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Top 10 Foods Highest in Vitamin B9 (Folate)

Vitamin B9 (aka: folate) is a water-soluble B vitamin with many rich natural sources. Folic acid is the synthetic form of vitamin B9 found in fortified foods and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements. The current DV for Folate (Vitamin B9) is 400μg.

 

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#1: Beans (Black Eyed Peas – Cooked)

Folate in 100g Per cup (171g) Per ounce (28g)
208µg (52% DV) 356µg (89% DV) 58µg (15% DV)

Other Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans (74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Navy Beans (64%), and Kidney Beans (58%)

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#2: Lentils (Cooked)

Folate in 100g Per cup (198g) Per tablespoon (12g)
181µg (45% DV) 358µg (90% DV) 22µg (5% DV)

Half a cup of cooked lentils contains 115 calories and less than half a gram of fat.

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#3: Spinach (Raw)

Folate in 100g Per cup (30g) Per cup (Cooked – 180g)
194µg (49% DV) 58µg (15% DV) 263µg (66% DV)

Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Greens (8%).

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#4: Asparagus (Cooked)

Folate in 100g Per 1/2 cup (90g) Per 4 spears (60g)
149µg (37% DV) 134µg (34% DV) 89µg (22% DV)

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#5: Lettuce (Cos or Romaine)

Folate in 100g Per 3oz Serving (85g) Per cup (Shredded – 47g)
136µg (34% DV) 116µg (29% DV) 64µg (16% DV)

Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%).

6

#6: Avocado 

Folate in 100g Per cup cubed (150g) Per avocado (201g)
81µg (20% DV) 122µg (30% DV) 163µg (41% DV)

Half an avocado contains 161 calories.

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#7: Broccoli (Cooked)

Folate in 100g Per 1/2 cup chopped (78g) Per stalk (180g)
108µg (27% DV) 84µg (21% DV) 194µg (49% DV)

Other Brassica Vegetables High in Folate (%DV per cup cooked):Chinese Broccoli (22%), Broccoli Raab (15%), and Cauliflower (14%).

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#8: Tropical Fruits (Mango)

Folate in 100g Per cup (Pieces – 165g) Per fruit (336g)
43µg (11% DV) 71µg (18% DV) 145µg (36% DV)

Other Tropical Fruit High in Folate (%DV per fruit): Pomegranate (27%), Papaya (15%), Guava (7%), Kiwi (7%), and Banana (6%).

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#9: Oranges

Folate in 100g Per cup segments (180g) Per orange (121g)
39µg (10% DV) 70µg (18% DV) 47µg (12% DV)

A cup of orange juice provides 19% DV for folate.

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#10: Bread (Wheat Bread)

Folate 100g Per slice (29g) Per ounce (28g)
85µg (21% DV) 25µg (6% DV) 24µg (6% DV)

Other Bread High in Folate (%DV per slice): French Bread (24%), Italian Bread (14%), Wheat Germ Bread (8%).

 

Read the original article here.

New Dietary Guidelines On Cancer Prevention!

Reading about the latest cancer – fighting nutrition guidelines and tips can feel like a daunting task at times considering the vast amount of information that is easily available at the click of a button in the virtual age that we live in now. There’s irony to be found here in the fact that as soon as we put down the article that we’re reading about how terrible butter is for us, there’s a new published study claiming that there’s heart-healthy benefits to consuming butter.

We live in a world that offers answers at the click of a button, but maneuvering these murky waters is the difficult part. Recently a new article was published in the Houston Chronicle about “cancer – busting, dietary guidelines are more stringent.” This article presents a new paper by Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, advocating for minimal alcohol, and red-meat consumption, as well as other limiting dietary factors.

Dr. Barnard is quick to acknowledge that there are few absolutes in the field of nutrition, however his new findings come at a time that Americans are recovering from their “holiday binges,” post – 4th of July. Dr. Barnard’s new dietary guidelines on cancer prevention are interesting and worthwhile considering, since the information presented may come as previously known knowledge by others.

Dr. Barnard’s finding and the article itself are well written and provide a 2-sided argument to these new dietary guidelines. If you’d like to read the full article, we think you’ll gain a thing or two from it, so check it out!

