Study Shows Bitter Melon shows promise in protecting and treating Breast Cancer

Could a lowly veggie be a cancer magic bullet?

Researchers have found that an extract from bitter melon, a vegetable commonly found in India, China and South America, may protect women from breast cancer, according to reports.

Bitter melon extract, sold in U.S. health food stores as well as on the Internet, is used in folk remedies for diabetes because of its blood-sugar lowering capabilities, according to the researchers.

The scientists, whose work is published in the March 1 issue of “Cancer Research,” found that in lab studies bitter melon extract had other health benefits.

“When we used the extract from that melon, we saw that it kills the breast cancer cells," lead researcher Ratna Ray, a professor of pathology at Saint Louis University, told HealthDay News. "We didn't see any death in the normal cells," she added.

Studies need to move from Petri dish to animals and then to humans before there’s conclusive evidence points to bitter melon extract prevents or cures cancer.

"I don't believe that it will cure cancer," Ray said. "It will probably delay or perhaps have some prevention."

Bitter melon extract is rich in Vitamin C and flavonoids, which are good for health.

Marji McCullough, strategic director of nutritional epidemiology at the American Cancer Society, called the findings interesting.

"The results of this laboratory study are intriguing," McCullough told HealthDay. "But before recommending bitter melon extract supplements for cancer prevention, we need appropriate clinical trials to establish its safety and efficacy in humans."

She added that the ACS recommends getting nutrients through food, not supplements.


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The beauty of cabbage

Four percent of the cabbage grown in the world is grown in the United States on 82,000 acres across the country.

Texas, Florida and New York provide the winter supply. China provides 38 percent worldwide.

The slang word for head in French is caboche and is believed to be the origin of the word cabbage. The French also use mon petit chou as an endearment meaning my little cabbage.

Cabbage originated in Western Europe where it was originally used for treating headaches, gout and intestinal disorders. Cabbage juice was used as an anti-toxin and many people drink it today for its health benefits. Thomas Jefferson grew 22 varieties at Monticello.

In the United States, cabbage is used for coleslaw, packaged salad mix, sauerkraut, egg rolls, soup flavoring, corned beef and cabbage and the fresh produce market.

Cabbage, Brussels sprouts, broccoli, cauliflower and kale belong to the same plant family Cruciferae or mustard, in the genus Brassica.

Cabbages smell pungent when they cook because sulfur compounds are released when they are heated. Cooking them uncovered reduces the problem.

The three types of cabbage include the regular green heads commonly found in produce departments. The pointed types are grown in the south. Red cabbage (rubra) looks just like round -head cabbage but is purple.

Savoy cabbage (Sabauda) has crinkled, yellow-green leaves. Chinese cabbage (Brassica pekinesis) is also called napa pe-tsai or Peking cabbage. It is sweeter and milder than the round-headed types.

Bok choy (Brassica chinensis) is called white mustard cabbage or Chinese white.

Cabbage and its relatives are good sources of vitamin C and A, thiamin, riboflavin, potassium and fiber. They are low in calories, fat and cholesterol. Research indicates that cabbage family vegetables may contain anti-cancer agents.

The Chinese produced wine-pickled cabbage 2,000 years ago and German cooks fermented cabbage with salt by the 16th century. Sauerkraut means sour cabbage. Salt fermented cabbage keeps well and is high in vitamin C so it was taken on ships to prevent scurvy.

German immigrants brought sauerkraut to America and it is often served on hot dogs, Reuben sandwiches and made into sauerkraut cake.

Cabbage’s cousin kale, is an ancient vegetable from the Mediterranean with the same health benefits.

In Scotland, kitchen gardens were known as kaleyards and dinner was called kail. If you were too sick to eat you were off your kail.

In 1929, Howard Dorsett traveled to Asia on behalf of the United States Department of Agriculture. Among the 9,000 specimens he brought home were ornamental kale seeds which were available to home gardeners by 1936.

Garden centers sell ornamental cabbage and ornamental kale (Brassica oleracea). It is used to decorate salad bars and is planted as an ornamental addition to fall gardens to go with pansies and chrysanthemums.

Ornamental kale has colorful foliage and in catalogs and garden centers both are called flowering cabbage and kale. Their ornamental value comes from the pretty leaves and rosettes rather than from flowers.

