Posted on Thursday, March 23, 2017

4 Foods that Fight Colon Cancer

Did you know that colon cancer is the second leading cause of cancer-related deaths in the United States? And sadly, the numbers are on the rise, especially in young people. It’s not known why; however, possible reasons are due to increased rates of obesity, as well as sedentary lifestyles. There are several ways to decrease your risk of colon cancer, including eating a well-balanced diet that is full of fiber, getting regular exercise, avoiding smoking cigarettes and maintaining a healthy weight. Today, we’re going to share four foods you should add to your grocery list to cut your risk of colon cancer.

Fruits and vegetables
Let’s start with the obvious one here. We all know that a diet high in fresh fruits and vegetables is good for the prevention of any form of cancer. Fruits and veggies contain fiber, and this roughage helps to push the food you’ve eaten through your colon and into the toilet. Also, fruits and veggies are packed with nutrients. However, most people don’t eat enough. New research suggests 3 to 5 servings of fruit and 7 to 14 servings of vegetables each day. You should also aim for a minimum of 30 grams of fiber! Some high fiber fruits and vegetables to add to your list are split peas, Brussels sprouts and raspberries.

Tomato sauce
That’s right, eat more pizza and spaghetti sauce! As long as it’s a healthy, homemade version. Lycopene, a compound found in tomatoes, has been proven to reduce the risk of colon cancer. And cooking the tomatoes is even better, so add some pasta sauce to your weekend meal prep!

Whole grains
Whole grains are another food that’s high in fiber. But you’ve got to be sure you stick with the right ones. Go with oats, multigrain bread, farro or several others.

Foods high in omegas
Think fish — such as salmon — olive oil and chia seeds. The omega 3s, 6s and 9s in fatty fishes and oils help to reduce inflammation, which can cut your cancer risk. Just be sure you’re getting good quality fish and high quality oils.

Foods you should avoid…

Highly processed or packaged foods
Foods that are found in boxes at the grocery store are usually full of sugar and other additives. Sugar fuels cancer, so it is best to try and avoid it whenever possible.

Red meat
It is believed that eating red meat causes an increased sugar response, which increases inflammation.

Add the right foods to your meal plan, and you’ll not only improve your overall health, but reduce your risk for colon cancer.

To learn more about women’s health check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.

Posted on Thursday, March 9, 2017

How to Treat Your Endometriosis by Changing Your Diet

Abdominal discomfort, bloating, lower back pain — period cramps are no fun! Once a month, the majority of women experience period-related symptoms that usually are fairly mild. But imagine cramps so severe that you can’t function, you vomit and sometimes you even pass out. This is what some women with endometriosis experience every time.

Endometriosis is a condition in which tissue that typically lines the uterus falls outside the uterus onto the fallopian tubes, the bladder, the abdominal cavity as well as other areas. This condition can cause lesions and inflammation inside the uterus, leading to extreme pain, scar tissue formation and even infertility. More than six million women in the United States suffer from endometriosis and, sadly, treatment doesn’t work for everyone. But, what if you could cure your endometriosis just by changing the food you eat? Today we are going to discuss how to treat your endometriosis by changing your diet.

First, let’s talk about why changing your diet is so important. Changing your diet will decrease inflammation, decrease estrogen levels, encourage weight loss, reduce bloating and increase your energy levels. All of these things are extremely important when it comes to managing endometriosis.

So, how should you change your diet? Here are some tips.

Incorporate more anti-inflammatory foods.
Foods such as berries, leafy greens and salmon all help to decrease inflammation. Spices such as turmeric are an excellent anti-inflammatory and can be added to many foods to give them a little kick of flavor and inflammation fighting power. Remember some of those foods we talked about in last week’s 8 Pantry Perfect Foods? Well things like chia seeds, flax seeds and coconut oil are also great to help cut inflammation.

Up your magnesium intake.
Magnesium is a natural muscle relaxant, so it makes sense that it would help to ease your cramps. Try adding some spinach to your omelet in the morning or making some avocado toast.

Don’t forget about iron.
Iron is lost through the excessive bleeding you experience while on your cycle, so it’s important to replenish what you’ve lost. Navy beans, beef and even molasses are all excellent sources of iron.

Keep in mind that all of these things can be supplemented into your diet. In addition to eating magnesium rich foods you can take a magnesium supplement, and the same goes for the iron.

