fat cookies
  • Regular peanut butter
  • Crackers
  • At least four types of alcohol
  • Instant foods like cake mixes and mashed potatoes
  • Bread crumbs, croutons, and other dried bread products

a) I have all of them. (+5)

b) I have more than half of them. (+2)

c) I have less than half of them. (–2)

d) I don’t have any of them. (–5)

 

DATE………………………….  FILE……………………..  INITIAL……………………..

The TRUTH About Bacon

The TRUTH About Bacon

When people today think of bacon, they think of clogged arteries, love handles, and sin.
But is that right – eating bacon means that you’re destined for heart disease, a fat belly, and a lifetime on heart meds and endless visits to your GP.

But, thinking this way is a terrible misconception. In truth, bacon is a very good addition to your diet, and should be something enjoyed more often than you indulge in toast and jam, porridge and honey.

Bacon is not an unhealthy food when chosen correctly. By reading this article, you’ll learn why and how to properly add bacon to your diet.

What Is Bacon?

Bacon is a cured meat usually from the pig, naturally treated to prevent the meat from going off using salt, and often nitrites. It also includes natural fat (known as lard).

Bacon usually comes from either the belly of the pig, the back, or the sides. The amount of fat (lard) in bacon depends on how fat the pig is, with the belly usually being fattier than the back. Most traditional breeds lay down more fat if intensively fed.  Free range pigs tend to be less fat.

Today, you can also find bacon made from turkey. But if you read the label of turkey bacon, it contains a laundry list of ingredients, many of which are not good for you such as hydrolysed corn gluten, soy protein, wheat gluten, disodium inosinate, silicon dioxide and nitrites.

Europeans Have It Right

All over Germany, pork reigns supreme. From bacon to sausage to lard – no part of the pig is left unused. And, if you take a good look at traditional Germans, you will notice that they are not as overweight as many of us in the UK, nor suffer the same incidences of chronic disease.

Many Europeans still use lard for most of their baking and cooking. We also used to incorporate a lot of lard into our daily diets, but then our government started telling us that pig fat was too “saturated” and unhealthy, so, we shifted to the use of hydrogenated plant oils (aka., vegetable fat) which actually made us sicker, fatter, and more diseased.

 

Why Bacon is Better

To understand why bacon, and the fat it’s rich in (lard), is a healthy choice for us to use in our diets along with other beneficial fats and proteins, let’s look at the nutritional science of this food.

If we take 1 tablespoon of pure lard, we see that is consists of an even balance of saturated and monounsaturated fatty acids, with some polyunsaturates and cholesterol (all animal fats contain cholesterol – remember not ALL cholesterol is bad!), but no trans fats.

Specifically Lard contains*:

• 5.9 grams of saturated fatty acids
• 6.4 grams monounsaturated fatty acids
• 2 grams polyunsaturated fatty acids (mostly omega-6)
• 14 mg cholesterol
*analysis from Mass Spectrometry at University of Alberta, 2003

Vegetable shortening contains**:

• 3.8 grams saturated fatty acids
• 6.7 grams monounsaturated fatty acids
• 3.9 grams polyunsaturated fatty acids (most omega-6)
• 2 grams trans fatty acids (man-made)
• 0 mg cholesterol
**analysis from ESHA Food Processor

These trans fats found in this man-made, fake lard substitute, have now been linked directly to heart disease, morbidity and mortality, and there is a strong move to rid our shelves of this dangerous fat as soon as possible. You should NEVER consume trans fats EVER!

Saturated Fat is Not Bad

Some people still think saturated fats are evil, and as a result have banned bacon from their homes. However, fat experts today emphasize that saturated fat from natural sources like meats, dairy, and tropical oils (coconut, palm) are not detrimental for our health, but instead much better than the polyunsaturated and hydrogenated substitutes we’ve been using in recent years.

I can hear you saying ‘ Here we go, yet more conflicting information’ it can be confusing to tell yourself that saturated fat isn’t bad like we once thought. However, it’s important that you realize we have been fed bad advice and processed foods that have only made us fatter, sicker, and unhealthy. We need to change this way of thinking.