Kale is genetically closer to the native or wild cabbage since it does not form a central head. Botanically, they are biennials producing leaves the first year and seed the second.

Cabbage and kale are not heat tolerant so pre-chilled seeds are started 10 weeks before first frost. Do not cover the seeds — they need light to germinate.

The most vivid colors come with temperatures below 50 degrees. They can remain beautiful down to five degrees.

Ornamental kale and cabbage plants do best in a moist, sunny location. When transplanting to the garden, the lowest leaves should be planted flush with the soil level.

They are safe to eat and use as garnishes.

Ornamental cabbage varieties include Color-up, Osaka, Pigeon, and Tokyo. Ornamental kale varieties include Chidori, Flamingo Plumes, Frizzy, Peacock and Sparrow.



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Get more than just the ‘essentials’ from your diet

To prevent nutrient deficiency diseases, like scurvy, you need to eat food that provides all of the “essential nutrients.”

But to be as healthy as you can be, you need to eat food that is rich in health-promoting “nonessential” nutrients, as well.

The best way to do this is to fill up on fresh fruits and vegetables, and the best place to get them is the Madison Farmers’ Market.

Fresh fruits and vegetables are a great source of vitamin C, which is a powerful antioxidant. The human body desperately needs vitamin C but has forgotten how to make it. So we need to get it from our food. If you don’t get any vitamin C, you will come down with a specific disease, called scurvy. That’s why vitamin C is considered an “essential nutrient:” it has to come from your food, and if you don’t get any, you come down with a specific “deficiency disease.

In contrast, lycopene is not considered to be an essential nutrient. Lycopene is the pigment that makes tomatoes red. Like vitamin C, it is an antioxidant. However, scientists can’t cause any specific disease by feeding people a lycopene-free diet. Nor can scientists cure any specific disease by giving lycopene to people who have little or no lycopene in their system. Nevertheless, lycopene seems to be very good for you. People who eat a diet that is naturally rich in lycopene tend to have a lower risk for cancer, heart disease, and a sight-robbing eye disease called macular degeneration.

In other words, you could prevent the known “deficiency diseases” by taking your vitamins in pill form, but you can achieve optimum health only by eating lots of vegetables and fruit. Fruit and vegetables provide all of the known vitamins except for vitamin B12, which is made by bacteria, and vitamin D, which your body can make for itself if you get even a moderate amount of sunshine on your skin in the spring, summer, and fall.

Vegetables and fruits also provide all of the essential minerals, which they absorb from the soil.

Plants use the same machinery and the same genetic codebook for making protein that animals do, so any reasonable plant-based diet also provides all of the protein that you need, including all of the essential amino acids. People who get enough calories from any diet based on vegetables and unrefined starches automatically get enough protein.

People who eat a low-fat, high-fiber diet rich in fruits and vegetables tend to live longer, healthier lives. If they buy their “Jersey Fresh” produce at the Madison Farmers’ Market, they also help preserve the environment, burning a lot less fossil fuel. Regardless of whether you think that’s “essential,” it’s very nice.



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What is the best way to get antioxidants into your diet?

Perhaps one of the greatest battles in the health-disease continuum is that between free radicals and antioxidants.

A free radical is a molecule that carries a single positive charge. Free radicals are what cause a car's body to rust. In the human body, these same free radicals cause tissue damage and aging. And that single positive charge gets passed dominolike through each molecule the free radical contacts in the body.

Cigarette smoking, stress, chemical exposure, injuries and sun exposure are all sources of free radicals.

Antioxidants neutralize that single positive charge, halting the “domino fall” of tissue damage. Vitamin C, vitamin, E, selenium, bioflavonoids and polyphenols are all examples of antioxidants.
In general, the more antioxidants you have in your body, the healthier you are. A large British study in 2008 found that people with high blood levels of vitamin C lived four years longer than those with low levels.

Not surprisingly, antioxidant supplements are big business, from vitamin C to whole foods-based products like fruit and vegetable juices and powders. But are these products effective and worth the price?

All products will generally contribute to better health, all other things considered. I take a supplement myself, even though I eat lots of antioxidant-rich foods.

Some powdered drinks provide a whopping 15,000 to 20,000 ORAC units, a measure of antioxidant capacity, for about $8 per serving, or 40 cents per 1,000 units. Can we do better with pure foods?

