Nutrition

Spaghetti Squash with Red Lentil Tomato Sauce

In recognition of Colorectal Cancer Awareness Month it is important to embrace a healthy lifestyle as research is very supportive of the impact of lifestyle, especially diet on colorectal cancer risk. An overwhelming amount of evidence has found a strong connection between red and process meat intake with increasing colorectal cancer risk. There are several possible causes for this risk including that red and processed meats are high in potentially harmful substances such as saturated fat, an overabundance of essential amino acids and other nutrients that promote cell growth, and potentially carcinogenic compounds such as nitrates, heterocyclic aromatic amines (HCA) such as PhIP, and polycyclic aromatic hydrocarbons (PAH), which are formed during the processing or cooking of meat. Red and processed meat also lacks protective compounds that have been found to have preventative effects on cancer, such as fiber, antioxidants, and phytochemicals (plant chemicals with cancer fighting properties). For this reason it is recommended that people consider decreasing their intake of red and processed meat while increase their intake of plant based foods. Plant based foods such as fruits, vegetables, nuts, seeds, legumes, and grains have many protective components as they are rich in fiber, antioxidants, and phytochemicals. See below for a recipe full of fiber, antioxidants, phytochemicals, and plant based protein.

Easy Stir Fry with Eric’s Tasty Tempeh

In recognition of American Heart Month it is important to embrace a healthy lifestyle to prevent and manage heart disease. A recent 2014 study in the Journal of the American College of Cardiology of 20,721 men found that those who avoided smoking, had moderate alcohol intake, exercised, had the least amount of belly fat, and consumed the most fruits, vegetables, whole grains, and legumes had an 86 percent lower risk for a heart attack compared to those who did not meet these criteria. A diet of plant-based foods is typically rich in fiber, disease fighting and immune boosting compounds (antioxidants & phytochemicals), and low in cholesterol and saturated fat. It is recommended that people should eat as many plant-based foods (fruits, vegetables, nuts, seeds, legumes, and whole grains), while limiting animal protein, poultry, dairy, and fish as much as possible. Foods coming from animals/fish typically are rich in cholesterol, saturated fat, and have no fiber.See below for an easy stir fry recipe that is rich in plant-based foods, especially soy. Consuming 25 grams of soy protein per day may reduce risk of coronary heart disease.

Butternut Squash Soup

While a thanksgiving meal can be an elegant celebration of family and friends, it can be stressful for the person cooking the meal. Making a nutritious soup a day or two before the celebration can free up the stovetop or oven for making other recipes. Simply reheat the soup several minutes before the meal and serve. It can be used as an appetizer or an accompaniment to a meal. A butternut squash soup is a delicious as well as nutritious way to add color and variety to your meal. Butternut squash and other orange starchy vegetables are rich in Beta-carotene, an important phytochemical (disease fighting compounds found in plants). Below is additional information about the health benefits of beta-carotene, as well as a delicious Butternut Squash Soup recipe.

Baked Stuffed Apples

Apple desserts such as apple pie, apple crisp, apple cobbler, or even baked apples are typically rich in ingredients that can increase our cancer risk, and lacking in protective compounds. Indulge in this tasty dessert and protect your body from cancer at the same time!

Delicious and Nutritious Green Smoothies!

Green smoothies are a great way to increase your fruit and vegetable intake without promoting blood sugar fluctuation. Be sure to include a healthy protein or fat source! Green smoothies are a great way to start the day, or enjoy as a snack, dessert, or as a meal

Anti-Cancer Tip #7: Pick your battles

It has been estimated by the World Cancer Research Fund that one-quarter to one-third of the cancers that occur in the United States are due to poor nutrition, physical inactivity, and excess weight. This research supports our belief that embracing a healthy lifestyle is essential for anyone whose life is unfortunately touched with cancer.

Anti-Cancer Tip #6: Embrace all aspects of a healthy lifestyle

It has been estimated by the World Cancer Research Fund that one-quarter to one-third of the cancers that occur in the United States are due to poor nutrition, physical inactivity, and excess weight. This research supports our belief that embracing a healthy lifestyle is essential for anyone whose life is unfortunately touched with cancer. Follow the tips below to help promote a stable blood sugar. Continue to follow the blog for tip #7. Pick your battles

Anti-Cancer Tip # 5: Maximize the nutrient density of your diet

It has been estimated by the World Cancer Research Fund that one-quarter to one-third of the cancers that occur in the United States are due to poor nutrition, physical inactivity, and excess weight. This research supports our belief that embracing a healthy lifestyle is essential for anyone whose life is unfortunately touched with cancer. Follow the tips below to help promote a stable blood sugar. Continue to follow the blog for tip #6. Embrace all aspects of a healthy lifestyle

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Anti-Cancer Tip #4. Balance your hormonal risk

It has been estimated by the World Cancer Research Fund that one-quarter to one-third of the cancers that occur in the United States are due to poor nutrition, physical inactivity, and excess weight. This research supports our belief that embracing a healthy lifestyle is essential for anyone whose life is unfortunately touched with cancer. Follow the tips below to help promote a stable blood sugar. Continue to follow the blog for tip #5. Maximize the nutrient density of your diet.

Anti-Cancer Tip #3. Promote a stable blood sugar

It has been estimated by the World Cancer Research Fund that one-quarter to one-third of the cancers that occur in the United States are due to poor nutrition, physical inactivity, andexcess weight. This research supports our belief that embracing a healthy lifestyle is essential for anyone whose life is unfortunately touched with cancer. Follow the tips below to help promote a stable blood sugar. Continue to follow the blog for tip #4. Balance your hormonal risk