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Reduce Your Cancer Risk By Eating 25 Grams Of This A Day!

A few days ago I started a conversation about inflammation. How chronic inflammation could be causing you all kinds of health issues.

Fatigue, joint pain, bloating, weight gain, allergies, digestive issues, depression, autoimmune diseases and neurological disorders.

Unfortunately if you don't address the issue and live with chronic inflammation, you're more likely to experience health issues and diseases like:

Heart disease, obesity, diabetes, dementia, accelerated aging and cancer.

The biggest needle mover to better health is with your diet. Fast food, unfortunately a big part of the standard American diet, is one of the most inflammatory food groups. The best way to offset the damage and cool inflammation on a cellular level is to eat a diet of anti-inflammatory foods.

An anti-inflammatory diet is comprised of foods that are high fiber, omega 3-fatty acids and phytonutrients. 

One of the first places you can start to keep your inflammation in check is with lots of dietary fiber. Of course most of us don't get enough fiber each day. Women should be getting 25 grams of fiber a day and men need 38. Eat a variety of fiber-rich colorful fruits and vegetables, sea vegetables, seeds, legumes, and whole grains.

Lets keep things simple and just talk about fruits and vegetables. Do you think you can find a fruit or vegetable from the list below that you can enjoy and substitute one of them for one of the inflammatory foods that you usually gravitate towards?  Here is a list of fruit and vegetables to choose from.

Oranges, plums, nectarines, peaches, pineapple, papaya, grapefruit, pomegranates, apples, cantaloupe, carrots, beets, squash, kelp, sweet potato, apricots.

Research is showing that in order for you to start to take back your health you should start to consume up to 9 cups of produce a day. Most of that should be vegetables with a couple servings of fruit a day. Try picking out a vegetable and fruit from the list above that you like and substitute it for one of your not so healthy inflammatory foods. As a result of adding fiber to your diet you’re going to find out that you feel full from the fiber and you'll feel much better too. Not to mention that you will be reducing inflammation.

Stick with it until the next post. You can do it! 

See you soon.

Gwen

 

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How To Fight Inflammation!

In the next few weeks I will be posting on the subject of inflammation. Sounds sexy right? No, not really. But really important if you want to understand why so many of you and your friends are constantly tired and sick with achy joints, foggy head, IBS, Gerd, rashes, auto-immune disorders, rheumatoid arthritis, over weight, type 2 diabetes and cancer.

So what is Inflammation? There is acute inflammation that is the body's natural response to protect itself from infection. When the response is prolonged, it leads to chronic inflammation, a sign that the immune system is stuck in overdrive. 

You might be asking yourself what causes inflammation? Some common causes are:

Poor digestive health

Stress

Lack of sleep

Environmental toxins

The good news is that a lot of research shows that a lot can be done to prevent these issues from taking over your body. The biggest needle mover starts with your diet. It all starts with your gut, which is designed to fight viruses and bacteria in food before they infect the body. There are many culprits in the typical American diet. But the best way to offset the damage and cool inflammation on a cellular level is to eat a diet comprised of anti-inflammatory foods.

Here is a list of anti-inflammatory foods. 

Fiber

Omega 3-fatty acids

Spices & herbs

Leafy greens & cruciferous vegetables

Berries

Fermented foods

Here is a list of inflammatory foods. 

Saturated fats

Refined sugars

Pasta

Potatoes

Bread

Cream

Butter

Milk

Polyunsaturated vegetable oils (safflower, soybean, corn, and sunflower)

Preserved dried fruits

Red meat

So where do you go from here. Why don't you make a food diary for a couple of days. You'll start to see a pattern of which foods you tend to eat or gravitate to. Much of your diet won't be a surprise to you. I bet most of you already know what needs to go from your diet. It is just a matter of taking action. Figure out which one or ones you would be willing to give up or which food is your biggest culprit. Start helping yourself by eliminating this food or instead of eating the inflammatory food everyday, reduce it to once a week, then once a month until you can eliminate it altogether. 

