The Hungry Wife

Antioxidants:  Vitamins A, E, C, and many carotenoids and phytochemicals are antioxidants – scavengers of free radicals (unstable molecules).  Free radicals are the by-products of normal body processes and are increased by smoking, environmental toxins, and stress.  They can damage cell membranes and contribute to diseases such as cancer and heart disease.  Antioxidants neutralize free radicals and help prevent cell damage.

Carcinogens: Any substance or agent that produces or causes cancer.

Conjugated linoleic acid (CLA):  A potent, naturally occurring fatty acid that acts as an anticarcinogen.  It is found mainly in milk fat and dairy products and is abundant in the meat of cows and sheep.

Cruciferous vegetables:  Plants from the cabbage family – broccoli, cauliflower, cabbage, Brussels sprouts, and kohlrabi – that contain sulforaphane and isothiocynates that appear to help stimulate the production of anticancer enzymes in the body.  Indoles, also found in these foods, are not destroyed by cooking.

Free radicals:  Unstable molecules formed when oxygen molecules lose an electron, thereby causing oxidative stress.  These free radicals attack healthy cells in the body in the hope of finding another electron to stabilize themselves.

Functional foods:  Foods that provide a health benefit beyond basic nutrition.

Health claim:  A scientific-based claim allowed on food labels by the Food and Drug Administration.  A claim must have sufficient scientific agreement among qualified health experts that it is factual and indicates a relationship between a nutrient or food and disease or health-related condition.

Phytochemicals:  These naturally occurring constituents of plant foods might reduce the risk of health problems, including cancer and other chronic diseases.  The investigation continues.

Phytoestrogens:  A group of naturally occurring chemicals derived from plants.  They have a structure similar to estrogen and block estrogen receptor sites on cells.  This helps prevent potentially anticarcinogenic activity in the body.

Foods that provide health benefits beyond basic nutrition are called “functional foods.”  Functional foods do more than meet your minimum daily requirements of nutrients.  They can also play roles in reducing the risk of disease and promoting good health.

Phytochemical:  Sources – Potential Health Benefit

Allylic sulfides: Garlic, chives, leeks, onions, shallots – Detoxifies; antiviral properties; offers cancer resistance

Beta-carotene: Apricots, carrots, peaches, squash – Enhances immunity; helps prevent cataracts

Catechins: Green and black teas, chocolate – Reduces risk of cancer

Diadzein: Soybeans, tofu – Prevents estrogen from binding to receptors; has anticancer potential

Ellagic acid: Blackberries, cranberries, grapes, strawberries, walnuts – Provides antioxidants

Genistein: Tofu, soymilk, soybeans – Inhibits tumor growth; protects against heart disease

Isothiocyanates: Cruciferous vegetables (broccoli, kale, cabbage, cauliflower) – Reduces risk of cancer

Lutein: Spinach, collard greens, kale – Promotes against age-related eye disease; decreases risk of lung disease

Lycopene: Tomatoes, kiwifruit – Reduces risk of prostate cancer

Monoterpenes: Orange and citrus oils, kale – Slows growth of cancer cells

Omega-3 fatty acids: Fish oil (mackerel, salmon, trout) – Reduces risk of heart disease

Proanthocyanidins: Cranberries, cranberry products, cocoa, chocolate – Improves urinary tract health; reduces risk of cardiovascular disease

Resveratrol: Grapes, red wine, peanuts – Lowers blood pressure and risk of heart disease

Saponins: Soybeans, soy foods – Helps to lower LDL cholesterol; controls blood sugars; prevents cancer

Zeaxanthin: Arugula, collards, horseradish, yellow corn, mustard, sorrel – Provides antioxidants; boosts immune function

As a child you may have been told to eat your vegetables because they’re good for you.  Research shows that eating certain fruits, vegetables, lean meats, and fish can reduce your risk for various diseases, such as cancer, and can promote good health.  Being healthy allows you to have more time to do things you enjoy and to live a longer and healthier life.

The Whole Grain Gain

Whole grains are rich in fiber, vitamins, minerals, and hundreds of disease-fighting phytochemicals.  They contain many substances that have been linked to a lower cancer risk.  These include soluble and insoluble fiber, antioxidants, phenols, lignans, phytoestrogens, and saponins.

According to the USDA Food Guide, eat at least three servings of whole grain cereals, breads, crackers, rice, or pasta every day.  Other whole grain foods include oatmeal, plain popcorn, wild rice, kasha, and tabbouleh (bulgur wheat).  Get adventurous and try different grains such as quinoa and millet too.  Beans, legumes, and seeds such as flax seed are also great sources of fiber and phytochemicals.

Cut Back on the Fat

Choosing foods rich in poly- and monounsaturated fats, or “good” fats, (olive oil, nuts, salmon) and avoiding those high in saturated and trans fats (processed baked goods, fast food, high-fat meats) may help lower your risk of cancer and may help to decrease your risk of heart disease and stroke.

Vary Your Veggies and Focus on Fruits

Fruits and vegetables not only fill you up, they are full of substances that help prevent and fight disease.  In particular, tomatoes, garlic, dark green leafy vegetables (spinach, romaine; and leaf lettuces; mustard and collard greens; chicory; and Swiss chard); cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, and kale), and berries may reduce your cancer risk.

Eating five to nine servings a day of a variety of fruits and vegetables is the best way to obtain all of the potential disease-fighting benefits.  You’ll also get a boost of fiber and important vitamins and minerals.

Drink the Best Beverages

While no single beverage or food can prevent or cure diseases, research has shown that some have effective properties.  Both green tea and purple grape juice contain compounds that may lower the risk.  Green tea is an excellent source of catechins, a potent antioxidant that is thought to protect against cell damage.  Grape juice is a rich source of resveratrol, a type of natural plant chemical called a polyphenol that has antioxidant and anti-inflammatory properties.

Choose low-fat or fat-free milk, low-fat yogurt, and low-fat cheese.  If you don’t eat milk products, be sure to include other calcium-fortified foods and beverages in your diet.

This Strawberry Bread has the flavor of summer, full of juicy strawberries, and if you like, you can add some chopped nuts (pecans or walnuts would be wonderful). It is delicious cut into thick slices, with or without a slathering of butter. Frozen strawberries allow you to make this bread any time of the year.  If you have fresh strawberries available, go ahead and use them.  Fresh local strawberries can really maximum flavor. If you like, when cutting them into bite sized pieces, before adding them to the batter, you can toss the strawberry pieces in a couple tablespoons of flour, making sure they are completely coated. This will keep them from sinking to the bottom of the pan during baking. Strawberry Bread is a delicious way to use everyones favorite fruit.  Our family loves this one.

Strawberry Bread, continued…

With company over this weekend I’ve had plenty of opportunity to put my recipes to the test.  This grilled corn salsa is the prefect mid-day snack to keep everyone happy between meals.  Grilled Corn Salsa is similar to texas caviar, except it is sauteed, and does not have beans in it.  This is a sweeter salsa, and the grilled corn adds a nice smoky flavor to contrast.  I severed it with tortilla chips like a traditional salsa, but it would also be fabulous served along with fish, or even as a relish on burgers.  My husband also likes to eat it all by itself as a side dish with meals.

Grilled Corn Salsa, continued…