Read more about the article!

 

 

9 Surprising Health Benefits of Tomatoes

Tomatoes! They’re sweet, juicy, and delicious. Everyone knows they are good for you, right? Uh, yeah, sure. Does everyone know specifically why tomatoes are a healthful food? Ummm… They have vitamin C? They’re low in calories? They’re fat-free? Yes, yes, and yes, but that’s not all!

Let’s look at what makes the tomato an excellent healthy choice.

Tomatoes 101

One serving of red, ripe, raw tomatoes (one cup or 150 grams) is a good source of Vitamins A, C, K, folate and potassium. Tomatoes are naturally low in sodium, saturated fat, cholesterol, and calories. Tomatoes also provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper, all of which are necessary for good health.

On top of that, one serving of tomatoes gives you 2 grams of fiber, which is 7% of the daily recommended amount. Tomatoes also have a relatively high water content, which makes them a filling food. In general eating plenty of fruits and vegetables, including tomatoes, confers protection against high blood pressure, high cholesterol, strokes, and heart disease.

One tomato packs one powerful punch of nutrition, but there’s much more!

Healthy Skin

Tomatoes make your skin look great. Beta-carotene, also found in carrots and sweet potatoes, helps protect skin against sun damage. Tomatoes’ lycopene also makes skin less sensitive to UV light damage, a leading cause of fine lines and wrinkles.

Strong Bones

Tomatoes build strong bones.The vitamin K and calcium in tomatoes are both very good for strengthening and repairing bones.

 Lycopene also has been shown to improve bone mass, which is a great way to fight osteoporosis.

Fight Cancer

Tomatoes are a natural cancer fighter. Lycopene (again!) can reduce the risk of several cancers, including prostate, cervical, mouth, pharynx, throat, esophagus, stomach, colon, rectal, prostate and ovarian cancer. Tomatoes’ antioxidants (vitamins A and C) fight the free radicals which can cause cell damage

Blood Sugar

Tomatoes can keep your blood sugar in balance. Tomatoes are a very good source of chromium, which helps to regulate blood sugar.

Vision

Tomatoes can improve your vision. The vitamin A that tomatoes provide can improve vision and help prevent night blindness. Recent research shows that consuming tomatoes may help reduce the risk of macular degeneration, a serious and irreversible eye condition.

Hair

Tomatoes will even make your hair look better.The vitamin A found in tomatoes works to make hair strong and shiny. (Sorry, tomatoes cannot help much with thinning hair—but they will make the hair you have look better!)

Prevent Kidney Stones and Gallstones

Tomatoes can help prevent kidney stones and gallstones. Some studies suggest that kidney and gall stones are less likely to form in people who eat tomatoes without the seeds.

Chronic Pain

Tomatoes can reduce chronic pain. If you are one of the millions of people who deal with mild to moderate chronic pain (such as from arthritis or back pain), tomatoes may be a pain-buster. Tomatoes are high in bioflavonoids and carotenoids, which are known anti-inflammatory agents.

Chronic pain often involves chronic inflammation, so attacking the inflammation is a good way to fight the chronic pain. (Many commercial drugs that fight pain are actually anti-inflammatory drugs.)

Lose Weight

Tomatoes can help you lose weight. If you are on a sensible diet and exercise plan, build lots of tomatoes into your everyday eating. They make a great snack and can be used to “bulk up” salads, casseroles, sandwiches and other meals. Because tomatoes contain lots of water and fiber, they are what Weight Watchers calls a “filling food,” one of those foods that fills you up fast without adding a lot of calories or fat.