The bottom line is that saturated fats, like that found in bacon, CAN and SHOULD fit into a healthy diet – a diet low in sugar, processed carbohydrates, and synthetic chemicals, but high in fresh low-pesticide vegetables, organic meats and fish, and nuts and seeds.

Essential Omega-6 and Omega-3 Balance

What about the omega-6 fats in bacon? Some people feel that bacon and other foods containing omega-6 polyunsaturated fats should be minimized, and a focus placed on omega-3 fats such as fish, flax, and certain nuts – which is both true and untrue.

It is correct that we should try to keep a fairly close balance between the omega-6 fats (found in most meats and some nuts and seeds) and the omega-3 fats, but we can’t completely eliminate omega-6s in favour of omega-3s.

Your body needs omega-6s because they are ESSENTIAL – meaning necessary for proper metabolic and physiologic function.
It’s more important to maintain a healthy ratio of omega-6 fats found in foods like bacon, with omega-3 fats found in DHA-enriched eggs (those fed with extra rations of linseeds) and omega-3 rich fish.

For example, a great breakfast combination would be a few slices of bacon with omega-3 DHA eggs topped with organic salsa and avocado. Delicious and nutritious!

The Science of Bacon Fat

In 2003, a research study at the University of Alberta, USA looking at the effects of a high bacon fat diet vs. a high palm oil diet had on the cholesterol levels and inflammation profiles of ten healthy men.

The men were given meals like:

• (BLLTs) Bacon, Lettuce, Lard and Tomato sandwiches
• Hash Browns cooked in lard
• Bacon and Egg Omelets cooked in lard

After 6 weeks on each diet, their blood was analysed for cholesterol synthesis rates, cholesterol, and triglyceride concentrations, and markers of inflammation.

What was found was that the high lard diet compared to the high palm oil diet produced significantly lower total cholesterol, and total-cholesterol/HDL cholesterol levels, with slightly lower LDL-cholesterol and inflammatory marker levels.

What this means is that fat from lard may be less harmfull and inflammatory than fat from palm oil. This does not mean that palm oil is a bad fat, but instead suggests that lard may be better when consumed often.

Choosing Healthy Bacon

Now that you know that the fat in bacon is not bad for you, or harmful for your health, don’t immediately go out and purchase bacon and eat it everyday.

First, you need to look for bacon that is nitrite-free.

Nitrite (sodium nitrite) is a preservative used in bacon to not only prevent spoilage, but also keep bacon a nice red colour.

However, nitrite is also a known carcinogen and is related to increased risk and incidences of cancer.

So, if you do decide to choose bacon to help you either stick to a lower carbohydrate diet, or just eat instead of toast and jam, make sure you choose wisely – natural nitrite free bacon is the best.

With bacon, you don’t have to worry about the pig being full of artificial or natural growth hormones, because these are not allowed to be used on pigs.

Eat a Better Breakfast

Now you know that bacon is a good breakfast food, but it can also be used to enhance the taste of your favourite salads for lunch, or as a side dish at dinner.

No matter what you choose to do with your diet, bacon or not, remember that bacon is not bad for you, and will not ruin your health. Also, when eaten in the context of a low-sugar, unprocessed diet, it will not make you as fat as a pig!

Enjoy!

 

