Don’t be a statistic on Turkey Day

Turkey?  Check.  Fixin’s?  Check. Centerpiece?  Check.  Salmonella?  Let’s keep that one off the menu.

Being the perfect host or hostess is not just about a beautiful table or delicious food.  It’s also about keeping your family and friends food safe – you don’t want to be remembered as the host or hostess who sent their guests to the hospital at the holidays. 

Every year there are 78 million reported cases of food borne illness – 325,000 hospitalizations and 5,000 deaths.  On Thanksgiving day alone, an average of 200,000 people will get food poisoning.  Who wants to spend the day on their days praying to the ceramic altar?  We’ll pass.

Tune in Monday, 11/21 and watch ‘The Fit Foody’ show how to host a healthy, food safe holiday

The Fit Foody– food and safety expert Mareya Ibrahim of Eat Cleaner has a few simple tricks of the trade to show how to keep the holiday season happy and worry free. 

-        Don’t let fowl go foul:  For your main event, taking measures to clean and prep your turkey properly can help your table be Salmonella-free.

-        Pick and clean fixin’s properly: Before your produce reaches you, it has been touched by around 20 different sets of hands and has traveled at least 1,500 miles.  Preparation and handling is key to producing food borne illness-free results.

-        Cook it done:  You can’t always judge a food by it’s color, simple tricks to tell you when your bird is really cooked.

-        Keep it cool:  Don’t let the tryptophan kick in, why it’s important to clean up now rather than later and just how much later.

Mareya Ibrahim is The Fit Foody and the Founder of the Cleaner Plate Club.  She is a food safety expert and advocate based in Orange County, CA.

Protect Your Melons with Fruit + Veggies

Eating a diet rich in fruits and vegetables drastically reduces the risk of ever getting breast cancer and of having a recurrence. Scientists at the University of Hong Kong have just released more research findings adding to the growing pile of evidence that selections from the produce section are the best bet for keeping away this dreaded disease.

The association between vegetable and fruit intake and breast cancer risk was evaluated using a hospital-based, case-controlled study. Four hundred and thirty-eight breast cancer cases were matched with an equal number of controls by age and place of residency. Their dietary intake was assessed by face-to-face interviews using a food frequency questionnaire. Multivariate logistical regression was used to estimate odds ratios.

Total vegetable and fruit intake was found to be inversely associated with breast cancer risk. The odds ratios of the highest quartile relative to the lowest quartile of total vegetable and fruit intake were 0.28 and 0.53 respectively. This means that those eating the lowest amounts had a 47% increased risk of breast cancer. Consumption of individual vegetable and fruit groups such as dark green leafy vegetables, cruciferous vegetables, carrots, tomatoes, bananas, melons (watermelon, papaya, and cantaloupe) was inversely and significantly related to breast cancer risk. An inverse association was also observed for vitamin A, carotene, vitamin C, vitamin E, and fiber intake. (International Journal of Cancer, July)

Fruits and vegetables modulate the cell cycle to safeguard health

People were created to eat fruits and vegetables. Several systems in the body depend on constituents from nature’s garden for proper functioning. One of these is the cell cycle that regulates the growth and maintenance of all living things. During the cell cycle, chromosomes are duplicated, and one copy of each duplicated chromosome is transferred from the mother cell to the daughter cell. Proper regulation of this cycle is critical for the normal development and maintenance of health in multi-cellular organisms. If the cell cycle is not working as it should, cancer and other degenerative diseases may be the result.

The successful reproduction of new cells depends on two critical processes, the replication of DNA, and mitosis (the nuclear division of the daughter cell from the mother cell). Compounds from fruits and vegetables stand guard over this process and assure successful completion. (Frontiers in Bioscience, January, 2008)

In a world in which more and more genotoxins are constantly bombarding people, a greater intake of fruits and vegetables is necessary to modulate the effects of deregulation at cell cycle checkpoints and keep the cycle running smoothly creating new cells that are healthy. Up to ten servings of fruits and vegetables each day are now recommended by some health gurus.