TOMO

Easy Ways to Eat More Tomatoes

· Add sliced tomatoes to sandwiches—from tuna to turkey

· Chop tomatoes in salad (leave them at room temperature, if possible)

· Use marinara or tomato sauces (canned, cooked, or homemade) on pasta; this can be big calorie savings when you swap out creamy sauces for tomato-based sauces

· Drink tomato juice or vegetable juice with tomatoes

· Tomatoes for breakfast? Top scrambled eggs with coarsely chopped tomatoes or add them to a breakfast taco

· Eat tomatoes as a mid-afternoon snack (my father used to eat them like an apple—but you can use a knife and fork)

· Make a tomato sandwich—this is a sandwich that stars the tomato. The classic dressing for this sandwich is mayonnaise, but I know some people who like tomatoes and mustard

· Add canned or stewed tomatoes to soups and stews, like vegetable soup or beef stew

· Serve stewed tomatoes over a baked potato (also great on mashed potatoes)

· Make your own salsa with lots of fresh tomato—salsa is a great replacement for high-fat salad dressings as well as being tasty on meats, fish, and eggs

 

Read the original article here.

7 Summer Salad Ideas

Fresh salads can be a light and healthy choice for the summer. Here are seven summer salad ideas to make your summer a little healthier!
SunflowerSeed Salad

Arugula, Grape, and Sunflower Seed Salad

By including a variety of ingredients, salads are often a nutritional powerhouse: This recipe provides lots of antioxidants from the grapes, healthy fats and vitamin E from the sunflower seeds and grapeseed oil, and folate and vitamin A from the arugula. A sweet mustard vinaigrette dressing matches both the peppery bitterness of the greens and the sweet juiciness of the grapes. Try this salad topped with salmon or tuna for a healthful dinner.View Recipe: Arugula, Grape, and Sunflower Seed Salad 

TunaGarbanzo

Tuna-Garbanzo Salad

With fresh green beans, hearty garbanzos, and a smoky-creamy dressing, this Spanish tapas-style dish is unlike any other tuna salad you’ve tried. But it still takes less than 10 minutes to make and contains fewer than 400 calories per serving. High-quality tuna is a must; check European or Mediterranean markets for imported oil-packed tuna.View Recipe: Tuna-Garbanzo SaladProscuitto

How to Stick to an Exercise

Once your initial enthusiasm wears off, you might find it hard to stick with your exercise routine. Here are some tips to keep you motivated:

  • Make it fun. If you like to be around people, take an aerobics class or sign up for a local soccer or walking club. If you’re happier in solitude, trying walking or hiking in a park or location with a nice view.
  • Switch up what you do so you don’t get bored. Walk one day and lift light weights the next. Ride a bike, dance, take a yoga class — doing anything is better than doing nothing.
  • Make exercise social. If you make a commitment to exercise with someone else, you’re more likely to stick to it than if you’re just working out alone. Plus, you get to catch up with your friend and cheer on each other’s accomplishments.
  • Make exercise a priority. Think of exercising as a necessary part of life, like breathing, sleeping, and eating. It’s what you do to be as healthy as you can be. Schedule exercise like you do any other important activity. Put it in your daily planner!
  • Exercise first thing in the morning. If you exercise in the morning, you’re more likely to stick to your routine, according to some studies. As the day goes on, you’re more likely to come up with excuses or have delays in your schedule that can make it hard to exercise. Another bonus of morning exercise: you’re energized for the day ahead.
  • Exercise on your way home from work. If you can’t exercise first thing in the morning, working out on your way home from work is the next best thing. Make sure you don’t go home first. Once you change and sit down, it’s unlikely you’ll be motivated enough to go back out again. A bonus of after-work exercise: you melt away the day’s stress and irritations.
  • Exercise even when you think you’re too tired. You’ll probably feel better and more energized afterward. Exercise makes your brain release endorphins, which elevate your mood and make your whole body feel better. You also breathe deeply, which can make you feel calm and relaxed.
  • Keep an exercise journal. Write down the exercise statistics that are important to you: how long you exercised, how far you walked (or ran or biked), how much weight you lifted, how many reps you did, etc. Seeing your progress can help keep you motivated to achieve more.
  • Reward yourself. Set some goals and as you achieve them, reward yourself. When you’re able to walk for 30 minutes without stopping, you might buy yourself a new pair of walking shoes or a warm-up jacket. When you can put your body in Eagle Pose in yoga, your reward might be a new pair of yoga pants or a new top. Do whatever works for you!
  • Be flexible. If you’re truly too busy or feel run down, take a break. The important thing is to get back on track as soon as you can.

running+water

Read the original article here.

