AbOuT GiNsEnG

Ginseng is the most famous Chinese herb. It is the most widely recognized plant used in traditional medicine. Various forms of ginseng have been used in medicine for more than 7000 years. Several species grow around the world, and though some are preferred for specific benefits, all are considered to have similar properties as an effective general rejuvenator.

The name panax is derived from the Greek word panacea meaning, "all healing" and the benefits of ginseng are recognized as such. Ginseng is commonly used as an adaptogen, meaning it normalizes physical functioning depending on what the individual needs (for example, it will lower high blood pressure, but raise low blood pressure).

It is also used to reduce the effects of stress, improve performance, boost energy levels, enhance memory, and stimulate the immune system. Oriental medicine has deemed ginseng a necessary element in all their best prescriptions, and regards it as prevention and a cure. It is said to remove both mental and bodily fatigue, cure pulmonary complaints, dissolve tumors and reduce the effects of age.

Ginseng is native to China, Russia, North Korea, Japan, and some areas of North America. It was first cultivated in the United States in the late 1800's. It is difficult to grow and takes 4-6 years to become mature enough to harvest. The roots are called Jin-chen, meaning 'like a man,' in reference to their resemblance to the shape of the human body.

Native North Americans considered it one of their most sacred herbs and add it to many herbal formulas to make them more potent. The roots can live for over 100 years.

Ginseng contains vitamins A, B-6 and the mineral Zinc, which aids in the production of thymic hormones, necessary for the functioning of the defense system. The main active ingredients of ginseng are the more than 25 saponin triterpenoid glycosides called "ginsenosides". These steroid-like ingredients provide the adaptogenic properties that enable ginseng to balance and counter the effects of stress. The glycosides appear to act on the adrenal glands, helping to prevent adrenal hypertrophy and excess corticosteroid production in response to physical, chemical or biological stress.

Studies done in China showed that ginsenosides also increase protein synthesis and activity of neurotransmitters in the brain. Ginseng is used to restore memory, and enhance concentration and cognitive abilities, which may be impaired by improper blood supply to the brain.

Ginseng helps to maintain excellent body functions. Siberian ginseng has been shown to increase energy, stamina, and help the body resist viral infections and environmental toxins. Research has shown specific effects that support the central nervous system, liver function, lung function and circulatory system.

Animal studies have shown that ginseng extracts stimulate the production of interferons, increase natural killer cell activity, lower cholesterol and decrease triglyceride levels. Men have used the herb to improve sexual function and remedy impotence. Ginseng is believed to increase estrogen levels in women and is used to treat menopausal symptoms.

It is also used for diabetes, radiation and chemotherapy protection, colds, chest problems, to aid in sleep, and to stimulate the appetite.

Part used: Whole root. Powdered in capsules, as an ingredient in many herbal formulas, and as a tea.

Common Use: Ginseng is one of the most popular healing herbs used today throughout the world. It increases mental and physical efficiency and resistance to stress and disease. Ginseng's adaptogenic qualities help balance the body, depending on the individual's needs. It is known to normalize blood pressure, increase blood circulation and aid in the prevention of heart disease.

Care: A perennial herb with a large, slow growing root. Requires a loose, rich soil, with a heavy mulch of leaves and only 20% sun.

GrEeN TeA-ThE NuTrItIoUs DrInK

Green Tea and Your Health

There's quite a buzz these days surrounding green tea and its many health benefits, including weight loss. From books to magazines to the "Oprah," show, everyone is talking about green tea. So what exactly is green tea and what is so special about it?

Green tea is derived from the leaves of the Camellia sinensis plant and is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG), which is a powerful antioxidant. Although green, oolong, and black teas all come from the leaves of the Camellia sinensis plant, green tea leaves are steamed, which prevents the EGCG from being oxidized. Black and oolong tea leaves are fermented, which means the EGCG is converted into other compounds that are not nearly as effective in fighting and preventing various diseases.

For approximately 4,000 years, green tea has been used by the Chinese as a medicine to treat everything from headaches to depression. Today, scientific research is providing hard scientific evidence for the health benefits of drinking green tea. A study published in 1994 in the Journal of the National Cancer Institute indicated that drinking green tea reduced the risk of esophageal cancer in both Chinese men and women by almost 60 percent. More recently, in 2004, Harvard Medical School researchers found that a compound in green tea inhibits the growth and reproduction of cancer cells associated with Barrett's esophagus (a condition caused by stomach acid rising up into the esophagus causing the cells lining the esophagus to change, raising the risk of esophageal cancer by 30 to 40 times). Also, research indicates that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good cholesterol (HDL) to bad cholesterol (LDL). A few other medical conditions in which drinking green tea is said to be helpful is cancer prevention, cardiovascular disease, decreased risk of stroke, rheumatoid arthritis, infection, impaired immune function, fighting cavities, and slowing down potentially harmful blood clotting.

There is also scientific evidence showing that green tea also promotes weight loss. In the November 1999 issue of the American Journal of Clinical Nutrition, researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

There are a variety of green tea flavors, including apricot, cocomint, mandarin, ginseng, and many others. Green tea is also available in decaf, so no need to worry about caffeine, although regular green tea has less caffeine than coffee, with a 6-oz cup of coffee having 100 mg of caffeine compared to a 6-oz cup of green tea having only 30 mg. Also, you get the same benefits from the green tea no matter if it is hot or iced. You can even cook with green tea.

JuSt SoMe ReCiPeS FrOm ThE TeAcHeR..

