Basics of Meditation:
Meditation can be practiced in many different ways. While there are numerous different meditation techniques, a common thread runs through virtually all meditative techniques:

• Quiet Mind: With meditation, your thinking mind becomes quiet. You stop focusing on the stressors of your day or your life’s problems, as well as solving these problems. You just let that voice in your head be quiet, which is easier said than done. For example, start thinking about nothing now. (It’s OK; I’ll wait.) If you’re not practiced at quieting your mind, it probably didn’t take long before thoughts crept in.

• Being In The Now: Rather than focusing on the past or the future, virtually all meditative pracgtices involve focusing on right now. This involves experiencing each moment and letting it go, experiencing the next. This, too, takes practice, as many of us live most of our lives thinking toward the future or relishing and rehashing the past.

• Altered State of Consciousness: With time, maintaining a quiet mind and focus on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state, either. Meditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.

Types of Meditation Techniques:
Researchers generally classify meditation techniques into two different categories: concentrative, and non-concentrative. Concentrative techniques involve focusing on a particular object that’s generally outside of oneself: a candle’s flame, the sound of an instrument, or a particular mantra. Non-concentrative meditation, on the other hand, can include a broader focus: the sounds in one’s environment as well as internal body states and one’s own breathing. There can be overlap with these techniques, however; one meditation technique can be both concentrative and non-concentrative.

There are many, many different ways to meditate. Here I’ll mention some basic categories of meditation techniques so you can understand some of the main options and how they differ from one another. This is certainly not an exhaustive list, but it can give you some ideas.

• Basic Meditation Techniques: This involves sitting in a comfortable position and just trying to quiet your mind by thinking of nothing. It’s not always easy to do this if you don’t have practice with it. But a good way to begin is to think of yourself as an ‘observer of your thoughts,’ just noticing what the narrative voice in your head says, but not engaging it. As thoughts materialize in your mind, just let them go. That’s the basic idea.

• Focused Meditation Techniques: With this technique, you focus on something intently, but don’t engage your thoughts about it. You can focus on something visual, like a statue; something auditory, like a metronome or tape of ocean waves; something constant, like your own breathing; or a simple concept, like ‘unconditional compassion’. Some people find it easier to do this than to focus on nothing, but the idea is the same — staying in the present moment and circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.

• Activity-Oriented Meditation Techniques: With this type of meditation, you engage in a repetitive activity, or one where you can get ‘in the zone’ and experience ‘flow.’ Again, this quiets the mind, and allows your brain to shift. Activities like gardening, creating artwork, or practicing yoga can all be effective forms of meditation.

• Mindfulness Techniques: Mindfulness can be a form of meditation that, like activity-oriented meditation, doesn’t really look like meditation. It simply involved staying in the present moment rather than thinking about the future or the past. (Again, this is more difficult than it seems!) Focusing on sensations you feel in your body is one way to stay ‘in the now;’ focusing on emotions and where you feel them in your body (not examining why you feel them, but just experiencing them as sensations) is another.

• Spiritual Meditating: Meditation can also be a spiritual practice. (It does not have to be, and certainly isn’t specific to any one religion, but can be used as a spiritual experience.) Many people experience meditation as a form of prayer — the form where God ’speaks,’ rather than just listening. That’s right, many people experience ‘guidance’ or inner wisdom once the mind is quiet, and meditate for this purpose. You can meditate on a singular question until an answer comes (though some would say this is engaging your thinking mind too much), or meditate to clear their mind and accept whatever comes that day.

What is Meditation

Benefits of Meditation for Stress

Different Types or Form of Meditation Techniques

What is Meditation

Benefits of Meditation for Stress

Different Types or Form of Meditation Techniques

One of the most commonly misunderstood techniques for reducing stress and gaining inner peace is meditation. For many, the word meditation evokes an image of a long-bearded guru or a flower-child of the 60’s, suggesting that normal people don’t do these things. If normal means being overloaded with stress and not being aware of all the things that really matter to us, then the term normal may describe people who have not experienced meditation.Most people go through a large part of their day without being fully aware of what they are involved in. We may eat while watching TV or while reading, absently shoveling food into our mouths without being aware of the texture, taste and fragrance of what we’re eating. We might answer another person’s question while reading or watching TV, but if we were asked to repeat the question later, we’d have a hard time recalling it. We are seldom fully aware of what is going on around us, and we may be even less aware of our own being.

