DR SEARS ON BENEFITS OF MINI-MEALS

This is another quote from Dr William Sears on the benefits of grazing or mini meals:

"People who eat frequent mini meals suffer less colon cancer, have steadier nerves, are less likely to develop diabetes, have a healthier immune system, tend to be leaner, enjoy lower blood cholesterol and levels of stress hormones, have less itis illnesses (dermatitis, bronchitis, colitis, arthritis), and just plain live longer and healthier."

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ALLICIN AND CANCER PREVENTION

The compound allicin, found in onions and garlic, is what accounts for their pungent smell.  It also provides a cancer-protecting punch and is believed to inhibit the growth of tumors.  It appears to be especially effective in fighting colon cancer.  Allicin is a strong antibacterial and antiviral compound and it appears in research to keep carcinogens from affecting healthy colon cells.  Be sure to include these two foods in your diet and include them often if you have a family history of colon cancer or have had it yourself!

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#3 HEALTHIEST FRUITS - ORANGES

Continuing with the healthiest fruits, today is number three. I'm sure most aren't surprised that oranges are close to the top. You might even be surprised oranges aren't number one or two. I personally was surprised they weren't number two. As with the other two the past couple of days, the following is a direct quote from the healthiest fruits list. This list is from a health guide I picked up in my oncologist office.

" Oranges pack a punch when it comes to nutrition. Just one navel orange contains 82.7 milligrams of vitamin C, which meets most (or all) of your daily requirement for this nutrient. Vitamin C supports immune function, collagen synthesis, and iron absorption, and works as an antioxidant to help protect cells against damage that could potentially lead to disease. Research indicates that people who regularly consume citrus fruits like oranges lower their risk for a number of diseases, including colorectal cancer."

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WHAT IS IBD?

 IBD is an abbreviation for Irritable Bowel Disease. IBD is an umbrella term for conditions that affect the   GI (gastrointestinal) tract. Unfortunately, many of these conditions, especially left untreated may increase the risk of colon cancer. The two main conditions under the IBD umbrella are Crohn's Disease and Ulcerative Colitis. Following is a list of symptoms that the two above conditions commonly share. If you are having any of these symptoms on a regular basis, I suggest you see your doctor. There are treatments available that can be very helpful.

• Persistent diarrhea
• Rectal bleeding/bloody stools
• Loss of appetite/weight loss that is unintentional
• Urgent need to move bowels or the feeling of incomplete bowel movements
• Abdominal pain and cramping
• Loss of energy
• Low-grade fever

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YOUR DIET SHOULD INCLUDE GARLIC AND ONION

Unless you have a specific health reason that causes your doctor to tell you otherwise, you should be including both garlic and onion in your diet. One of the best reasons for this is to help you ward off cancer. It seems the compounds that give both of these their strong flavor help to stave off cancer by neutralizing carcinogenic substances and they also speed the repair of damaged DNA. Garlic seems to be especially effective against cancers of the digestive system, including the esophagus and colon. As a survivor of colon cancer, let me assure you that is something you don't want to deal with. So spice up your meals with more garlic and onion!

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EAT YOUR WHOLE GRAINS

I am constantly suggesting on this blog that you eat whole grains and throw out any refined grains in your pantry. And yes, I am repeating myself here again today. As one who has survived colon cancer and several colon surgeries, let me strongly recommend you follow that advice. Today I read a new report that said according to a Danish study of 108,000 people, eating 3 to 5 servings of grains a day lowers the risk of colorectal cancer (a very deadly cancer).  And remember that whole grains also protect against heart disease, type 2 diabetes and other chronic diseases. If you think you don't like whole grains, let me assure you that in most cases you will hardly notice the difference.

I recommend you give this serious consideration. I have had colorectal cancer, a heart attack, and I am a type 2 diabetic. But because of changes in my diet I am quite healthy today. I am required by my insurance company to have lab work, etc every few months and a complete physical annually. Since making changes in my diet, I always get good results. So yes, I do 'practice what I preach' and, in this case, you probably should, too.

Note: Since I wrote this, I have been diagnosed with leukemia but I am still healthy.

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MORE REASONS TO EAT GARLIC

 

Yes, I know, garlic can linger on your breath!  You should probably eat it anyway!  There are so many benefits of garlic, many discussed on this blog in past posts.  Today I am reminding you that garlic can be beneficial to your heart and has a positive effect on you blood pressure.  But do you know that garlic can also protect against stomach and colon cancer?  Another recent study suggests that adding garlic (also onion) to whole grains may help your body absorb more of the iron and zinc from said grains.  A good way to use garlic with whole-grains is to put it in your pasta sauces and use whole-grain pasta.

YES, CASHEWS CAN BE GOOD FOR YOU

We all know too many cashews can be bad for the waistline but cashews are good for you, too.  Cashews are a good source of copper and that is important because copper deficiency is associated with increased risk of colon cancer and no one wants to deal with that dreaded disease.  Cashews, as well as avocados - by the way, are also high in oleic acid, an anti-cancer component of monounsaturated fat.  Cashews, as with other nuts, are whole foods therefore active calories, and they contain fiber.  So go ahead and enjoy some cashew chicken, etc, or enjoy a few unsalted cashews as a snack. 

NOTE: As with all foods, moderation is the key to eating healthy.

