CANCER-FIGHTING SALADS

Article By: Jennifer Gruden

Try these 3 salads to get more cancer-fighting foods into your diet.

Although the risk factors for cancer are complex and no single food can cure or prevent cancer, numerous studies have shown a link between diet and cancer risk.

One of the most promising areas of research involves examining antioxidants. According to the American Cancer Society, "The body appears to use certain nutrients in vegetables and fruits to protect against damage to tissues that occurs constantly as a result of normal metabolism (oxidation). Because such damage is linked with increased cancer risk, the so-called antioxidant nutrients are thought to protect against cancer. Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals (chemicals from plants). Studies suggest that people who eat more vegetables and fruits, which are rich sources of antioxidants, may have a lower risk for some types of cancer."

Here are three salads to help you get more cancer-fighting foods into your diet this summer.

Power packed pomegranate salad


POMERGANATE SALAD

Pomegranates are known for their antioxidant punch, which has fueled pomegranate juice sales in North America and around the world. But the seeds may have benefits the juice doesn't. A Technion-Israel Institute of Technology research team presented a study in June 2001 which indicated that pomegranate seed oil triggers apoptosis -- a self-destruct mechanism in breast cancer cells.

This salad combines pomegranate seeds with spinach, a leafy green also rich in antioxidants.

1 pound cleaned spinach leaves, tough stems removed
3/4 cup diced red onion
3 tablespoons finely chopped parsley
Seeds from 1 pomegranate (approx. 1 cup)
1/3 cup toasted pine nuts
Salt and fresh ground pepper
Olive oil and balsamic vinegar dressing, or President's Choice brand Honey Pear Vinaigrette.

Place the spinach in a large salad bowl. Sprinkle on the red onion, parsley, pomegranate seeds and pine nuts. Just before serving, dress the salad with either shakes of olive oil and balsamic vinegar, or the PC Honey Pear Vinaigrette, to taste, adding salt and pepper as needed.

Blueberry chicken salad


BLUEBERRY CHICKEN SALAD

Blueberries have become a part of the anti-cancer arsenal due to the fact that they are the berries richest in anthocyanosides, one of the most powerful antioxidants in the prevention of cancer cell growth. This lunch type salad is a great way to add blueberries into your diet, as well as increasing your consumption of leafy greens and lower-fat meat. Feta cheese and pecans add a decadent feel to the dish.

4 cups sliced Belgian endive (about 2 large heads)
1 cup gourmet salad greens
1 1/2 cups chopped roasted skinless, boneless chicken breasts
1 cup fresh blueberries
1/2 cup crumbled feta cheese
2 tbsp chopped pecans, toasted

Dressing:

2 tbsp apple cider vinegar
2 tbsp honey
3/4 tsp salt
1/4 tsp black pepper

Combine first four ingredients in large bowl. Combine vinegar, honey, salt, and pepper; stir with whisk. Add dressing to endive mixture; toss gently. Sprinkle with cheese and pecans.

Yield: 4 servings

Black bean and tomato salad


BLACK BEAN TOMATO SALAD

Beans contain a number of phytochemicals, which have been shown to prevent or slow genetic damage to cells – and may particularly aid in preventing prostate cancer. In addition, the high fiber content of beans has been connected with a lower risk of digestive cancers. Tomatoes also contain lycopene, which has been shown to be especially potent in combating prostate cancer.

2 cups corn kernels (about four ears of grilled corn, or use frozen or canned)
1 can black beans, drained and rinsed
2 cups grape tomatoes, halved
3 green onions, chopped finely

Dressing:

2 tbsp olive oil
1 tbsp apple cider vinegar
1 tbsp dried oregano
Salt and pepper to taste

Combine corn, black beans, and tomatoes in a medium bowl. Whisk oil, vinegar, oregano, and salt and pepper together. Drizzle over salad and toss until coated.

ENJOY! FOR MORE SALADS AND GENIRAL INFO - EVERY OTHER DAY DIET

NUTRITION TIPS. PART ELEVEN

FLUID REPLACEMENT

Athletes can lose between 2-3 litres of sweat during 90 minutes of intense exercise, particularly in hot and humid conditions. They can also lose as much as 2-3 kg (4½-6½ lbs) in body weight during the same period. This amount of fluid loss will certainly have a negative affect on performance.

Ideally to counteract dehydration, athletes should consume 200-400 ml (7-14 oz) of cold water or a suitable carbohydrate solution 5 to 10 minutes prior to the start of their event. During the any intervals, they should try to drink another 300-500 ml (10-17oz) of a sports drink. During hot weather or strenuous training sessions, coaches should try to provide their athletes with 150-250 ml (5-8oz) of drink about every 20 minutes.

Following a match or hard training session, it's essential that lost fluids be replaced. Water on its own is fine, but to replace fluid AND replenish energy stores, a high carbohydrate drink may be more suitable.

Drinking Before & During Competition

The right carbohydrate drink taken before and during composition can postpone fatigue and stabilize blood sugar preventing light-headiness, headaches, nausea and "jelly-like" muscles. However, not all carbohydrate drinks are created equal. Too much carbohydrate or sugar can actually hinder performance.