Our brain is constantly engaged in complex mental activity, but we are seldom aware of it. Meditation allows us to focus on our personal universe, to be conscious of the moment. By concentrating on something, perhaps a flower, a candle, a sound or word, or our breath, the number of randomly occurring thoughts decreases. Distractions and our preoccupation with them progressively become less frequent. Eventually, random thoughts just fall through, no longer interfering. The meditator may get caught up in a persistent thought pattern, but once aware of this, attention is gently brought back to the object of concentration. In time, meditation can also be objectless.

A deep meditation will permit the mind to become clear, uncluttered, focused and fresh. Not all meditations may be very deep, but with regular practice the effects of meditation accumulate and become easier and deeper. The calm of meditation, along with stability and a clarity of focus, begins to carry over more and more into other daily activities.

For some people, meditation may be a spiritual practice, but it is not a religion. Meditation can be part of the of practice of religion, as in Hinduism and Buddhism. There are many biblical references to meditation. Churches usually have a meditative atmosphere. Meditation lets us connect with something within us that is peaceful, calm and refreshing, and that has some special meaning. Anyone can benefit from it, no matter what their personal or religious beliefs.

Meditation is not the same as relaxation. Meditation is relaxing and much more. Relaxing can assume many forms, such as taking a hot bath or reclining in a soft chair and watching TV. The active process of meditation allows the body to relax and can offset the effects of mental and physical stress far more than passive relaxation. Thinking consumes energy. Constant thought activity, particularly random thinking, can result in headaches or feeling tired. The singular focus of meditation has the opposite effect.

In a small way, meditation is like self-hypnosis. The difference is that in hypnosis there is no attempt to maintain an awareness of the here-and-now, or to stay conscious of the process.

The first step is usually focusing on something to take our attention away from the random thought activity, usually going on in our heads. This can involve concentrating on one’s breath, a solid object, a candle flame, a flower, a mantra (a phrase or word continuouslty repeated), or guided visualization. Some people use pictures, such as a mandala, a highly colored symmetric painting. Others repeat mantras, with sounds which have a flowing, meditative quality and may be spoken out loud or repeated inwardly. Additionally, guided visualization is a1so considered by some to be a form of meditation. A guided visualization, where another person directs your focus, can help to bring you into a meditative state. Visualization may also be used once a meditative state has been reached to achieve specific objectives. Audio tapes of guided visualizations are listed in the reference section.

Some meditation techniques may work better for you than others. There is no right technique for everybody. The important thing is to find the way that works best for you.

Almost everyone has meditated at one time or another, even though they may not have been aware of it. If you have relaxed your thoughts while looking at a beautiful sunset, allowing your thoughts to quiet down, you have been close to meditation. After reading for a while, when you put the book down to take a break, sitting quietly and peacefully for a few minutes without thinking about anything, you are approaching a form of meditation.

Experienced meditators agree that early morning is one of the best times to meditate. In the early morning, worries, obligations and distractions usually haven’t started to accumulate, so it is easier to establish a meditative atmosphere. Having an early morning meditation allows you to carry some of the energy and peace of the meditation into the rest of the day’s activities.

Many people meditate either before dinner or later in the evening, too. Others also meditate at noon. A short meditation at these times provides a chance to get rid of some of the accumulated stress of the work-day and become refreshed. Whenever your schedule will allow you to meditate is a good time, but having a special time of the day set aside for meditation can be especially helpful.

When first learning meditation, it is usually not possible to meditate for more than 10 minutes or so. After regular practice, it becomes easier to meditate for longer periods of time. Some people meditate twice-daily for 20-30 minutes each time, but the right duration and frequency is for each individual to decide. More time is not necessarily better, most people consider a single daily 15 minute meditation sufficient.

To get the most from meditation it should be done:
Every day, preferably at the same time;
Not after eating a large meal;
In a quiet place used for nothing else but meditation;
With the spine straight and vertical (against a wall or in a chair for support).

Some people may find meditation relatively easy but find it harder to actually make themselves sit down and start their meditation. Soft, meditative music can help in establishing a conducive atmosphere.

The most common physiological effects of meditation are reduced blood pressure, lower pulse rate, decreased metabolic rate (physical and chemical changes in the body). Some blood chemistry levels have shown improvement with regular meditation.

Although it is possible to learn how to meditate from a book, most people who practice meditation agree that a teacher can be an important part of learning a meditation technique and making sure it is practiced correctly. The beginner will usually have several questions that only a teacher will be able to answer. Also, learning with other people in a meditation class gives the experience of group meditation, resulting in exceptional meditations for some people.