Yesterday my youngest child got a list of recipes from his Malay Language teacher.Actually the recipes was not meant for them to try but it was mainly to pick out some sentences.Here's the recipes just to share with u.And it's in malay again...hehehe


Kek Keju Cheddar(Cheddar Cheese Cake)

Bahan2nya:

Bahan A:
250gm mentega
230gm gula

Bahan B:
4 biji telur

Bahan C:
100gm keju cheddar,didadu kecil,(sedikit diparut,untuk tabur diatas kira kira 2 sudu makan)

Bahan D:
100ml susu cair dalam kotak
280gm tepung naik sendiri
1 sudu teh serbuk penaik(baking powder)


Peraturannya:
Gunakan loyang untuk kek lapis biasa.Gris sekelilingnya dan alas dasar loyang dengan kertas kek.Panaskan ketuhar 15 darjah celcius.
Putar bahan A sehingga lembut dan gebu.
Masukkan bahan B dan putar lagi sehingga lembut dan tidak berbintik2.
Masukkan bahan C iaitu hanya keju dadu dan putar lagi sehingga sebati.
Masukkan bahan D dan putar lagi sehingga sebati.
Tuang dalam loyang yang sudah digris terlebih dahulu.Bakar selama 45minit dengan kepanasan di antara 150 hingga darjah Celcius,bergantung kepada ketuhar masing2.

Perhatian
Hanya gunakan 2 sudu makan sahaja parutan keju untuk ditabur.Lebihannya dimasukkan ke dalam adunan.Keju untuk tabur sebaik2nya dipatahkan kecil2 supaya bila masak kelak kek mudah dipotong.

Kek yang sudah masak,dibiarkan sebentar di dalam loyang sehingga sejuk sedikit.Kemudian barulah dikeluarkan dan disejukkan di atas redai.


Kentang Sumbat(Stuffed Potatoes)

Bahan2nya:
4 biji ubi kentang yang besar-jumlah beratlebih kurang
20 gram mentega,dicairkan
Sedikit lada hitam yang baru dikisar kasar
3 sudu makan penuh sayur campur
1 sudu makan daun ketumbar,dirampai
100 gram daging dikisar kasar
70 gram parutan keju cheddar
25 gram bawang dicincang
Garam secukup rasa

Peraturannya:
Kentang dicuci bersih dan dilap hingga kering,kemudian dicocok2 dengan pisau dan dibakar selama 1 jam dengan kepanasan 180 darjah Celcius.
Daging kisar,disangai sebentar dan diketepikan.
Kentang yang sudah dibakar disejukkan dan dibelah 2.Dengan menggunakan sudu teh,perlahan2 kerok keluar isi dengan meninggalkan kulitnya 1 cm tebal.
Isi kentang dimasukkan ke dalam mangkuk yang berisi mentega cair.Lenyek hingga rata.Tabur sedikit garam dan lada hitam.Masukkan sayur campur,daun ketumbar,keju dan daging sangai dan gaul hingga rata.Ambil sedikit adunan kentang dan sumbat semula ke dalam kulit kentang.Kemaskan supaya kemas dan rata.Atur di dalam pembakar dan bakar selama lebih kurang 30 minit dengan kepanasan 180 darjah Celcius sehingga warnanya bertukar menjadi keemasan.
Enak dimakan begitu sahaja atau dengan sos cili dan tomato.



Kek Lapis Prune

Bahan2nya:
5 putih telur
25 kuning telur
500 gram mentega
180 gram all purpose cake flour
220 gram gula castor
4 sudu makan susu pekat
1 sudu makan pure esen vanila
340 gram pitted prunes(prune tanpa biji) hiris
1 tin kek 9"x 9"x 3"-gris sekeliling dengan mentega dan alas dasarnya dengan kertas kek

Peraturannya:
Pukul mentega,susu dan vanila sehingga kembang.Masukkan 100 gram gula.Pukul lagi hingga gulanya larut.Ketepikan.
Pukul 5 putih telur hingga kembang.Masukkan 120 gram gula.Pukul lagi sehingga rata,baru masukkan semua kuning telur dan pukul sehingga adunannya kembang.
Masukkan adunan A ke dalam adunan B dan pukul low speed sehingga rata.Tuangkan tepung dan gaul rata.
Cara membakar-ganakan grill,panaskan sehingga 3.5,kemudian panaskan tin kuih sehingga kertasnya bertukar warna.Keluarkan dan tuangkan 1 senduk adunan ke dalam tin,ratakan.Grill sehingga warnanya coklat.Setelah itu tuangkan 1 senduk adunan di atasnya dan ratakan.Tabur hirisan prune,sehingga menutup permukaannya,tetapi jangan terlalu rapat.Grill lagi sehingga coklat.Ulang lagi dengan satu lapis berprune sehingga habis.
Bila sampai ke lapisan terakhir dan bila warna permukaannya menjadi coklat,tutup tin kuih dengan sebarang tudung periuk foil dan segera buka oven biasa dengan kepanasan 120 darjah ,bakar lagi selama 10 minit.Apabila sudah masak,keluarkan dan buka tutupnya,biarkan sejuk baru boleh di potong.



Ayam Penyet

Bahan2nya:
1 1/2 kg peha ayam (kira2 6 keping ,jangan buang kulitnya,cuci bersih dan toskan)
1500ml air
3 batang serai,bahagian putihnya sahaja dititik
3 hiris lengkuas dititik
6 biji bawang putih dihiris
1 sudu makan ketumbar ,ditumbuk kasar dengan 1/2 sudu makan jintan halus(jintan putih)
1 ibu jari halia dititik
4 helai daun salam
4 sudu makan rata gula tanjung
2 sudu makan rata garam

Peraturannya:
Masukkan semua bahan ke dalam periuk,kecuali ayam.Gaul rata dan rasa.Jika kurang garam,tambah sedikit lagi.Setelah puas hati dengan rasanya,barulah dimasukkan ayam.Tentukan bahawa airnya cukup2 menutup ayam.Jika kurang,tambah sedikit lagi.Tenggekkan periuk di atas dapur dengan api yang sederhana besarnya.Masak ayam sehingga mendidih di antara 15 dengan 20 minit.Setelah mendidih,matikan api.Keluarkan kepingan ayam dan masukkan di dalam tapis.Biarkan sehingga ia benar2 sejuk.
Sementara menantikan ayamnya sejuk,tapis air rebusan ayam.Air yang jernih diketepikan untuk dibuat sup.Ketumbar dan jintan halus harus dikeluarkan dan digaul rata dengan kepingan ayam.
Ayam yang sudah direbus,sebaik2nya disimpan semalaman di dalam peti sejuk.Masukkan sedikit air rebusan di dalam ayam tadi.Goreng ayam ini pada keesokan hari.Tetapi boleh juga digoreng bila kepingan ayam ini sudah betul2 sejuk.Goreng dengan minyak yang banyak sehingga masak dan garing.Sajikan dengan sup asam,nasi serta tahu dan tempeh goreng,kangkung rebus kering dan sambal lada padi.

