Be Healthy

Have you heard about Choose You? It’s the American Cancer Society’s (R) program that empowers women to lead a healthy lifestyle as the primary way to prevent cancer. One of their tools is a monthly recipe to support a healthy diet. So, we thought we would go ahead and share that with you! We hop you try this recipe! Leave a comment and share your favorite healthy meal with us.

Chunky Vegetable Salad

3 ripe tomatoes, seeded and cut into 1-inch pieces

1 large cucumber, peeled, seeded, and cut into 1-inch pieces

1 red bell pepper, seeded and cut into 1-inch pieces

1 yellow bell pepper, seeded and cut into 1-inch pieces
1 fennel bulb, cored and cut into 1-inch pieces
1 tablespoon finely chopped fresh dill
1 tablespoon white balsamic vinegar
1 tablespoon extra virgin olive oil
Pinch granulated sugar
Salt and freshly ground black pepper

In a bowl, combine tomatoes, cucumber, both bell peppers, fennel, and dill. In a bowl, combine vinegar, oil, and sugar. Season with salt and pepper. Drizzle over salad and toss to combine.

Tip: White balsamic vinegar has a slightly milder flavor than red. It’s found in the vinegar section of most supermarkets. Substitute regular balsamic vinegar for white if you have trouble finding it.

Makes 10 servings. Approximate per serving: 40 calories, 1.5 grams of fat.

Here’s a bit more about Choose You’s mission. Check them out!

Choose You is a movement created by the American Cancer Society that encourages women to put their own health first in the fight against cancer. And it shines a light on a hidden issue: one in three American women will get cancer in her lifetime, but about 50% of cancer deaths could be prevented. The key to prevention is focusing on early detection and healthier lifestyles such as maintaining a healthy weight through diet and exercise, and avoiding tobacco.

In the constant struggle between family, work and self, we know how difficult it is to focus on you. To help change this, Choose You provides the tools and support women need to commit to and achieve their personal health and wellness goals. Research shows that 73% of Choose You commitments are successful, and the program provides the support needed to help you eat right, get active, quit smoking, schedule regular health checks or take care of your skin.

We came across this chart recently that shows the difference in nutritional value in vegetables grown with organic methods versus conventional commercial methods. We were SHOCKED! We’ve always thought, a veggie is a veggie is a veggie. But not so. Turns out the ways in which our produce is farmed and harvested makes a huge impact in the benefits we get from it by the time it’s put on our tables. Take a look – how does your favorite produce measure up?

So, all you Moms and heads of household out there who are in charge of buying the groceries for yourself and your families, now what? How much organic produce usually goes in your cart every week? And now will you buy more? We know that healthy diets are helpful in preventing cancer and other diseases – and it looks like buying organic can strengthen our diets even more. Depending on where you live, sometimes it can be hard to find quality organic produce. Here are some suggestions, where will you go?

• Local Farmers Markets – they usually have local, fresh produce for less than the grocery store (be sure to ask if it’s organic)
• “Green” Grocery Stores – places like Trader Joe’s and Whole Foods specialize in organic, pesticide-free foods and often have a wide selection
• Your Local Supermarket – while the selection may not always be as big, sometimes your regular grocery store will have organic options; just ask a store clerk where you can find them

Want a simple way to make sure you are getting some of the essential cancer prevention foods into your diet? Here’s a quick list of 10 Super Foods and Drinks to help keep your body healthy and cancer free. We also included some ideas on how to use these foods to make your cancer prevention diet interesting!

1. Cruciferous Vegetables – use these green crunchy veggies as the stars of a chinese stir fry! Toss in some honey and soy sauce and you’re set to go!
2. Globe Artichoke – roast them and quarter them for a pizza, chop them up and dump on a salad or into your favorite spinach artichoke dip recipe.
3. Dark Greens & Veggies – Spinach and Beets can make a great salad! Top with some chicken and feta cheese for lots of flavor.
4. Grapes & Red Wine – Pluck some from the vine and pour yourself a glas! Doesn’t get easier than that.  
5. Legumes – Beans are a great start to a Mexican fiesta! Saute black beans with chopped tomatoes, cumin, chili pepper and onions for a flavorful burrito.
6. Berries – Blueberries are delicious when you mix them in with your favorite yogurt or put them on top of your morning cereal.
7. Flaxseed – Take flaxseed oil supplements or use flaxseed meal in lieu of flower for low carb baked goods.
8. Garlic, Onions and Leeks – Who doesn’t love garlic? You can toss this master ingredient into almost any meal, just make sure you cook it at least a little bit otherwise it will be too bitter.
9. Green Tea – A great substitute for coffee, just bring your own tea bag to the office and heat up some water. 
10. Tomatoes – They go in everything! In salads, on sandwiches, you can even hollow them out and stuff them. Make your own pasta sauce using tomato sauce, paste and diced tomatoes.

Which Super Food are you going to try today? Leave a comment and let us know.