How Do I Eat?

Here is a lovely article by one of my favorites... Mark Bittman. He answers the seemingly impossible question, How Should I Eat?

Image courtesy of the NY Times 

When Diet Meets Delicious

(Original Source)

The “How do I eat?” thing has become increasingly combative and confusing. Do you give up carbs, or fat, or both? Do you go vegan or paleo? 

No. You eat like a Greek, or like a Greek used to eat: a piece of fish with a lentil salad, some greens and a glass of wine. It’s not onerous. In fact, it’s delicious. 

The value of this kind of diet (“diet” in the original, Latin sense of the word “diaeta,” a way of living) has once again been confirmed in a study from Spain involving thousands of participants and published in this week’s New England Journal of Medicine. So compelling were the results that the research was halted early because it was believed that the control group was being unfairly deprived of its benefits. 

Let’s cut to the chase: The diet that seems so valuable is our old friend the “Mediterranean” diet (not that many Mediterraneans actually eat this way). It’s as straightforward as it is un-American: low in red meat, low in sugar and hyperprocessed carbs, low in junk. High in just about everything else — healthful fat (especially olive oil), vegetables, fruits, legumes and what the people who designed the diet determined to be beneficial, or at least less-harmful, animal products; in this case fish, eggs and low-fat dairy. 

This is real food, delicious food, mostly easy-to-make food. You can eat this way without guilt and be happy and healthy. Unless you’re committed to a diet big on junk and red meat, or you don’t like to cook, there is little downside. 

On Monday I spoke by phone with Dr. Walter Willett, chairman of the nutrition department at the Harvard School of Public Health, who has been studying the Mediterranean diet for as long as I’ve been writing about food. His take was simple: “We have so many types of evidence that this kind of eating works, but the weight of evidence is important, and this adds a big stone to that weight.” 

As encouraging as the study is, it’s far from perfect, and it would be hyperbolic — ridiculous — to say that it represents The Answer. 

For one thing, the control group was supposedly on a low-fat diet, but didn’t necessarily stick to it; in fact, it wasn’t a low-fat diet at all. And the study did not show reversal of heart disease, as was widely reported; as far as I can tell, it basically showed a decrease in the rate of some cardiovascular diseases in people at risk as compared with people at risk who ate the typically lousy contemporary diet. 

In short, as Dr. Dean Ornish said to me, “It’s clearly better than a horrible diet, which is what most people eat.” Dr. Ornish, who has devised a low-fat diet that has been demonstrated to reverse heart disease, said that “the most responsible conclusion from this study would be, ‘We found a significant reduction in stroke in those consuming a Mediterranean diet high in omega-3 fatty acids, when compared to those who were not making significant changes in their diet.’ ” 

Exactly. And that’s good news, because it might encourage some of the majority of people who are not making significant changes in their diet. Most Americans eat so badly that even a modest change in the direction of this diet is likely to be of benefit. That was the revelation of the Mediterranean style of eating when it came to public notice a generation ago. (Next year is the 20th anniversary of the publication of Nancy Harmon Jenkins’s “Mediterranean Diet Cookbook.”) 

Since we’re being all Med, I could say nihil novi sub sole — there’s nothing new under the sun — but it’s not exactly true. What’s new is all the junk that has been injected into our foods and our diet since the end of World War II. What’s not new is that eating real food is good for you. 

You could say that the Mediterranean diet prohibits nothing that was recognized as food by your great-grandmother. Whole, minimally processed foods of almost any type can be included in a sound diet. Period.

(Original Source) 

Sounds good to me!! 

Girls, girls, girls!

Girls weekends are a must every once and a while. Good for the soul. We just cook, drink wine, hang out, go out for breakfast, drink coffee, and talk, talk, talk. Michelle and little Lauren come down in the winter every year and it's so nice. I feel a connection to my creative roots when I am with them.

I don't really know if there is any scientific evidence that would say that having good girlfriends is healthy for you, but I wouldn't doubt it. Or good man friends if you are manly. Either way, I personally think that having people in your life that understand you and inspire you is important for your health.