AbOuT FoOd PoIsOnInG

In most cases of foodborne illness (food poisoning), symptoms resemble intestinal flu and last a few hours to several days. But in cases of botulism, or when food poisoning strikes infants, the ill, the elderly, or those with compromised immune systems, life-threatening complications can result.

Microscopic organisms that cause foodborne illness are everywhere-in the air, soil, water, and in human and animal digestive tracts. Most are capable of growing undetected in food because they do not produce an "off" odor, color, or texture. The only way these microbes can be prevented from causing human illness is by handling and storing food safely.

Bacteria

SALMONELLA

Disease: Salmonellosis

Source: Spread when contaminated food (meat, poultry, eggs) is eaten raw or undercooked. Also, when cooked food comes in contact with contaminated raw food, or when an infected person prepares food.

Symptoms (after eating): Onset: 6-48 hours; nausea, fever, headache, abdominal cramps, diarrhea, and vomiting lasting 2-7 days. Can be fatal to infants, the elderly, the infirm, and the immune-compromised.

Prevention: Separate raw foods from cooked foods. Thoroughly cook meat, poultry, and eggs. Consume only pasteurized milk, dairy products, and egg nog. Don't leave food at room temperature over 2 hours. Refrigerate below 40 degrees F.

STAPHYLOCOCCUS AUREUS

Disease: Staph

Source: Carried by people on skin, in boils, pimples, and throat infections; spread when carriers handle food. Staph bacteria produce toxins (poisons) at warm temperatures. Meat, poultry, salads, cheese, eggs, custards, and cream-filled desserts are susceptible foods.

Symptoms (after eating): Onset: 1-8 hours; vomiting, diarrhea, nausea, and abdominal cramps lasting 1-2 days. Rarely fatal.

Prevention: Cooking won't destroy staph poison, so practice good personal hygiene and sanitary food handling. Don't leave perishable food unrefrigerated over 2 hours. For quick cooling, place hot food in small containers no more than 4 inches deep; cover when cool and refrigerate.

CLOSTRIDIUM BOTULINUM

Disease: Botulism

Source: Most common in low acid foods canned improperly at home. The presence of these bacteria or their poisons is sometimes signaled by clear liquids turned milky, cracked jars, loose or dented lids, swollen or dented cans, or an "off" odor. Recently, botulism has also been associated with low oxygen cooked foods (i.e. foil wrapped; vacuum packaged) which have been held at room temperatures for long periods of time.

Symptoms (after eating): Onset: 4-72 hours; nervous system disturbances such as double vision, droopy eyelids, trouble speaking, swallowing, breathing. Untreated botulism can be fatal. If you or a family member have botulism symptoms, get medical help immediately. Then call health authorities.

Prevention: Carefully examine canned goods (particularly those canned at home), and don't use any canned goods showing danger signs. Also, cook and reheat foods thoroughly, keep cooked foods hot (above 140 degrees F) or cold (below 40 degrees F) and divide large portions of cooked food into smaller portions for serving and cooling.

CLOSTRIDIUM PERFRINGENS

Disease: Perfringens food poisoning

Source: "Buffet germ" that grows rapidly in large portions of food that cool slowly. It grows in chafing dishes which may not keep food sufficiently hot and in the refrigerator if food is stored in portions too large to cool quickly.

Symptoms (after eating): Onset: 8-24 hours; diarrhea, gas pains, nausea, and sometimes vomiting lasting only a day. Usually mild, but can be serious in ulcer patients, the elderly, ill, or immune-compromised.

Prevention: Keep food hot (above 140 degrees F) or cold (below 40 degrees F). Divide bulk cooked foods into small portions for serving and cooling. Reheat leftovers to at least 165 degrees F. Take special care with poultry, stew, soup, gravy, and casseroles.

CAMPYLOBACTER JEJUNI

Disease: Campylobacteriosis

Source: Contracted from untreated drinking water, infected pets, and when contaminated meat, poultry, milk, or shellfish is eaten raw or undercooked. Symptoms (after eating): Onset: 2-10 days; severe diarrhea (possibly bloody), cramps, fever, and headache lasting 1-10 days.

Prevention: Don't drink untreated water or unpasteurized milk. Wash hands, utensils and surfaces that touch raw poultry or meat. Thoroughly cook meat, poultry, and seafood.

LISTERIA MONOCYTOGENES

Disease: Listeriosis

Source: Common in nature, food processing environments, and intestinal tracts of humans and animals. Spread in untreated water, unpasteurized milk and dairy products, raw meat and seafood, plus raw vegetables fertilized with infected manure.

Symptoms (after eating): Onset: 2-30 days. Adults can develop fever, chills, and intestinal flu-like symptoms. Infants may vomit, refuse to drink, or have trouble breathing. Possible complications-meningitis, meningo-encephalitis, blood poisoning, spontaneous abortion, stillbirths. Rare, but can be fatal. Pregnant women, newborns, the elderly, infirm, and immune-compromised are most at risk.

Prevention: Avoid raw milk and cheese made from unpasteurized milk. Follow keep refrigerated labels, observe sell by and use by dates, and thoroughly reheat frozen or refrigerated processed meat and poultry products before eating.

SHIGELLA BACTERIA

Disease: Shigellosis

Source: Spread when human carrier with poor sanitary habits handles liquid or moist food that is not thoroughly cooked afterwards. Shigella multiply at room temperature. Susceptible foods include poultry, milk and dairy products, salads, and other foods that require a lot of mixing and handling and no further heat treatment.

Symptoms (after eating): Onset: 1-7 days; abdominal pain, diarrhea, fever, sometimes vomiting, and blood, pus or mucus in stool; lasts 5-6 days. Most serious in infants, the elderly, infirm, or immune-compromised.

