Book "The Complete Idiot's Guide to Plant-Based Nutrition "

(Picture source: http://www.vegsource.com/news/2011/09/complete-idiots-guide-to-plant-based-nutrition----buy-it-now.html )

Info Source:

http://www.amazon.com/Complete-Idiots-Guide-Plant-Based-Nutrition/dp/1615641017

The Complete Idiot's Guide to Plant-Based Nutrition [Paperback]
Julieanna Hever M.S. R.D. C.P.T. (Author)


Book Description
============
Publication Date: August 2, 2011

Series: The Complete Idiot's Guide

The healthy vegan diet-made easy. Vegans face their own special challenges when it comes to nutrition and this book provides answers.

There are about one million vegans in the U.S. and about 50,000 new ones every year.

A growing number of physicians advocate a completely plant-based diet for many of their patients who suffer from diabetes, heart disease, and cancer.


In The Complete Idiot's Guide(r) to Plant-Based Nutrition, readers will find:
----------------------------------------------------------------------------

? Where to get nutrients that others get from meat and dairy.

? How to avoid the vegan pitfall of overfed but undernourished.

? How to spot hidden animal ingredients in packaged foods.

Product Details
============
· Reading level: Ages 18 and up

· Paperback: 352 pages

· Publisher: Alpha; 1 edition (August 2, 2011)

· Language: English

· ISBN-10: 1615641017

· ISBN-13: 978-1615641017

Nutrition Information made simple --- healthaliciousness.com

On 2012-03-29 , I came across the following website which you may useful to you.

http://www.healthaliciousness.com/

HealthAliciousNess presents health information in a simple format.HealthAliciousNess is dedicated to empowering individuals to take control of their health via diet and lifestyle choices.

All information on this website is free.

Being healthy has nothing to do with sacrifice and limitation. Rather it has to do with possibility, sharing, learning, trying new things, and feeling better.

By using this website you will...

Learn which foods are the most nutritious

Learn how to create recipes which are more nutritious

Learn about new foods, and super foods.

Get the nutrition details, and more, for fruits and vegetables

Read commentary on health and nutrition studies and trends

Learn how to eat foods you already know in different ways

Help others do the same

Resources on this website
=================

Vitamin Rich Food Lists
=================
Vitamin A
Beta Carotene
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic)
Vitamin B6
Folate (Vitamin B9)
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Lycopene

Mineral Rich Food Lists
=================
Calcium
Copper
Iodine
Iron
Phosphorus
Potassium
Magnesium
Manganese
Selenium
Sodium
Zinc

Nutrient Rich Food Lists
=================

Calories
Carbohydrates
Cholesterol
Fiber
Saturated Fat
Protein
More Lists

Green Smoothie : Orange + Carrots + Red Spinach ( total 270 grams) + 200ml plain water and Potassium Content

Orange 170g (Estimated Potassium = 282.2 mg)

Red spinach 50g (Estimated Potassium = 160 mg)

Carrots 50g (Estimated Potassium = 279 mg)

Water 200ml

Total Potassium content = 721.2 mg

Total smoothie = 550 ml


Note: From 2012-03-29, I would cut dowm the fruits and vegetables in my green smoothie to 250 gramd to 300 grams daily. I would explain why later.

One of the 7 Ways to Boost Your Child's Immunity

Info Source: http://www.parents.com/toddlers-preschoolers/health/cough/boost-childs-immunity/?page=1

Note: I suggest you feed your child with smoothie or g=fruit jiuce if necessary.

One of the 7 Ways to Boost Your Child's Immunity
---------------------------------------------------

Serve more fruits and vegetables.
=======================

Carrots, green beans, oranges, strawberries: They all contain such immunity-boosting phytonutrients as vitamin C and carotenoids, says William Sears, M.D., author of The Family Nutrition Book (Little Brown, 1999).

Phytonutrients may increase the body's production of infection-fighting white blood cells and interferon, an antibody that coats cell surfaces, blocking out viruses.

Studies show that a diet rich in phytonutrients can also protect against such chronic diseases as cancer and heart disease in adulthood.

Try to get your child to eat five servings of fruits and veggies a day. (A serving is about two tablespoons for toddlers, 1¼ cup for older kids.)

Chris Teo's Research on effectiveness of herbs and alternative therapies for cancer

Chris Teo's Research on effectiveness of herbs and alternative therapies for cancer.

Please visit http://adaywithchristeo.wordpress.com/

About A Day With Chris Teo
====================

In obedience to God’s will and counting on His mercies and blessings, and driven by the desire to care for one another, we seek to provide help, direction and relief to those who suffer from cancer.

When you are told that your have no hope and to be prepared for your imminent death, we believe that there is still hope. We join you in this last battle of your life. We shall carry out our task in good faith and to the very best as humanly possible with no regards to material rewards, race, religion or social status.