Fruits and vegetables can reduce breast cancer recurrence by 40 percent

Scientists from the University of California examined the relationship between plasma carotenoid concentration as a biomarker of fruit and vegetable intake and the risk for a new breast cancer event in 1,550 women previously treated for early stage breast cancer. After 5 years of follow-up, those women with the highest plasma carotenoid concentrations had a 40% reduced risk for breast cancer recurrence. (Journal of Clinical Oncology, September, 2005).

Carotenoids are natural fat-soluble pigments found in certain plants. They provide the bright red, orange, yellow, blue and purple colorations found in the vegetable kingdom. Famous members of this family include beta-carotene found in carrots, spinach, kale and cantaloupe; lycopene found in tomatoes, pink grapefruit, watermelon, papaya, and apricots; and lutein, found in dark green leafy vegetables and blueberries.

Since carotenoids need lipids to become bioactive in the body, salads full of these colorful vegetables should always be eaten with some type of fat. The liberal use of extra virgin olive oil on a salad is a great way to bring its carotenoids to life. Fruits and nuts is another tasty combination. The healthy fats found in the nuts will bring to life all the carotenoids in the fruits. Snacking on dried fruits and nuts satisfies the sweet tooth while loading up the body with carotenoids. For best digestion, eat the fruits first and then the nuts rather than eating them together.

Fruits and vegetables with the highest anti-cancer activity

Almost all fruits and vegetables have anti-cancer activity. The superstars of the research labs are garlic and onions, cruciferous vegetables (broccoli, cabbage, kale, Brussels sprouts and greens), unbelliferous vegetables (carrots, celery, cilantro, parsley and parsnips), tomatoes, peppers, flax seeds, citrus, and soy. However, soy should never be eaten unless it is fermented in the traditional oriental manner and eaten as a small part of a mineral and protein rich meal.

Spirulina and chlorella are heavily pigmented microalgae. They are a nutrient rich vegetable food source rich in beta carotene and many other carotenoids, each with power to keep away breast cancer. They contain fatty acids to speed these carotenoids to work in the body.

Compounds from fruits and vegetables that have shown to help regulate the cell cycle include diindolymethane (DIM) from broccoli, apigenin from celery and parsley, curcumin from turmeric, epigallocatechin-3-gallate (EGCG) from green tea, resveratrol from red grapes and peanuts, genistein from soybeans, and silymarin from milk thistle. These are widely available as supplements.

For more information:
http://www.naturalnews.com/025810.html
http://www.naturalnews.com/024958_f…
http://www.naturalnews.com/025441_v…

About the author

Barbara is a school psychologist, a published author in the area of personal finance, a breast cancer survivor using “alternative” treatments, a born existentialist, and a student of nature and all things natural.

Cut through the crap

Wax can trap pesticide residue and harmful bacteria. Unlike water, a produce wash like Food Production And Pesticide Use

I found this article, written a registered dietician nutritionist, called Avoiding Pesky Produce Pesticides and thought her insights into why you need a

• Going Organic
• Most And Least Contaminated Produce

Every day we’re bombarded with news about bacteria-tainted meat and pesticide-laden produce. In the
United States we expect our produce to be free of such contaminants, but there is a growing concern
about the safety of our food supply. Fresh fruits and veggies are an important component of a nutritious
diet because they are packed with vitamins, minerals, phytochemicals, and fiber. So how can we reap
the benefits of healthful produce, but ensure they’re 100 percent safe?

Food Production And Pesticide Use

Food production and distribution methods have changed over the years, leading to new safety issues. For
example, to optimize crop yields many farmers increasingly turn to pesticides to control undesired insects,
weeds, rodents, fungi and bacteria. Antibiotics are added to animal feed to counteract the growing
number of bacteria. However, these bacteria are becoming resistant to the antibiotics. These “super”
strains of bacteria grow inside animals and can be passed on to humans through tainted meat and
eggs. Fruits and vegetables can become contaminated when they are shipped or prepared with animal
products harboring bacteria.