Prevention: Practice good personal hygiene and sanitary food handling (wash hands thoroughly and frequently). Also, avoid leaving perishable foods unrefrigerated over 2 hours and cook food thoroughly (reheat to at least 165 degrees F). Do not prepare food when ill with diarrhea or vomiting.

ESCHERICHIA COLI O157:H7

Disease: Hemorrhagic colitis

Source: Serotype 0157:H7 toxin contracted by drinking water which contains raw sewage (usually during travel). Also, can occur in raw or rare ground beef and unpasteurized milk.

Symptoms (after eating): Onset: 3-4 days; severe abdominal cramps followed by diarrhea (often bloody), nausea, vomiting, fever lasting to 10 days. May require hospitalization. Possible complication-Hemolytic Uremic Syndrome (HUS), a urinary tract infection capable of causing kidney failure in children.

Prevention: Don't drink untreated water or unpasteurized milk. Thoroughly cook food and reheat it to at least 165 degrees F. Don't leave perishable food unrefrigerated over 2 hours.

Viruses

HEPATITIS A

Disease: Infectious hepatitis

Source: Contracted when shellfish, harvested from water polluted by raw sewage, is eaten raw. Also spread by human carriers who prepare and serve uncooked food.

Symptoms (after eating): Onset: 14-50 days; fatigue, fever, nausea, vomiting, abdominal cramps, appetite loss, followed by liver enlargement, jaundice, and darkened urine. May cause liver damage and death.

Prevention: Avoid untreated drinking water and cook shellfish thoroughly. Also, practice good personal hygiene, handle all foods in a sanitary manner, and keep raw and cooked foods separated.

NOROVIRUSES

Disease: Viral gastroenteritis

Source: A group of viruses contracted when contaminated shellfish is eaten raw or partially cooked. Also, spread by infected people who prepare food when they are ill with these viruses.

Symptoms (after eating): Onset: 24-48 hours; diarrhea, vomiting, nausea, abdominal cramps, fever, chills, and body aches.

Prevention: Cook shellfish thoroughly. Practice good personal hygiene and handle food in sanitary manner. Do not prepare or serve food when ill with diarrhea or vomiting.

Molds

MYCOTOXINS

Disease: Mycotoxicosis

Source: Many foods are susceptible to a wide variety of molds. Some mycotoxins (poisons produced by molds) can be harmful if consumed in large amounts. When it occurs, mycotoxicosis is usually traced back to beans, peanuts, corn, and other grains that have been stored in warm moist places.

Symptoms (after eating): May cause liver and/or kidney disease. (This depends on the amount of mycotoxin and length of exposure.)

Prevention: Store foods properly, and check for visible mold and "off" color, odor, or texture. Discard contaminated food and clean container or storage area. (Hard cheeses, salami, or dry cured country ham may be salvaged by cutting out an inch of product on all sides and below the moldy area.)

Bacteria, Viruses, Molds

Protozoa exist in the intestinal tract of humans and are expelled in feces. Contamination of foods can occur when sewage is used to enrich garden or farm soil, and as a result of hand-to-food contact during food preparation. Chief sources are untreated water and foods that require much handling. Giardiasis and Amebiasis (Amoebic Dysentary) are human diseases caused by protozoa. Symptoms include diarrhea, abdominal pain, nervousness, loss of weight, and fatigue. Anemia may also be present. Illness can be prevented by sanitary handling of foods, avoidance of raw fruits and vegetables in areas where the protozoa are common, and proper sewage disposal.

About Bacteria, Viruses, Molds

Organisms that depend on nutrients from a living host to complete their life cycle are called parasites. Trichinosis and Toxoplasmosis are two human diseases caused by parasites. The source of Trichinosis is undercooked pork or game infected by Trichinella spiralis larvae. Thorough cooking kills the larvae. Fecal waste from infected cats is the source of Toxoplasmosis. It is prevented by sanitary food handling practices and thorough cooking of poultry and meat (particularly lamb and pork). Because newborns are at greatest risk, pregnant women should wash hands thoroughly after petting cats and avoid changing cat litter boxes.

SuPeR ReCiPiEs FoR SuPeR FoOdS

Delicious ways to get the power foods your body needs

There are some powerfully protective and health-promoting nutrients that we know about these days. Can you say lycopene, carotenoids, or vitamin C?

Some are vitamins or minerals, some are phytochemicals, and some are things that aren't even digested (soluble and insoluble fibers). And there are certain foods that -- because they contain impressive amounts of several powerhouse nutrients -- just seem to be "super" foods.

We aren't talking about spending money on megavitamin supplements or exotic plant extracts. If we map the food sources for all these super-nutrients, we find a clearly marked path toward certain fruits and vegetables, along with other plant foods like beans and whole grains.

But frankly, most people probably won't heed these life-enhancing suggestions if it means significantly changing what, where, or how they eat. Many people would rather pop a pill and call it a day. I hear it all the time. People say to me: "Just tell me what to take."

So let's get some inspiration going by proclaiming this Super-Foods Week -- and it's all about pumping particularly protective foods into your daily diet.

These foods are so chock full of protective nutrients and energy-boosting vitamins that eating them is almost like taking a vitamin supplement -- but better. The great part about these super-foods is that they come with a nature-made balance of nutrients, phytochemicals, and fiber. There are probably all sorts of health benefits to these components that we haven't even discovered yet. Just this month, the Journal of Nutrition published a study indicating that a phytochemical found in spinach may help protect against prostate cancer.

I've got my own mental list of what I would pick as the top 10 or 15 super-foods, but I was curious to find out what foods would make the lists of people who work for top nutrition organizations and health newsletters.

Melanie Polk, RD, director of nutrition education for the American Institute for Cancer Research, stresses the importance of eating a large variety of plant foods. But she was able to help me in my quest for the top 10 super-foods.