Source: http://adaywithchristeo.wordpress.com/about/

Picture of my multigrain rice lunch on 2012-03-22

The picture below shows a big bowl of my multigrain rice lunch taken at about 1.00 pm on 2012-03-22. I take at least one meal of multigrain rice daily. My multigrain rice normally consists of brown rice, black glutinous rice, barley, buckwheat, millet, wheat, soya bean, polenta (crushed corn), oats, almonds, walnut, black sesame powder and honey. The total weight of the multigrain is about 125 grams before cooking.

Unprocessed Wheat Bran

Info source: http://www.nutritionaldesignsinc.com/unprocessedbran.htm

Unprocessed Wheat Bran's insoluble fiber is essential for helping to keep the digestive system working properly.

It is one of the best sources of unsoluble fiber.

Low fat diets rich in fiber containing grain products, fruits and vegetable may reduce the risk of some types of cancer, a disease associated with many factors.

High in Fiber
Good Source of Niacin & Iron
Fat Free
Sugar Free
Cholesterol Free
Sodium Free

Uses of Unprocessed Bran:

Sprinkle over prepared cereals
Use as a meat extender
Mix in with fruit juices
Use in recipes such as dinner rolls, cookies, muffins, granola bars, meatloaf and raisin bread.

Xiao bai Cai (小白菜）Picture

Xiao bai Cai (小白菜）Picture

Some photos of making of Green smoothie (冰沙) consisting of apple, orange, banana, carrot and organic xiao bai cai (小白菜) on 2012-03-18 (Sunday)

Some photos of making of Green smoothie (冰沙) consisting of apple, orange, banana, carrot and organic xiao bai cai (小白菜）on 2012-03-18 (Sunday). The photos were taken with my new Iphone 4S bought on 2012-03-15 (Thursday).


First put 2 medium-size babanas (about 20g) , one orange (about 120g) , one apple (about 110g) and 170 grams of carrot and 250 ml of cold plain water in the blender. Use Philips Blender HR2094 to blend for 1 minute.


After pouring out about 300 ml of smoothie for Latte ( a family member), about 100 garms of xiao bai cai (小白菜0 and 50 ml of cold plain water were added. Blended for 1 minute.

My green smoothie ready to drink was about 750 ml.

Potassium to Sodium Ratio in Buckwheat

Ratio of Potassium to Sodium in 100 grams of buckwheat is a follows

Potassium : Sodium = 460mg : 1 mg = 460 : 1

Info source: http://ndb.nal.usda.gov/ndb/foods/show/6315

The Happy Rehab Doc (by Dr. Cat, a physician)

The Happy Rehab Doc (by Dr. Cat, a physician)

[One Physical Medicine & Rehabilitation Doc Learning How to Be Pain-Free and Live a Longer, Healthier Life!]

Blogs and websites I am planning to visit (2012-03-17)

Last update: 2013-1105

On Health,  Fasting, etc (2013-11-05)

http://crabsalloverhealth.blogspot.sg/

On 5: 2 Intermittent Fasting

http://crabsalloverhealth.blogspot.sg/2012/09/mark-butcher-emails-michael-mosleys.html

Blogs and websites I am planning to visit:

Info source:

http://www.blogger.com/profile/07623932786998472098


The Happy Rehab Doc (by Dr. Cat, a physician)
[One Physical Medicine & Rehabilitation Doc Learning How to Be Pain-Free and Live a Longer, Healthier Life!]

100 Days of Real Food
Adventures of a Suburban Food Nerd
Crazy Sexy Life » Blog
Disease Proof
Dr Weil's Daily Health Tips
Fatfree Vegan Kitchen
Gluten Free Girl
Golubka
Happy Healthy Long Life
Happy Herbivore - Blog
Healthy Girl's Kitchen
KevinMD.com
My New Roots
Nutritarian Recipes
Nutrition Facts
Oh She Glows
PCRM Dr. Barnard's Blog
PCRM Dr. Barnard's Blog
Peas and Thank You
Prescribing Yoga
Professor Chris Palmer, School of Communication
Simply Sugar & Gluten-Free
The Engine 2 Diet
The Post Punk Kitchen: Vegetarian cooking & vegan baking with no attitude
The Reduction Project
Vegan Epicurean
Vegan Planet
Vegetarian Thanksgiving: Vegan Holiday Kitchen Recipes - NYTimes.com
Watch Me Lose 150 Pounds...

Vegan Epicurean ( A collection of healthy recipes )

A collection of healthy recipes that taste too good to be good for you, but they are! You will also find links to articles about health and nutrition.

http://veganepicurean.blogspot.com/

All4NaturalHealth.com providing a guide on natural health information

On 2012-03-14, Wednesday, 7.09 pm, I came across this website http://www.all4naturalhealth.com/ providing a guide on natural health information. If you're sick, tired, low on energy, chronically ill, or just want to be healthier, you may find something useful here.

AlkalizeForHealth.net -- Stop the Cancer Epidemic!