There are many individuals and groups teaching meditation. Different techniques are available, some more spiritual in nature and others mainly concerned with stress-reduction and gaining peace of mind. To find the best one for you, sample a variety of approaches and teachers until you find one that works and is comfortable. Many instructors allow prospective students to visit a class without charge or for a small fee.

What is Meditation

Benefits of Meditation for Stress

Different Types or Form of Meditation Techniques

At 36 years old and pregnant, Angelica Savala’s weight loss was shocking. Deathly ill and separated from her abusive second husband, Angelica depended on her 7-year-old son, Alejandro, for her care. When she delivered her second son, Daniel, he too fell ill. Angelica finally went into a coma for three months. While at the hospital, she was tested for HIV. She was positive. So was Daniel.
After coming out of her coma, Angelica had no income, and no way to provide for herself or her children in a country where the stigma of being HIV positive or having family members with HIV is high. Despite these obstacles, Angelica and her sons have made a remarkable recovery with assistance from the Dignidad project, which is implemented by Caritas Hondureña (Caritas), a partner of Catholic Relief Services, and funded by the U.S. President’s Emergency Plan for AIDS Relief (PEPFAR) through the U.S. Agency for International Development (USAID).
Initially, Angelica went to Caritas solely for psychological support. However, she and her family ultimately gained far more than that. For example, the Dignidad project also provided Angelica and Daniel with antiretroviral therapy. It offered community support and an economic lifeline, as well. Angelica obtained a loan from Caritas, which has enabled her to start a business to support her two sons.
Angelica turned to Dignidad for additional help when Alejandro faced HIV/AIDS discrimination from students at his school and their parents. The project’s psychosocial team first counseled Alejandro before talking with his teachers and holding a counseling session for parents.
Returning from the brink of death has given Angelica new hope. She puts that hope to good use serving as the provincial president of Dignidad’s Human Rights Commission on HIV and AIDS. In addition, she serves as the coordinator of one of the project’s self-help groups, which provides loans and home visits to people living with HIV. Encouraging community support and fighting stigma, she now believes that her life has a purpose; “as long as I have a breath left in my body, I will live out my miracle.”

When nutritional information is available on fast-food restaurant menus, parents are more apt to pick lower-calorie foods for their kids, new research finds.

Often spurred on by legislation, many U.S. restaurant chains are now posting nutrition information about their menu items. But whether this information would translate to healthier eating was unclear.

The new study, conducted with McDonald’s menus, suggests that it does.

“When parents are provided with calorie information they chose about 100 calories less [per meal] for their 3- to 6-year-old child compared to parents who didn’t have that information,” said lead researcher Dr. Pooja Tandon, a graduate fellow in the department of general pediatrics at the University of Washington in Seattle.

“One hundred calories over time is actually a significant amount in terms of weight gain, given the rates of fast food consumption and childhoodobesity in our country,” she added.

The report is published in the Jan. 25 online issue of Pediatrics.

For the study, Tandon’s team surveyed 99 parents of 3-to 6-year-olds about the foods they selected for their children at fast food restaurants.

The parents were given pictures of McDonald’s menu choices and asked which items they would pick for themselves and their children. Half of the menus had calorie information for each item and half did not.

Choices included sandwiches, salads, dressings, side items, beverages, desserts and children’s meals.

The team found that parents given menus with calorie information picked items with an average of 102 less calories for their children than did the parents whose menus didn’t have the calorie data.

However, there was no difference between the two groups in the calories of the items parents selected for themselves.

“We know that fast food consumption has been rising. We know that childhood obesity rates are alarmingly high,” Tandon said.

“These results make me optimistic that if parents are provided nutrition information at the point they are purchasing fast food for their children they actually make lower calorie, healthier choices for their families,” she said.

Tandon also hopes that restaurants will change their menus and offer more lower-calorie, healthier meals.

Samantha Heller, a registered dietitian, clinical nutritionist and exercise physiologist, said that “posting calories on menus is a good idea and registered dietitians like me are hoping it will help people make healthier choices when they eat out.”

Consumers also need to consider other food values such as salt, saturated fat and cholesterol, Heller said.

“Ordering healthier and lower-calorie foods for children and adults alike is certainly a goal to shoot for,” she said. “Obviously the epidemic of childhood obesity is of great concern, and we need to take action to ensure the health and well-being of our children.”

Heller said it was “unfortunate” that parents did not order lower-calorie foods for themselves.

“Parents are role models for their children. Not only do they need to stay healthy themselves, they need to set an example of engaging in healthy eating and lifestyle behaviors for their children,” she said.