Changing your diet and lifestyle should decrease your symptoms and allow your endometriosis be more manageable if not going away all together.

Posted on Thursday, March 2, 2017

8 Perfect Pantry Foods

Eating well is a full time job. It takes proper planning and careful consideration. What you keep in the house is just as important as what you put on your plate. It can be easy to prepare meals and set aside healthy foods for the week, but what about when hunger strikes and you need to reach for something in the cupboard? If your house is stocked with junk food, such as chips and candy, it will be hard to achieve your wellness goals. Today, we’re sharing 8 staples that you should keep in your pantry at all times. They’re great to grab as a snack or to add nutrition to meals, and they are healthy and delicious!

Coconut oil
Everyone is on the coconut oil craze, but for good reason! Coconut oil is a medium chain fatty acid so it’s one of those “good” fats. Due to its fatty acid properties, coconut oil is great for stabilizing blood sugar. So next time you’re craving something sweet reach in your cabinet and take a spoonful of coconut oil. If your craving doesn’t subside add another spoonful to some melted dark chocolate and dip some strawberries in there. The coconut oil gives the chocolate a touch of sweetness and creaminess, and makes the perfect healthy snack!

Apples
We all have heard an apple a day keeps the doctor away. Well, it’s true. Apples contain antioxidants that help to boost your immunity. They also contain a lot of fiber so they make a great snack, especially when you’re looking for something with a bite to it. Fruit is best to eat on an empty stomach, your body will digest it better. Plus fruit is so easy: just wash and enjoy!

Nutritional flakes
A lot of people haven’t heard of them, but these little flakes but they pack a huge punch when it comes to flavor and nutrition. Yeast flakes are derived from wood pulp, whey or molasses and contain a ton of B vitamins to give you energy. They’re also a great source of protein! These flakes have a nutty or cheesy taste and are delicious when sprinkled on veggies. They are also perfect to add to freshly popped popcorn for movie night! But make sure you add them after everything is cooked, because heat can destroy their health benefits.

Nuts
Peanuts, pistachios, almonds — all three of these nuts should be pantry staples! Nuts make a great snack, they’re a little salty and have some crunch, a much healthier alternative to potato chips. They’re full of fiber and protein to keep you full all day long!

Flax seeds
Flax seeds look like sesame seeds, but they contain a different set of nutritional values. One tablespoon of ground flax seed contains almost 2 grams of fiber! With all of the fiber packed into these tiny seeds, they are great for digestion. Flax seed also helps lower cholesterol, because they’re a great source of omega 3s, and they can even aide in weight loss! These seeds don’t have a lot of flavor, so they’re perfect to add to oatmeal, yogurt or even smoothies. Try adding them to your kids’ favorite smoothie; your kids won’t even notice they’re there! Just make sure you grind them up before using them, and store them in the freezer. Whole flax will pass right through you, making you miss all of its nutritional value. And once they’re ground, the oils in them can cause them to go rancid quickly, so freezing is always the best storage option.

Apple cider vinegar
You should always keep some apple cider vinegar in your pantry. Apple cider vinegar is alkalizing and helps to kick your metabolism into high gear! Adding a tablespoon or two to a glass of water first thing in the morning is a great way to start your day. It can also be used to make healthy salad dressings. Just make sure you get the organic apple cider vinegar fermented with mother. This contains the most health benefits.

Chia seeds
These tiny seeds are a pantry must-have! You can add them to so many different foods to enhance texture and to add nutrients. Like flax seeds, chia seeds are packed with fiber and omega 3s. One ounce of chia seeds contains 10 grams of fiber! That’s almost a third of the recommended daily value of fiber for adults. They are great sprinkled on avocado toast, used as a salad topping or they can even be used to make chia seed pudding. They swell and absorb liquid, so add some to your favorite milk, let it chill over night in the fridge, and in the morning you’ll have a healthy breakfast on the go!

Quinoa
This ancient grain is full of goodness! Swap rice for quinoa or use it to make a summer salad. This grain is gluten free and contains a boat load of protein. It’s delicious when added to chili to add extra protein to keep you full all day long!

Stocking your pantry with healthy foods will get you to your weight loss goals that much quicker! Pick up these delicious treats next time you head to the grocery store or farmers market, you won’t regret it!

To learn more about nutrition and women’s health, check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.