It is not too late to start to improve your diet, which can have a profound effect on how you feel and your health. Start eliminating some of these inflammatory foods from your diet. In a few days I'll be back to help you stay on track and break down the anti-inflammatory foods that you should have in your diet. 

 

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The Third And Ultimately The Most Important Tip The Next Time You Cook Carrots

I've been blogging about carrots lately. Please go back to my older posts to get the entire scoop on the facts on shopping, preparing and cooking with carrots. I remember growing up that one of my favorite vegetable dishes that my grandma would always make was cooked carrots with bacon. Now knowing what I know about carrots I can say that she was way ahead of her time. That’s because carrots are best for you when you eat them with some type of oil or fat. Beta-carotene is a fat-soluble nutrient that needs to be coated in fat for greatest absorption.

 

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How To Prepare Carrots To Help Reduce Your Risks Of Cancer

 

In my last blog post I wrote about tips to help you shop for carrots to maximize their nutrional value. In this post I'd like to continue the conversation on carrots and move on to the best ways to prepare your orange vegetable once you get it home.

Carrots are most nutritious when cooked instead of eating raw or freezing them. You will destroy half of their antioxidant value by the later. When you cook the carrots the heat breaks down their tough cell walls, making some of their nutrients more bioavailable.

It matters how you cook carrots and whether you keep them whole or cut. Sauteed or steamed carrots retain more of their food value because the carrots are in contact with less water.

Just as important, if you want to get more of the nutrients then you need to keep the carrots whole when you cook them. It has been shown that eating carrots that have been cooked whole may even reduce your risk of cancer. Carrots have a cancer- fighting compound called falcarinol. British research shows that whole-cooked carrots have 25 % more falcarinol than carrots that have been cut before cooking. As an added bonus, whole-cooked carrots retain more of their natural sweetness.

 

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How To Get 8x's More Beta-Carotene The Next Time You Eat Carrots

 

Knowing which ones to choose and how to prepare them could make a significant difference in you health.

Carrots are low in fat, high in fiber, low in calories and a good source of beta-carotene. Most of their calories come from sugar, but there is not enough sugar in a serving of carrots to wreak havoc with your blood sugar.*

Did you know that by making some simple changes when you shop, prepare and cook carrots you can triple the nutrients you get from carrots and enhance their flavor at the same time.

Lets talk about an easy peasy swap when you’re shopping at the grocery store. Instead of grabbing for a bag of baby carrots reach for the carrots with their green tops still attached. These will be the freshest and sweetest. At the most they will be a few weeks old.

Here’s what you didn’t know about the baby carrots. As convenient as baby carrots are, there is not much nutritional value let at this stage of the game. First of all, carrots purchased without their tops are not as fresh as the ones with their tops and can be up to two months old. The most nutritious part of the carrot is the outer part. The most concentration of nutrients is in the skin and the tissue right below it. When you whittle away the outer portion of the carrot, you remove one third of its phytonutrients.

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Bone Broth May Not Be Sexy But It Is Healthful

Are you looking for a healthy alternative to the sugary, empty calorie and caffeinated drinks that are a part of your everyday diet? Here is an Easy Peasy Swap that has way more benefits than you can imagine.

INSTEAD OF DRINKING ONE OF THESE.....

Improving your health and keeping your cancer cells turned off can be as easy as making a few small swaps with your diet that results in huge benefits! Think about making choices for the long haul, not the mentality of eating because it is sexy, trendy or the latest craze.  

CHOOSE OF CUP OF BONE BROTH!

 

 

 

A cup of bone broth is a delicious SWAP... 

I've been drinking bone broth for over three years now. I especially enjoy a warm delicious cup in the fall/winter months. It is a healthful alternative to anything else you usually turn to quench your thirst. Bone broth is easy to make and easy to have on hand as your go-to drink. The benefits of bone broth are endless....

This alternative to your cup of joe helps in weight-loss and is anti-aging. The collagen helps with bone health and improves your complextion by erasing your wrinkles. Provides dense nutrients and minerals. Aids in digestion and heals your gut health. Detoxifies your body. Its anti-inflammatory that helps with obesity, diabetes and autoimmune diseases...

This cup of bone broth rivals any of the sugary, empty calorie drinks that you normally consume.