Research presented in October at the Obesity Society annual meeting in Washington, D.C., mirror the findings of Tandon’s group. In that study, researchers surveyed more than 10,000 customers at 275 fast food restaurants in New York City. They found that those who saw or used the posted calorie information selected items totaling 106 fewer calories, compared with those who did not see or did not use the information.

Tea drinking appears to have originated in Asia and dates back over 5000 years. There has been a lot of news about green tea and its health benefits in fighting diseases of aging and other conditions but did you know about green tea cancer prevention and fighting ability?

Green tea is full of antioxidants; in fact up to one third of dry green tea is composed of antioxidants known as Catechins.  The antioxidant activity in green tea has been shown to fight damage caused by free radicals and increase cardiovascular health, organ health, fight infection and even lose weight but one of the most important things that green tea offers is the presence of Catechins which are proving to be important in the fight against cancer.

Two of these green tea Catechins important in cancer treatment are the compounds epigallocatechingallate (EGCG) and epigallocatechin (EGC).  These phytochemicals have been shown to dramatically slow tumor growth, protect the body against toxic agents that may cause cancer and may also prevent genetic damage caused by cancer and chemotherapy. Many research studies have been done showing that EGCG and EGC are proving to be beneficial in both the treatment of cancer and the prevention of cancers such as:

• lung
• breast
• colon
• prostate
• liver
• skin
• stomach
• uterine
• esophageal
• pancreas

Cancer Treatment

Green tea may be of benefit in the treatment of existing cancer tumors through the antioxidant ECGC both preventing tumor growth and reducing the size and spread of existing tumors.  EGCG is thought bind to a tumor chemical known as Dihydrofolate reductase (DHFR) which promotes tumor cell growth.

By binding to DHFR, green tea can inhibit tumor cell growth and cause tumor cell death.  This property of green tea may reduce folic acid levels within the body; however reduced folic acid can easily be remedied by eating foods rich in folic acid such as chicken, beans and green leafy vegetables.

In research trials, green tea extract was able to target cancer cells by making them more mature and easier to kill.  It also caused them to bind more tightly together, making it harder for the cancer to spread to other parts of the body.  This facet of green tea cancer ability also has promise when used with other more traditional treatments because the tumor cells are kept in place and are therefore easier to treat.

Green tea may also prove of some use in blocking estrogen receptors.  This will be beneficial in estrogen dependent cancers such as uterine and breast cancers.  It may also help to reduce blood supply to cancer tumors, further limiting growth and spread of the cancer cells.

In research studies it has been made clear that the agents in green tea were able to target the cancer cells, without affecting the healthy cells.  This is important because traditional cancer treatments such as chemotherapy target cancer cells and healthy tissue alike.  Green tree cancer treatment appears to be different.

Cancer Prevention

The Catechins in Green Tea are powerful antioxidants which may prevent genetic cell damage caused by both cancers and chemotherapy.  They are also thought to protect the body against toxic agents which may cause cancer such as cigarette smoke and dioxin.

EGCG binds to a genetic receptor known as the aryl hydrocarbon (AH) receptor which has the ability to turn on genes that can initiate cancer development.  Blocking this receptor will help ensure that this receptor remains in the “off” position so that cancer does not start.  This is important in cancers which have a high genetic pattern such as breast and colon cancers.

EGCG also activates a type of enzyme known Glutathione S Transferase (GST) which acts to break down toxic chemicals that may cause cancer.  EGCG helps to increase the activity of GST which decreases the chance that a person will get cancer from environmental toxins.

In addition to damaging chemicals found in the environment such as pollution and cigarette smoke, the human body produces its own free radicals.  To become stable, these molecules steal electrons from body proteins and genetic material.  This damage from free radicals may leave body cells susceptible to the development of tumors.  Green tea cancer antioxidants may protect the body from free radicals and may actually target and repair cells that are already damage.  This will help to prevent the development and spread of cancer.

Though all tea has some antioxidant activity, unlike black tea and green tea are unfermented and minimally processed and has 3 times the antioxidant activity of black tea.  Green tea continues to be widely studied for its cancer therapy properties.  Whether used as a cancer prevention tool or for the treatment of existing cancer, to realize the full effects of green tea cancer fighting properties, two to three cups should be consumed daily along with folate rich foods.

The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. Many of the common foods found in grocery stores or organic markets contain cancer-fighting properties, from the antioxidants that neutralize the damage caused by free radicals to the powerful phytochemicals that scientists are just beginning to explore. There isn’t a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.

The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin – believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals.  However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane – as much as 20 times higher than the levels found in mature heads of broccoli.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities – 2 to 3 kilos a day, can cause cancer.  In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables – broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven’t seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease.