On 2012-03-14, Wednesday, I came across this website http://www.alkalizeforhealth.net/ on Stop the Cancer Epidemic!

It may be useful to you. Thank you

Book The Pursuit of Life by Dr. Chiu-Nan Lei

Info Source: http://www.amazon.com/Pursuit-Life-Chiu-Nan-Lei/dp/0963847708

Book Title: The Pursuit of Life [Paperback]

Chiu-Nan Lei (Author)

Product Details
· Paperback: 224 pages
· Publisher: Lapis Lazuli Light (March 1993)
· Language: English
· ISBN-10: 0963847708
· ISBN-13: 978-0963847706
· Product Dimensions: 8.4 x 5.4 x 0.6 inches Shipping Weight

Book Review By
B. DesLauriers "Healthy Living Tours" (BELLEVUE, WA United States)

Nothing about the cover or the fact that it's a smallish 223 page paperback book with a copyright of 1993 would lead most folks to pay a second look to this book. Yet, in my way of thinking, this is literally a masterpiece of pursuing life the right way.

Dr. Chiu-nan Lai did cancer research at the U of Texas and the Tumor Institute for some ten years and has evidentially learned very well how efficient the human body is at fixing itself if only given the right tools.

She manages to combine all the right philosophy and natural techniques --- things that are simple and for the most part easy to accomplish --- into this great book in a way that anyone can use it as coach to enable their own mind, spirit and body to fix what's wrong.

You are what you eat, is a main theme that Dr. Lai covers with chapters on natural foods for the body and mind. She goes on to show us how eating raw food can and will cure most disease if we just give it a chance.

Combined with a good mental attitude, some meditation and traditional Chinese Chi Gong exercise we can work miracles in bringing ourselves back to health --- oftentimes without doctors, surgery and harmful medications.

Of course every body is different and not all people or their health afflictions respond in the same way. Still, given half a chance, the human body is very well equipped to overcome years of neglect and punishment ---- if ---- and this is the big step --- we are able to do what must be done.

The challenge for most in starting and maintaining a healthy way of life is not unlike the challenge for most in starting and maintaining a diet regiment.

Except that this is no diet. This is a way of life that our flesh responds to in purely positive ways.
This book is meant for anyone who is serious about taking control of his or her own health.

Here's to your health.

Info Source: http://www.amazon.com/Pursuit-Life-Chiu-Nan-Lei/dp/0963847708

The Healing Power of Fresh Fruit & Vegetable Juices, plus other ways to strengthen the immune system and deal with infections.

====================================
The Healing Power of Fresh Fruit & Vegetable Juices, plus other ways to strengthen the immune system and deal with infections.

Please visit http://www.alkalizeforhealth.net/freshjuices.htm

Potassium and Sodium

Info Source:
http://www.alkalizeforhealth.net/freshjuices.htm

Potassium and Sodium

Potassium is an essential element that acts in many ways to improve cell structure, assists the kidneys to detoxify blood and maintains the alkaline/acid ratio in the blood and body tissues.
The ratio of potassium/sodium is now generating great interest. As early as 1920 a German physician, Dr. Max Gerson, was claiming that many chronic illnesses could be related to an imbalance between potassium and sodium.

We should, according to Gerson, have a potassium to sodium intake of about 4:1.
His theory was that potassium rich foods would generate and activate the white cells within the body - these are the cells that attack and destroy cancer and other illness related cells.
Being interested by Gerson's work and conclusions, I decided to seek out other expert views.

Through my friend in Singapore, Robert Yam, I was to contact Dr. Lai Chiu-Nan, who now resides in America, but is still highly recognized within Asia for her research and knowledge about cancer and its treatment. Dr. Lai holds a PhD in chemistry and has written a book, 'The Pursuit of Life'. I was fascinated with what Dr Lai had to say about potassium and sodium:
"Let me emphasize the importance of the potassium/sodium ratio. In our research it was found that increasing the potassium level in the growth media can revert cancer cells to normal cells. The best potassium source in food is vegetables. The high potassium foods are vegetables and fruits. The poor potassium sources are animal or processed food."

Dr Lai went on to say:"For cells to perform normally, they need to concentrate potassium and expel sodium. In the cells, potassium to sodium ratio is about 10 times. When cell membranes are damaged, potassium is leaked and the cells start to divide. Dividing cells and cancer cells have a lower ratio of potassium to sodium compared to normal cells. That cancer cells grow in an uncontrolled manner is probably related to the lowered potassium-sodium ratio...

...Why am I emphasizing the ratio of potassium and sodium in food? Because it plays a role not only in cancer but also in high blood pressure, heart disease, and diabetes."

Dr Lai also found during her research that in the U.S. the average intake of potassium over sodium is about 0.7; less than the body constitution, which is around 2:1.

Cancer, heart disease and diabetes are common in the U.S., and can be attributed to this factor in the diet. Chinese in general eat more rice and vegetables, and it appears their risk of getting these diseases is less.