We know that the healthful benefits of produce are greater than the risk of pesticide exposure. However,
today concern is mounting about the ways that pesticides could affect people, especially pregnant
women and young children.

In 1997, Congress passed the Food Quality Protection Act, which requires all pesticides to be proven safe
for infants and children. If a pesticide is unsafe for children or information is lacking about its safety, the
Environmental Protection Agency (EPA) is responsible for setting safety levels for its use. This strategy
may help to minimize pesticide use in the long run.

The EPA also approves every pesticide before its use on foods, monitors pesticide residues in foods,
and surveys which such foods children consume in greater amounts. Some pesticides are rated by the
EPA as known or possible carcinogens.

But the risk from pesticides is still uncertain, not thoroughly studied, and worrisome to consumers. It
makes sense that we should try to reduce our exposure to them, but how do we do this?

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Going Organic

What does organic produce mean? As defined by the U.S. Department of Agriculture (USDA), organic foods
are those grown without the use of pesticides, petroleum- or sewage-based fertilizers, antibiotics,
synthetic hormones, genetic engineering, or irradiation.

So how can we identify organic foods? As of October 2002, the USDA began labeling organic foods with
anorganic seal of approval. To be labeled “100 percent organic,” the food has to be certified by the
USDA. A food can claim to be “organic” if it contains 95 percent organic ingredients. Foods with 70
percent to 95 percent organic ingredients can claim to be “made with organic ingredients”. If a food has
less than 70 percent organic ingredients, the word organic must be relegated to the ingredient list.

Although there is no solid evidence that organic foods are healthier for consumers, emerging studies
show that organic produce is less likely to contain pesticides. Pesticide residue has been in 13 percent
to 23 percent of organic produce and 71 percent to 90 percent of conventionally grown produce.

To reduce the risk of pesticide exposure, follow some of the food-safety tips below to insure the safest
and tastiest produce:

1. Eat organic when you can. If this option is too costly or not readily available, select organic
   produce to replace the most contaminated fruits and veggies from the table below.
2. Choose conventionally grown produce from the least contaminated fruits and veggies from the
   table below.
3. Buy locally grown produce when in season. You may want to inquire about pesticide use. Check
   with your state’s cooperative extension service for a list of farmers’ markets.
4. Wash your produce with cold, running water. Peel thick-skinned produce and trim outer leaves of
   greens. Water is effective as produce washes when it comes to non-waxed fruits and veggies.
   Washing produce with water can reduce bacteria 10-fold. However, produce washes may help to
   remove the wax coating from produce such as apples, peppers, cucumbers or tomatoes. Edible
   wax is applied to trap moisture and keep produce fresh longer, but dirt and pesticide residues can
   get trapped underneath.
5. Keep produce and animal food preparation separate. Use one cutting board for meats, fish,
   chicken and another board for produce. After every use wash boards, knives and other
   kitchen utensils thoroughly with soap and water.
6. Finally, always wash your hands prior to any type of food prep, and wash hands when
   switching from meat to produce preparation.

Keep in mind that fruits and veggies are loaded with healthful benefits that outweigh the risks of possible
pesticides. Diets based on fruits, vegetables, and grains can help to lower your cancer risk by as much
as 20 percent. The bottom line: Eat a variety of fruits and veggies daily and treat yourself and your family
to a new one every week!

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Most And Least Contaminated Produce

Conventionally Grown Fruit And Vegetables
12 Most Contaminated	12 Least Contaminated
Peaches	Sweet corn
Strawberries	Avocado
Apples	Pineapples
Spinach	Cauliflower
Nectarines	Mangoes
Celery	Sweet peas
Pears	Asparagus
Cherries	Onions
Potatoes	Broccoli
Bell peppers	Bananas
Raspberries	Kiwi fruit
Grapes, imported	Papaya

Source: Environmental Working Group