Calling on what she has read recently about various nutrients and cancer prevention, she gave me this list off the top of her head:

• Broccoli
• Sweet potatoes
• Beans of all types
• Kale (or other leafy greens like spinach)
• Red bell peppers
• Tomatoes, raw or cooked
• Whole wheat (or other whole grains like quinoa or bulgur)
• Oats
• Apples
• Berries

(Polk also noted that kiwi and cantaloupe would make her top 20 list)

The Environmental Nutrition Newsletter, meanwhile, named these 15 foods as "super foods for super health" in its April 2004 issue (listed alphabetically):

• Avocados
• Blueberries
• Brazil nuts
• Broccoli
• Butternut squash
• Edamame
• Flaxseed
• Kale
• Kiwi
• Lentils
• Onions
• Quinoa
• Sardines
• Tomatoes
• Yogurt

Did you see some things on the lists that you like? We'll help you get started today with three super-nutritious recipes, all of which contain several of the super-foods listed above.

Power Minestrone

Journal as: 1 cup hearty stew, chili, starches soup

5 cups low-sodium beef broth (canned or from a packet reconstituted with water)
3 carrots, diced
3 large outer stalks of celery, sliced on a diagonal
1 onion, chopped
3 to 4 cloves garlic, minced, or pressed
1 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/4 teaspoon pepper
15-ounce can red kidney beans, drained and rinsed (or use Great Northern beans)
15-ounce can Italian-style stewed tomatoes (or use regular stewed tomatoes)
2 cups zucchini, halved lengthwise and sliced
1/2 cup whole-wheat or part whole-wheat macaroni (or similar pasta)
4 tablespoons freshly grated Parmesan cheese (optional)

• In a large saucepan, combine broth, carrot, celery, onion, garlic, basil, oregano, and pepper. Bring to a boil; reduce heat. Cover; simmer for 15 minutes.
• Stir in beans, tomatoes, zucchini, and macaroni. Return to boiling; cover and reduce heat to simmer. Cook 10 minutes more or until vegetables are tender.
• Ladle into serving bowls and sprinkle Parmesan cheese over each if desired.

Yield: 5 servings.

Per serving: 228 calories, 13.5 g protein, 38.5 g carbohydrate, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 10.5 g fiber, 618 mg sodium (if using less-sodium beef broth). Calories from fat: 9%.

Nutrients: 161% Daily Value for vitamin A, 44% DV for vitamin C, 20% DV for selenium, 48% DV for folic acid.

Roasted Garlic & Chicken in Foil

Journal as: 1 serving lean meat with 1 teaspoon fat + 1 cup vegetables without added fat

Canola or olive oil nonstick cooking spray
2 boneless, skinless chicken breasts
Black pepper to taste
Seasoning salt to taste (optional)
2 teaspoons olive oil
6 garlic cloves, peeled
1/2 onion, sliced thin
1 1/2 medium sized carrots (or 1 large), sliced thin
1 medium potato, peeled and sliced thin (or use a sweet potato)
1 tomato, sliced
1 teaspoon dried chervil or other herb of your choice
2 tablespoons dry white wine, champagne, apple juice, or chicken broth

• Preheat oven to 350 degrees. Put a 2 1/2-foot-long piece of foil in a 9 x 13-inch baking pan. Coat top of foil with nonstick cooking spray.
• Lay chicken breasts in the middle of foil. Sprinkle tops with pepper and seasoning salt to taste, if desired. Put olive oil in a small cup. Peel garlic cloves and dip in oil. Drop 3 garlic cloves evenly over each chicken breast.
• Lay onion slices over the chicken. Spread carrots, then potato slices, over the top. Top with tomato slices.
• Sprinkle each piece with chervil. Drizzle remaining olive oil over the chicken, then drizzle with wine.
• Fold foil over to wrap chicken and vegetable mixture well. Bake for 1 hour or until done. Cut into center of chicken to make sure chicken is cooked through.
• To serve, make sure every portion has a chicken breast and a sampling of the various vegetables. Drizzle some of the juices over the top.
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To double this recipe, make two foil-wrapped chicken-and-vegetable packages. They will both fit in the 9 by 13-inch baking pan and will still bake for 1 hour.

Yield: 2 servings.

Per serving: 321 calories, 31 g protein, 33 g carbohydrate, 6.5 g fat, 68 mg cholesterol, 4 g fiber, 110 mg sodium (seasoning salt is optional). Calories from fat: 19%.

Nutrients: 196% Daily Value for vitamin A, 57% DV for vitamin C, 23% DV for vitamin E, 53% DV for selenium, 20% DV for folic acid.

Deluxe Spinach Salad

Journal as: 1 1/2 cups vegetables without added fat + 1/4 cup legumes without added fat + 1 ounce low-fat cheese + 1 ounce moderate-fat meat without added fat + 1 teaspoon oil
OR
1 small side salad, mixed

Salad:
2 cups Roma tomatoes, chopped
1 red or yellow bell pepper, seeded and finely chopped
15-oz can red kidney beans, rinsed and drained (1 3/4 cup)
6 green onions, sliced or chopped
6 oz. bottle artichoke hearts in water
2 1/4-oz. can sliced black olives, drained (optional)
1 cup fresh basil leaves, washed and patted dry (tear large leaves in half)
10 cups fresh spinach leaves, washed and patted dry (tear large leaves in half)
3 tablespoons grated Parmesan cheese
5 strips Louis Rich Less Fat Turkey Bacon, cooked over low heat until crisp, then crumbled

Balsamic Dijon Dressing:
1/4 cup balsamic vinegar (or red wine vinegar)
1 tablespoon honey
2 tablespoons low-fat or light mayonnaise
1 1/2 teaspoons Dijon-style mustard
1 tablespoon olive oil
1/2 teaspoons pepper
1 large or 2 small garlic cloves, pressed or minced

• In a bowl, toss tomatoes, bell pepper, beans, onions, artichoke hearts, and olives if desired. Refrigerate until needed.
• In small food processor, blender, or with a whisk in a bowl, mix dressing ingredients and blend until smooth. Refrigerate until needed.
• Right before serving, toss tomato-bean mixture with basil and spinach leaves. Drizzle with dressing (you may want to reserve a small amount of dressing in case someone wants to add more at the table). Sprinkle Parmesan cheese and turkey bits over the top.
• 
  

Yield: 5 servings.