A solution that contains 40% carbohydrate empties the stomach much slower than plain water (which is 0% carbohydrate). This means that high sugar drinks such as Coca Cola, regular Lucozade, Exceed High Carbohydrate Source and Gator Lode (up to 40% carbohydrate) are NOT the best fluids to consume before or during exercise.

The ideal sports drink should contain 6-8% carbohydrate. It should also contain a small amount of salt. Sodium concentration in the blood can reduce due to sweating and drinking lots of diluted fluids. If it gets too low it can lead to nausea, headaches and blurred vision. Adding just a pinch of salt can offset this potential danger.

Sodium is also an electrolyte. Electrolytes help control the passage of water between body compartments and they also help to maintain the acid-base balance of the body. Electrolytes (or lack of them) have been associated with muscle cramps in the latter stages of sport games.

Here are some effective sports drinks currently on the market suitable before and during a match or training session:



Drink 200-400 ml (7-14oz) of a suitable sports drink 5 to 10 minutes before the start but no earlier unless it's several hours before the start. During any intervals drink up to 300-500 ml (10-17oz). In hot climates try to drink 150-250 (5-8oz) ml every 20 minutes or so.

AcaiBurn and NutriFlex

I'll be honest to you, guys. I don't know much about this loss-weight-feel-great AcaiBurn sounds-great product. But the NutriFlex - the parent manufacturer - we have tried a lot by my son - top leveled hockey player, wy wife and myself - it's amazing. Another point - it's not my affiliate product, just in case...


To enlarge the text just click on picture above.

NUTRITION TIPS. PART TEN

POST MATCH EATING

As an example, soccer players can use up 200 to 250 grams of carbohydrates during a game. It's important that they (and other athletes that perform for a similar duration) replenish those stores as quickly as possible. It becomes even more important if the athlete has more than one competition in the week or are involved in heavy training.

Ideally, a large, high-carbohydrate meal should be eaten within two hours of the finish and it can and should consist of high GI foods. Bananas and dried fruits are good immediately following a match, as are sandwiches and high-carbohydrate drinks like Gatorade Exceed and Lucozade. A main meal several hours later might consist of bread, pasta, potatoes and rice as well as other simple sugars like cakes and sweets.

Even under the best circumstances it can take over twenty hours to fully restore carbohydrate stores. This has implications for athletes who are competing five or six days a week (perhaps during a tournamnet). In this case carbohydrate replenishment at regular intervals during training sessions becomes very important. This is where high-carbohydrate drinks can offer a real advantage

CARBOHYDRATE LOADING

Carbohydrate loading is often used by long distance athletes to "pack " their muscles with energy. The actual process involves depleting the muscles of carbohydrate a week or so before the event with exhaustive exercise and a low-carbohydrate diet.

Two to three days before the event the athlete switches to a very high-carbohydrate diet. In their depleted state, muscles take up more carbohydrate than they normally would giving the athlete a large store of energy.

For most sports and events, carbohydrate loading is unnecessary. In fact a disruption in an athlete's normal eating pattern can actually cause stomach upset and lead to impaired performance. A more sensible approach is to increase carbohydrate intake in the days leading up to a game or event.

That's it for today. Hopefully by now you have some useful strategies for eating before and after a sporting event, as well as inbetween. Of course, eating is not the only side of nutrition. What, when and how much we drink is also important and this will be the subject of the next part

For more details I strongly recomend you to consider THE EVERY OTHER DAY DIET GUIDE

START YOUR ENGINE!

by MAIRLYN SMITH, P.H. Ec

When the fuel light goes off on your car's dash you stop at the closest gas station and fill'er up. When your body's fuel light goes off first thing in the morning many people ignore the signal and dash out running on empty.

Yes, filling up your body's tank before leaving the house is this month's new healthy behaviour.

Breaking the fast or breakfast is one of the most important healthy eating rules that you can follow. When you wake up your body and your brain, both need fuel. Breakfast eaters think faster and clearer, solve problems more easily and are less likely to be crabby during the day. Which if you have a teenager is reason enough to insist they eat breakfast.

Trying to lose weight? Skipping breakfast may sound like a great way to save calories, but breakfast skippers ended up eating the calories they missed and then some. In a study published by Obesity Research, people who lose weight and maintain that weight loss are breakfast eaters not abstainers.

In my perfect world everyone would have time for a sit-down breakfast. If that includes you, go for a whole grain cereal that's low in sugar, salt and fat. Buyer beware, just because it says whole grain on the front of the package doesn't necessarily mean that it's a healthy pick. Make label reading your latest hobby and scrutinize each and every one you read. There isn't a standardized serving size between similar products so make sure that you're comparing equal serving sizes when you're comparing brands.