If you think your family regularly has a food balance of 4:1 of potassium over sodium, just read the ingredients section on almost any packaged food (including cereals) in your pantry, but this time don't look just for cholesterol and fat content, but examine the ratio between potassium and sodium. The findings will shock you.

In fact, one of the world's leading brands of corn flakes boasts a ratio of 29mg potassium to 280mg sodium for every serving!

- Ross Taylor, Living Simply With Cancer, pages 38 - 39.
***
"The problem for those with high blood pressure isn't sodium, it's a lack of balance between sodium and potassium levels. More than 25 separate studies show how increasing potassium intake (without decreasing the sodium) is an effective way to lower blood pressure. One of those studies demonstrated that with just one daily serving of a potassium-rich food the risk of death by stroke may be cut by as much as half." - Robert C. Atkins, M.D., author of Dr. Atkins' Diet Revolution.
***
Other ways to help the arteries are described on our Healthy Heart page.

Book Title: Food Is Your Best Medicine

Book Title: Food Is Your Best Medicine [Mass Market Paperback]
Henry G. Bieler M.D. (Author)


Book Description
Publication Date: July 12, 1987
A fascinating interpretation of how the body functions to maintain good health and addresses all kinds of ailments with specific nutritional approaches. A pioneering nutrition classic.


Product Details
· Mass Market Paperback: 256 pages
· Publisher: Ballantine Books (July 12, 1987)
· Language: English
· ISBN-10: 0345351835
· ISBN-13: 978-0345351838
· Product Dimensions: 4.2 x 0.7 x 6.9 inches

Info source: http://www.amazon.com/Food-Your-Medicine-Henry-Bieler/dp/0345351835

My Weight (Loss) Management from 2007-05-28 to 2012-02-28 (weight loss by Calories Restriction)

My Weight (Loss) Management from 2007-05-28 to 2012-02-28 (weight loss by Calories Restriction)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358
2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995
2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140
2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104
2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104
2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177
2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2011-05-28 morning, my weight = 55.6 kg, BMI = 20.177
2011-06-28 morning, my weight = 56.3 kg, BMI = 20.431
2011-07-28 morning, my weight = 56.5 kg, BMI = 20.503
2011-08-28 morning, my weight = 56.9 kg, BMI = 20.649
2011-09-28 morning, my weight = 56.2 kg, BMI = 20.394
2011-10-28 morning, my weight = 56.8 kg, BMI = 20.613
2011-11-28 morning, my weight = 59.0 kg, BMI = 21.410
2011-12-28 morning, my weight = 60.3 kg, BMI = 21.882
2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318
2012-02-28 morning, my weight = 62.7 kg, BMI = 22.753

Note 1: On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

At 0730 hour of 2012-02-28. Watson Scale = 62.2 + 500g = 62.7 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2012-01-28. Watson Scale = 61.0 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-12-28. Watson Scale = 59.8 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)


At 0730 hour of 2011-11-28. Watson Scale = 58.5+ 500g = 59.0kg
(Tanita BC 532 Scale is out of order)


At 0730 hour of 2011-10-28. Watson Scale = 56.3kg + 500g = 56.8 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-09-28. Watson Scale = 55.7 kg + 500g = 56.2 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-05-28. Watson Scale = 55.1kg + 500g = 55.6 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-04-28. Watson Scale = 55.2kg + 500g = 55.7 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-03-28. Watson Scale = 55.1kg + 500g = 55.6 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg
(Tanita BC 532 Scale is out of order)


At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg

At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg

At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used

At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg
But Tanita Scale = not used

At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg
But Tanita Scale = 56.2 kg .

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.

At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg

At 0530 hour of 2010-06-28. Watson Scale = 55.8kg + 500g = 56.3 kg

At 0530 hour of 2010-07-28. Watson Scale = 56.0kg + 500g = 56.5 kg

At 0830 hour of 2010-08-28. Watson Scale = 56.4kg + 500g = 56.9 kg



Note: From 2010-02-01, Watson weighing scale had replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.

On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.

My current BMI is within the healthy range of 18.5 to 22.9. For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9). People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes. To be healthy, I must have a healthy weight. Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

My Weight (Loss) Management from 2007-05-28 to 2012-01-28 (weight loss by Calories Restriction)

My Weight (Loss) Management from 2007-05-28 to 2012-01-28 (weight loss by Calories Restriction)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358
2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995
2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140
2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104
2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104
2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177
2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2011-05-28 morning, my weight = 55.6 kg, BMI = 20.177
2011-06-28 morning, my weight = 56.3 kg, BMI = 20.431
2011-07-28 morning, my weight = 56.5 kg, BMI = 20.503
2011-08-28 morning, my weight = 56.9 kg, BMI = 20.649
2011-09-28 morning, my weight = 56.2 kg, BMI = 20.394
2011-10-28 morning, my weight = 56.8 kg, BMI = 20.613
2011-11-28 morning, my weight = 59.0 kg, BMI = 21.410
2011-12-28 morning, my weight = 60.3 kg, BMI = 21.882
2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318