How to Adapt to the Heat for Summer Runs

running+water

The Pink 5k is only a few days away! Because the race is in Texas we want to make sure you are prepared for the heat on Saturday! We found this great article on How to Adapt to the Heat for Summer Runs from Active.com! Enjoy! (For more information on The Pink 5k, visit ThePink5k.com)

 

While the old saying, “If you can’t stand the heat, get out of the kitchen” makes sense in theory, it isn’t very practical for runners trying to maintain physical fitness or achieve race goals during intense summer heat. “Warm-weather running impacts all runners,” says Marlene Atwood of Women’s 101 Fitness in Alpharetta, Georgia. “Not only do we lose precious body fluids through perspiration, but heat makes us feel like we’re working harder than we really are.” Striding it out on a treadmill in an air-conditioned gym and running late at night are both options. But if you don’t want to relegate yourself to a summer of gym drudgery or little sleep you’re going to have to deal with the heat.

Drink to Your Health

“It’s imperative to be hydrated when you begin an exercise session,” says Jim Rutberg, pro coach at Carmichael Training Systems. “Hydration must occur on an ongoing basis, not just when you exercise.” According to Rutberg, most people are somewhat dehydrated at all times; we simply don’t drink enough fluids. To improve, Rutberg suggests scheduling water consumption just as you schedule workouts. “Don’t water load, but be conscious of consuming enough fluids throughout the day to optimize your hydration level,” he says. “Your body will be better able to handle the heat and stress, resulting in a more effective workout.”

“Proper hydration should be a lifestyle,” says Jen Burn, a cross-country team alumna at Trinity University in San Antonio, Texas. “If I wake up thirsty that is a sure sign I’m not properly hydrated.” Considering the fact that water makes up approximately 60 percent of our body weight, hydrating with cool fluids is a must. When exercising in the heat, aim for 16 to 28 ounces of fluid intake per hour.

It is crucial to stick with your hydration plan once you are exercising. “By the time you feel thirsty, you could have a two percent body-weight water loss, already putting you into the impairment zone,” says Steve Born, fueling expert for Hammer Nutrition. While you can sweat up to 3 liters an hour in extreme conditions, the most water your body can take back in the same time period is 1 liter. This means you’ll finish extended workouts at a hydration deficit, according to Born, so be prepared to hydrate as part of your recovery.

“When it’s hot, you need to salt up,” Atwood says. She recommends incorporating an electrolyte-balanced sports drink into your hydration plan. Experiment with different products to find the one that works best for you.

Adapting to the Heat

If you run every day at the same time, no matter the weather, your body is already naturally adjusting to seasonal temperature changes. But for runners beginning a new workout program, increasing mileage or preparing for a hot weather race, they will need to consciously adapt to the heat.

“A huge part of being fit is being heat tolerant,” says Chris Kostman, chief adventure officer of AdventureCORPS and race director for the Badwater Ultramarathon, a 135-mile, nonstop running race across Death Valley in the stiffing July heat. Many races in hot weather locales are held in cooler seasons, such as the ING Miami Marathon in January, to reduce the heat risks to athletes. But Kostman holds his race in the hottest place and season on purpose. “If you are holding what is considered one of the world’s toughest foot races, you can’t tiptoe around Mother Nature,” he says. In preparation for scorching sun and temperatures reaching up to 130 degrees, Badwater athletes follow a four-week sauna regimen (available at badwater.com), which allows their bodies to process heat, fluids and sweat more efficiently.

“However, you always have to be cautious in the heat and pay attention to your body, no matter how acclimated you think you are,” says Andrew Middleton, assistant coach with McMillan Running. According to Middleton, proper training and knowing your body’s abilities and signals are key.

Precautions to Keep You on Pace

If the heat really isn’t your thing, run in the morning (usually just before sunrise) for the coolest temperatures of the day. When possible, you can also seek out shady routes for relief from incessant sun. Dress in light-colored, synthetic clothing (to reflect the sun’s rays, wick and dry quickly), that fits loose enough to promote airflow. Moving air helps to evaporate sweat and thus maintain body temperature.