If you don't know what ½ cup (125 mL) or 1 cup (250 mL) of cereal looks like, measure it out into your bowl so you can eyeball it the next time. Pour on the skim or soy milk, sprinkle with 1 tbsp. (15 mL) ground flaxseed and ¼ tsp. (1 mL) ground cinnamon. Top with ½ banana or ½ cup (125 mL) of your favourite fresh or thawed frozen berries.

Finish your breakfast off with ½ cup (125 mL) calcium-fortified orange juice and you're good to go. The calorie count for a healthy breakfast for the average person should be between 400 and 550 calories. My breakfast is around 400 calories.

When we're in a hurry I set the table the night before with the bowls, empty juice glasses, spoons, cereal boxes, cinnamon, bananas and a knife. It really helps speed things up. The next morning it feels like the Breakfast Fairy came while we were sleeping. All that's left is getting out the ground flaxseed, milk and juice.

On weekends, try a bowl of steel cut oatmeal. For price and flavour I like Steel Cut Oats, topped with ground flaxseed, cinnamon, walnuts and some dried fruit.

We all need something for breakfast to get our engines revved and ready to go. But if you really don't have time in the morning, here are some Dash and Dine ideas for a breakfast on the run:

Trail mix:
Make this version the night before.

In a portable container, toss together 2 tbsp. (30 mL) of your favourite unsalted nuts, 1 cup (250 mL) whole grain cereal, ¼ cup (60 mL) dried fruit — raisins, dried cranberries, dried mango or apricots.
Calcium-fortified orange juice
PB morning:

2 slices 100% whole grain whole wheat toast - make sure the label says whole grain whole wheat.
Spread with 1 to 2 tbsp. (15 to 30 mL) peanut butter; wrap it up in wax paper and go.
Calcium-fortified orange juice
Egg lovers:

The night before, hard cook two omega-3 eggs, peel and store in the fridge overnight.
Calcium-fortified orange juice
An apple a day:

1 large apple
2 tbsp. (30 mL) unsalted nuts (walnuts are a great combo with the apple)
Calcium-fortified orange juice
Blender mornings:
Whirl this in a blender until smooth, pour into a thermos and shake before drinking.

1 cup (250 mL) skim or soy milk
½ cup (125 mL) vanilla lower fat yogurt
½ cup (125 mL) frozen blueberries
½ banana
¼ tsp. (1 mL) ground cinnamon

ENJOY!

NUTRITION TIPS. PART NINE

Pre and Post Competition Eating

Long gone are the days when athletes thought that eating a big steak before a game would give them lots of energy. Today's elite sports men and women follow a strict diet, particularly on the day of a competitive match or event. While diet won't turn poor athletes into great ones, it can make the difference between performing poorly and tapping your full potential.

The Glycemic Index

Not all carbohydrate is digested and absorbed at the same rate. The Glycemic Index (GI) is a scale of how much a particular type of food raises blood sugar over a two-hour period compared to pure glucose.

For example, a piece of food with a GI score of 45 means that it raises blood sugar 45% as much as pure glucose in that two-hour period.

Common sense says that simple sugars which are broken down quickly, like fructose in fruit, should have a higher GI than complex carbohydrates, but that's not always the case. White bread, white rice and potatoes (all classed as complex carbohydarets) have a very high GI. That means they raise blood sugar almost as much or even more than pure glucose. Fructose has medium GI because the fibre found in fruit slows digestion and absorption.

Choosing foods with a high GI will help to quickly replenish carbohydrate stores after a game or event. Before a game or event, low GI foods are more appropriate as they release energy more slowly and for a longer period.


Pre Match Eating

The goal prior to a game or event (and even a training session) is to maximise carbohydrate stores in the muscles and liver and to top up blood glucose stores. Studies have shown that consuming foods with a high GI within an hour of exercise can actually lower blood glucose, which is not what an athlete wants! The reason is because the body produces an "overshoot" of insulin, which helps muscles to take up sugar in the blood. This in turn causes low blood sugar levels.

Athletes should eat foods with a low to medium GI before a match. This allows for a relatively slow release of glucose into the blood and avoids the unwanted insulin surge.

Consuming carbohydrate at least an hour before the start allows any hormonal imbalance to return to normal.

Example low GI foods include pasta, whole grain breads and rice, oatmeal, milk and milk products and fruit (except bananas and dried fruit).

The pre-match meal might consist of pasta in a low-fat tomato sauce, baked beans or scrambled eggs on toast and fresh fruit such as apples, pears or orange juice. Some grilled fish or chicken and vegetables could accompany the carbohydrates. Ideally this meal should be eaten at least three hours prior to the start - especially if nerves are a factor, which can impair digestion.

Food in the stomach is given a high priority to be digested before it has chance to spoil. As a result greater blood flow is directed to the digestive tract - not good news when players' muscles will soon be demanding an increase in blood flow too. The result of performing with a full stomach is nausea - the body's attempt to cease exercise so that it can redirect blood flow back to the stomach.

There is one exception to consuming carbohydrate immediately prior to the start of a game and it's in the form of a sports drink 5 or 10 minutes before kick off.

For more details I strongly recomend you to consider THE EVERY OTHER DAY DIET GUIDE