Start today by swapping out just one cup of bone broth instead of your usual unhealthy choice. An easy swap for me was in the late afternoon when I usually gravitate towards a pick-me-up cup of coffee. I take a short afternoon break by relaxing and sip on a hot cup of bone broth. This is much healthier choice that I've become hooked on. Try it... You'll love it!

Click here to get your free Bone Broth Recipe

 

 

 

 

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The Secret To Cooking With Garlic

So one of the new things that I've committed to doing in 2016 is providing you with food tips, strategies and easy swaps via a video.

Here is a video on Garlic. Most everyone cooks with garlic on a regular basis. But I bet you don't know the secret which actually helps you retain the health benefits of garlic. Most of you are preparing garlic the wrong way and are losing 90% of its cancer-fighting abilities. 

Watch this video to learn the one thing you need to be doing to get 100% of the benefits of eating garlic.

 

Please let me know what you thought about this blog post? Was it helpful? What other things would you like to learn about? Please share this post with your family and friends who could benefit from learning this one thing.

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Get The Low Down On The Dirty Dozen List

EWG's 2015 Shoppers Guide to Pesticides In Produce.

This guide is to help consumers make better choices when you buy conventionally grown or organic produce. The dirty dozen is a list comprised of fruits and vegetables with the highest pesticide residues. The USDA recognizes that many of you want to reduce your exposure to pesticides and put this list together to help you since it is not easy to find an all organic diet or affordable. The next time you go shopping remember the Dirty Dozen list. If you buy produce on this list than try to buy "organic" when ever possible to reduce your exposure to pesticides. 

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Healthier Choices

Eating more fruits and vegetables is something you can do to be as healthy as possible, and buying organic foods when possible is a great way to reduce your exposure to pesticides, antibiotics, and growth hormone.

What is organic? Organic farming relies on crop rotation, manure, compost, biological pest control (for example, ladybugs eating aphids), and other so-called “low-input” methods to control pests, enhance the soil, and fertilize crops. Organic farmers can use some pesticides that are approved by the U.S. National Organic Standards, but the approved list is far shorter than that of conventional farming.

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Breast Cancer Awareness-Your Family History Matters

Ashkenazi Jews Take notice!
It is October Breast Cancer Awareness Month! Did you know that Ashkenzai Jews face a 1 in 40 chance of having a BRCA mutation, which increases their lifetime risk of developing breast and/or ovarian cancer up to 84 percent. a BRCA mutation – inherited genetic flaws that cause predispositions to breast, ovarian, prostate, and pancreatic cancer, among others. They are 10 times more prevalent among Ashkenazi Jews than in the general population.

Take the time to find out your family history both on the maternal and paternal side of your family. 

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Metformin Is Indicated As A Potential Anticancer Drug

 

The effects of metformin as a breast cancer target have been studied extensively. A study published in Cancer Research found that metformin targets cancer stem cell in four genetically different kinds of breast cancer cell lines. Treatment with a low dose of metformin was found to eliminate cancer cells, possibly due to the inhibition of the inflammatory pathway. This observation could be the definitive link between the diabetic drug and its anticancer benefits, since inflammation plays a key role in both diseases.

Please have a discussion with your doctor about taking metformin. It virtually has little to no side effects and is very cheap. I've added this drug to my treatment regime. I predict that metformin will be used like aspirin is used today. Aspirin is cheap and used as a daily medicine to help with my many different diseases. Metformin is typically used as a first line of defense against type 2 diabetes. Metformin has been found to reduce blood sugar levels in people. Hence, reducing the glucose that cancer cells feed off of.

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The Truth About Cancer Docu-Series

Have you or someone you know been diagnosed with breast cancer? Are you worried and anxious that you may get a reoccurrence or be the next one afflicted by a disease that affects 1 out of 8 women. Here is a must see documentary series on "The Truth About Cancer". Mark your calendars and take the time to watch this series. This 9 part docu-series premieres on October 13th at 9:00pm Eastern US time, and it’s going to change the way we think about, treat,
and prevent cancer. 

Take a few minutes and watch this sneek peek video.

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