One Small Change Downsize Your Dinnerware

One Small Change Downsize Your Dinnerware

From J KitaJne 1, 2010

Some entertaining yet insightful research was published recently about the Biblical Last Supper. Brothers (as in fraternal, not Franciscan) Brian Wansink, Ph.D. of Cornell University and Craig Wansink, Ph.D. of Virginia Wesleyan College analyzed 52 of the best-known artistic renderings of Jesus’ final meal. They discovered that the plate and portion sizes portrayed had grown significantly over the last 1,000 years. Bread portions in the paintings increased 23 percent, plate sizes 66 percent, and entree dimensions 69 percent. Apparently, the artists were subconsciously reacting to the expanding plenty on their own tables. All of which illustrates the hell we’re in when it comes to controlling food intake. Even God and His apostles are eating more than they realize. As a result, instead of making One Small Change in my life this month as I usually do, I’m going to attempt to work One Small Miracle. I love to eat, and my favorite summer sport of cycling compounds the carnage. But as I get older and my metabolism naturally slows, it’s getting increasingly difficult to stay lean no matter how much I work out. So something needs to give, and I don’t want it to be the seam of my pants when I genuflect in church. Sure I’d like to lose a few pounds before peak beach season, but what I really want to do is learn how to be satisfied with less food—to eat more slowly and mindfully. This seems to be the secret to lifelong weight control, better digestive health, and even, to a degree, happiness. One of the simplest ways to trigger this evolution, according to some experts, is by eating meals from smaller bowls and plates. In one study of random diners at all-you-can-eat Chinese buffets, those selecting larger plates served themselves 52% more food (and consumed 45% more) than those grabbing smaller plates. Similarly, another study conducted at a camp cafeteria found that teenagers given larger bowls served and consumed 16% more cereal than those handed smaller bowls. But here’s the interesting part: The small-bowl group actually thought they’d been served nearly 8% more than their large-bowl colleagues. It was an illusion of plenty. Such findings have prompted Brian Wansink and his vaunted Food and Brand Lab at Cornell University to launch The Small Plate Movement. He’s endeavoring to educate people about this simple change, which he says can significantly reduce serving sizes without inducing feelings of deprivation. Indeed, he contends that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20-22% and lose nearly 2 pounds per month. And that’s without changing any other aspect of your diet. Intrigued? So am I. In fact, I’m intent on finding out for myself if this strategy really works. For the next 30 days I’ll eat all my meals from either 10-inch plates or 6-inch bowls. Will I be hungry, or hardly notice a difference? Will my usual seconds turn into thirds, or will I be strangely content? Join me in making this One Small Change, and we’ll find out together.

Control Bodyfat and Feel Fantastic !

Food Rule #1.  look out for 17 more very useful rules…..

Carbohydrates don’t need to be eliminated… they are not inherently “bad” in reasonable quantities. But grains and processed sugars in particular should be minimized. So to make things simple, you will be leaner and healthier if you get most of your carbohydrates from fruits and vegetables instead of grains and processed sugar.

The biggest problem with grains, aside from the abuse to your blood sugar regulation system (pancreas and insulin sensitivity), is that grains contain a lot of anti-nutrients which prevent your body from absorbing some minerals, as well as gluten and other substances that cause chronic gut inflammation. Potatoes, sweet potatoes, and other tubers have less problems in terms of digestive system inflammation than grains do.

What do I personally do? Well, I avoid grains as much as possible, except on 1 cheat day per week. That will always be a meal dining out, so that we’re never tempted with breads and cereals in our house. I eat whole fruits (never juice) and veggies daily, and might have an occasional potato or sweet potato once or twice a week.

Jax Allen  ps I’d love to hear your comments and questions.  I’m creating a series of online products to help those of you that can’t attend my training sessions and workshops in person.

What would you like to see, learn and understand – Let me know. Jax

Healthy Recipe? Chocoroons

“Chocoroons”
Recipe from “The Dessert Angel’s Healthy Recipe Guide”
**************************

Servings: 10 macaroons (3 macaroon per serving)

Ingredients
• ¾ cup coconut flakes
• 2 pinches stevia (maybe more if using cocao nibs)
• 2 tbsp brown rice flour or other gluten free substitute
• 1 tbsp dark chocolate chips or cocao nibs
• 1 ½ egg whites
• 1 tsp pure vanilla extract
• 1/8 tsp salt
• ½ tsp orange zest (remember grated frozen fruit tip)

Directions

1. Preheat oven to 325F or about 160ºC
2. In a medium bowl, combine coconut, stevia, flour, orange peel, and salt
3. Add egg whites and vanilla and stir until combined
4. Stir in dark chocolate chips
5. Drop small mounds of mixture onto cookie sheets lined with parchment paper
6. Bake at 325F or about 160ºC for 12-15 minutes or until cookies are light brown
7. Transfer to a wire rack and cool completely

NUTRITION INFO

Calories: 108

Protein: 2.7g
Carbs: 9g
Fibre: 1.8g
Sugar: 2.7g
Fat: 6.9g:

Studies Show 5 Proven Tricks to Eat Less Calories

Studies Show 5 Proven Tricks to Eat Less Calories

I found most of these five tricks (that are proven to help you eat less food and less overall calories) while reading a fascinating book recently called 59 Seconds by Richard Wiseman. I think you’ll find these very helpful if you’re looking to control your caloric intake and reduce your body fat.