On a different note, today would have been Nani's 76th birthday. It is hard to believe that it's been almost 2 years since she passed away. So much has changed for me since then and it is because of her. I miss her when I think of her. But despite the fact that I wish she was here, if she wasn't maybe I wouldn't be doing what I am doing now. I love the path I am on and finally feel like I am doing something I love and something I really believe in. It's funny how things work out.

Happy Birthday Nani!

I'm a lover, not a fighter...usually

The one exception to that is in regards to cancer. I am working on doing everything in my power to "fight it". Over the long haul I hope to drastically increase my health so that cancer doesn't survive in my body. I just read an article put out by The American Institute for Cancer Research about foods that fight cancer. It was somewhat shocking to read an article like this coming out of one of the major institutes. Below is a summary of what The American Institute for Cancer Research is advising....

• No single food or food component can protect you against cancer by itself. But scientists believe that the combination of foods in a predominantly plant-based diet may. There is evidence that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects. This concept of interaction, where 1 + 1 = 3, is called synergy. (Meaning that the sum of the two parts is more powerful than the two individually- like when I tell you to use turmeric, black pepper, and yellow onions.)

• Eating a predominantly plant based diet can help prevent weight gain and protect against those cancers whose risk is convincingly increased by higher body fat (cancers of the colorectum, esophagus, endometrium, pancreas, kidney and breast in postmenopausal women).

• AICR recommends that at least 2/3 of your plate should be filled with vegetables, fruit, whole grains and beans. (OMG! They are so right!) Much of the laboratory research on diet and cancer suggests that eating vegetables, fruits, whole grains and beans will protect against cancer. Scientists are investigating how and why these foods may prevent the development of tumors.

• Beans
• The active ingredients in beans that scientists believe may play a role in cancer prevention include: saponins, protease inhibitors and phytic acid. These compounds, called phytochemicals, are found naturally in plants and appear to protect our cells from damage that can lead to cancer. Beans are also rich in fiber. 
• Berries
• Berries are good sources of vitamin C and fiber. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, foods high in vitamin C probably protect against cancer of the esophagus, while foods containing dietary fiber probably decrease colorectal cancer risk.
• All berries, but particularly strawberries and raspberries, are rich in ellagic acid. In laboratory studies, this phytochemical has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast. Research suggests that ellagic acid seems to utilize several different cancer-fighting methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens and it helps slow the reproduction of cancer cells.
• Strawberries also contain a wide range of other phytochemicals, called flavonoids, each of which seems to employ a similar array of anti-cancer strategies.
• Blueberries contain a family of compounds called anthocyanosides, which many scientists believe are among the most potent antioxidants yet discovered.
• Cruciferous Vegetables 
• The cruciferous vegetables include broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, non-starchy vegetables, like those listed above, probably protect against some types of cancers. This protective effect is strongest for cancers of the mouth, pharynx, larynx, esophagus, and stomach. Research on cruciferous vegetables highlights several components that have been linked to lower cancer risk.
• Dark Green Leafy Vegetables
• Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fiber, folate and a wide range of carotenoids (they act as anti-oxidants) which seem to prevent cancer by acting as antioxidants – that is, scouring potentially dangerous “free radicals” from the body before they can do harm. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer.
• The Second Expert Report also noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.
• Flax Seeds
• Flaxseed is available as flaxseed flour, flaxseed meal (which has the texture of cornmeal), flaxseed oil and whole flaxseeds. The whole seeds are not digested well, so they provide little nutritional or health benefits unless they are ground.
• Flaxseed is the best dietary source for substances called lignans. Lignans are classified as phytoestrogens (plant estrogens) because they seem to mimic the action of estrogen in the body. Note that flaxseed oil does not naturally contain lignans, although some manufacturers add them during processing.
• Flax is also the richest plant source of one kind of omega-3 fatty acid, alpha-linolenic acid (ALA). In some studies, this fat has shown promising health benefits, including offering potential protection from heart disease and some cancers.
• Garlic
• Garlic belongs to the family of vegetables called Allium, which also includes onions, scallions, leeks and chives. According to AICR's Second Expert Report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, foods belonging to the allium family of vegetables probably protect against stomach cancer. Moreover, the evidence in the report shows that garlic, in particular, probably decreases one’s chances of developing colorectal cancer.
• The protective effect of garlic was shown to have a dose response relationship. In other words, highest exposure to the food showed the greatest decrease in risk.
• Grapes
• Grapes are a rich source of resveratrol, a type of natural phytochemical. The skin of the grape contains the most resveratrol, and red and purple grapes contain significantly more resveratrol than green grapes. Grape jam and raisins contain much smaller amounts of this phytochemical. Red wine also contains resveratrol. However, with AICR’s second expert report noting convincing evidence that alcohol is associated with increased risk for cancers of the mouth, pharynx and larynx, esophagus, breast (pre- and postmenopausal) and colon and rectum (in men), wine is not a recommended source of resveratrol.
• Studies suggest that polyphenols in general and resveratrol, in particular, possess potent antioxidant and anti-inflammatory properties. In laboratory studies, resveratrol prevented the kind of damage known to trigger the cancer process in cell, tissue and animal models.
• Green Tea
• In laboratory studies, green tea has been shown to slow or completely prevent cancer developent in colon, liver, breast and prostate cells. Other studies involving green tea have shown similar protective effects in tissues of the lung, skin and digestive tract.
• Studies that track the diets of human subjects over several years (particularly studies conducted in Asia, where green tea consumption is common) have also associated regular usage of green tea with lower risk for bladder, colon, stomach, pancreatic and esophageal cancers.
• Tomatoes
• The tomato’s red hue comes chiefly from a phytochemical called lycopene. Tomatoes have attracted particular attention from prostate cancer researchers because lycopene and its related compounds tend to concentrate in tissues of the prostate.
• Lycopene, a powerful antioxidant, together with a group of related compounds collectively called the “red family,” has displayed anti-cancer potential in a variety of laboratory studies. In the laboratory, tomato components have stopped the proliferation of several other cancer cells types, including breast, lung, and endometrial.
• Whole Grains
• The term “whole grain” means that all three parts of the grain kernel (germ, bran and endosperm) are included. Refined grains usually have the bran and germ removed, leaving only the starchy endosperm. Brown rice is a whole grain, white rice is not. Other whole-grain foods include wheat breads, rolls, pasta and cereals; whole grain oat cereals such as oatmeal, popcorn, wild rice, tortilla and tortilla chips, corn, kasha (roasted buckwheat) and tabouleh (bulghur wheat).
• Whole grains are rich in fiber, vitamins, minerals and hundreds of natural plant compounds, called phytochemicals, which protect cells from the types of damage that may lead to cancer. In addition research points to specific substances in whole grains that have been linked to lower cancer risk, including antioxidants, phenols, lignans (which is a kind of phytoestrogen) and saponins.