Per serving: 229 calories, 12.5 g protein, 31.5 g carbohydrate, 7.5 g fat, 1.9 g saturated fat, 15.5 mg cholesterol, 12 g fiber, 558 mg sodium. Calories from fat: 28%.

Nutrients: 116% Daily Value for vitamin A, 144% DV for folic acid, 134% DV for vitamin C, 38% DV for vitamin E, 39% DV for iron, 45% DV for magnesium, 51% DV for potassium.

EaTiNg FoR A HeAlThY HeArT

Eat Healthy to Help Prevent Heart Disease

What kill people most? Heart disease. It’s the No.1 cause of death in the world.

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber.
• 
  

Eat less Fat

Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.

Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber

Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

Diet Tips for a Healthy Heart

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.
• 
  

Instead of:	Do This:
whole or 2 percent milk, and cream	use 1 percent or skim milk
fried foods	eat baked, steamed, boiled, broiled, or microwaved foods
lard, butter, palm, and coconut oils	cook with unsaturated vegetable oils, such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut
fatty cuts of meat, such as prime rib	eat lean cuts of meat or cut off the fatty parts
one whole egg in recipes	use two egg whites
sour cream and mayonnaise	use plain low-fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream
sauces, butter, and salt	season vegetables with herbs and spices
regular hard and processed cheeses	eat low-fat, low-sodium cheeses
salted potato chips and other snacks	choose low-fat, unsalted tortilla and potato chips and unsalted pretzels and popcorn

Read the Food Label

The food label can help you eat less fat and sodium, fewer calories, and more fiber.

Look for certain words on food labels. The words can help you spot foods that may help reduce your chances of getting heart disease. The FDA has set rules on how these words can be used. So, if the label says “low-fat,” the food must be low in fat.

Look at the side or back of the package. Here, you will find “Nutrition Facts.” Look for these words:

• Total fat
• Saturated fat
• Cholesterol
• Sodium.

Look at the % Daily Value listed next to each term. If it is 5% or less for fat, saturated fat, cholesterol, and sodium, the food is low in these nutrients.

That’s good. It means the food fits in with a diet that may help reduce your chances of getting heart disease.

Tips for Losing Weight

• Eat smaller portions.
• Avoid second helpings.
• Eat less fat by staying away from fried foods, rich desserts, and chocolate candy. Foods with a lot of fat have a lot of calories.
• Eat more fruits and vegetables.
• 
  

Eating for a Healthy Heart

You can lower your chances of getting heart disease. One way is through your diet.

Remember:

• Eat less fat and sodium.
• Reduce your calories if you’re -over--weight.
• Eat more fiber.
• Eat a variety of foods including plenty of bread, rice, cereal, fruit and vegetables.
• If you drink beer, wine, or other alcoholic beverages, do so in moderation.
• 
  

Some Other Things You Can Do

Ask your doctor to check your cholesterol level. This is done with a blood test. The test will show the amount of cholesterol in your blood with a number. Below 200 is good. The test will also show the amount of “good” and “bad” cholesterol. Your doctor can tell you more about what these numbers mean.

If your cholesterol is high, your doctor may suggest diet changes, exercise, or drugs to bring it down.

Regular exercise–such as walking, swimming, or gardening–can help you keep your weight and cholesterol down.

FoOdS ThAt CaN CaUsE DiAbEtEs

Obesity and type 2 diabetes are both on the rise. At the same time, people in the U.S. are drinking more soft drinks. Recent studies show a link between the sugar-sweetened drinks that children drink and their risk of obesity.

Researchers wanted to know if the same link exists in adult women. Also, they wanted to know if drinking more sugar-sweetened drinks increases women's risk of getting type 2 diabetes.

Who was studied?

In all, 51,603 women were studied. None of them had diabetes when the study began. They were followed for 8 years.

How was the study done?

Researchers asked these women for diet and body weight information in 1991, 1995, and 1999.

They asked participants how much soda they drank and what kind: sugar-sweetened ("regular") or diet. They also asked how much fruit punch and fruit juice they drank. Researchers determined who drank more of these beverages and who cut down on them as the study went on.

Women who were diagnosed with diabetes during the study years reported this to the researchers.

What did the researchers find?

Women who drank more sugar-sweetened soft drinks as the study went on gained the most weight. Women who cut down on soft drinks as the study went on gained less weight.

Women who drank more soft drinks from 1991 to 1995 gained an average of 17.6 pounds by the end of the study. Women who cut down on soft drinks gained an average of 6.2 pounds.

Researchers found the opposite results for diet soft drinks. Women who drank more diet soft drinks as the study went on gained less weight than women who cut down on diet soft drinks.

Women who drank more fruit punch as the study went on gained more weight than those who cut down on fruit punch.

Participants reported 741 new cases of type 2 diabetes during the study. Drinking more sugar-sweetened soft drinks was linked to higher risk of diabetes.

Drinking more fruit punch was also linked to higher risk of diabetes. Drinking more fruit juice was not linked to diabetes risk.

What were the limitations of the study?

Participants reported their own body weights. It may be that some of the weights were incorrect and that weight gain figures were too low. Drink consumption was based on memory, which may not be accurate.

Standards for defining diabetes changed in 1997. Going by the latest standards, the figures for new cases of diabetes may have been too low.

What are the implications of the study?

People should cut down on sugar-sweetened beverages to prevent obesity and type 2 diabetes.

IrRiTaBlE BoWeL SyNdRoMe

What is IBS?

Irritable bowel syndrome, or IBS, is a problem that affects mainly the bowel,* which is also called the large intestine. The bowel is the part of the digestive system that makes and stores stool. The word syndrome means a group of symptoms. IBS is a syndrome because it can cause several symptoms. For example, IBS causes cramping, bloating, gas, diarrhea, and constipation.

*Linked terms are defined in the glossary.

IBS is not a disease. It's a functional disorder, which means that the bowel doesn't work as it should.