“Although counter intuitive, it’s important to cover up,” Kostman says. Skin is your body’s largest organ. Keep it covered to prevent excess absorption of the sun’s heat and to prevent sunburns. Not only is sunburn uncomfortable, it inhibits your body’s ability to properly sweat and cool. A runner with a loose-fitting shirt is best prepared for the heat. Sunscreen, a hat and sunglasses allow you to make your own shade and provide protection. Plus, constant squinting in the bright sun can give you a headache. And when it’s just too hot to function, Burn’s go-to workout is running in the pool. “It’s a great way to sneak in some extra mileage and switch up your routine without overheating.”

Even with proper training and gear, the most important skill is listening to your body and knowing the danger signs of dehydration, heat exhaustion, heat stroke, heat cramps and hyponatremia. If you feel dizzy or lightheaded, are disoriented, have stopped sweating when you know you should be, have goose bumps in hot weather or your skin feels clammy, stop exercising, get out of the sun and seek medical attention.

Despite the challenges, running in hot weather is an important skill to hone. With an ever-ready water bottle, a few weeks to adjust, good common sense and general precautions, you can successfully continue with your fall marathon training program through the dog days of summer.


See the original article here by Allison Pattillo with Active.com

4 Tips to Prep for The Pink 5k

With The Pink 5k being only 10 days away, (Saturday, June 21 at Creekside Park) we thought we’d share with you some last minute prep information we found:

Exercise

If you signed up for a 5K a few months ago and you’ve now realized it’s just a couple of weeks ago, you may be worried that you won’t be ready to go the distance.

Although two weeks is not a lot of time to prepare for a 5K, it’s possible to still get yourself more mentally and physically ready for the race. If you’ve been exercising a few times a week, take a look at the last two weeks of this 5K Beginner 4-Week Schedule and see if it looks doable to you.

And here are some general tips to follow in the next two weeks:

Try a run/walk approach. Many runners are surprised that their pace is actually faster when they take a 30 second walking break every mile, rather than trying to run all the way through.  A short walk gives your running muscles a break and can provide a huge mental boost. Try it out in training, and then use the strategy on race day by walking for 30 seconds when you hit a mile marker.

Run on the course. If you’re doing a local race, get out there and run parts of the course. You’ll feel a lot more mentally prepared knowing what to expect. If there’s a big hill on the course, several repeats (at least a week before) as a strengthening and confidence-boosting workout.

Don’t cram. Don’t try to make up for lost training time by running hard or long every day. You still have time for a couple of long or hard workouts before the race, but make sure they’re followed by a rest or easy day so your body has time to recover.

Rest the day before. No amount of running you do the day before the race will improve your performance. And if you do too much, you’ll pay for it on race day. So just take it easy so your legs are rested and fresh for the race.

 

Remember The Pink 5k is a family-friendly, fun race! Be looking out for more tips to come!

 

Source: About.com

Summer Pool Snacks: 11 Healthy Choices

Summer is here! With summer comes the pool fun (an opportunity for some vitamin D) and it’s important to be prepared with healthy summer pool snacks so you don’t find yourself running though a drive-thru. We found this great blog post from Natalie with SuperHealthyKids.com and thought we’d share! It’s great not only for kids, but adults too!

“Swimming (and any water activity for that matter) always makes my kids super hungry.  Without fail, they swim for a while, and then come running asking for snacks.  Bringing pre-packaged snacks is easy, but with a little bit of planning, you can bring healthy filling snacks to the pool for your kidlets.  Our snack ideas are not only healthy, but filling enough to give your kids the energy they need to swim, run and play on a summer day!

 Banana Boats 

Cut a banana in half lengthwise and spread with peanut butter.  Then sandwich back together for less of a mess!

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Boiled Eggs and Veggie Sticks

Packed full of protein, boiled eggs are easy to transport and filling.  Veggie sticks are a given – by themselves, or great dipped in hummus for a little extra oomph!

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Frozen Grapes

Sweet, refreshing, and delicious! Never frozen grapes before?  It is so easy.