The moral of this story is that this is a HUGE step for any major cancer association to take; the reason being that there is no money in it for them to promote eating healthy to prevent cancer. Cancer is big business, billions if not trillions of dollars for the big pharma companies. I am not sure when they updated their website with this information, however I am guessing it was recently because this just popped up on my Google Alerts in an article from today. Anyway, I wrote about this in my post Cancer Fighting Superstars about 3 months ago (whoop whoop...I beat them!) But all bragging aside...it is really great that The American Institute for Cancer Research is promoting eating a plant based diet. This what we call PROGRESS!

NOTE: Soy was one of the cancer fighting foods, however if you have read my post about soy...you will understand why I did not include it. And against my better judgement I also included the partabout how the AICR does not recommend red wine ;( (that's me crying). 

Let me tell you my opinion about studies and statistics. (I hope you know by now that I have many opinions and I can't keep them inside of me.) Basically there are thousands of studies done every year, and many times the results depend on who is funding the study and the outcome that the researchers desire. I personally think that the field of nutrition is in its infancy and we don't know everything that happens when we eat all these foods. Researchers have only scratched the surface. I am more impressed with the personal triumph stories that I have been coming across; people who have healed themselves with whole foods and super foods (sometimes in conjunction with traditional cancer therapies like chemo and radiation). 

Each of us are completely different inside. I mean we all have the same organs, but the way each of those organs functions is different. That is why some people thrive as vegetarians, and some people need to eat meat. We are individuals. I can sleep 8-10 hours a night- EASY! I know people who can sleep 5 hours a night and function all day. I'm rambling. Long story short- it is more important to listen to what your body is telling you than to twist yourself up with all of these studies. 

