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Think color, think fresh, and think easy when deciding to eat healthier. Nature's best ingredients like fresh berries, crisp broccoli and spices like turmeric and ginger are filled with health promoting and cancer fighting properties.
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Quick and easy ideas for your healthy recipe collection

Brown Rice with dried blueberries and walnuts
Serves 4

2 cups cooked long grain brown rice
1 tablespoon olive oil
1/2 small onion, diced
2 stalks celery, diced
1/2 cup diced walnuts
1/3 cup dried blueberries
1/2 tablespoon walnut oil
1 tablespoon fresh parsley, minced
Salt and pepper to taste

In a skillet, heat olive oil. Saute onion, celery over medium heat until soft and fragrant (3-5 minutes). Add walnuts, blueberries, sauté until walnuts are lightly toasted. Stir in rice and walnut oil. Taste and season. Sprinkle with parsley.

Oven Roasted Salmon with honey, tumeric and green tea Serves 4

4 salmon filets
1 teaspoon turmeric
Pinch salt and black pepper
2 tablespoons olive oil
2 tablespoons honey
1/2 cup green tea
Salt and pepper to taste

Heat oven to 400 degrees.

Season the salmon filets with turmeric, salt and pepper. In an oven proof skillet, heat olive oil over medium-high heat. Add salmon, skin side down to the pan—do not turn over. Cook for about 3 minutes on the stove then place in oven and roast until brown, about 10 minutes or more, depending on the thickness of the fish (10 minutes per inch).

Move the salmon to a serving plate, cover with foil to keep warm. Return the skillet to the stove on high heat, add the green tea and honey and another hefty pinch of turmeric. Bring the pan juices to a boil and cook until syrupy. Pour over the salmon and serve.

Q: My family is on a very tight budget and it only gets tighter as my investments lose their value. Is it possible to eat healthy on a budget?
A: Somehow, over the years, American mindsets took a wrong turn. And somehow, the notion that healthy eating is expensive became that norm. In all honesty, it depends on whether you are comparing apples to soft drinks, says Katherine Tallmadge from the American Dietetic Association. “Some people don’t mind paying 75 cents for a soft drink but would object to paying 75 cents for an apple. There’s a perception that these aren’t important foods, that they’re side dishes. But plant foods such as fruits, vegetables, legumes and whole grains are the foundation of a healthy diet.”

Here are some healthy grocery shopping tips:

1. Remember the 75/25 rule. The bulk of your shopping cart should be made up of foods from the outside aisles of the grocery store -- where the real food resides -- including, fresh fruits and vegetables, whole grains, beans or legumes, nuts, seeds, and lean protein. The remaining quarter should include canned beans, 100% whole grain pasta and cereals, frozen fruits/vegetable, juices, tea/coffee.

2. Heap the Cheap. The outlay for entire days worth of fruit and veggies is $2.50 per day, according to the USDA. That is the same price for a bag of potato chips or a three pound bag of potatoes—you decide which one will stretch your budget…

3. Trim and Slim. Save $600 a year by only buying what you will use. An average family of four throws out $590 per year in meat, fruit, vegetables and grains and fifteen percent of all tossed out foods are still within their expiration dates, according to research from the University of Arizona. Also, physicians agree that if most Americans ate 100 fewer calories per day, this country’s weight problems would vanish.

4. A good site to compare grocery store prices in your area is www.couponmom.com, and sign up is free.

As much as 30% to 40% of all cancers could be prevented if people ate the proper foods, exercised enough and maintained appropriate body weight. According to the American Institute for Cancer Research (AICR), at least 20% of all cancers could be prevented by adopting relatively simple eating habits. The good news is these guidelines are also recommended for fighting off other diseases, including heart disease and diabetes.

There are hundreds and hundreds of studies showing that people who consistently eat lots of fruits and vegetables are half as likely to avoid a cancer diagnosis as those whose diets lack these essential foods. The workhorse behind these cancer fighting foods are chemicals called phytochemicals, which give foods their brilliant color and disease fighting properties. The following is a list of the foods, known so far, that have the highest cancer fighting properties:
• Blueberries, raspberries, cranberries
• Broccoli, Brussels sprouts, cauliflower
• Brown rice and whole wheat
• Cabbage
• Cantaloupe
• Carrots, celery, cilantro, parsley and parsnips (vegetables in the carrot family)
• Citrus fruits
• Cucumbers
• Dark Chocolate (70% cocoa)
• Flax Garlic, ginger
• Green Tea
• Leafy Greens
• Licorice
• Mint, rosemary, thyme, oregano, sage, basil
• Mushrooms: shitake, maitake, enokidake, cremini,
• Portobello, oyster, thistle oyster
• Oats and barley
• Omega-3 from fish, nuts, olive, DHA and nut oils
• Onions
• Probiotics (friendly bacteria in cultured dairy) & Prebiotics (special fibers)
• Seaweed
• Black, red and white beans
• Tomatoes and peppers
• Turmeric
• Vitamin D
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