4 Foods that Fight Colon Cancer

bigstock--175606618Did 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.


6 Benefits of Farmers’ Markets

easternmarket2One of my favorite things to do in the summertime on a Saturday is to head down to the Eastern Market in Detroit with my girls. The market is filled with fresh produce and great values. Shopping local has a lot of benefits for your health and your pocket. Today, we will discuss six reasons why you should be shopping at the local farmer’s market

1. You’re supporting local farmers and the community.
Sadly, farming is becoming a thing of the past. Shopping local and buying from within the community helps to stimulate the economy. When the middle man — for example, a grocery store — is eliminated, it allows for a higher profit for the farmer. This also means it can be more affordable for the consumer. You would be pleasantly surprised to see how much produce you can get for cheap!

2. The produce is may be organic and not genetically modified.
Some farmers don’t use pesticides, which are harmful to your health. The soil that organic farmers use is higher quality and better for the environment. Also, the seeds they use to grow the produce are generally non-GMO. Also, keep in mind what grocery stores charge for organic produce. At an organic farmer’s market, you are getting fresh produce at an extremely inexpensive price.

3. The food is full of nutrients.
Have you ever noticed that the fruits and vegetables at the farmer’s market always look vibrant and delicious? The pigments found in produce is based off of the nutrients it contains. For example, vegetables that are bright orange in color, such as carrots, are high in carotenoids. The brighter the color the higher the concentration.

4. Everything is fresh.
Typically, the farmers pick the fruit in the morning before heading to the market. This way you are getting the freshest produce possible. The fruits and veggies that you find at the grocery store often sit there for days or weeks and some constantly get pushed to the bottom of the barrel. I once read that some apples found in the grocery store can be over a year old! Not only is the produce fresh but it’s perfectly ripe. It is picked at the optimal time when the sugars are at their peak. And since the produce is super fresh the favors are unbelievable.

5. They offer a wide variety of fruits and veggies.
It seems like every time I’m at the market I’m introduced to a new type of food or a new flavor. A lot of farmer’s grow things such as rhubarb and a range of different apples. Trying new foods can be fun and keeps you from getting bored when eating healthy.

6. You know where your food came from.
From farm to table, nothing in between. When you buy produce at the grocery store, no one really knows all of the places it stops along the way. Also, the more places it goes the more it changes hands is touched by people.

There are so many reasons to love farmer’s markets. They provide a wide variety of fresh, local produce at great prices. And going to the market is a fun social outing. Also keep in mind, farmer’s markets don’t only have fruits and vegetables. It’s a great place to pick up delicious pies and homemade jams. So grab some girlfriends and head to the market this weekend!

Healthy Tips For Summer Cookouts

Family having a barbecue party in their garden in summerHappy Fourth of July! With hot dogs, hamburgers and s’mores being a staple at all summer cookouts, it can be hard to stay on track when it comes to healthy eating. But that doesn’t have to mean you have to turn down invites or throw healthy eating out the window. July is National Grill Month and what better way to celebrate than by sharing some tips on how to stay healthy during BBQ season!

First, think lean protein. Opt for grilled chicken or fish over hot dogs which don’t contain enough protein to hold you over. Burgers are an okay choice but make sure you choose a lean beef with a low amount of fat, and don’t choose a burger every time you grill. Opt for healthier options whenever possible.

Second, fill your plate with healthy options first. Don’t start by filling your plate with the potato salad; start by adding salad, grilled veggies, baked beans or other healthy options. This will ensure that you fill up in nutrient-dense foods while still getting a taste of the sides you enjoy such as macaroni and cheese. Also, be mindful of portions. Meat should be about the size of the palm of your hand, a fist is equal to a cup, so choose that amount when grabbing veggies, and the amount of condiments you use should be around the size of your thumb. Knowing how to eye-ball portion sizes is essential for maintaining a healthy lifestyle.

Third, bring a healthy dish to contribute. The more healthy options there are the easier it will be to stay on track. Bring a tray of cut-up raw veggies with homemade dip, or a napa cabbage salad, or even a seven bean salad. One of my favorite healthy foods is grilled asparagus. You can throw them on the grille with a little salt and Parmesan cheese and you have a perfect healthy side.

Fourth, eat before you go. People always make this mistake. They arrive to a party starving and then end up gorging on potato chips and junk food to fill themselves up.  Arriving shortly after eating will allow you taste everything at the party without totally destroying your diet.

Fifth, keep alcohol to a minimum. Alcohol, especially beer, is calorie dense and will increase your waist line. Make a pact with yourself to only drink once a week, even when you have special events.

Sixth, stay hydrated. Dehydrated can be mistaken for hunger. Keep water on you at all times. This will help to keep you full and prevent you from munching.

Seventh, opt for healthy dessert options. S’mores are a fun treat at cookouts, but leave them for the kids. Instead, try grilling some fruit. It’s high in fiber to hold you over.

Hopefully you found these tips helpful for enjoying BBQ’s and cookouts all summer long. Now, lets eat!

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