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July 25, 2013
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In Today's Issue
- 1 Quick Technique To Burn More Fat
- Prevent Cancer With These Food Combinations
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
1 Quick Technique To Burn More Fat
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Prevent Cancer With These Food Combinations
Dear Reader,
Cancer is a terrible, vicious and cunning disease that robs patients of more than their health. It steals peace of mind, it takes time away from other things, it eats away at your hope and the power of medicine as you try treatment after treatment. Preventing this cataclysm from entering your life is so much wiser than taking the chance it finds a way in.
Experts are finding that some foods, nutritionally powerful on their own, work even better in combination when it comes to preventing disease. Food synergy is defined as when components in or between two foods work together for maximum benefit according to Elaine Magee, R.D. who is the author of 25 books, including one titled Food Synergy. Eating foods with a synergistic effect can help you absorb more nutrients, gain better control of your appetite and bring down your risk of heart disease, stroke, type 2 diabetes, and of course, cancer.
Matchup #1: Onions and Grapes
Quercetin is an amazing antioxidant that's a natural part of many fruits and veggies, but is especially concentrated in onions and has been shown to help relieve allergy symptoms while also improving circulation. The antioxidant catechins found in high amounts in darkly colored grapes can help prevent heart disease, cancer and even neurological disorders.
Eaten together, these two foods can inhibit blood clots and improve heart health. Try sliced red grapes and diced onions are part of a chicken salad. Or add a few other healthy ingredients to make chutney that you can serve alongside grilled chicken or fish.
Matchup #2: Oatmeal and Blueberries
Whole grains, like the kinds in oatmeal, are natural sources of phytochemicals that fight inflammation and other disease. They're also full of compounds known as avenanthramides that help keep free radicals from making LDL more dangerous. Blueberries are a great source of manganese as well as vitamins C and K, as well as being a good source of dietary fiber. They also happen to hold a place on the American Institute for Cancer Research list of Food that Fight Cancer, due to the large amount of ellagic acid, which has been shown in the lab to prevent some cancers.
Combined, these two foods make a fantastic tasting, healthy breakfast. A study by Tufts University saw that when vitamin C was added to oat phytochemicals, the effect on LDL went from 137 to 216 minutes.
Matchup #3: Garlic and Fish
Seafood is a major source of long chain omega-3 fats while also being a natural source of important nutrients like vitamin D and selenium, as well as high in protein and low in saturated fat. The omega-3s help lower blood pressure, slow heart rate and bring down triglycerides as well as improving blood vessel function and reducing inflammation. Recommendations from the Dietary Guidelines for Americans suggest one to two 3-ounce servings of fatty fishes (salmon, herring, mackerel, anchovies or sardines, each week.
And when you cook that fish with garlic, you make an even better impact on blood chemistry. University of Guelph researchers tested the effects of garlic and fish oil supplements taken on their own and together in men with moderately higher cholesterol numbers and saw the combination lowered LDL cholesterol and triglycerides.
Matchup #4: Tomatoes and Broccoli
Both these good tasting, good for you veggies are loaded with beneficial nutrients. Tomatoes have antioxidants like lycopene, vitamin C and A, while broccoli has phytochemicals, beta-carotene, indoles and isothiocyanates. A study from the University of Illinois found that eating these two veggies together is amazingly helpful in terms of preventing prostate cancer. There's an additive effect, the bioactive compounds in each food do different things on the anti cancer pathway.
To get the benefit, add about 1½ cups of broccoli, 3½ cups of cooked tomatoes to your diet at least three times a week.
Matchup #5: Apples and Apple Skin
Eating one whole apple a day (like the old saying suggested) is one of the best examples of synergy in a single food. Apples have plenty of polyphenols, flavonoids, vitamin C, fiber and potassium. Many studies have linked eating apples with a lower risk of some cancers, heart disease, asthma and diabetes.
In the lab, researchers at Cornell University found that eating apple slush with skin worked five times better to prevent the oxidation of free radicals than the apple slush alone. It was the beneficial chemicals in the peel that account for the majority of the antioxidant and anti proliferating action of apples.
Continues below...
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Prevent Cancer With These Food Combinations Continued...
Matchup #6: Salad Greens and Almonds
Salad greens are loaded with nutrients that can cut your risk of heart disease, cataracts and yes cancer. Turns out they need to be ingested along with a small amount of monounsaturated fat, like that naturally a part of almonds or avocados, to be fully beneficial to the body.
A study out of Ohio State University measured how well the phytochemicals of a mixed green salad were absorbed with or without 3½ tablespoons of avocado. Turns out the fatty acids in the avocados help the stomach absorb 8.3 times more alpha carotene, 13.6 more beta carotene and 4.3 times more lutein than just eating the salad on its own.
This is a solid argument against fat free salad dressings, and a good reason to add sliced almonds to a salad. When plant sterols are combined with the almonds, the LDL cholesterol lowering effect is better than with the plant sterols alone.
Matchup #7: Red Beans and Brown Rice
Red kidney beans are loaded with protein, vitamin B12, magnesium, potassium and fiber, and eating them can help prevent heart disease, bring down blood cholesterol, stabilize blood sugar and even offer a protective effect against colorectal cancers. Brown rice is a great tasting whole grain that's loaded with magnesium and fiber.
Another plus is that brown rice and red kidney beans are affordable and easy to get. Eat them together to form a complete protein, which means you're getting an adequate proportion of all nine essential amino acids (3 can't be made by the body and must come from food). A cup of red kidney beans along with a half cup of brown rice gives you 327 calories, 1g of fat, 42.5g of carbs, 18g of fiber and 18.5g of protein to assist in muscle building.
Matchup #8: Green Tea and Lemon
Many think the taste of tea is improved by a squeeze of lemon, the surprise is that there are nutritional pluses in the tea that are amplified by the lemon. Green tea is naturally loaded with catechins, but this substance breaks down quickly in a non-acidic environment like the intestines, so only about 20% of the catechin is available to be absorbed after the digestive process. A study appearing in the journal Molecular Nutrition and Food Research finds that adding lemon juice to tea ups the level of antioxidant use in the body by more than five times.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.mensfitness.com/nutrition/what-to-eat/fantastic-food-pairings-that-fight-for-your-health
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