phytonutrients: cancer prevention

In a magazine I got for free while checking out at a health food store in the area, there was an article titled
The Colors of Cancer Prevention – an article about phytonutrients which are found in most produce.

When my mom was diagnosed with breast cancer a few years ago a friend at school’s mom was also diagnosed. My mom went through surgery, chemo, and radiation. My friends mom chose a different route – essentially a completely raw diet. Both are cancer-free! Praise the Lord!

Anyway, the article reminded me of this suggestion to go raw instead of undergoing chemo or radiation so it sparked my interest.

Here’s the gist:


  • Allicin: garlic, leeks, onions, scallions, shallots
    • protector of the heart and defense against infection
    • lower risk of cancer, especially esophagus and stomach
  • Limonoids: grapefruit, lemons, limes, noni, oranges
    • help liver clear toxins from body and useful for detox
    • help to reduce tumor size
  • Carotenoids: apricots, bell peppers, carrots, collard greens, kale, lettuce, mangos, papayas, spinach, sweet potatoes, winter squash
    • boost immune activity, maintain eye health
    • lower risk of cancer, especially of kidney and ovaries; possibly help fight colon cancer


  • catechins: apples, berries and green tea
    • oral health, cardio well-being, bone strength, supporting weight loss, and protecting against arthritis
    • inhibit enzymatic reactions that promote cancer development and reduce tumor size
  • chlorophyll: green plants, barley, wheat grasses, chlorella and spirulina, leafy greens
    • detox, immunity support, blood cleansing
    • protect against genetic damage that may lead to cancer, especially of the liver
  • sulforaphane: broccoli (especially the sprouts), brussels sprouts, cabbage
    • protects against a micro-organism linked to stomach cancer

Red-purple and Dark-purple

  • lycopene: grapefruits, tomatoes, watermelon
    • helps to fight prostate cancer
    • help prevent malignancies of the stomach and lung
    • support for blood vessel health
    • reduce risk of asthma development
  • ellagic acid: grapes, pomegranates, raspberries, strawberries
    • reducing risk for hormone-dependent breast cancer
    • inhibit growth of prostate cancer cells
  • resveratrol: grapes and peanuts
    • help fights aging and supports cardio health
    • lowers glucose and eases diabetes symptoms
    • reduce colorectal cancer risk
  • anthocyanins: acai, bilberries, blackberries, black currants, blueberries, cherries, cranberries, goji, grapes, mangosteen, plums
    • fight cancer development at all stages

So, if you are like me and have a lot of cancer history in your gene pool (or have had cancer yourself), this just gives you even greater incentive to eat those fruits and veggies! If you don’t have a large cancer history, still an incentive to protect yourself from cancer development!



Easy roasted brussels sprouts

A year ago, if you had asked me to eat a brussels sprout I would have laughed at you. But my great friend, Jess, knows how to cook so well that I will try anything she puts in front of me. In November of 2011 we set out to make some dinner over a fire the night before the Tough Mudder. One of the things Jess brought to prepare was brussels sprouts. She cooked them, I tried them, I loved them.

From that day until this day I have eaten roasted b.sprouts at least once a week (often a few times). They are just so tasty!

Seriously, try them. If you don’t like them – great – but you don’t know yet, do ya?

Easy roasted brussels sprouts

  • 1 bag brussels sprouts
  • 1 T olive oil OR cooking spray
  • ~1 T mustard
  • pinch salt
  • pepper to taste

Do this: preheat oven to 400 degrees. Cut off rough end of sprouts and rinse; remove any leaves that have fallen off in the process (if you put these in to roast they burn very quickly). Spray with cooking spray or drizzle with oil; add mustard, salt and pepper and toss until coated lightly. On a sprayed or lined baking sheet, spread out sprouts so they are not touching.

Cook for 10 minutes, stir and cook for abut another 10 minutes or until sprouts are slightly browned.


I love dipping them in BBQ sauce and eating them with turkey muffins and “fried” zucchini chips!

veggie nuggets and a real run

Today was the longest day spent inside during the most beautiful weather.

Does that sentence even make sense?

Last night, last minute, my old friend “Double Scoop” and I went to the Reds game, sitting front row behind my boy, Drew Stubbs. The weather was perfect, the company was perfect, and the game was perfect.

I was tired this morning.

I worked 8 hours and then headed to class for three hours. Development through the lifespan. I don’t even know how to say the name of the girl who I sit next to, but she’s funny. Her mom’s waiting for her to get married, too. We are young and single and livin’ it up, okay mom(s)?

Then I changed at school and went to go run the stairs at the arena again (I did that Tuesday and phew, it was sweaty and awesome). I forgot to pack socks. Gross.

So, I came home instead. And I went out and ran 5 miles. On foot. Outside. Not on a treadmill. Definately not on an elliptical. Real running, my friends. Praise the Lord!

I’m back! It was my favorite little route and it was perfect.

I needed to eat dinner and it was almost 8pm, but I wanted to make these veggie nuggets anyway.

Veggie Nuggets [my creation]

  • 16 oz bag frozen veggies of your choice
  • 1 C Fiber One cereal
  • 1/2 C oats
  • 1/4 C bread crumbs
  • 1 egg
  • 1-2 T olive oil
Do this: Preheat oven to 425. Spray a baking sheet and wire rack with cooking spray! Cook the veggies as the directions state on the bag. Drain and rinse the veggies in COLD water (I add ice to mine until it melts). Dry the veggies in a towel (they need to be dry or they won’t stick well). In the meantime, in a food processor, crush the cereal, oats and bread crumbs; or use a meat tenderizer (or both, like me). Chop the veggies in the food processor (I don’t make mine very fine, I like bigger chunks). Mix all ingredients together, scoop and shape. Cook 15 minutes, flip and cook 10-15 minutes.

The only way I eat them - with BBQ sauce.

Yummy! Enjoy đŸ™‚