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn’t show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells – this appears to help slow the growth of tumors.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.

Mushrooms – There are a number of mushrooms that appear to help the body fight cancer and build the immune system – Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor.  These mushrooms contain polysaccharides, especially  Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.
Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)

Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.

Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals.  Also, researchers at the University of North Carolina’s medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn’t extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be  toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note:  some research indicates that alcohol is considered a class “A” carcinogen which can actually cause cancer.

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven’t found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones – important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug.  However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.

Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes.  Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Changing your eating habits can be tough. Start with these seven strategies to kick-start your way toward a heart-healthy diet.

Although you might know eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are seven heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.

Heart-healthy diet Tips:

1. Limit unhealthy fats and cholesterol.

Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

If you’re not sure which fats or oils to use when cooking or baking, use this guide:

2. Choose low-fat protein sources.

Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they’re rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.

To help you decide which high-protein foods are best, use this guide:

3. Eat more vegetables and fruits.

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you’ll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don’t have lots of added sodium or sugar. Don’t smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes.

This guide can help you sort out which fruits and vegetables offer the most health benefits:

4. Select whole grains.

Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.

You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.

Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal.

Use this guide to help you choose cereals, breads, rice or pasta:

5. Reduce the salt in your food.

Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).

You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don’t forget about the processed foods. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly.

Use this guide to help you choose lower salt alternatives:

6. Practice moderation.

In addition to knowing which foods to eat, you’ll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment.

A heart-healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish about the size of a deck of cards. This makes room on your plate for servings of vegetables, fruits and whole grains.

Allow yourself an indulgence every now and then. Don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.

7. Plan ahead: Creating daily menus.

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it’s time to put your plans into action.

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you’ll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

Incorporate these seven tips into your life, and you’ll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

1. Eat the Right Foods

   Eat fruits, veggies, dairy, grains, cereals, proteins and lean cuts of meat. Limit the intake of salty and highly fattening foods. An effective plan is that of the Mediterranean eating habits, where you can acquire on a daily basis the nutrients you need, Omega 3 fatty acids, and consume generally delicious food in reasonable portion.

2. Find time to Exercise

   Who has the time, you say? Only 30 minutes, 3 times per week, of moderate intensity cardiovascular workout is all that it takes. You will see not only an improvement in the way you look, but also the way you feel. Physical activity is a great way to release stress.

3. Use Floss

   Brushing doesn’t remove every piece of plaque, use a dental floss, which removes food particles in between teeth and at the gum line. Those who don’t floss regularly have much higher chances of developing an oral disease, such as gingivitis.

4. Reduce Stress by Relaxing

   Take 15 minutes out of your busy day to relax and take a few deep breaths, inhaling slowly, and then exhaling as you clear your mind. While at work, sit upright, with a straight-back, in your chair. Place both of your arms out to the side and gradually move them upward, meeting directly above your head. Bring them down together in front of you. This should make you feel lighter, calmer, and generally less-stressed for a period in the day.

5. Smile and laugh

   When you feel that tension building in your neck or you find yourself grinding your teeth, stop and just smile. You’ll instantly feel relieved from your worries. Rent a funny movie or laugh about a ridiculous joke your friend told you. The important thing, just take some time out to laugh and smile.

6. Drink at least 8 glasses of Water a day

   Water keeps you hydrated and helps to flush out toxins from your body. Instead of grabbing a soda, pick up a glass, throw in a couple of ice cubes, pour in the water and squeeze in the juice of fresh lemon or throw in a couple sprigs of clean, fresh mint to give it some flavor.

7. Get some sunshine

   We all need vitamin D, which is a nutrient that can be obtained by catching some rays. The sun also assists in releasing endorphins, a secretion from the pituitary gland that is correlated with a generally good, energetic feeling.

8. Sleep at least 8 hours a day

   A full eight hours of peaceful sleep is the best idea for your health. If that seems a little much, try taking it easy for about an hour or so before you plan on going to bed.

9. Wash your hands Clean

   Wash your hands continuously during the day to kill 90% of germs with hot water and antibacterial soap. If this is even too much to do, just grab some antibacterial hand gel and rub it into your hands, front and back. Diseases are most easily and frequently transferred via the hands.

10. Maintain healthy relationships

    Healthy, supportive relationships with family and close friends will reduce anxiety and will provide a more positive outlook on life. It’s important to listen as much, think about what you want to say before it comes out of your mouth, understand that everyone is human and makes mistakes.