(Guest post from Kelsey Servi)

Tempeh –it’s what’s for dinner. (If you’re trying to naturally prevent lung cancer growth, that is.)

In a recent 2013 article, researchers from the University of Arkansas found that soybeans with a high oleic acid content could inhibit the growth of several cancers by up to 70 percent. Among the malignancies:

• Lung cancer (growth reduced by 68 percent)
• Colon cancer (growth reduced  by 73 percent)
• Liver cancer (growth reduced by 70 percent)

This was certainly not the first study to identify anti-cancer benefits in soy. Other studies exploring the correlation between soy and lung cancer date back to 1985, and one published this spring indicates high-soy diets may correlate with longer lung cancer survival. (That study found that women who ate more than 21 grams of soy protein per day were more likely to reach five-year survival after a lung cancer diagnosis.)

However, this study was the first to note these specific bioactive benefits in three individual soy protein isolates. The University of Arkansas was also the first organization to identify two of the three high-oleic acid soybean varieties, as part of an ongoing soybean breeding program.

Oleic acid – the main fat component in the much-acclaimed olive oil – is also associated with breast cancer inhibition.

Lab workers tested each of the soy isolates against cell lines from lung, colon and liver cancer samples. They found that growth for each type of cancer significantly slowed after exposure to the soy isolates, and that higher doses produced greater results.

Several other food-derived compounds offer lung cancer inhibitory benefits. These include reservatrol, an antioxidant in red wine, and curcumin, the main component of the Indian herb turmeric.

Tempeh, Two Ways

Tempeh is thought of as a boring, obscure “health store” food. But when prepared correctly, nothing could be further from the truth. Sure, it’s a fermented soy cake – but you can dress it up like any other animal meat. Crumbled tempeh makes a great stand-in for ground beef or ground turkey, and crispy, pan-fried tempeh strips are passable for bacon.

But just like you wouldn’t serve raw, unseasoned meat, you can’t serve raw, unseasoned tempeh. It needs a zesty marinade and some added fat to taste its best. Some tempeh products come pre-seasoned, and some come pre-cooked so all you need to do is heat it with some oil. (As with meat, soy should not be consumed raw.)

However, there are plenty of ways to get creative with the plain version! The following two tempeh recipes are full of plant-based protein (more than 15 grams per serving):

Tex-Mex Tempeh Tacos (serves one)

Ingredients:

1/3 package organic tempeh

3 tablespoons mesquite BBQ sauce

½ avocado

Shredded lettuce

Greek yogurt (to sub for sour cream)

Pico de Gallo

2 whole-grain tortillas

Directions:

-  Cut your tempeh into cubes, then brown in a skillet with 1 tbsp olive oil. Transfer to a bowl and toss with the BBQ sauce.

- Warm tortillas in oven (approximately 2-3 minutes).

- Layer taco ingredients as you would for any taco; add as much – or as little – as you’d like of each. If you’re not experiencing chemotherapy-induced nausea, try adding hot sauce or mango salsa.

Easy Tempeh Stir Fry (serves one)

Ingredients:

1/3 package organic soy tempeh

1 floret fresh broccoli

½ cup sliced carrots

½ onion

1 can baby corn or water chestnuts

¼ cup organic soybean oil

Teriyaki sauce and soy sauce, to taste

1 serving brown rice or soba noodles

Directions:

-Cook rice/noodles according to package.

- Add vegetables, oil, teriyaki sauce and soy sauce to a wok (or skillet). Sautee for 5 minutes; add tempeh cubes. Sautee another 4-6 minutes, flipping the cubes so each side gets lightly crispy and brown.

If desired, add another dash of teriyaki or soy sauce; serve over the rice or soba noodles.

You should note that it’s important to purchase tempeh that’s certified organic or made from non-genetically modified soybeans. (The health effects of genetically modified foods are not completely known, but what we do know suggests that they’re not ideal for health).

While the study uses soybeans that are specifically bred to have higher-than-average oleic acid concentrations, there are several natural ways to obtain non-modified, high-oleic acid soybeans. Ask your local grocer for help finding non-GMO soy products in their refrigeration.

Do you cook with soy? If so, what are your favorite tofu or tempeh recipes? If you try out either of these recipes, let us know your thoughts on our Facebook page.

Sources:

Seaman, A. M. (26 March 2013). Soy tied to better lung cancer survival among women. Reuters. Retrieved from http://www.reuters.com/article/2013/03/26/us-soy-lung-cancer-idUSBRE92P0VP20130326

Rayaprolu, S. J., Hettiarachchy, N. S., Chen, P., Kannan, A., & Mauromostakos A. (2013). Peptides derived from high oleic acid soybean meal inhibit colon, liver and lung cancer cell growth. Food Research International; 50 (1). Retrieved from http://www.sciencedirect.com/science/article/pii/S0963996912004322

Fresh picked apples at Harvest time

When apples are in season, there are a wide range of varieties to choose from. Red Delicious, Gala, and Fuji are crisp and juicy all by themselves. For baking, a nice balance of sweet and tart flavors can be made by combining Rome Beauties with Granny Smiths. For use in soups and sauces, the softer Johnathans, Cortlands, or McIntoshes all work well.