Operation Damage Control

Congrats Laura & Tom!!! Such a fun wedding!

Wedding + old friends + copious amounts of wine + White Castle = HUNGOVER!

Snowy Saturday + no motivation + more wine + Chinese food = OPERATION DAMAGE CONTROL

I'm sure that you can relate. It was a fun filled weekend with childhood friends, lots of wine, unhealthy food, and cigarettes. Yes cigarettes. I hate to admit it, but sometimes when I drink wine I smoke a few cigarettes. You may be saying, "How can you do that? You are supposed to work on being healthy!"

I KNOW! But knowing is half the battle. I know I shouldn't be eating White Castle, but when it's 2 am and I'm drunk...White Castle wins. The cigarette craving is leftover from college (which was when I smoked A LOT when I drank). 

The moral of this story is that you can't be perfect 100% of the time. But when you are done being imperfect...put on your healthy girl panties and go for a run, make a green smoothie, and file those fun times away until next time. 

Wine & Chocolate: Part Deux

Sunday fun-day was spent at a semi-local winery (Hopewell Valley Vineyards) in the Princeton area with my mom. I love wine tastings and tours (although this is the first tour I had ever been on). It is so great to speak with producers that are experts at what they do and excited to share their knowledge and business with their customers.

The wines were good, although I found that I liked the whites much more than the reds (very unusual). I am a red-wine-kinda-girl 99% of the time.

While I was there I asked the owner about sulfites. I have read that sulfites are what give you headaches (but I would venture a guess that it is drinking too much instead), and that they are unhealthy for you, etc, etc. What the owner of the vineyard had to say in a nutshell was that sulfites are naturally occurring in the skins of the grapes and a wine without sulfites is a problem.

So, that leads me to ask, what do the wine makers that boast "no sulfites detected" do to their wine to get rid of the sulfites? Or is it just that the level of sulfites is naturally so low that it is not detectable by the end of production? And when wine makers add in sulfites, are they natural? or man-made? (I would guess man-made)

These are all great questions, that I plan on delving into, however, if any of you know the answers I would love to hear from you. :)

This is me if you were wondering :) 

After spending a few hours at the vineyard, we decided to go into Princeton for a little afternoon shopping. While it was the most perfect sunny October day and beautiful strolling weather, the shopping sucked. Preppy clothing companies send their most boring and un-stylish clothes to Princeton to die. Don't get me wrong. I enjoy tweed, fur-lined sweaters, pearls, faux-fur vests (see above), riding boots and all other things preppy in the fall. They go with apple picking, horseback riding, and the changing of the leaves. I am not sure if it is that the people who LIVE in Princeton that actually have to buy clothes IN Princeton are too smart to care what they look like, but I am sure as hell glad that I wasn't smart enough to go to school there. BORING!!!! I fit in much better in Savannah with all of my creative art school friends.

Right about the time I was giving up on finding anything preppy to rock this fall, my mother and I found a chocolate store!

AND THEY WERE GIVING AWAY FREE SAMPLES!!!

AND...I even found a bar that doesn't have any soy in it! I checked all of the bars for my blacklisted ingredients. The 85% was the only bar that didn't have soy lecithin in it. (I love how sometimes companies use "soya lecithin" instead of "soy lecithin" as if that makes it more exotic or something. It's still soy.)

All in all a great Sunday fun-day with my mom! And I learned a little too...not too shabby. I would highly suggest visiting Hopewell Valley, and strongly discourage trying to find anything cute to wear in Princeton.

CHALLENGE Day #21- Woohooo!

a beautiful surprise delivery

This week's weigh-in really clarified for me what my body is capable of if given the proper food- and I even had to weigh-in a day early.

My notes are scribbled. My body fat need to be in the low 30's and kept
under 28% of my total weight.