Note 1: On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

At 0730 hour of 2012-01-28. Watson Scale = 61.0 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-12-28. Watson Scale = 59.8 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)


At 0730 hour of 2011-11-28. Watson Scale = 58.5+ 500g = 59.0kg
(Tanita BC 532 Scale is out of order)


At 0730 hour of 2011-10-28. Watson Scale = 56.3kg + 500g = 56.8 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-09-28. Watson Scale = 55.7 kg + 500g = 56.2 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-05-28. Watson Scale = 55.1kg + 500g = 55.6 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-04-28. Watson Scale = 55.2kg + 500g = 55.7 kg
(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-03-28. Watson Scale = 55.1kg + 500g = 55.6 kg
(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg
(Tanita BC 532 Scale is out of order)


At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg

At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg

At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used

At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg
But Tanita Scale = not used

At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg
But Tanita Scale = 56.2 kg .

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.

At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg

At 0530 hour of 2010-06-28. Watson Scale = 55.8kg + 500g = 56.3 kg

At 0530 hour of 2010-07-28. Watson Scale = 56.0kg + 500g = 56.5 kg

At 0830 hour of 2010-08-28. Watson Scale = 56.4kg + 500g = 56.9 kg



Note: From 2010-02-01, Watson weighing scale had replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.

On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.

My current BMI is within the healthy range of 18.5 to 22.9. For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9). People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes. To be healthy, I must have a healthy weight. Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

Lung cancer and lack of fruits and vegetables in diet

Mr Albert Soonata, a neighbour of mine, died of lung cancer at the age of 49+ just before Christmas 2011. He died three months after diagnosis.

I met his sister-in-law last week. She told me that Mr Albert Soonata did not eat fruits and vegetables when he was alive.

He drank beer often at night and smoke cigarette. He liked to eat meats.

Did his lack of fruits and vegetables in his diet have anything to do with cancer?

May I have your comment?

Cancer Through a Carer's Eyes... (Book "Lean on me " by Lorraine Kember

http://www.cancerthroughacarerseyes.jkwh.com/

Mesothelioma was the furthest thing from Brian Kember's mind when at the age of fifty two he began to experience shortness of breath.

Exposed to Asbestos as a child living with his parents in the asbestos mining town of Wittenoom in Western Australia; he could not have imagined that forty five years later, he would be diagnosed with pleural mesothelioma and given a prognosis of three to nine months. So began Brian's courageous two year battle with this debilitating disease and his wife Lorraine's emotional journey of care.

Her determination to care for her husband at home and to ensure that he did not suffer unnecessary pain, resulted in him attaining a quality of life few thought possible.

'Lean on Me' Cancer through a Carer's Eyes is Lorraine and Brian's inspirational true story.

If you are caring for a loved one with Mesothelioma or cancer of any kind, you need to read this book.

Uniquely combining both the physical and emotional impact of caring for a loved one with cancer, 'Lean on Me' includes insight and discussion on: pain control, symptom management and coping with grief as well as many excerpts and poems from Lorraine's personal diary.

These deeply moving pieces, penned by Lorraine as she cared for her dying husband, offer a rare insight into 'anticipatory grief', the roller coaster of emotions we experience upon the terminal diagnosis of a loved one.

For more info, please visit http://www.cancerthroughacarerseyes.jkwh.com/

Lung cancer family history and diet

The following information is from CHAPTER 38: FAMILY HISTORY AND DIET of the book of title “Lung Cancer and Mesothelioma” by Howard A. Gutman ISBN-10: 141342001X and ISBN-13: 978-1413420012

(See http://www.lungcancerbookandnewsletter.com/Lung%20cancer%20and%20family%20history%20and%20diet.htm )

38.1 OVERVIEW

Diet and nutrition is a subject discussed extensively on the Internet though it receives relatively little attention in medical and scientific journals. Pass’s 2001 book, Lung Cancer, has over 1,100 pages and 66 chapter, but no chapter devoted to diet. Scientists have not been able to identify a diet which cures cancer or develop a clear link between food intake and lung cancer. Anatomically, it is not clear how particular foods would reach the lung tissue.

38.2 DIET AND CAUSES OF CANCER

There is a fair amount of evidence that vegetable and fruit consumption minimize risk, while meat and fat-based diets increase it. “Diet, particularly high fat consumption and low fruit and vegetable consumption, contributes (independent of cigarette smoking) to the excess lung cancer risk in African-American men,” one study found. (2).

38.21 Fruit

One European study found, “fruit intake was inversely related to lung cancer mortality. This association was confined to heavy cigarette smokers.” (3). A recent British study found, “fish liver oil, vitamin pills, carrots and tomato sauce decreased risk.”

38.22 Red Meat

“A significant increase in risk of lung cancer associated with red meat, beef and fried meat was observed. The increase in risk was more evident in squamous cell lung cancer. This association remained after controlling for total energy and saturated fat intake, suggesting a possible role of heterocyclic amines in lung carcinogenesis.”