Apples are a great way to get fruit into your diet. From grab and go whole apples, to diced into a salad of baked whole for a yummy simple dessert, the possibilities are endless. We all know that apples are a great healthy snack. They are especially yummy with peanut butter on them. A slice of sharp cheddar cheese makes another tasty topping.

Golden Delicious apples bake up quickly

But did you know that apples are useful in the kitchen in other ways too?

Here are 4 tips to get the most out of an apple.

1) Green tomatoes will ripen faster when placed in a paper bag with an apple in it.

2) Try stuffing an apple inside a whole chicken the next time you roast one up to make it juicier.

3) Hardened brown sugar will soften easily when placed in a bag with an apple wedge.

4) Apples will absorb extra salt from homemade soups and stews. Just add few wedges to balance out too mush salt.

Got a handy use for apples? I’d love to hear about it.

You need to know how to decipher the code! You want to know what these claims really mean so you can make an educated choice about whether you will eat this foods. Once you know how not to be misled, you can move toward choices that will better support your health and well being.

Use this form to get your Free Copy of
Food Labelsde-Mystified!

After Tour de France champion Lance Armstrong recovered from testicular cancer, he created the Livestrong Foundation as a resource for those with cancer. He sometimes worked the phones himself and received many questions about his lifestyle and his diet. Cancer patients wanted to know exactly what he was eating that made him recover so strongly.

Lance is an elite athlete. His body might not be anything like yours, but a healthy diet cannot only reduce your chances of getting cancer, it can also help you recover faster. The National Cancer Institute gives an overview of nutrition in cancer care and says cancer can change the way the body uses food. Some types of stomach or intestinal tumors may prevent the body from absorbing the necessary nutrients from food.

Cancer treatments can also affect the senses and the appetite. One type of cancer that requires proper nutrition is Mesothelioma cancer, which typically affects the lungs and is caused from exposure to asbestos. Many people don’t know that this type of cancer can also affect organs vital for digestion such as the stomach and intestine.

Treatments for cancer will often make the patient weak and tired. Food is our main source of fuel. Eating the right foods during cancer treatment can help replenish nutrients in the body and give the patient additional strength and mental vitality needed to speed recovery.

Because the immune system is weakened by cancer treatments such as chemotherapy and radiation, it is important to eat foods that naturally boost the immune system. Other symptoms such as diarrhea, constipation, and vomiting can also be addressed with proper nutrition.

Lance Armstrong already followed a rigorous training schedule and diet plan. You probably are not used to monitoring every little thing you put into your body. If you could prevent getting sick with cancer, the extra effort would probably be worth it. If cancer has already invaded your body, you want to do everything in your power to fight it.

Even if you’re not an award-winning athlete, good nutrition is one of the most cost-effective and simplest things you can do to possibly extend your life. You never know, you might have the sudden urge to take up cycling to expel all that extra energy from eating good food.

About Jillian McKee:

Bringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.

Visit Jillian on her blog      Follow Jillian on Twitter    Find Jillian on FB

Fresh Herbs add sparkle as a topping for many dishes or tossed into salads to liven them up.

To keep herbs such a such as Cilantro or Parsley fresh for up to 10 days:

1) Pick off any leaves around the base of the stem area

2) Trim the end of the stems so they are even and all are freshly cut

3) Place the herbs in a stable shaped coffee mug that won’t tip over

4) Fill the mug with one inch of water, making sure that no  leaves are in the water

5) Put a produce bag loosly over the whole thing and keep it in the refrigerator.

Make a fresh cut across the base and pick off an leaves at the bottom

Remove Leaves from the bas area & make a clean cut across the bottom of the stems befor putting the bunch into a cup with a little water in it.

Put a produce bag loosley over the whole bunch

Place a plastic bag loosely over the whole thing and store in the fridge

This is just a fact of the massive amounts of foods our supply system generates.
Food contamination also comes from some sources you may not expect. The Food & Drug Administration has published a new report that lists the top 10 riskiest foods which accounted for nearly 40% of outbreaks since 1990.
1. Leafy Greens
2. Eggs
3. Tuna
4. Oysters
5. Potatoes
6. Cheese
7. Ice Cream
8. Tomatoes
9. Sprouts
10. Berries

It is important to note that much contamination and spoilage can occur after the food is brought home. Careful storage and handling is crucial to preventing spoilage once food is in your home. The proverbial “cool, dry, dark” place represents ideal conditions for nearly all foods. Heat and moisture are the two main culprits behind food spoilage and contamination. Check food often and consume it quickly for best results. A weekly menu plan is a great tool for making the most efficient use of the foods you buy and avoiding food waste.