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Muffins

Who says muffins are just for breakfast?  Packed full of healthy carbohydrates, they are the perfect pool snack to give your kids lots of energy.  Make them ahead, freeze them and then pull a few out for your next trip to the pool.  Your kids will go bananas over our Banana Bread Muffin.

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Laughing cow cheese is one of our favorite snacks.  It is great to bring to the pool – fast and convenient.  It is delicious spread on veggie sticks, apples, pears, and crackers.

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Homemade Crackers

When you make your own, you know exactly what is in them.  Plus you can make lots of varieties!  Here are a couple of our recipes.

Cheese Crackers

Corn Chips

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Homemade Fruit Leather

Kids love fruit snacks – but they are packed full of sugar.  Our homemade fruit leather is all-natural, no-added sugar, and so fast to whip up a batch!

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Homemade Lunchable

Cheese, turkey, whole-grain crackers and your favorite fruit.  Great for a pool-side snack or lunch!

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Quick Bread

The great thing about quick bread is that you can make it ahead and freeze it.  Then on your next pool trip, bring it with you and let it thaw.  It will be moist and delicious by the time you are ready to eat it! This Peach Crisp Bread is one of our favorites.

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Trail Mix

Here are some of our favorite mixes.

Sweet Snack Mix

Trail Mix Ideas

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Edamame

This simple and quick snack is packed full of protein and fiber.

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Healthy and Affordable Meals Can Change your Life!

Eating healthy doesn’t have to eat at your credit card bill also.  At Breast Cancer Charities of America it’s common to hear comments from breast cancer patients of, “I wish I could afford to eat healthy…it’s so expensive.”  Well this week, we’re talking about great ways to eat clean and healthy with affordable meals that won’t break the bank.

One of the best ways to start this off with is remembering WHAT is clean and healthy eating.Vegitable display in a market  Best way we remind folks…shop the perimeter of the store.  Think about it…on the outer edges of the store are where you find the FRESH veggies, the FRESH fruit, the bakery fresh breads (and yes, the ice cream isle too but we’ll forget about that one….everything in moderation is what we say!)  But for the most part the outside walls of your local grocery store have the things that are fresh, aren’t filled with preservatives and are great for your diet.

Next step in this is getting creative in your cooking and planning ahead.  Fresh food may be a few dollars more than the processed/pre-packaged food, but it will most certainly save on your long term medical bills due to your health!  Try planning a weeks worth of healthy meals ahead of time.  Take for example how far (and great tasting) BBQ chicken in the slow cooker can go.

  • Monday:  BBQ Chicken served with corn on the cob and sweet potatoes sprinkled with honey and cayenne pepper
  • Tuesday:  Left over BBQ Chicken shredded up over a romaine lettuce salad topped with black beans, corn, a diced tomato, green onions and cilantro topped with a simple olive oil or balsamic vinaigrette
  • Wednesday:  Left over BBQ Chicken shredded up on top of a whole wheat pizza crust topped with BBQ sauce…add red onion slices, low fat mozzarella cheese, cilantro and even a sprinkle of feta cheese (we promise you won’t have any leftovers!)
  • Thursday: Take any leftover chicken you may have (and freeze in between the time from cooking it to keep it fresh) and have a homemade family taco night.  Purchase from the bakery whole wheat tortillas, top with BBQ chicken, grilled red onions, bell peppers and cheddar cheese and you’ll love what a fun BBQ taco tastes like

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Right there…you have four easy, healthy and enjoyable meals for your family….and to top it off, they’re extremely affordable.

Remember, you always have the ability to control what you eat!  We constantly hear the saying “you are what you eat”…so eat healthy!  Eat clean…get your family involved in making smart decisions.  As we constantly say, “eat a plant!”…can’t go wrong there!  Make healthy eating fun and your family will thank you for years to come!