IMPORTANCE OF WATER

Almost all of us know we need to drink 8 to 10 glasses of water a day, even though many of us don't do it!  But do you know why?  How about this?  The experts say water is second only to oxygen as essential to life itself!  Is that reason enough for you? No, you want more reasons?  Check the bullets below.

• Water decreases the risk of colon cancer by 45%.
• A lack of water is one of the most common causes of daytime fatigue!
• Water reduces fat deposits in the body. 
• Water helps maintain proper muscle tone.
• Water reduces the risk of bladder cancer by 50%.

The above bullets are just a few of the ways water is helpful to the body.

One thing we should do that most people say they don't even think of doing is to drink at least one glass of water right after getting up in the morning.  Remember we aren't talking about a 16-oz glass.  A glass that holds a cup of water counts as a glass.

Do your body a big favor and drink plenty of water!

REASONS TO EAT BRAZIL NUTS

Ever since I was a child and my dad bought us bags of mixed nuts, I have always enjoyed the Brazil nuts.  But frankly, I never really thought about them except during the Christmas holidays.  Now that I have discovered some of the great benefits we derive from these nuts, I plan to think about them and thus eat them a lot more often!

Brazil nuts have anti-inflammatory properties and anyone who follows this blog knows how I stress the importance of getting enough anti-inflammatory foods into our diets.  These nuts contain a large amount of selenium, which is known to help our bodies fight colon and prostate cancers.  The American Cancer Society also notes that Brazil nuts also contain the antioxidant quercetin that may trigger cell death in certain cancer cells.

Add Brazil nuts to your list of cancer fighting foods you consume on a regular basis.

ANTI-COLORECTAL LIFESTYLE PART II

More changes you can make in your lifestyle to help prevent colorectal cancer.  See part I below.

• Limit alcohol.  If you drink, cut way back.  Studies have shown that people who average 2 to 4 drinks a day have a 23% higher risk than those averaging less than 1 drink a day.  (Personal note:  I have never drunk alcohol, but still had colon cancer.  Again, I have serious digestive system issues which probably caused mine.)
• Exercise.  Sedentary people are about twice as likely to develop colorectal cancer as highly active exercisers.  Aim for at least 30 minutes of moderately intensive exercise a day.
• Maintain a healthy weight.
• Don't smoke.  Researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer.  Women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the Journal Digestive Diseases and Sciences.

Trust me, this is a disease you don't ever want to deal with.  Do what you can to prevent it!

ANTI-COLORECTAL CANCER LIFESTYLE

Studies have shown that up to 40% of all colorectal cancers could be eliminated by the following changes in our diets.  As one who has been faced with this cancer and has lost a relative to it, let me tell you that you want to do everything you can to possibly prevent it!  These are simple changes and I believe it would behoove each of us to make these changes.

• Eat less red meat.  (Not eliminate, reduce).  During digestion red and processed meats form carcinogenic chemicals.  The colorectal cancer risk was 22% higher among people who ate 5 oz of red and processed meat a day compared to those who ate less than 1 oz a day.  This statistic comes from a 2011 meta-analysis combining results of 21 studies.  (Personal note:  I am not much of a meat eater and go days at a time without meat.  However, I have serious digestive system issues that probably caused my problem.  I still recommend taking this information seriously.)
• Eat more vegetables, fruits, and fiber.  A recent study using data from the U.S. Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps.  Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3 1/2 servings of fruit and vegetables per 1,000 calories daily were 35% less likely to develop new polyps during the study.

Note:  To be continued tomorrow.

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REASONS TO EAT MORE CANTALOUPE

Studies at Kansas State University showed that a carcinogen in cigarette smoke depletes Vitamin A, which may lead to emphysema and lung inflammation.  Not only is cantaloupe a rich source of vitamin A which can help make up for this deficiency for anyone exposed to second-hand smoke, it is also an anti-inflammatory.  The American Cancer Society also suggests eating melons to protect against colorectal cancer.  And the best part?  Cantaloupe tastes great, too.

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THE IMPORTANCE OF MUSTARD SEEDS IN THE DIET

From Bible parables to todays table, importance has been placed on mustard seeds.  These tiny little seeds are found inside the seed pods of the mustard plant.  The mustard plant is a cruciferous cousin to broccoli and cabbage.  The brown seeds are pungent with a sharp, spicy-hot flavor and are used in brown mustards and Dijon mustards.  The milder, yellowish-white seeds are used to make the traditional American mustard.  These seeds are widely available and make great seasonings for meats, etc.  They are also great for pickling.  When gently toasted for a few minutes in a dry pan (shake pan constantly during toasting), they get a nutty essence and crunch that makes them a great garnish for fish, salads, rice, etc.

Being products of the curciferous family, they contain natural healing components.  In studies the phytonutrients of the mustard seeds have shown to help prevent cancer, especially of the intestinal tract including the colon. 

Mustard seeds have anti-inflammatory properties ranking high as a source of selenium, a nutrient which that has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer.

They are also a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.

Other compounds found in mustard seeds are manganese and omega-3 fatty acids, magnesium, and phosphorus.

Include mustard and mustard seeds in your diet for their health benefits.  The flavor is an added benefit!  Why hot get rid of the mayonnaise and mayo type sandwich spreads you are currently using and replace them with mustards.  Remember, it is the small changes over time that make the biggest difference in your diet.