Walnuts: Wise and Wonderful

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Walnuts

When it comes to cancer risk, walnuts are the most studied of the nuts. Walnuts contain disease fighting omega-3 fatty acids, antioxidants and phytosterols. Studies in animals have shown that the phytosterols in walnuts slow the growth of breast tumors. Their powerful antioxidant qualities fight inflammation that can lead to cancer and other diseases.
Walnuts also contain significant amounts of melatonin, necessary for the regulation of sleep. A good nights sleep = a stronger immune system = better resistance to infections and cancer. Don’t skimp on those zzz’s!

Added Benefits

Walnuts are full of nutrients that support normal nerve and brain function. They are well recognized for their heart healthy benefits and support in healthy cholesterol levels. Studies have also shown that people who eat walnuts are able to maintain their ideal weight over time. Just 1 oz of walnuts contains 2.5g of omega-3 fatty acids, 4g of protein and 2 g of fiber that help provide satiety. Maintaining a healthy weight is also important for cancer prevention. About 1-3 oz’s a day is all you need to get these amazing health benefits. They make a great snack all on their own, but I put them on my steel cut oats every morning, and throw them in to salads any chance I get. You can chop them and toss them on top of cooked vegetables or whole grains.

One of my favorite salads... 

“Apple Cranberry Walnut Salad” from Crème de la Crumb www.lecremedelacrumb.com Do you already eat walnuts? How do you incorporate them into your diet? Share your ideas below. email_signoff1

Strawberries: So Much More than Sweet!

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Strawberries

Who doesn’t love strawberries? They’re a sweet and scrumptious symbol of summer, but strawberries are not just a pretty face. They are high in ellagic acid, a phytochemical, shown to have anti-cancer properties such as preventing cancer cell growth. They’re also high in antioxidants, which fight free radicals and prevent them from damaging our cells.
Their high content of Vitamin C boosts the immune system – a strong immune system is your best defense against cancer.

Added Benefits

Their powerful antioxidant and anti-inflammatory qualities make them heart healthy, too. They’re also a good source of fiber, which is necessary for healthy digestion. One of my personal favorites, the Vitamin C in strawberries helps to keep your skin younger and healthier. Vitamin C is essential to the production of collagen, so eating foods rich in Vitamin C helps improve the skins elasticity. What’s not to love about that! Enjoy them fresh or frozen, but be sure to avoid the sugary, syrupy version!

Here’s a great simple way to use strawberries, other than for dessert!

“5 Ingredient Strawberry Salsa” from Gimme Some Oven www.gimmesomeoven.com Are you sad to see summer go? Share your favorite memory of summer 2015. email_signoff1

Salmon: Born to be Wild

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Salmon

Salmon is an excellent source of Omega-3 fatty acids known as essential fatty acids. These are vital for overall health and yet the body doesn’t make them, you must get them from food. Consumption of Omega-3’s has been associated with a decreased risk for several types of cancer, including breast cancer. Salmon is also a great source of lean protein. Anti-cancer nutrition plans recommend limiting your intake of red and processed meat, so salmon is a perfect replacement!
Include salmon or other small, oily cold-water fish in your diet at least once a week.

Added Benefits

Evidence shows that Omega-3’s have heart healthy benefits and can regulate your cholesterol triglyceride levels. A potent anti-inflammatory, they also help with arthritis and its associated joint pain. Having spent all my summers growing up with family on the Isle-of Lewis (the most northerly of the Hebridean islands off the north west coast of Scotland), I was spoiled by the beautiful, locally caught salmon that was a regular part of my diet. My older cousin Donald Murdo owned a boat that was part of the fishing fleet in the Stornoway harbor. Twice a week he would arrive home with fresh fish to share. Choose wild caught salmon versus farm raised, as the farm raised salmon have fewer Omega-3’s and may contain antibiotics and pesticides. Yuk!

A healthy twist on salmon that the whole family can enjoy!

“Salmon Tacos with Peaches and Fresh Basil” from Clean Eating Magazine

More of a classic!

“Balsamic Glazed Salmon” from wellplated.com Are you a fan of fishing for your own dinner? Share how and where you cast off! email_signoff1

Brussels Sprouts: Small but Mighty!

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Brussels Sprouts

This small member of the cruciferous vegetable family offers some mighty nutrients and cancer fighting qualities. No other group of vegetables has had more research into their effect on breast cancer prevention than the Brassica’s.
Eating these vegetables has been shown to reduce the levels of the troublesome estrogen in the body – particularly important in estrogen positive breast cancer. They’re also an ally in fighting inflammation and can protect against cell DNA damage.

Added Benefits

Brussels Sprouts are an excellent source of Vitamins C and K, not to mention other fabulous nutrients like folate, and manganese. They support the body in the detox process – always a good thing! Brussels Sprouts are an excellent source of Cysteine, one of the amino acids, which is a building block of proteins.  Oh, and you’ve got to love that they’re low in calories and high in fiber. Think you don’t like them? I understand! I didn’t eat Brussels Sprouts for years, because my memory of them was the yellow, soggy, boiled version I grew up being forced to eat. Thankfully, my dad would take a few off my plate when my mum wasn’t looking to help me out :) Now I can’t get enough of them. The key is to NOT overcook them, that is when they get smelly. Cut them into quarters and either steam them or roast them. They’re delicious roasted with some olive oil, red onions and balsamic vinegar. Here is a simple and delicious recipe for you to try, courtesy of my Nutritionist and friend, Lindsay Kluge, Ginger Tonic Botanicals. Lindsay is an expert in herbal medicine and nutrition. Check out her new tea line while you’re at it. Delicious! Quick and easy sautéed cauliflower and Brussels sprouts
  • ½ head of cauliflower
  • 1 dozen Brussels sprouts
  • Chop the cauliflower into thin slices and chop the sprouts in half.
  • In a large sauté pan, melt 2 tbsp olive oil (or coconut oil) and 2 tbsp ghee. Once melted and hot, add the chopped vegetables and sauté on high heat until the cauliflower is browned and slightly crispy. Remove from heat and add a dash or pepper and salt and onion or garlic powder. Serve with a side of 1/2 cup brown rice.
Do you have a funny childhood story about eating Brussels Sprouts? Share below so we can all sympathize and have a chuckle! email_signoff1