 

The 10 Most Cancer Causing Foods

The statement “everything causes cancer” has become a popular hyperbole, and one that some people use as rhetorical fodder to excuse their own dietary and lifestyle failures, particularly as they pertain to cancer risk. But the truth of the matter is that many common food items have, indeed, been scientifically shown to increase cancer risk, and some of them substantially. Here are 10 of the most unhealthy, cancer causing foods that you should never eat again:

 

 

1) Genetically-modified organisms (GMOs)1

It goes without saying that GMOs have no legitimate place in any cancer-free diet, especially now that both GMOs and the chemicals used to grow them have been shown to cause rapid tumor growth. But GMOs are everywhere, including in most food derivatives made from conventional corn, soybeans, and canola. However, you can avoid them by sticking with certified organic, certified non-GMO verified, and locally-grown foods that are produced naturally without biotechnology.

 

 

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2) Processed meats

Most processed meat products, including lunch meats, bacon, sausage, and hot dogs, contain chemical preservatives that make them appear fresh and appealing, but that can also cause cancer. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources.

 

 

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3) Microwave popcorn

They might be convenient, but those bags of microwave popcorn are lined with chemicals that are linked to causing not only infertility but also liver, testicular, and pancreatic cancers. The U.S. Environmental Protection Agency (EPA) recognizes the perfluorooctanoic acid (PFOA) in microwave popcorn bag linings as “likely” carcinogenic, and several independent studies have linked the chemical to causing tumors. Similarly, the diacetyl chemical used in the popcorn itself is linked to causing both lung damage and cancer.

 

 

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4) Soda pop

Like processed meats, soda pop has been shown to cause cancer as well. Loaded with sugar, food chemicals, and colorings, soda pop acidifies the body and literally feeds cancer cells. Common soda pop chemicals like caramel color and its derivative 4-methylimidazole (4-MI) have also specifically been linked to causing cancer.

 

 

 

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5) ‘Diet’ foods, beverages

Even worse than conventional sugar-sweetened soda pop, though, is “diet” soda pop and various other diet beverages and foods. A recent scientific review issued by the European Food Safety Authority (EFSA) of more than 20 separate research studies found that aspartame, one of the most common artificial sweeteners, causes a range of illnesses including birth defects and cancer. Sucralose (Splenda), saccharin and various other artificial sweeteners have also been linked to causing cancer.

 

 

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6) Refined ‘white’ flours

Refined flour is a common ingredient in processed foods, but its excess carbohydrate content is a serious cause for concern. A study published in the journal Cancer Epidemiology, Mile Markers, and Prevention found that regular consumption of refined carbohydrates was linked to a 220 percent increase in breast cancer among women. High-glycemic foods in general have also been shown to rapidly raise blood sugar levels in the body, which directly feeds cancer cell growth and spread.

 

 

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7) Refined sugars

The same goes for refined sugars, which tend to rapidly spike insulin levels and feed the growth of cancer cells. Fructose-rich sweeteners like high-fructose corn syrup (HFCS) are particularly offensive, as cancer cells have been shown to quickly and easily metabolize them in order to proliferate. And since cookies, cakes, pies, sodas, juices, sauces, cereals, and many other popular, mostly processed, food items are loaded with HFCS and other refined sugars, this helps explain why cancer rates are on the rise these days.

 

 

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8) Conventional apples, grapes, and other ‘dirty’ fruits

Many people think they are eating healthy when they buy apples, grapes, or strawberries from the store. But unless these fruits are organic or verified to be pesticide-free, they could be a major cancer risk. The Environmental Working Group (EWG) found that up to 98 percent of all conventional produce, and particularly the type found on its “dirty” fruits list, is contaminated with cancer-causing pesticides.

 

 

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9) Farmed salmon

Farmed salmon is another high-risk cancer food, according to Dr. David Carpenter, Director of the Institute for Health and the Environment at the University of Albany. According to his assessment, farmed salmon not only lacks vitamin D, but it is often contaminated with carcinogenic chemicals, PCBs (polychlorinated biphenyls), flame retardants, pesticides, and antibiotics.

 

 

 

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10) Hydrogenated oils

They are commonly used to preserveprocessed foods and keep them shelf-stable. But hydrogenated oils alter the structure and flexibility of cell membranes throughout the body, which can lead to a host of debilitating diseases such as cancer. Some manufacturers are phasing out the use of hydrogenated oils and replacing them with palm oil and other safer alternatives, but trans fats are still widely used in processed foods. –

 

 

Source: Natural News