With IBS, the nerves and muscles in the bowel are extra-sensitive. For example, the muscles may contract too much when you eat. These contractions can cause cramping and diarrhea during or shortly after a meal. Or the nerves can be overly sensitive to the stretching of the bowel (because of gas, for example). Cramping or pain can result.

IBS can be painful. But it does not damage the bowel or cause any other diseases.

[Top]

Does stress cause IBS?

Emotional stress will not cause a person to develop IBS. But if you already have IBS, stress can trigger symptoms. In fact, the bowel can overreact to all sorts of things, including food, exercise, and hormones.

Foods that tend to cause symptoms include milk products, chocolate, alcohol, caffeine, carbonated drinks, and fatty foods. In some cases, simply eating a large meal will trigger symptoms.

Women with IBS often have more symptoms during their menstrual periods.

[Top]

What are the symptoms of IBS?

The main symptoms of IBS are

• crampy pain in the stomach area (abdomen)
  
  
• painful diarrhea or constipation
• 
  
  

Most people have either diarrhea or constipation, but some people have both.

Other symptoms are

• mucus in the stool
  
  
• swollen or bloated abdomen
  
  
• the feeling that you have not finished a bowel movement
• 
  
  

[Top]

How is IBS diagnosed?

The doctor will suspect that you have IBS because of your symptoms. But the doctor may do medical tests to make sure you don't have any other diseases that could cause the symptoms.

[Top]

Medical Tests for IBS

• Physical exam
  
  
• Blood tests
  
  
• X ray of the bowel: This x-ray test is called a barium enema or lower GI (gastrointestinal) series. Barium is a thick liquid that makes the bowel show up better on the x ray. Before taking the x ray, the doctor will put barium into your bowel through the anus.
  
  
• Endoscopy: The doctor inserts a thin tube into your bowel. The tube has a camera in it, so the doctor can look at the inside of the bowel to check for problems.
• 
  
• 
  
  

[Top]

What is the treatment?

IBS has no cure, but you can do things to relieve symptoms. Treatment may involve

• diet changes
• medicine
• stress relief

You may have to try a combination of things to see which works best for you.

Diet Changes

Some foods make IBS worse.

Here are some foods that may cause symptoms:

• fatty foods like french fries
• milk products like cheese or ice cream
• chocolate
• alcohol
• caffeine (found in coffee and some sodas)
• carbonated drinks like soda

These foods may make IBS worse.

If certain foods cause symptoms, you should eat less of them or stop eating them.

To find out which foods are a problem, write down this information:

• what you eat during the day
  
  
• what symptoms you have
  
  
• when symptoms occur
  
  
• what foods always make you feel bad
• 
  
• 
  
  

Take your notes to the doctor to see if you should stop eating certain foods.

Some foods make IBS better.

Fiber reduces IBS symptoms—especially constipation—because it makes stool soft, bulky, and easier to pass. Fiber is found in bran, bread, cereal, beans, fruit, and vegetables.

Here are some examples of foods with fiber:

Fruits	Vegetables	Breads, cereals, and beans
Apples Peaches	Broccoli, raw Cabbage Carrots, raw Peas	Kidney beans Lima beans Whole-grain bread Whole-grain cereal

Add foods with fiber to your diet a little at a time to let your body get used to them. Too much fiber all at once might cause gas, which can trigger symptoms in a person with IBS.

Besides telling you to eat more foods with fiber, the doctor might also tell you to get more fiber by taking a fiber pill or drinking water mixed with a special high-fiber powder.

How much you eat matters, too.

Large meals can cause cramping and diarrhea in people with IBS. If this happens to you, try eating four or five small meals a day. Or, have your usual three meals, but eat less at each meal.

Medicine

If necessary, the doctor might give you medicine to help with symptoms:

• laxatives: to treat constipation
  
  
• antispasmodics: to slow contractions in the bowel, which helps with diarrhea and pain
  
  
• antidepressants: to help those who have severe pain
• 
  
• 
  
  

You must follow your doctor's instructions when you use these medicines. Otherwise, you could become dependent on them.

Stress Relief

Does stress trigger your symptoms? Learning to reduce stress can help. With less stress, you may find that you have less cramping and pain. Also, you may find it easier to manage your symptoms.

Meditation, exercise, and counseling are some things that might help. You may need to try different activities to see what works best for you.

[Top]

Points to Remember

• IBS is a functional disorder in which the bowel doesn't work as it should.
  
  
• IBS can cause cramping, bloating, gas, diarrhea, and constipation.
  
  
• IBS doesn't damage the bowel.
  
  
• The doctor will diagnose IBS based on your symptoms. You might have some medical tests to rule out other diseases.
  
  
• Stress doesn't cause IBS, but it can trigger symptoms.
  
  
• Fatty foods, milk products, chocolate, caffeine, carbonated drinks, and alcohol can trigger symptoms.
  
  
• Eating foods with fiber and eating smaller meals can reduce symptoms.
  
  
• Treatment for IBS may include medicine, stress relief, or changes in eating habits.

RaDiAtIoN,MiCrOwAvEs AnD CaNcEr

What is radiation? Could the radiation used in a microwave oven cause cancer?

Microwave ovens don’t make foods radioactive. They just heat them. If you use a microwave oven in the correct way there is no known harmful effect on humans. But people still tend to worry. Understanding the different types of radiation may help to reassure you that cooking in a microwave is not dangerous and won’t cause cancer.



Radiation is the release of energy from any source. There are many different sources of energy around us. For example, our bodies give off heat, which is a form of energy. There is also energy released from everyday things such as

• Household electrical appliances
• Heaters
• The sun and
• X-ray machines

Not all radiation is harmful. It depends on the type of radiation and how much exposure to it you have. There are several types of radiation. All of which can be grouped under either

• Ionising Radiation or Non-Ionising Radiation
  

Ionising radiation

This is what most people mean when they talk about ‘radiation’. This type of radiation is made of high-energy waves. It is quite a complicated process. But the end result is the energy can get into cells and chemically change the way the cell works. This is called ionisation. As we know from medical tests, very small amounts of ionising radiation don’t do us too much harm. But too much can cause burns, radiation sickness and cancer.