38.23 Vegetables

“12 studies showed a decreased lung cancer risk as vegetable consumption increased.” Albert (8).


38.24 Beta-Carotene Supplements

With fruit playing a positive role in cancer prevention, some suggested beta carotene supplements (an important ingredient in certain fruits):

“Beta-carotene and retinoids were the most promising agents against common cancers when the National Cancer Institute mounted a substantial program of population-based trials in the early 1980s. Both major lung cancer chemoprevention trials not only showed no benefit, but had significant increases in lung cancer incidence and in cardiovascular and total mortality. A new generation of laboratory research has been stimulated. Rational public health recommendations at this time include: 1) Five-A-Day servings of fruits and vegetables, a doubling of current mean intake; 2) systematic investigation of the covariates of extremes of fruit and vegetable intake; 3) discouragement of beta-carotene supplement use, due to adverse effects in smokers and no evidence of benefit in non-smokers.” Omenn (5) (6).

Indeed, the clinical trial was stopped because of the adverse impact of the
Beta Carotene. The reasons are unclear. The author concluded that there must be an important difference between concentrated vitamin supplements and fruit or vegetables which contained that ingredient. Patients should consult knowledgeable physicians and not simply accept theories proposed on the Internet or elsewhere.

38.3 DIET FOR LUNG CANCER PATIENTS

These studies lead to the question of whether tumors can be inhibited through a particular diet.

38.31 Clinical Trials with Vegetable Supplement

In one study, use of a vegetable supplement led to a longer life span for a group of patients with advanced cancer:

“Daily ingestion of SV (selected vegetables) was associated with objective responses, prolonged survival, and attenuation of the normal pattern of progression of stage IIIB and IV NSCLC. A large randomized phase III clinical trial is needed to confirm the results observed in this pilot study. In the study, the selected vegetable supplement includes “soybeans, mushrooms, mung beans, red dates, scallion, garlic, lentils, leek, Hawthorn fruit, onion, ginsengs, angelica root, licorice, dandelion root, senegal root, ginger, olive, sesame seeds, and parsley. The mix was blended, boiled, and then stored frozen.” (1).

What is the difference between this study and the beta-carotene study? Here, the supplement was simply a group of vegetables given in concentrated form. There, two specific vitamins were given.

38.4 FAMILY HISTORY OF LUNG CANCER AND ITS ROLE

Systems of genetic repair play a role in cancer making some individuals particularly susceptible to gene damage from smoking:

“The major risk factor for lung cancer is exposure to tobacco smoke. Exposure to radon, heavy metals used in smelting, and asbestos also greatly increases risks for lung cancer. However, only about 11% of tobacco smokers ultimately develop lung cancer, suggesting that genetic factors may influence the risk for lung cancer among those who are exposed to carcinogens.... Epidemiological studies show approximately 14-fold increased risks for lung cancer among average tobacco smokers and approximately 2.5-fold increased risks attributable to a family history of lung cancer after controlling for tobacco smoke... common genetic variants or polymorphism are hypothesized to affect lung cancer risk. Environmental carcinogenesis resulting from tobacco smoke exposure is a complex process that can involve activation of procarcinogens that lead to abduct formation and subsequent failure of DNA repair, which should normally remove these abducts. Studies comparing DNA repair capacity among newly diagnosed lung cancer patients and age-matched controls indicate significant differences between the two groups. DNA repair capacity influences risk for lung cancer among individuals.”

While tobacco is the primary risk factor, family history plays an important but subsidiary role. Those with a family history of lung cancer may have less of a capacity to repair smoking related DNA damage, therefore leading to increased incident of lung cancer.

How to Grow Sprouts: Sprouting seeds for good health!

How to Grow Sprouts: Sprouting seeds for good health!

Why Should We Eat Whole Foods? by Annemarie Colbin, Ph.D.

Info source: http://www.foodandhealing.com/articles/article-wholefoods.htm


Why Should We Eat Whole Foods?
by Annemarie Colbin, Ph.D.

For many years I have been teaching that it is a good idea to consume whole foods for our health and well-being. The reasons seemed obvious. Whole foods are those that nature provides, with all their edible parts.

Whole foods of vegetable origin include fresh vegetables and fruits; whole grains (millet, brown rice, oats, rye, whole wheat, buckwheat, quinoa, cornmeal); beans and legumes (lentils, chick peas, kidney beans, etc); nuts and seeds.

Whole foods of animal origin include eggs, small whole fish, seafood (shrimp, lobster, soft shell crabs), and small fowl. Under this model, when consuming larger animals (pork, beef, venison) the idea is to use as many parts as possible (muscle, kidney, heart, etc), including the bones to make stock, to maximize nutrient intake. Eating whole foods insures consumption of the maximum amount of original natural nutrients, in the right proportions.

