The Anticancer Diet-All Women Should Be Aware
Eat Well: These are thousands of food substances that have powerful protective properties. With few exceptions, these factors are found in fruits, vegetables, whole grains, legumes and some fish, so emphasize these foods to minimize your task. Take 3 grams a day of fish oil, and stay away from all other added oils. Drink green tea. Avoid foods high in fat and refined carbohydrates, which may promote cancer, and avoid alcohol. Women who were postmenopausal and who have one drink per day have a 30% higher rate of dying from breast cancer than women who don’t. Aim for less than 10% to 15% of calories from fat.
Exercise: Walk 30 minutes a day. Women who do regular physical activity may reduce the incidence of breast cancer by 20 percent to 30 percent.
Ease Up: Chronic stress may increase the risk of breast cancer. Research shows that women with breast cancer who were the most depressed has a significantly increased risk of relapse or death. So breathe, meditate, do yoga, pray, practice tai chi. And spend time with friends and family. Women with metastatic breast cancer who met in a support group once a week for a year lived nearly twice as long as those who didn’t have the emotional support from others who know their pain. (Source: RD 2007)
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Earthly Eating Recipe
Cheddar Bacon Wraps
Serves: 4
1 tbs. butter or olive oil
3/4 cup chopped red or green bell pepper
1/4 cup thinly sliced green onions
4 large eggs
4 large egg whites
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 1/4 cups ( 5ounces) shredded sharp cheddar cheese with bacon
4 (7-to 8-inch) flour tortillas or flavored wraps, warmed
Melt butter in a large nonstick skillet over medium-high heat. Add bell pepper; cook and stir four minutes, stirring frequently. Add green onions; cook one minute.
Beat together eggs, egg whites, salt and pepper. Add to skillet cook and stir until eggs are almost set. Stir in cheese until melted and eggs are set, remove from heat. Spoon into tortillas.
Substitution: Six whole eggs may be used in place of the combination of four large eggs and four large egg whites.
Variation Tip: For a Southern flavor, substitute chopped cilantro for the green onion and spoon 1 tbs. salsa over each tortilla before filling with egg mixture.
Happy Eating!
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