Cancer is one of the top reasons for death. This illness occurs when abnormal cells overtake normal cells in your body. It can happen as a result of eating too many genetically modified foods or exposure to high amounts of radiation. This disease could be prevented by living a healthy lifestyle. For example, diet is important for living a healthy lifestyle.

According to an article that I found on medicalnewstoday.com, these seven foods can help prevent the risk for cancer.

1) Apples

Apples contain polyphenol, which contains anticancer compounds.

According to a study in the Journal of Food and Drug Analysis, the polyphenol in apples limits the growth of breast cancer cells.

2) Berries

These are high in vitamins, minerals, dietary fibers, and antioxidants. Also, there is anthocyanin inside of berries which lowers the chance for colon cancer.

Tests on mice have confirmed that berries can inhibit tumor growth on them.

3) Cruciferous vegetables

Cruciferous vegetables contain vitamin C, vitamin K, manganese, and sulforaphane. Sulforaphane contains anticancer elements that have been confirmed in studies to prevent the growth of cancer cells.

4) Carrots

Inside carrots are vitamin K, vitamin A, antioxidants, and beta-carotene. Tests have shown that beta-carotene helps reduce the chance of breast and prostate cancer.

The results of an examination showed that the risk of stomach cancer by eating carrots was reduced by 26%.

5) Fatty Fish

Fatty Fish has a high amount of compounds such as vitamin B, potassium, and omega-3 fatty acids.

According to a couple studies, people that had diets high in freshwater fish and fish oil were linked to a lower chance for colorectal, prostate, and colon cancer.

6) Walnuts

Walnuts contain an element called pedunculagin, which may limit the incidence of breast cancer.

7) Legumes

Beans, peas, and lentils are different types of legumes that can help fight cancer.

According to some tests, a high intake of legumes resulted in a lower risk of colorectal cancer, and a diet rich in bean fiber decreased the risk of breast cancer.

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This is a recipe that I found on Pinterest that I like to make when I need to have a healthy snack to enjoy. I will sometimes eat these for breakfast and they help boost my energy during the morning since there’s protein inside of them. Another great thing is that you can add many optional mix-ins in the cookies! One time you could use chocolate chips, and the next time, you could add chopped almonds to add a different taste. You are going to love eating these since this is a healthy and delicious treat. I hope you enjoy this recipe!

Ingredients

• 3/4 cup peanut butter
• 1 tbsp. honey
• 1 teaspoon vanilla
• 1 tbsp. chia seeds
• 3/4 cup old fashioned oats

Instructions

1. Combine the peanut butter, honey, and vanilla in a microwavable bowl and microwave the ingredients for 20 seconds
2. Stir the mixture until well combined then add in the remaining ingredients
3. Stir well
4. Roll the mixture into 8 balls and place the balls on a baking tray lined with parchment paper
5. Press the balls flat slightly and place them in your refrigerator for a hour

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Tips

• Store your cookies in an airtight container in the fridge for up to two weeks

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This is a great recipe that I found on Pinterest for someone who has a busy morning. Vanilla Cold Brew Overnight Oats are a combination of coffee and oats, and it will give you energy to get through your morning. This recipe is simple to make and it’s a healthier option for breakfast. You can make this the night before and store it in your refrigerator overnight, so you can just pull it out in the morning and not have to worry about prepping anything!

Ingredients

• 1/2 cup rolled oats
• 2 tbsp. cold brewed coffee
• 1/2 cup milk
• 1 tsp. vanilla extract
• 1-2 tsp. vanilla almond butter
• 2 tsp. pure maple syrup or honey
• 1 tsp. chia seeds
• Dash of sea salt

Instructions

1. Add ingredients to a bowl or jar.
2. Stir well to combine and cover with saran wrap in the refrigerator overnight.
3. Serve hot or cold in the morning. Add your favorite toppings! My favorite are chocolate chips 🙂

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This is a fun recipe that I found on Pinterest to make for breakfast or dessert. Breakfast Banana Splits are a great recipe to create because it is basically a regular banana split, but with cottage cheese or Greek yogurt and it’s healthy! Children will love this creation because it looks cool before you eat it. Also, when you put it in a banana split bowl, it looks even more delicious. This recipe is easy to make and you don’t have to feel guilty while eating it!

Ingredients

• 2 bananas
• 1 cup cottage cheese or Greek yogurt
• 8-10 sliced strawberries
• 8-10 blackberries
• 1 tsp. granola
• 1 tsp. chopped nuts

Instructions

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Tips

• Chopped nuts include almonds, peanuts, and cashews

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Occasionally we get into bad moods and it’s easy to turn to unhealthy snacks high in sugar. These foods may provide temporary satisfaction, but it’s putting bad toxins in your body. Whenever I eat foods high in added sugar, it makes me feel guilty. The next time you are feeling blue, try using whole foods to make you feel better.

According to an article that I found on healthline.com, these nine foods can help boost your mood.

1) Fatty fish

Omega- 3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are compounds inside of fatty fish that are linked to lower levels of depressions.

2) Dark chocolate

Dark Chocolate contains caffeine, theobromine, and N-acylethanolamine which may release chemicals in your brain to help you to feel good.

3) Fermented foods

Fermented foods such as kimchi, yogurt, kefir, kombucha, and sauerkraut have a high amount of probiotics, which can help improve your gut health. Thus, if you have a healthy gut, you will probably be in a better mood.

4) Bananas

Natural sugar, vitamin B6, and prebiotic fiber are contained within bananas which help stabilize your mood.

5) Oats

Oats have a great source of fiber and iron which helps keep your energy levels stable and improve mood.