Conversely, fragmented foods include all foods that are missing original parts: refined complex carbohydrates such as white flour and white rice (missing fiber and nutrients found in bran and germ); conversely, the bran and germ of grains (missing carbohydrates); sweeteners (crystallized sugars, syrups, concentrates -- all missing water, some missing most nutrients); refined and deodorized oils and fats (missing both their trace elements and the rest of the plant or animal).

Fragmented foods that have generally been considered healthful include juices and tofu (all missing fiber), bran, wheat germ (missing starch), and vitamin supplements (missing macro nutrients and whatever micro nutrients they do not contain). Fragmented, extracted, or concentrated nutrients may have medicinal applications.

A healthful regime would include at least 70-80% whole foods. How could anyone doubt the wisdom of this concept? If human beings are part of the earth, denizens of the ecosystem, we are programmed to survive on what the earth provides.

When we consume foods that are missing certain of their original ingredients, wouldn’t our bodies know that? Wouldn’t they respond in some unexpected manner to this deficiency?

For a long time, society ignored this question, even though studies had shown conclusively that various fragmented foods contributed to disease -- e.g., polished rice caused beri-beri,, and plain cornmeal brought on pellagra, both B-vitamin deficiencies.

But recently, there have been some studies that show more clearly that the body can distinguish between whole and fragmented foods, between whole foods and nutrients taken in the form of supplements -- and that whole foods have better health benefits than the individual nutrients.

For example, whole foods are more likely to protect against disease than their individual nutrients. According to Nan Kathryn Fuchs, Ph.D., in the September ‘98 Women’s HealthLetter, whole grains give better protection against chronic diseases than any of their component nutrients used as supplements.

One of the major benefits of eating whole grains is that they slow down the digestive process, thereby allowing better absorption of the nutrients. Their fiber content also regulates blood sugar by slowing down the conversion of starches into glucose.

Whole grains make favorable changes in the intestines, allowing healthful bacteria to keep disease-producing bacteria in check; they have strong anti-oxidant properties to help protect the body against free radicals, as well as phyto-estrogens and phytochemicals that break down carcinogenic substances. Most interestingly, grains have a more concentrated amount of these phytochemicals than fruits and vegetables.

Apparently, we don’t need much: a half cup of brown rice, a bowl of oatmeal, or a few slices of wholegrain bread may be quite sufficient. Here is a reminder of which are whole grains: in addition to those just mentioned, consider whole grain rye, barley, quinoa, amaranth, whole wheat, buckwheat or kasha, millet, and whole corn or (non-degermed) cornmeal.

Foods that are not whole grain: regular pasta, breakfast cereals (unless specifically made from whole grains), most breads (look for "wheat" in the ingredient list, and you’ll know it contains white flour), white rice, and degermed cornmeal.

Other phytonutrients that have been in the news for a while are the carotenoids such as beta carotene, which are in fact precursors to Vitamin A. However, their benefits are felt best when they are part of whole foods such as yams, carrots, and winter squash.

According to Jeffrey Bland, Ph.D., the incidence of macular degeneration, an eye disease that causes blindness, is considerably lower in persons who regularly consume these vegetables than in those who do not. Supplements of beta carotene, on the other hand, do not seem to offer such protection.

Insuring our nutritional health is therefore quite simple. We can do so by consuming daily one or two servings of whole grains, a serving of beans and/or animal protein, plenty of vegetables of many different colors, and fruit and nuts as snacks. Here is a great recipe, rich in carotene, tasty and easy to boot.

Resveratrol - What is

Info source: http://www.thefreedictionary.com/Resveratrol

Resveratrol is a natural compound found in grapes, mulberries, peanuts, and other plants or food products, especially red wine, that may protect against cancer and cardiovascular disease by acting as an antioxidant, antimutagen, and anti-inflammatory.

Top Cancer-Fighting Foods by webmd.com

Top Cancer-Fighting Foods by webmd.com

Source:
http://www.webmd.com/cancer/ss/slideshow-cancer-fighting-foods?ecd=wnl_din_030512


(1) Fighting Cancer by the Plateful
No single food can reduce your risk of cancer, but the right combination of foods may help make a difference. At mealtimes, strike a balance of at least two-thirds plant-based foods and no more than one-third animal protein. This "New American Plate" is an important cancer fighting tool, according to the American Institute for Cancer Research. Check out better and worse choices for your plate.
.
(2) Fighting Cancer With Color
Fruits and vegetables are rich in cancer-fighting nutrients -- and the more color, the more nutrients they contain. These foods can help lower your risk in a second way, too, when they help you reach and maintain a healthy body weight. Carrying extra pounds increases the risk for multiple cancers, including colon, esophagus, and kidney cancers. Aim for at least five servings a day, prepared in a healthy way.
.
(3) The Cancer-Fighting Breakfast
Folate is an important B vitamin that may help protect against cancers of the colon, rectum, and breast. You can find it in abundance on the breakfast table. Fortified breakfast cereals and whole wheat products are good sources of folate. So are orange juice, melons, and strawberries.
.
(4) More Folate-Rich Foods
Other good sources of folate are asparagus and eggs. You can also find it in chicken liver, beans, sunflower seeds, and leafy green vegetables like spinach or romaine lettuce. According to the American Cancer Society, the best way to get folate is not from a pill, but by eating enough fruits, vegetables, and enriched grain products.
.