The U.S. Department of Agriculture lists ORAC values (oxygen radical absorbance capacity) for hundreds of foods. Wild blueberries provide about 6,500 ORAC units per 3.5 ounces. Frozen wild blueberries cost $4 about per pound, making the cost per 1,000 units about 13 cents, or one-third the cost of the supplement.

The ORAC values of dark chocolate and fresh cherries are a real treat. Chocolate-covered dried cherries at a local health food store are $16.99 per pound. Their ORAC value per 3.5 ounces is about 12,000, making the cost per 1,000 units just more than 30 cents. This is more than frozen blueberries, but it's cheaper than the supplement powder. And, it puts a smile on your face to think about taking your medicine.

I'm not suggesting that we all live on dark chocolate and fruit, but a variety of fresh fruits and vegetables, plus healthy fats and proteins, are crucial to good health.

Berries, artichokes, black beans, tree nuts, artichokes, and culinary herbs and spices are loaded with life-extending antioxidants. Load your diet with them, and you will enjoy optimal health and reduce your need for expensive supplements.



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The Best Foods to Improve Your Immunity

Incorporate these healthy foods into your diet to strengthen your immune system in a way your taste buds can appreciate.

Yogurt

Yogurt that contains live cultures is rich in lactobacillus acidophilus and bifidobacterium lactis (good bacteria), which fight bacteria that cause diseases and raise your white blood cell count.

Green Tea

Green tea is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells.

Oranges

One of the best sources of immunity-boosting vitamin C, oranges cause your body to produce higher levels of antibodies and white blood cells.

Garlic

Garlic is loaded with ajoene, allicin and thiosulfinates, compounds high in sulfur that ward off diseases and help battle infections.

Carrots

Carrots are packed with beta carotene, a phytonutrient that increases your body’s production of T-cells and natural killer cells.

Spinach

The high amount of antioxidants found in spinach help boost your immune system.

Sweet Potatoes

Like carrots, sweet potatoes are loaded with beta carotene, which boosts your body’s T-cell and NK-cell count.

Mushrooms

Rich in compounds called beta glucans, mushrooms boost the production of NK-cells and T-cells in your body to help prevent infections.

Kiwi

Like oranges, kiwis are high in vitamin C, which helps protect your body against infections.

Bell Peppers

Bell peppers are also packed with vitamin C, which prompts your body to produce more interferon. This antibody covers the surface of cells and fends off viruses.

Broccoli

Broccoli is a great source of glucosinolates, phytonutrients rich in sulfur that stimulate the natural antioxidant systems in your body.

Barley

Like mushrooms, barley contains a high amount of beta glucans, known for their antioxidant and antimicrobial properties.

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10 Tips to healthy grocery shopping

When going to the grocery store people are faced with an array of options, yet many are filling their shopping carts with boxed goods from the freezer section or other aisles. Many people in the Bay Area live a commuter lifestyle making it hard for them to find time to cook, resulting to the quick fix from pre-made food. While at the same time, people are complaining that they are gaining weight and are low on energy. Little do they know the food they eat could be the cause of their problems. As the saying goes, “you are what you eat.” In order to feel healthy people need to eat good foods. To start let’s go over 10 tips to healthy grocery shopping and if you are still confused contact your local Health Coach.


1. Have a wide variety of color in your basket with fresh fruit and vegetables. Here are a few benefits from a colorful basket:
• Greens are rich in calcium, magnesium, iron, zinc, Vitamin A, C, E, fiber folic acid.
• Reds reduce free radical damage; support the heart, and memory function.
• Oranges are rich in beta-carotene, Vitamin C and support the eyes.
• Yellows improve circulation and immune system.
• Whites are like the natures pharmacy. They have anti-viral and anti-bacterial chemicals and also reducing blood pressure and LDL cholesterol.
• Blues and purples are powerful antioxidants that prevent early signs of aging and heart disease.

