Fight cancer with colorful foods
Published 7:01 am Sunday, April 19, 2015
April marks National Cancer Control Month, a time to renew our efforts to control cancer at all stages — prevention, detection and treatment.
Focus on modifiable lifestyle choices such as quitting tobacco, limiting alcohol consumption, increasing physical activity, and eating a healthy diet. The American Institute of Cancer Research (AICR) recommends we fill two-thirds of our plates with vegetables, fruits, whole grains and beans.
While no single food can eliminate cancer, a balanced and varied diet can help us control cancer. Fruits and vegetables supply beneficial nutrients, directly helping our bodies fight cancer; without added ingredients, they also indirectly reduce our cancer risk by helping us maintain a healthy weight.
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Whole grains and legumes are packed with fiber, which keeps us feeling satisfied and energized, but has also been shown to be effective in reducing risk of developing some types of cancer.
Choose colorful fruits and vegetables that are fresh, frozen, canned or dried without added sugar, salt or fat; your best bets are apples, berries, dark leafy greens and cruciferous (broccoli, cauliflower, etc.) vegetables. Try oatmeal, whole-wheat bread, quinoa, brown rice and so many more for your whole grains. And think about having beans — black, kidney or your own favorite — available to easily toss in salads or soups.
Remember the rainbow as you shop and make your cart colorful. Try to include these AICR top cancer-controlling foods more often:
Red: Strawberries, raspberries, apples
Green: Broccoli, Brussels sprouts, cabbage, romaine, kale, spinach
White: Cauliflower, garlic
Brown: whole wheat, oats, quinoa, flaxseed, beans, lentils
Although we can never fully eliminate our risk of developing cancer, and no one food can prevent cancer, by following the recommendation of making healthful food choices more frequently, working to eliminate tobacco, lowering alcohol consumption, and increasing our physical activity, we are taking charge. Follow nature’s beautiful colors and find yourself down the path to controlling cancer.
Strawberry-Rhubarb Quinoa Pudding
Serves: 6 (2/3 cup each)
Source: Eating Well
All you need
•2 ¼ cups water, divided
•1 ½ cups chopped rhubarb, fresh or frozen
•1 cup chopped strawberries, fresh or frozen, plus more for garnish
1/3 cup quinoa
1/2 teaspoon ground cinnamon
Pinch of salt
1/2 cup sugar, plus 1 tablespoon, divided
1/2 teaspoon freshly grated lemon zest
1 tablespoon cornstarch
1 cup nonfat plain Greek yogurt
1 teaspoon vanilla extract
All you do
1. Combine 2 cups water in a medium saucepan with rhubarb, strawberries, quinoa, cinnamon and salt. Bring to a boil over high heat, then reduce heat to maintain a simmer.
2. Cover and cook until the quinoa is tender, about 25 minutes. Stir in a half cup sugar and lemon zest.
3. Whisk cornstarch with the remaining a quarter cup water in a small bowl. Stir into the quinoa mixture, return to a simmer and cook, stirring constantly, for 1 minute.
4. Remove from heat. Divide the pudding among 6 bowls. Refrigerate until cool, about 1 hour.
5. Just before serving, combine yogurt, vanilla and the remaining 1 tablespoon sugar in a small bowl. Top each serving with a generous dollop of the vanilla yogurt and fresh strawberries, if desired.
The information is not intended as medical advice. Please consult a medical professional for individual advice.