This is what I have learned and observed:

• I didn't loose any weight, actually I gained half a pound, however, I lost 2.3 lbs of body fat and I gained 2.8 lbs of muscle! 
• The one thing that I did differently was I ate more protein. I still ate fruit and vegetable smoothies for the first half of the day with a cooked dinner consisting of either fish or eggs with veggies and/or carbs. 
• I went to my trainer 3 days which equates to 3 hours of working out last week.
• It's nice to be complemented by my trainer for a job well done!
• I DID NOT EAT LOW FAT ANYTHING, in fact I ate full fat foods like butter and olive oil. 
• I ATE A LOT OF FRUIT. 
• I ate homemade bread. 
• I DRANK WINE, not a lot, but a few glasses on a few different occasions. 
• I have had 2 cups of coffee in the last 2 or 3 weeks. This is amazing because I used to start every morning off with at least 1 huge cup of coffee. It wasn't a morning if I didn't have my coffee. 
• I did not try to loose weight.
• Protein powder does not taste good in fruit and vegetable smoothies.
• I'm still just as enthusiastic about using coconut oil instead of lotions and creams.

I'm pumped!

I wrote in my last update on CHALLENGE Day # 14 that I bought a brown rice protein powder to see about adding it into my morning smoothies. Well, protein powder and fruit just don't mix in my opinion. I tried and no matter what I did all I tasted was the vanilla flavor protein. I did however come up with a smoothie that I'm sure is not new, however I had forgotten about how much I loved it.

PROTEIN SMOOTHIE

• 2 heaping tbsp. natural peanut butter
• 1 frozen banana
• 2 fresh bananas
• 1 heaping tbsp. raw cocao nibs (a powerful anti-oxidant)
• 1 tbsp. brown rice protein powder
• coconut water to desired consistency (you could also use almond or rice milk)

So good!

Have a great weekend!

Wine & Chocolate...an Atypical Saturday Night

It's not so atypical for me to be drinking wine on a Saturday night. However, last night I traded in going out for staying in w/ my great friend little Lauren, a bar of dark chocolate, a couple bottles of red wine, and lengthy conversations.

As we sat and watched a spider make its web on my porch between my morning glories and apple tree, we contemplated "important" things (brought out by the wine I'm sure) like starting a vegetable farm (we are serious), great loves, adventures we had together in college (I may start a separate blog about those), and Lauren 's furniture designs to name a few.

I love when little Lauren makes a trip down to see me because the days are filled with inspiration and creativity. I cook. We eat (I feel the need to feed her when she comes down because she is so little, hence her nickname). And she comes up with great combinations .... hence the pinot noir and dark chocolate. 

I normally do not eat dessert,  however since dark chocolate (over 70% cocao) has antioxidant properties, I feel that I am doing something good for myself. You may say that I am using this as an excuse to eat chocolate, but its true! Wine also has been found to have antioxidant properties (it really comes from the grapes but it is so much more fun to drink wine!) Resveratrol is the agent credited with these cleansing qualities, however I believe that we (read scientists, doctors, and researchers) don't know everything about the nutrients our bodies utilize from fruits and vegetables. So I'm sure there are other nutrients we pull out of grapes.

Now there is an argument for not drinking if you are sick or have a disease like cancer, but research shows that the countries that are notoriously heavier wine drinkers (France and Italy for example) have a lower rate of heart disease and other chronic illnesses.  This is interesting because the French also boast a high fat diet which has been advertized by our "experts" as bad for your heart. Dietary fat will be ellaborated on in a future post...

Back to wine and chocolate! 

It is recommended from a cancer-prevention point of view that no more than a glass or two of wine a night is healthy.  It has shown to improve your mood,  increase blood circulation, and may lead to more frequent and exciting  bedroom activites (always a plus!!). And don't forget its antioxidant properties!

But on a serious note, we learned last night that pairing dark chocolate with pinot noir (the wine with the highest levels of resveratrol) is very tasty to the pallete. I do not believe that to focus on eating to prevent cancer means that you can't have fun or eat goodies. Chocolate and wine are good for you in moderation!
Here are some guidlines to help you find the right stuff...

Chocolate should be at least 70% cocao and should not have any soy products in it. Read the ingredients!!! A few good soy-free chocolate brands found at Whole Foods are Pure Icelandic Chocolate, Alter Eco Fair Trade Chocolates, Equal Exchange Chocolates, and Navitas Naturals Organic Raw Chocolate Nibs (warning- this particular one does not have any sugar in it so if you eat it by itself it is extremely bitter).


Red wine is better for you than white wine and pinot noir is the best (it also happens to usually have a light flavor which is paired nicely with most everything ). If possible ask for organic wines with "no sulfites detected". Many liquor stores and wine shops are starting to carry a small selection of these wines.