2. Mix up different textures. Here are some examples:
• Crunchy – nuts, seeds, apples, carrots
• Light – leafy greens
• Creamy – avocados, mashed sweet potatoes

3. Purchase local or organic. Look at the sticker on the produce and if it starts with #9 it’s organic. It can be costly purchasing organic, therefore the option of buying locally. Look for California grown produce or shop Oakland’s farmer’s market. Options are:
• Grand Lake Saturdays 9am – 2pm
• Jack London Square Sundays 9am – 2pm
• Old Oakland Fridays 8am – 2pm
• Oakland East Sundays 10am – 2pm
• Kaiser Farmers Market Fridays 10am – 2pm

4. Add at least one sweet vegetable to fulfill that sweet tooth. Some examples are:
• Sweet potato
• Carrot
• Onion

5. Purchase whole grains. Whole grains are an excellent source of essential enzymes, iron, dietary fiber, Vitamin E and the B-complex vitamin. Some examples are:
• Brown rice
• Quinoa
• Oats
• Millet

6. Purchase condiments. Not everyone in the family likes the same flavors. By introducing condiments to their family they can personalize their meal without having to cook 3 different dishes. Some examples are:
• Turmeric
• Chili flakes
• Sea salt
• Tamari soy sauce
• Dulse flakes

7. Add healthy protein whether it animal, bean or soy. Some tips are:
• For animal try to get organic and free range. Portion should be the size of your palm.
• For beans try to use the smaller beans as they are easier to digest like adzuki and mung.
• For soy try tofu or tempeh.

8. Cook with good oils. Some tips are:
• Purchase cold pressed and unrefined oils.
• For low cooking temperatures cook with olive or sesame oil.
• For high cooking temperatures cook with coconut or grape seed oil.

9. Make sure to read the labels and not just by what it says on the front of the box. Watch for ingredients that are unclear. Especially watch for processed sugar in the ingredients. They use many names these days. To name a few see below:
• High fructose corn syrup
• Molasses
• Corn starch
• Dextrose
• Fructose

10. Be cautious of portions. The more purchased the more there is to eat. Only buy what is needed. It’s better to eat more fresh foods then boxed goods.

Health Benefits of Sweet Potatoes

Sweet potatoes offer up a cravable, inviting taste that appeals to many diners and are loaded with tons of vitamin A, C and B6. The most abundant form of vitamin in the sweet potato is vitamin A, as it is in the form of beta-carotene. Recent research at Kansas State University suggests that vitamin A rich foods can benefit those who are smokers or those who receive second-hand smoke. It was found that the carcinogen, benzo (a)pyrene found in cigarettes, promotes vitamin A deficiency. Also, a study on laboratory animals fed a diet lacking vitamin A showed that they developed emphysema just by not having enough vitamin A.

Sweet potatoes are also rich in vitamin B6 which helps convert a harmful by-product (hornocystenine) of a cell process into a benign molecule. Therefore B6 can help lower your chances of a heart attack or stroke as high levels of hornocystenine can cause these illnesses.

We can’t forget that sweet potatoes are also high in vitamin C which helps boost immunity as they eliminate free radicals from the body and can help prevent such diseases as colon cancer, diabetic heart disease and atherosclerosis.

According to Eastern philosophy sweet potatoes help with bloody stools (associated with colon cancer), diarrhea, constipation, jaundice, edema, ascites, night blindness, diabetes, breast abscess, boils, and skin lesions. As good as sweet potatoes are you need to make sure you do not overeat them as over consumption can cause gas, heartburn, indigestion, abdominal distention and acid regurgitation.

The following recipes makes an easy to prepare snack with all of the benefits that sweet potato nutrition has to offer. If you want to create a sweet-spicy combination mix some low-fat sour cream with your favorite hot sauce as a firy dipping accompaniment.

Baked Sweet Potato Fries

* 4 sweet potatoes, cleaned, cut into halves and then each half cut into about
4-6 strips
* 3 tablespoons olive oil
* Salt and white pepper to taste

1. Preheat the oven to 375º.
2. In a large bowl toss the sweet potatoes with the olive oil, salt and pepper until all the sweet potatoes are well coated.
3. Place on a parchment lined baking sheet and bake about 25-30 minutes or until they are tender.

Sweet Potato Pancakes

Ingredients:

* 1 1/2 cups sifted all-purpose flour
* 3 1/2 teaspoons baking powder
* 1 teaspoon salt
* 1/2 teaspoon ground nutmeg
* 1 1/4 cups mashed cooked sweet potatoes
* 2 eggs, beaten
* 1 1/2 cups milk
* 1/4 cup butter, melted

Preparation:
Sift dry ingredients into a mixing bowl. Combine remaining ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Drop by tablespoons onto hot greased griddle or skillet and fry, turning once, until browned on both sides.
Makes about 24 pancakes.