(5) Pass Up the Deli Counter
An occasional Reuben sandwich or hot dog at the ballpark probably isn't going to hurt you. But cutting back on processed meats like bologna, ham, and hot dogs may help lower your risk of colorectal and stomach cancers. Also, eating meats that have been preserved by smoking or with salt raises your exposure to agents that can potentially cause cancer.
.
(6) Cancer-Fighting Tomatoes
Whether it's the lycopene -- the pigment that gives tomatoes their red color -- or something else isn't clear. But some studies have linked eating tomatoes to reduced risk of several types of cancer, including prostate cancer. Studies also suggest that processed tomato products such as juice, sauce, or paste increase the cancer-fighting potential.
.
(7) Tea's Anticancer Potential
Even though the evidence is still spotty, tea, especially green tea, may be a strong cancer fighter. In laboratory studies, green tea has slowed or prevented the development of cancer in colon, liver, breast, and prostate cells. It also had a similar effect in lung tissue and skin. And in some longer term studies, tea was associated with lower risks for bladder, stomach, and pancreatic cancers.
.

(8) Grapes and Cancer
Grapes and grape juice, especially purple and red grapes, contain resveratrol. Resveratrol has strong antioxidant and anti-inflammatory properties. In laboratory studies, it has prevented the kind of damage that can trigger the cancer process in cells. There is not enough evidence to say that eating grapes or drinking grape juice or wine can prevent or treat cancer.
.
(9) Limit Alcohol to Lower Cancer Risk
Cancers of the mouth, throat, larynx, esophagus, liver, and breast are all linked with drinking alcohol. Alcohol may also raise the risk for cancer of the colon and rectum. The American Cancer Society says that even the suggested daily limit of two drinks for men and one for women elevates the risk. Women at higher risk for breast cancer may want to talk with a doctor about what amount of alcohol, if any, is safe based on their personal risk factors.
.
(10) Water and Other Fluids Can Protect
Water not only quenches your thirst, but it may protect you against bladder cancer. The lower risk comes from water diluting concentrations of potential cancer-causing agents in the bladder. Also, drinking more fluids causes you to urinate more frequently. That lessens the amount of time those agents stay in contact with the bladder lining

.
(11) The Mighty Bean
Beans are so good for you, it's no surprise they may help fight cancer, too. They contain several potent phytochemicals that may protect the body's cells against damage that can lead to cancer. In the lab these substances slowed tumor growth and prevented tumors from releasing substances that damage nearby cells.

.
(12) The Cabbage Family vs. Cancer
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. These members of the cabbage family make an excellent stir fry and can really liven up a salad. But most importantly, components in these vegetables may help your body defend against cancers such as colon, breast, lung, and cervix.
.
(13) Dark Green Leafy Vegetables
Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids. These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.

.
(14) Protection From an Exotic Spice
Curcumin is the main ingredient in the Indian spice turmeric and a potential cancer fighter. Lab studies show it can suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers.

.
(15) Cooking Methods Matter
How you cook meat can make a difference in how big a cancer risk it poses. Frying, grilling, and broiling meats at very high temperatures causes chemicals to form that may increase cancer risk. Other cooking methods such as stewing, braising, or steaming appear to produce fewer of those chemicals. And when you do stew the meat, remember to add plenty of healthy, protective vegetables.
.
(16) A Berry Medley With a Punch
Strawberries and raspberries have a phytochemical called ellagic acid. This powerful antioxidant may actually fight cancer in several ways at once, including deactivating certain cancer causing substances and slowing the growth of cancer cells.

.
(17) Blueberries for Health
The potent antioxidants in blueberries may have wide value in supporting our health, starting with cancer. Antioxidants fight cancer by ridding the body of free radicals before they can do their damage to cells. Try topping oatmeal, cold cereal, yogurt, even salad with blueberries to boost your intake of these healthful berries.

.
(18) Pass on the Sugar
Sugar may not cause cancer directly. But it may displace other nutrient-rich foods that help protect against cancer. And it increases calorie counts, which contributes to overweight and obesity. Excess weight can be a cancer risk. Fruit offers a sweet alternative in a vitamin-rich package.

.
(19) Don't Rely on Supplements
Vitamins may help protect against cancer. But that's when you get them naturally from food. Both the American Cancer Society and the American Institute for Cancer Research emphasize that getting cancer-fighting nutrients from foods like nuts, fruits, and green leafy vegetables is vastly superior to getting them from supplements. Eating a healthy diet is best.

=== The end ===