Enjoy!!

_____________________________________

9/8/11 UPDATE: A new video and article I found at ABC News 

Cancer Fighting SUPERSTARS!

If you want a quick introduction on the best cancer-fighting foods out there read on! This post references all of the culinary suggestions written about in Foods to Fight Cancer: Essential Foods to Help Prevent Cancer by Richard Beliveau, PhD and Denis Gingras, PhD. Their book does a fantastic job of breaking down how each of these foods fights cancer. The best thing you can do is start incorporating ALL of these foods into your diet EVERY DAY!

Cabbage

"Vegetables from the cabbage family have an almost magical ability to fight against the development of cancerous cells in the body. Of all edible plants, cruciferous vegetables are probably those that contain the largest variety of phytochemical (cancer fighting) compounds with anticancer activity."

Green or white cabbage, broccoli, cauliflower, Brussels sprouts, kale, collard greens, oriental cabbages, mustard plant, watercress, radishes, turnips.

Cooking Instructions: cruciferous vegetables should never be soaked or boiled in water. They should be either steamed or stir-fried. Frozen vegetables are blanched before freezing and loose most of their anticancer molecules. Use fresh vegetables and chew cruciferous very well to release the 

anticancer molecules.

Garlic & Onions

"Garlic and other members of the Allium family slow the development of cancer both through their protective action against the damage caused by carcinogenic substances and their ability to prevent cancer cell growth." 

Garlic, onions, leeks, shallots, chives

Cooking Instructions: the anticancer molecules in the Allium family are released when the vegetables are crushed, chopped, or chewed. 

Turmeric

"Turmeric was already featured in the list of over 200 medicinal plants mentioned in a series of medical treatises dating from 3000 BC. Turmeric has an honored place in the Indian Ayurvedic tradition (from ayur, life, and vedic, knowledge). In the Ayurvedic tradition, turmeric, considered a food with cleansing and purifying properties, is used to treat a wide variety of physical ailments, including digestive disorders, fever, infections, arthritis, and dysentery, as well as jaundice and other problems associated with the liver. Studies showed that the anti-inflammatory molecules in turmeric might (*see note below*) be useful in the prevention and treatment of several different types of cancers, including stomach, intestinal, colon, skin, and liver cancers; the effect was seen at both the initiation and promotion stages of tumor development."

**NOTE: all of these books use the words might and may because there is no "definite proof" however the stats on the rates of cancer in the west (more) vs. the east (less) are proof enough for me to start incorporating these simple foods into my cooking. 

Cooking Instructions: Turmeric needs to be accompanied by black pepper for it to be absorbed by the body. Use in a yellow curry sauce or to season meat or fish. Best with black pepper, garlic, chili powder, paprika, cumin, onion powder.

Green Tea

"Green tea is an exceptional source of powerful anticancer molecules that make it a key feature of any diet designed to prevent the growth of cancer. In spite of their common origins, the chemical composition of green tea and black tea is completely different. In the course of the fermentation process used to make black tea, dramatic changes occur in the nature of the polyphenols (anticancer molecules) that were originally present in the leaves: they oxidize to produce black pigments."

Brewing Instructions: Select a Japanese green tea, which are higher in anticancer compounds, and  brew for 8-10 minutes. Drink within one hour of brewing. Try to drink 3 cups daily. 

Berries

"Most berries are an exceptionally abundant source of several classes of polyphenols that possess anticancer potential. Of all the fruits analysed, blueberries are in first place, closely followed by raspberries, strawberries, and cranberries, and far ahead of most of the fruits and vegetables that form a regular part of our diet."

Raspberries, strawberries, blueberries, cranberries, blackberries, 

Eating Instructions: Eat raw or freeze to use in smoothies. Fresh is always preferred.

Omega-3 Fats

"While the ratio of Omega-6 to Omega-3 fatty acids obtained through diet by the first human beings was probably around one to one, the ratio has now become more like twenty to one! This imbalance tipped in favor of Omega-6 fatty acids may have negative repercussions on the development of some chronic diseases, such as cardiovascular disease and cancer. This is because Omega-6s are used by the body to synthesize molecules that play a role in inflammation, but Omega-3s are needed for the synthesis of anti-inflammatory molecules. Increasing the intake of Omega-3s while decreasing that of Omega-6s may significantly reduce the risk of all inflammatory disease and cancer."

