Healthy Eating

by Tara on May 26, 2012

Eating Healthily.

A wholesome balanced diet is vital to long-term good health.

Lunches at work, college etc.
Cut back on junk food and fast food takeaways. Crisps, chocolate, biscuits, cakes, etc. do not constitute a balanced diet, but in moderation these things are fine (as a little treat). Try to eat five portions of fruit and vegetables every day, natures ready food such as Bananas are very convenient for busy lunchtimes! Have a quality-balanced meal perhaps consisting of some healthy sandwiches, with fruit and yoghurt with quality water.

At Home.
Try to cut back on fried food and, have takeaway’s only when you really don’t have time to cook a healthy meal, or again as a treat. Always grill, poach, or bake meat and fish, as this is a much healthier way to cook. Always choose lean cuts of meat and trim off any excess fat and skin. Include a variety of quality organic vegetables into your diet, -green vegetables are particularly valuable to us girls. Finish your meals with a portion of fruit, organic yoghurt and water or fruit juice.

All women can benefit from eating foods that are high in phyto-oestrogens.

Phyto-oestrogens (harmless plant based hormones) actually help to balance female hormones and reduce your cancer risk. Great foods include: all Soya products, chickpeas, Lentils, all citrus fruits, Green Vegetables including wonderful Broccoli, Cauliflower, Sprouts, etc.

A balanced meal includes a good selection of vegetables.

A glass of wine with your meal is no bad thing.

Beautiful lean steak and fresh seafood’s make a wonderful combination.

Ask you local butcher for organic farmed produce.

Breakfast is the most important meal of the day; please do try to eat something before you scoot off for another busy day!

If you like cereals in the morning, try some soymilk with them I think you will be surprised how nice it is. (Sweetened and unsweetened soymilk is available from most big supermarkets). But most importantly – don’t skip breakfast.

If you want something to snack on during the day, try some dried fruit or coconut pieces. There are many nutritious snack type bars available now, which are ideal for elevenses – forget the junk food, crisps, sweets, etc.

Fruit and Vegetables.

All fruit and vegetables contain chemo protective qualities. Eating fresh fruit and vegetables can help guard you against illness. Try to increase your daily intake of fresh fruit and vegetables and where possible buy organic. Buying organic means you avoid the unknown pesticides and artificial hormones that are used. Bright green, dark green and red vegetables are all good for the immune system as they all contain beta-carotene. It is possible that carotenoids may be able to stop cancer growth. Beta-carotene generates vitamin A and you can find it in yams, carrots, sweet potatoes, pumpkin, kale, shallots, broccoli, tomatoes, mangoes, apricots and papaya. Also having a low level of folic acid means you may be more prone to heart disease, birth defects of the spine and brain and also cancer. Foods rich in folic acid include leafy greens, whole grains, sprouts, citrus fruits, asparagus, peas and orange juice. The importance of having fresh, especially good quality organic fruit and vegetables in the daily diet cannot be understated.

Healthy sandwiches? Chose from a vast selection of breads and organic fillings.

Beautiful fresh fruit. After meals and for snacks


Green vegetables should be cooked until just supple otherwise most of the benefits will be lost. I recommend using a steamer for cooking vegetables. A good quality 3-tier steamer is probably one of the most useful cook pots in the kitchen. One like that pictured will cost around £20.00- £25.00. Using all three levels simultaneously will actually save you money by using only one gas or electric burner, as well as preserving all the flavours!

Check out these great books… Healing Foods and The Low Fat Cookbook. I have selected these books because they are genuinely very useful; it is a fact that so many of the cookbooks available today are full of useless information and even more ridiculous recipes.

These books get a 5 star rating from me!

Loaded with brilliant ideas and recipes.

A quality 3-tier vegetable steamer

Eat more fish!

Don’t forget your vegetables!
Try using a variety of organic vegetables in the steamer to create colour and interest.

Avoid deep-frying. If you are going to use a deep fat fryer, make sure the oil is fresh. Dark, well used cooking oil is positively bad news, do not use it. Replace your cooking oil often! It should look clear and golden in colour, if it does not get rid of it.

Steer away from meats forming the bulk of the meals, and as I said earlier choose lean cuts of meat and trim off any excess fat and skin, this applies equally to poultry.

When using your microwave to cook or re-heat food, please remove all ‘cling film’, as when it is heated it gives off toxins, also don’t use the little plastic pots and containers with film lids that a lot of ready type meals come with. Remove the food from its packaging and place it in proper microwave proof ware, the food always tastes better cooked this way.


Organic Soya milk. Available from most large supermarkets

Soy can help protect against breast cancer and also prevent many heart problems and prostrate diseases possibly brought on by the stresses and strains of our daily lives. Soy contains all the necessary amino acids needed to look after and build body tissue. Soy has a similar amount of protein to that of milk, eggs and meat but it does not contain any saturated fats or cholesterol, as do animal products, soy offers the body the same benefits.

It is said that soy can balance female hormones, helping with the symptoms of the menopause. Textured soy comes in the form of granules, flakes and chunks. When textured soy is wet it looks like minced beef in its texture and appearance. It is recommended that you eat about 25 grams of soy daily, and this can easily be done by incorporating it into your daily recipes and then the whole family can benefit.