6) Berries

Berries contain antioxidants and anthocyanins which can help lower depression.

7) Nuts and seeds

Nuts and seeds provide tryptophan, zinc, and selenium which may help support a healthy brain and decrease the risk for depression.

8) Coffee

The caffeine in coffee increases the amount of dopamine and norepinephrine released into our brains. Also, the chlorogenic acid contained within the world’s most popular drink helps boosts anybody’s mood.

9) Beans and lentils

These contain many nutrients that can help boost an individual’s mood, which include, B vitamins, zinc, magnesium, selenium, and non-heme, and iron.

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Light and Satisfying

Smoothies can be a great way to restore your body, and make yourself healthier. Especially if you eat an unhealthy diet, this can be a great drink to get rid of bad toxins in your body. Balance is important for living a healthy lifestyle. Sometimes when you are too hard on yourself for eating that cookie or brownie, but that may lead to overeating sugar. Don’t be so hard on yourself, and if you eat something with sugar, balance it with something rich with vitamins and nutrients. This super green cleansing smoothie recipe from Pinterest can help with making your body healthier.

Ingredients

• 3 cups spinanch
• 2 bananas
• 3 tbsp chia seeds
• 1 cup chopped fresh or frozen pineapple
• 1/2 cup almond milk
• 1/2 cup water
• Ice as desired

Instructions

1) Place ingredients into a blender and run until smooth.

2) Add ice for desired consistency. Serve and Enjoy!

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Tips

• If you have busy mornings, you can make the smoothie ahead and store it in a mason jar overnight in the refrigerator

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I know that the world is freaking out about the Coronavirus, but there are ways to fight against this horrendous virus.

1) Eat Foods High in Vitamin C

In order to fight the Coronavirus, you need to stock up your fridge with foods high in Vitamin C. Vitamin C is a mineral that helps build up an individual’s immune system. Here is a link that lists many foods that are high in Vitamin C.

https://www.healthline.com/nutrition/vitamin-c-foods#section4

2) Wash Your Hands

Washing your hands is important for fighting the Coronavirus as well as any other virus. It is said that you should wash your hands for at least 20 seconds, but according to LA Times, you should sing Happy Birthday to yourself, while washing your hands. If you don’t like this tune, you can find other options in this link.

https://www.latimes.com/entertainment-arts/music/story/2020-03-03/coronavirus-hand-washing-20-seconds-happy-birthday-10-songs?fbclid=IwAR1tXB7_sfMAokkb5Q82OkhTBwTIClRfVWZQRrmQVVb4LX4p1mt3v2mBJCE

3) Get Adequate Sleep

For your immune system to be strong, you need to get sleep! If you don’t get a lot of sleep, then your immune system will become weak, thus it allows germs and other viruses to hijack your body. Here is a link that lists the amount of sleep that each age group needs daily.

https://www.healthline.com/nutrition/how-much-sleep-you-need#section3

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Whenever you go on a vacation or long trip, you are going to get hungry. Now you are probably wondering what snacks you should pack. In my own experience, I like to eat snacks that are light but are filling. Below is a list of my top five healthy snacks to make long driving hours better 🙂

1) Fresh Fruit

If you are looking to feel refreshed and have a little bit of a sweet tooth, fruit is always a great choice. They include many nutrients, vitamins, and takes longer to digest, thus it allows you feel more satisfied.

2) Beef Jerky

Jerky has a great amount of protein and will provide you energy for a long period of time. In addition, it doesn’t have a lot of carbs!

3) Pretzel Crisps

These are pretzels that are light and don’t have as much sodium as pretzels. You can also load many topping on these, such as salsa, fruit, and cheese!

4) Nuts

Nuts are loaded with many nutrients and antioxidants. Furthermore, they can potentially help with weight loss.

5) Popcorn

You can eat a lot of popcorn and not feel guilty, since it’s light. Also, it’s not very salty.

Do you ever have a sweet tooth after a meal? There are many that struggle with this problem, and it is a weakness that I am currently trying to overcome. It is difficult to resist sugar when you grow up around it your whole life. Added sugar is not healthy, and it leads to many chronic diseases such as cancer, obesity, heart disease, and diabetes. To help you fight this weakness, there a number of healthy foods that you can help deal with your sweet tooth. Below is a list of foods that I find helpful for fighting sugar cravings.

1) Fruit

2) Banana with peanut butter

3) Greek yogurt

4) Smoothies

5) Trail mix

6) Peanut butter energy bites

If you are going to completely give up sugar, it is going to be difficult. I have tried the cold turkey method and it didn’t work for me. Whenever I have a sweet tooth and ignore it, it usually never goes away, and I end up eating foods high in added sugar to cure it. I would recommend having the mindset where you are going to try and not eat sugar, but if you have an intense sweet tooth, then choose to eat one of these foods from the list above, or choose a healthier sweet snack. If you feed your sugar cravings with foods high in added sugar a few times, don’t worry about it because you are not perfect. I hope this article helps prepare you for the fight against your sweet tooth.

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Quick and Easy!

This is a great recipe that I found on Pinterest for someone that needs to bring food to a picnic or social gathering. These are easy put together and it only takes five minutes to make! Also, if you are not a vegetable fan, then this is a fun and delicious way to eat your daily greens. I hope this recipe enriches your vegetable experience!

Ingredients

Instructions

Tips

• Prep ahead of time and cut the celery in bulk and keep in an airtight container. This cuts down on time when ready to prepare this recipe.
• If you have a nut allergy, swap peanut butter with almond butter.

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