Beets, Beans, Berries, Broccoli and Bran, five foods that begin with the letter B and each packs a powerful arsenal of vitamins, nutrients and antioxidants that help to fight cancer. I selected these foods beginning with B to make it easier to remember, there are of course many other foods that also possess cancer-fighting qualities.

To give you an idea of why these foods are so good for you, I’ve outlined the benefits below. If these are not foods that you normally eat, try gradually adding them to your regular diet. This will give your body a chance to adjust to the taste and effect of each of these foods.

Beets
The beautiful color of beets is one of the reasons this vegetable is so good for you. They are full of phytonutrients that provide antioxidant, anti-inflammatory and detoxification benefits that help to prevent cancer.

Beans
Full of fiber, beans are a great source of protein that is low in saturated fat. Beans are loaded with cancer-fighting antioxidants. Eat canned or dried beans, depending on which you prefer. Beans are an inexpensive menu item that can be eaten with most any meal.

Berries
Berries are packed with cancer-fighting phytonutrients, which have been proven to slow down the growth of pre-malignant growths and tumors.

Broccoli
Broccoli is full of vitamins and nutrients and it also contains sulforaphane to boost enzymes in the body and flush out cancer causing chemicals. Broccoli is very versatile and can be eaten steamed, grilled, boiled, microwaved, or eaten raw on a salad. Adorned with a sauce or just a sprinkle of salt, broccoli is one of my favorites.

Bran
Wheat bran is thought to accelerate the metabolism of estrogen, a known promoter of breast cancer. Eating wheat bran is also beneficial in the fight against colon cancer. Try adding bran to your morning breakfast or snack. Incorporate it into other menu items, so that you can enjoy bran at other times during the day and so that you don’t get burned out just having it for breakfast.

The best way to lose weight is to eat every 21/2 to 3 hours. Eating frequent, small meals will help to keep you from overeating at any meal and from making unhealthy food choices.

Going for long periods of time without eating causes your metabolism to all but shut down to conserve fat and energy. A slower metabolism burns less calories. When you eat three large meals per day, you will tend to eat more at each meal and with a slower metabolism, it will be more difficult to burn off those calories.

Large meals will make you feel more sluggish than small, healthy meals. The idea is to keep your body satisfied with food, but not overindulge yourself which leads to weight gain.

Plus, if you are active, five meals will sustain you better, keeping sugar levels from falling and rising which may cause you to become hungry, tired and irritable.

The best way to succeed with this way of eating, is to plan your meals each day. If you work away from home, pack a lunch with healthy snacks of fruit, vegetables, cheese or crackers. Make sure you are getting enough protein, too.

When eating five times per day, keep the portions small—each serving about the size of the palm of your hand.

The key to portion control is to stop eating when you are full. Learn the language your body is speaking. Don’t take another bite past that satisfied feeling. Remember: your next meal is only a few hours away.

That’s the clincher, knowing you will be eating again in less than 3 hours, really does keep you from overeating. You can be free to enjoy your food, not have to worry about counting calories, and feel satisfied all day long. It really is the secret to eating more and weighing less.

My meal schedule works best this way: 7 am: breakfast. 10 am: snack. 1 pm: lunch. 4 pm: snack 7pm: dinner. I’ve eaten this way my whole life, and never had a weight problem or a significant health problem.

Give it a try. Nutritious food, in sensible portions, eaten several times a day really will keep your hunger satisfied and help you to lose those excess pounds.

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If fairly fresh leftovers are beginning to taste or smell funny, it could be your refrigerator that is causing this unappetizing effect. The household refrigerator is a real workhorse, constantly running but many times getting no place. When the refrigerator is holding too many old foods, or has been neglected when it comes to cleanliness, it may be time to clear out everything and give the cold box a complete cleaning.

Most women don’t truly understand the dangers of improper food storage. However, it is a danger to your health and that of your family to store foods at temperatures above 40° and below 210°. That difference in temperature is considered “the danger zone.”

Food kept too long in the refrigerator may appear dried up or contain some sort of biology experiment, but the truth is, these foods contain bacteria, odor-causing bacteria that could actually make you sick. “When in doubt, throw it out,” is the best motto for ensuring you, nor your family, become victims of a food-borne illness.