The genetic material of a cell (known as DNA) is very sensitive to ionising radiation. DNA is a code of all the genes that carry the instructions for how our body works and its characteristics. For example, there is a gene to tell the body to have brown hair or blue eyes.



Ionising radiation can change a cell’s DNA. If this happens, then that cell’s inbuilt instructions about how to live and grow are jumbled about. It is then possible for the cell to do something very different from what it's been programmed to do. For example, it may become cancerous and keep reproducing in an uncontrolled way. This could take years to happen but it still means that a cancer may eventually develop.





Ionising radiation can damage any cell in the body. But it all depends on how much radiation the cell gets. There are 3 main types of ionising radiation that you may be exposed to. Too much of any of them can harm the body. They are

• Natural Background Radiation
  
• Medical Radiation and Non- Medical Radiation
  

Natural background radiation

We are constantly being exposed to ionising radiation from natural sources. It comes from

• Radioactive substances in the soil
• Radioactive gases given off from the earth such as radon
• Very small amounts of radioactivity in the body
• Cosmic rays from the solar system (the sun, stars and outer space)

Medical radiation

The use of radiation in medicine includes

• Diagnostic radiology which includes using X-ray machines to get pictures of the inside of the body
• Nuclear medicine which involves drinking a radioactive substance or injecting it into the body to help with diagnosing or treating diseases and
• Radiotherapy which uses high energy rays to kill cancer cells

Non-medical radiation

This includes nuclear radiation that comes from previous nuclear weapon explosions or accidents throughout the world, such as that at Chernobyl.

Non-ionising radiation

Non-ionising radiation has enough energy to move things around inside a cell but not enough to change cells chemically. The radiation from a microwave oven is non-ionising. Other examples include

• Ultraviolet rays from the sun or sunbeds
• Electromagnetic fields
• Radio waves
• Radiation waves given off from household electrical appliances, heaters, mobile phones with or without headsets and computers and their screens

The only type of non-ionising radiation that we know can cause cancer is over exposure to ultraviolet rays, which causes skin cancer.



There is research going on into other types of ionising radiation and any possible link to cancer. There is information on CancerHelp UK into the investigation of cancer risk and electromagnetic fields, mobile phones and computer screens.



As far as microwave ovens go, we do understand how they heat food.
The radiation they produce is absorbed by water molecules in the food. This causes the water molecules to vibrate and produces heat, which cooks the food. Any modern day microwave oven in good condition is perfectly safe as long as you follow the instructions for use.



Studies have looked at the possible link between microwave ovens and cancer. Some results suggest there may be a link but other studies haven’t been able to prove this at all. Most experts say that microwave ovens don’t give off enough energy to damage the genetic material (DNA) in cells so they can’t cause cancer.



Although microwaves are safe to use it is important to point out that cooking in them can affect the nutritional value of some foods, for example, fruit and vegetables. But nutrients are lost when heating foods in any way - boiling, grilling, frying or even steaming. The Food Standards Agency (an independent food safety watchdog set up by the Government) say that the amount of nutrients lost when cooking with a microwave is the same as with other cooking methods. The best way to cook fruit and vegetables is to use as little water as possible (steaming) and not to over cook them. This will preserve as many nutrients as possible.

FoOdS ThAt CoNtAiN StArCh WhEn FrIeD,BaKeD MaY CaUsE CaNcEr

---

(CBS/AP) Quote The U.S. Environmental Protection Agency classifies acrylamide, a colourless, crystalline solid, as a medium hazard probable human carcinogen.

(CBS) Potato chips, french fries, breakfast cereal, bread and other foods based on starch or sugar also contain a substance that may cause cancer, the National Food Administration said Tuesday.



The substance, called acrylamide, forms when carbohydrates are heated such as by baking bread or frying potatoes, researchers claimed.



The National Food Administration studied more than 100 foods and determined that "fried, oven-baked and deep-fried potato and cereal products may contain high levels of acrylamide."



"The discovery that acrylamide is formed during the preparation of food ... is new knowledge," researcher Leif Busk said. "It may now be possible to explain some of the cases of cancer caused by food."



Swedish researchers estimated acrylamide could be responsible for several hundred of the 45,000 cancer cases in Sweden each year, based on experiments in which rats were fed fried food.



They declined to identify a specific type of cancer that could be caused by acrylamide, saying further study was needed.



Nevertheless, researchers did not quantify the apparent cancer risk and health officials didn't issue any guidelines on what or how much to eat.



"Do not stop eating these foods, but beware of what you eat, eat more cooked food, more vegetables," said Lilianne Abramsson Zetterberg, a toxicologist with the government agency.



The U.S. Environmental Protection Agency describes acrylamide as white, odorless, flake-like crystals that are used mainly in treating drinking water and for industrial purposes. It can cause cancer in people exposed to high levels for a long period.



Two of Sweden's national newspapers reported the story on their front pages Tuesday ahead of the food agency's news conference, which was televised live to an interested, apparently nervous public. So many people tried to log onto the agency's Web site that it temporarily shut down.



"I see this alarm as one among many," said Eva Buren, a spokeswoman for the grocery chain ICA. "Most of us know already that you should not eat a bag of chips a day."



Swedish researchers said they believed their studies were the first to look at its creation and consumption in food.



The food agency said its data confirmed similar findings by researchers at Stockholm University.



Findings were being submitted to the 15-nation European Union for further study.

CaNcEr FiGhTiNg FoOdS/SpIcEs

The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. Many of the common foods found in grocery stores or organic markets contain cancer-fighting properties, from the antioxidants that neutralize the damage caused by free radicals to the powerful phytochemicals that scientists are just beginning to explore. There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.

The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables - broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease.

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)

Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.

Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note: some research indicates that alcohol is considered a class "A" carcinogen which can actually cause cancer . You should probably switch to non-alcoholic wines.

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.

Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.

Turnips are said to contain glucose molaes which is a cancer fighting compound. I haven't confirmed this.

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.