Fresh walnuts, nuts, walnut oil, canola oil, flax seeds, sardines, herring, mackerel, Atlantic salmon, rainbow trout. 

Tomatoes

"Lycopene is the pigment responsible for the tomato's red color, and the tomato, whether considered a fruit or a vegetable, is the best dietary source of lycopene. The lycopene of our cultivated tomatoes is unfortunately much lower than that of the original wild growing species. (All the more reason to grow your own heirloom varieties!!) Products made from cooked tomatoes are particularly rich in lycopene. The rupture of cell walls exposed to heat allows for a better extraction of the molecule and causes changes in its structure that let it be more easily assimilated into the body. Fats also increase the availability of lycopene, so cooking tomatoes in olive oil is an excellent way to maximize the amount of lycopene that can be absorbed."

Tomato paste, tomato sauce, ketchup, condensed tomato soup, canned tomatoes, fresh tomatoes, tomato juice.

Cooking Instructions: Use olive oil when making sauce. Also great with onions and garlic!

Citrus Fruits

"Citrus fruits are essential foods for cancer prevention. This is due to their capacity to act directly on cancerous cells as well as their potential for enhancing the anticancer effects of other phytochemical compounds present in the diet. Citrus fruit consumption, whether in the form of whole fruit or (fresh) juice, supplies the body with an incomparable source of specific anticancer molecules, while also providing the necessary daily requirements of many vitamins and minerals."

Oranges, lemons, grapefruit, limes, mandarins, clementines, tangerines.

Wine

(My favorite subject!!)

"Numerous studies have pointed out that people who consume moderate amounts of alcohol on a daily basis have a mortality risk lower than either those who abstain from alcohol or those who drink to excess. Moderate quantities of alcohol (2-4 glasses of wine per day for men and 1-2 glasses of wine per day for women) significantly diminish the risk of death by 25-30 percent, for all causes of death. However, when these amounts are exceeded the mortality risk increases very rapidly. Red wine is perhaps the most complex beverage in all of the human diet. This complexity is due to the long process of grape fermentation, which causes important changes in the chemical composition of the initial fruit pulp, allowing the extraction of 

certain molecules. We should remember that countries where wine consumption has been linked to lower mortality rates, particularly Mediterranean countries, are characterized by a diet rich in fruits, vegetables, legumes, and nuts. These cuisines use olive oil as the principal source of fats and use meat 

only in moderation."

Red & green grapes, red wine (pinot noir), white wine.

Chocolate

"Cacao beans are composed of 50-57% fat. True, these lipids are mostly saturated: 35% stearic acid and 25% palmitic acid. However, a good proportion (35%) is oleic acid, a monounsaturated fatty acid found primarily in olive oil and known to have positive effects on cardiovascular system health. Chocolate's principal lipid, stearic acid, is only weakly absorbed into the body, where it is partially (about 15%) transformed into oleic acid by the liver. Thus dark chocolate is a food that can be described as neutral as to its impact on blood cholesterol. Chocolate contains an abundance of polyphenols; a small square of dark chocolate has twice the polyphenol content of a glass of red wine and about as much as a cup of green tea brewed for the correct length of time..... Real Chocolate vs. chocolate candy: Fine dark and milk chocolates have little in common with the products consumed in large quantities by North Americans, which are more chocolate-flavored candies than chocolate. These products contain very little cocoa (federal laws prohibit their being labeled "chocolate"). Instead of cocoa butter, they contain fillers, such as saturated fats. This is why "chocolate" candy, which contains more fats and sugar than does dark chocolate, is a source of cholesterol."

Soy Free Brands: Pure Icelandic Chocolate, Theo Organic Fair Trade, Alter Eco Fair Trade, Equal Exchange Chocolates.

Eating Instructions: Should be 70% cocoa or higher. A few small squares pair great with a glass of red wine after dinner.

NOTE: This book (Foods to Fight Cancer: Essential Foods to Help Prevent Cancer) also devotes a chapter to soy. This is such a complex and controversial vegetable that I will be writing an entire post on it in the future.