Food that has harmful bacteria might not smell yet, so don’t just trust your nose to decipher whether or not the entrée is still good. Take out food left in Styrofoam containers should usually be eaten the same day or following day, after that it’s time to toss. But if the food looks or smells strange, don’t even risk tasting it — just throw it away. Mold, especially on soft cheeses can be very harmful and may be saturated throughout although not apparent to the naked eye.

With a few foods — such as hard cheeses, salami, and firm fruits — you can cut the mold away, but be sure to remove a large section around any mold you can see. In general, food with mold should be tossed.

Condiments will stay fresh for two months on the door of the refrigerator. That part of the fridge is designed for storing condiments, because their high acid content makes them more resistant to bacteria than other foods.

Spills should be wiped up as soon as they occur, this will keep the refrigerator cleaner between regular cleanings. As a rule, clean the refrigerator every 3 to 6 months, but keep the shelves, especially solid shelves, wiped down regularly.

Refreshing and sweet, watermelon is a wonderful fruit, especially on a warm summer day. Low in calories but very flavorful, this fruit can satisfy your sugar craving while quenching your thirst. An especially healthy fruit, watermelon reduces inflammation and is one of the healthier fruits for diabetics because of this.

Watermelon is an excellent source of vitamin C. It contains the antioxidant, lycopene to help combat free radicals that cause all sorts of cancer including those of the skin, pancreas, cervix and breast.

Watermelon contains beta-carotene, which has been shown to reduce the risk of heart disease, colon cancer and even helps to relieve complications of asthma.

Watermelon is rich in the B vitamins necessary for energy production. It is also a very good source of vitamin B6 and a good source of vitamin B1, magnesium, and potassium. Because of its high water content, it delivers more nutrients per calorie.

To choose the best tasting watermelon, examine the color of the fruit. It should be a deep color and not have any white streaks. If looking at a cut melon, the seeds should be a deep color.
Watermelon can be eaten any time you can find it in your grocer’s produce aisle. It is excellent as a side dish or mixed into a salad. You can cut it into cubes and refrigerate for a refreshing snack.
Watermelon mixed with thinly sliced red onion, salt and black pepper makes a great summer salad. Because the watermelon contains so much water, there is no need for a dressing, making this salad the perfect low calorie, low fat treat.
Watermelon, bananas, apple slices and orange slices make a wonderful fruit salad that contains a wealth of vitamins and nutrients And fruit salad can be made days ahead since cut fruit, if chilled, retains its nutrients for at least 6 days.

If you are always looking for a new healthy food to add to your menu, look no further than the beautiful, leafy kale. When eaten steamed, kale can fortify a woman’s body against many health conditions. The reason steaming is best is because that process allows the fiber in the kale to be easily absorbed in the body. While raw kale is still healthy, steamed kale offers the best benefits.

Eating steamed kale will help to lower cholesterol levels and many of the risks associated with at least 5 different cancers. These include breast, bladder, colon, ovary and prostate cancer. Isothiocyanates (ITCs) made from glucosinolates in kale are responsible for all of these benefits including helping women detoxify their bodies.

Vitamins K, A, C, B2, B1, beta carotene, fiber, calcium, potassium, iron, protein, magnesium and other nutrients are all present in a 36 calorie serving. When chewed, the sulphorane in kale helps to generate enzymes from your liver that actually detoxify cancer-causing chemicals.

The following benefits can be attributed to steamed kale:

• Lowers cholesterol
• Protects from the risk of 5 different types of cancer
• Natural detoxification
• Antioxidant
• Anti-inflammatory

Now that you realize how beneficial this wonderful leafy vegetable is for your health. You might be interested in making some for yourself or your family.

To prepare steamed kale you will need:

11/2 pounds of kale
2 cloves of garlic
2-3 Tablespoons of extra virgin olive oil
Juice of ¼ lemon
½ cup of vegetable stock or water
Sea salt and pepper to taste

Mince or chop garlic and set aside. You can remove the spines of the kale or leave intact. Chop coarsely into bite sized pieces. In a sauce pan, sauté garlic until tender, but before its color changes. Squeeze kale with lemon juice and add to sauce pan along with vegetable stock. Cover and cook on high heat for about 5 minutes or until tender.

Serve with any main dish of chicken, beef, or pork. You can also use it in soups, salads or anything you like, just let your imagination soar.