For a start why not try replacing your usual milk with Soya milk for your breakfast cereal, I find the sweetened type is very good. Soybean oil is another good, healthy product but avoid it at all costs if it is hydrogenated. Hydrogenated oil/fat can be found in mayonnaise, salad dressings, frozen foods, imitation dairy and meat products and commercial baked goods, such as biscuits etc.

Monounsaturated oils and fish oil are the best fats, particularly for us girls.
The Top 10 Cancer Fighting Foods.

I have reproduced this informative article so that you can see at a glance food that can be obtained which will work behind the scenes giving a helpful boost to your immune system and hopefully increased resistance to cancer and other disease.

Read on, get pen and paper and then write your shopping list!

By Shira Graber.

Day after day, study after study emerges touting new ways to prevent and reduce the risk of cancer. Eat this, don’t eat that. Drink this, don’t drink that. It seems like the research points fingers in different directions every day. Though the flood of information can be conflicting, one thing is clear — the cause of one-third of cancer deaths is poor nutrition.

So how can you beat the beast? Confirmed studies show that crunching and munching on the following vitamin-rich foods is a tried-and-true method of keeping cancer at bay!

1. Tomatoes– These tasty spheres are bursting with the powerful antioxidant vitamin C and lycopene. Vitamin C bolsters the immune system and fends off cancer-causing free radicals, and lycopene is instrumental in cutting the risk of stomach, mouth, bladder, cervical, colon and prostate cancer.

2. Cruciferous Vegetables– Broccoli, red cabbage, cauliflower, kale, red beets and Brussels sprouts all belong to this veggie family. All are amply fortified with cancer-fighting

phytochemicals, including sulforaphane, beta-carotene and indolcarbinol.

3. Spinach– Popeye knew his nutrition. This dark, leafy vegetable is chock-full of ntioxidants such as glutathione, vitamin C, beta-carotene, folic acid and carotenoids. Bright orange carrots are also an excellent source of beta-carotene and carotenoids — chemicals known to curb various cancers.

4. Beans– Beans, beans, they’re good for beating digestive and breast cancer! Soybeans are stocked with protease inhibitors that don’t let cancer cells invade the body, and also contain

isoflavones instrumental in protecting against breast cancer. Fava beans fight carcinogens, reducing the risk of cancer in the digestive tract.

5. Hot red peppers– Biting into these zesty peppers may set off a fire in your mouth, but the capsaicin inside snuffs out harmful carcinogens emitted by cigarettes and some foods. These hot numbers are number one in protecting against lung cancer.

6. Garlic– This member of the onion family isn’t only powerful in flavor and scent. Garlic effectively thwarts carcinogens with organosulfides and allicinthus, helping to protect the body from breast cancer.

7. Oranges– Jam-packed with cancer-fighting

bioflavonoids and immune system-boosting vitamin C, oranges also contain 170 photochemicals, including carotenoids. In addition, limonoids found in oranges and other citrus fruits fuel the immune system to fight cancer.

8. Berries– Strawberries, blueberrie s, cranberries, raspberries, blackberries and red and purple grapes boast more than a sweet taste. These bite-sized fruits get their dark hue from anthocyanins that can neutralize carcinogens. Plus, berries are bursting with flavonoids, a powerful group of cancer-fighting antioxidants.

9. Fiber-Rich Foods– Foods full of fiber, such as whole wheat, grains, fortified cereals and apples, protect the body from pancreatic and stomach cancer while also helping to flush toxins from the body. And apples provide an additional cancer kicker with their ample supply of ellagic acid. Ellagic acid inhibits cancer cell division, thus thwarting the growth process of breast, pancreatic, esophageal, skin, colon and prostate cancer — confirming that apples truly do keep the doctor away.

10. Green and Black Tea– Long heralded for their health benefits, black and green tea are teeming with antioxidants known as polyphenols, the most potent called catechin. Whether you drink them cold or hot, green and black tea can help you fight cancer.

It is optimum to eat organic forms of these foods — free of harmful pesticides or poisons. In keeping with the United States Food and Drug

Administration’s Food Pyramid, shoot for five to nine servings of fruits and vegetables and six to eleven servings of beans and grains on a daily basis.

Don’t be intimidated by the numbers. Servings are small and can be satisfied with one piece of fruit, a half a cup of fruit or vegetables, or one slice of bread.


It is recommended to drink approximately 2 litres of quality water a day. This keeps the body well hydrated, improves the skin and helps to detoxify the body.

Drinking 2 litres of water is not as bad as it sounds; this is equal to approx. 8 cups. I am sure that most people manage to drink this amount during the day, just try to have water or quality fruit juice (without additives) instead of coffee, tea, or fizzy pop. Take your water throughout the day as small sips or drinks when required. Don’t drink a full glass or cup in one go, as this will only have you nipping off to the toilet more often!

Taking water as I have outlined above will also be beneficial whilst taking Herbal Breast Enlargement capsules.

Fitting a dedicated drinking tap in your kitchen is an excellent idea, can be done at reasonable cost and so will pay for it’s self quite quickly (compared to buying expensive bottled water). Once you have one you can bottle your own water to take out and it is ideal for cooking, and juice drinks for all the family. Even hot beverages will taste better without the usual chlorine and other additives. Check out the D.I.Y. Shops or mail order suppliers.

Pure Drinking water
Whenever you want it!

A simple DIY Tap Kit

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