These tricks were tested in scientific studies and are quick and easy to implement. I thought these were VERY interesting…

                        Trick #1 to Eat Less Several studies prove that the size of the bowl, plate, or spoon that you use can directly influence how much food and calories you consume.

Richard Wiseman, in the book 59 Seconds, talks about one study conducted where party guests were randomly given either 17 or 34-ounce bowls and 2 or 3 ounce spoons, and allowed to help themselves to ice cream. It was found that the party guests given the large spoons and large bowls had eaten 14% and 31% more ice cream respectively, than the people using the smaller spoons or smaller bowls. Interesting huh!

Another study conducted at the University of Pennsylvania used a bowl of M&Ms that were left in the hallway of an apartment building. A sign next to the bowl told people to help themselves to the M&Ms. Some days a tablespoon sized scoop was used in the M&Ms and on other days, a larger scoop was used in the bowl. The researchers found that the larger scoop caused people to take TWICE the amount of M&Ms on average compared to the people that had used the smaller scoop.

I’ve also seen studies referenced in the past that showed that people who used larger plates consumed more calories than those using smaller plates.

The lesson — Use smaller plates, bowls, and silverware and you may inadvertently reduce your calorie intake. This also means saying NO to seconds and thirds!

Trick #2 to Eat Less — You’ve probably heard before that eating slower can help you to eat less because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you’ve eaten too much.

However, this study below found a twist on this!

According to Mr. Wiseman in the book 59 Seconds, a study at the Pennington Biomedical Research Centre had overweight participants eat a meal at 3 different speeds:

a) their normal rate
b) half their normal rate
c) their normal rate at first, followed by half their normal rate (normal-slow combo)

The results were interesting… Eating at the slower rate caused the men to eat less, but not the women (that’s weird!). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group. Why? I have no idea, but those are interesting results!

Mr. Wiseman stated that the lesson here to eat less is “to start at your normal speed but then savour each and every mouthful“.

Trick #3 to Eat Less — According to the book 59 Seconds, a series of experiments conducted in offices compared putting chocolates right on people’s desks vs. placing the chocolates six feet away. In another experiment, the chocolates were put inside either transparent or opaque jars. When the chocolates were placed on the person’s desk instead of 6 feet away, people ate on average 6 more chocolates per day per person. Also, the chocolates in the transparent jars were eaten 46% more quickly than the opaque jars.

Just shows… out of sight, out of mind! As you may already know, I recommend never even having junk food around your house at all…that way, you’re never tempted by it and you’re forced to only eat healthy foods… but then you can use your weekly cheat meals to eat junk food out at a restaurant. That way the junk food is never in your house to begin with!

Trick #4 to Eat Less — This trick was reported based on a Georgia Tech study. The study essentially found that people tend to subconsciously eat bigger portions of food when their plate is the same colour as their food.

It seems like an odd association, but remember that a lot of these are always subconscious things that we don’t realize are happening. In this particular study, the scientists theorized that less colour contrast between plate and food makes our brains work harder to figure out appropriate portion sizes. More colour contrast between plate and food would make people eat slightly smaller portions subconsciously.

Trick #5 to Eat Less — Studies have found that people eat significantly more when they are distracted by TV, movies, games, or other distractions. In one experiment mentioned in the book 59 Seconds, people who were more absorbed by a movie ate significantly larger amounts of popcorn compared to those that were paying less attention to the movie.

In another experiment, people who actively listened to a detective story during lunch (being distracted by the story) ate 15% more food than those who sat in silence during their lunch.

The lesson — ditch the TV and other distractions and focus on your food! Enjoy every bite of your food and you will naturally consume fewer calories while enjoying your food more.