My previous blog was somewhat of a confessional. I think its important to know food can be a struggle for anyone. If we wake up in the morning, lets all appreciate the gift of being alive. I would like to live the happiest and healthiest while on this beautiful planet! Happy Earth Day Weekend! One suggestion for today is get outside and appreciate some form of nature. Since it is Earth Day Weekend, lets revisit some healthy gifts our earth provides and how we can live a more balanced life.
Everyone has heard that if you want to be healthy, you need to eat your fruits and vegetables. You can even check out my blog post about their powerful cancer-fighting benefits and some delicious and easy ways to work them into your weekly menu. But have you ever heard that you need to make sure to eat your mushrooms and minerals? Let’s talk more about the bounty of healthful treasures, particularly concerning the prevention of cancer, that can be discovered in three everyday foods. Dr. Joel Fuhrman is an expert in this field of study. Today I’ll talk about three specific foods that he outlines and what exactly about them has so many health benefits.
Mushrooms: Here’s some good news for my ladies: mushrooms are reported by Dr. Fuhrman to reduce breast cancer. This has to do with their anti-aromatase properties. Different types of mushrooms have different levels of this activity, so the good news is that you should be getting adventurous and trying a lot of different kinds. White button, cremini, portobello, and reishi are high anti-aromatase, and kinds such as shiitake, chanterelle, and baby button have mild anti-aromatase activity. This gives you lots of room to experiment in the kitchen while also helping your body prevent cancer down the road.
Tomatoes: Have you ever heard of lycopene? It’s a nutrient that tomatoes are rich in that has been shown to contain several powerful health benefits, including the prevention of different kinds of cancer such as pancreatic, colorectal, breast, lung, and prostate. Lycopene has been linked to positive insulin-like growth factor-1 and binding protein-3 (1). What does that mean? According to Dr. Fuhrman, this could mean decreased inflammation, oxidative damage, and brain aging, and increased resistance to stress and sensitivity to insulin—all good things! Plus, the great thing about tomatoes is that cooking them actually increases the concentration of this nutrient! Generally, with fresh fruits and vegetables, the more they are processed, including being cooked, the less effective their health benefits are. This is not the case with tomatoes, so cook away!
Onions don’t just cause bad breath. They also have minerals and compounds that reportedly have the ability to lower blood sugar, blood pressure, and cholesterol, as well as growing healthy bacteria and protect against heart disease! In people who eat lots of onions, Dr. Fuhrman reports a reduction in colon, ovarian, esophageal, prostate, and stomach cancers. Eat up!
To help you incorporate these into your week in a simple and concrete way, I have included a recipe for you to cook up a thick, rich tomato sauce that you can serve over meat, over pasta, or even as a base for a soup. I want to help you take the information about which foods are good for you and why and incorporate them into your daily life!
1 medium onion
2 T. avocado oil
2-3 cloves garlic
1 c. mild-flavored mushrooms
1 lb. tomatoes: canned and crushed or fresh and blanched
- Finely chop the onion
- Heat oil in a pan until it shimmers
- Add the onion over medium-high heat, stirring constantly and sauteing for 5 minutes
- Reduce the heat and continue to cook the onions for another 15 minutes, stirring occasionally, without letting them brown
- Meanwhile, chop mushrooms
- Add garlic and mushrooms to the onions, cook 5-10 minutes over low heat
- Chop tomatoes and add them
- Add your choice of herbs and spices, such as oregano, basil, thyme, etc.
- Increase heat and simmer, covered, for 15-20 minutes
- Eat over your choice of side and enjoy!
In my journey to health and wellness I have wondered what is the best diet or food to eat? In my Integrative Nutrition class, we cover over 100 different diet theories. I have mentioned the philosophy for what diet to choose is Bio-Individuality, or we don’t have a one size fits all diet.
My previous post I confessed my struggle of when you can take nutrition to an extreme. Remember, I am on a Journey of good health and healing as well. I had a in-depth conversation with my doctor recently about his views on balanced nutrition. I have been reading a lot about what is the best diet for disease or cancer. I have written previously about my dads cancer returning. I am learning in my class about the Anti-Inflammatory Diet. This is a very easy to follow diet for someone who wants to help stop the progression of disease or cancer.
If you want to read more information about the Anti-Inflammatory Diet, I am adding this link below.
Let me know what you think?