Can Milk Cause Cancer?

FOX NEWS Reporters (Reporters Steve Wilson & Jane Akre *** See below for more info on their status today) uncover that most of the Milk in the USA and across some parts of the world is unfit to drink due to Monsanto Corporation's POSILAC®, which has been proven to be a cancer-causing growth hormone.(known in short as "BGH" "BST" or "rBGH" ), but they were fired for attempting to inform people of the truth.

(Important note: After a long court battle, the Court dismissed the whistle blowers protection for the reporters because the Court stated that there was no law to force that the NEWS state the truth. NEWS was/is no different than other TV shows/reality shows.)



For great healthy alternative to animal's milk, try Almond, Coconut or Hemp milk (organic).

**** Status of the reports features in this story today (6/20/11): ****
Today, Steve Wilson is Chief Investigative Reporter Action 7 News Detroit were he is making quite a name for himself going after corporate greed/injustice. Many feel he is one of the best reporters in the US today due to the injustice that he experienced. His large following call him the Bulldog. He tirelessly helped to expose Detroit Mayor Kwame Kilpatrick. Search 'Steve Wilson Bulldog'

Jane Akre is the News Editor for the National News Desk of Injuryboard where she is also a great asset.

Cancer Wellness Coach Speaks to Cancer Survivors for Reclaiming Peaceful Power, Restoring Inner Peace and Rebuilding Self Confidence

Inspirational keynote speaker, best-selling author and life coach Hueina Su speaks on claiming peaceful power for self confidence, inner peace and unstoppable success at Empowerment Coaching Conference.

DENVILLE, NJ – March 25, 2011 – Lack of self confidence and inner peace is one of the root causes why many people experience overwhelm and chronic pain in their stressful lives. They pay for the consequences by their fears of failure, rejection and judgment.

Inspirational keynote speaker, best-selling author and certified life coach Hueina Su is on a mission to empower and help one million people change their negative limiting beliefs, claim their peaceful power, regain their self confidence, inner peace and achieve unstoppable success.

Su is a renowned expert in helping people restore the missing peace and balance in their stressful lives. She is a Mindful Wellness Expert, certified life coach, keynote speaker, and the best-selling author of Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others.

“I grew up as a painfully shy girl lack of self confidence and self esteem. There was invisible chaos overpowering me that governed my life for so long,” Su said. “I became an over-achiever, perfectionist and people-pleaser to compensate for my fears of failure, rejection and judgment.”

Su said, “Over the years, through my own trials and errors, diligent studies on my spiritual journey, and with the help of great mentors and coaches, I have learned how to tame my invisible chaos, and created inner peace, joy and success in my life. I’m finally at peace with who I am. And I’m on a mission to help other people to do the same.”

In a recent Empowerment Coaching Conference, Su shared her unique 3-R process to eliminate the root cause of stress and self-sabotage, claim peaceful power so that people can be calm, centered and confident for unstoppable success, long-lasting inner peace and true happiness.

The first “R” is “Recognize” meaning to identify one or more of the invisible chaos. “If you are not aware of the problem, you cannot find the solution,” Su said.

The second “R” is “Release” and it’s about reframing perspective, releasing the negative emotions, letting go and clearing negative energy.

“The last “R” is “Reclaim” where we reclaim and reconnect with our inner essence, who we truly are, in order to have true inner peace and long-lasting freedom from stress,” Su said. “What we need to reclaim is what I call My Inner Essence including five elements: My Inner Balance, My Inner Beauty, My Inner Wisdom, My Inner Purpose, and My Inner Power.”

Su commented, reclaiming your peaceful power is particularly important to those who are facing major challenges or setbacks such as cancer patients undergoing treatment, cancer survivors, business owners, women going through divorce or career transition.

“Cancer is one of the leading causes of death. Coping with diagnosis and treatment of cancer is a very stressful journey for cancer patients and survivors, complicated by fears, anxiety, grief, and many emotional issues,” said Su. “I have used the same 3-R process to coach cancer patients, cancer survivors and caregivers to help them navigate the cancer treatment journey and become more resilient and confident in dealing with cancer and other life changes in my Mindful Wellness Coaching and Stress Management Program at a cancer center.”

Su said, “Cancer patients and caregivers are very prone to stress and overwhelm. Research has shown that stress reduces immune function and interferes with the body’s ability to heal, so learning how to deal with stress effectively will help accelerate cancer patients’ recovery and improve their quality of life. Stress reduction and coaching have been found to improve cancer patients’ survival rates.”

“Having worked with terminally ill cancer patients as a nurse, I experienced first-hand the high level of stress and its negative impact on health and well-being. This is why I wrote my best-selling book Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others,” Su said.

A video clip of the presentation is available at http://www.youtube.com/watch?v=8Wsg6d8fK8U.

About Hueina Su and Beyond Horizon Coaching

Hueina Su, MS, BSN, CEC, is a renowned expert in helping people restore the missing peace and balance in their stressful lives. Su is a Mindful Wellness Expert, certified life coach, keynote speaker, and the best-selling author of Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others. She is on a mission to empower one million women nurturers to nurture themselves and create a life of their choice.

Su is the founder and president of Beyond Horizon Coaching, a global coaching and training company, specializing in providing solutions for work-life balance, stress management, and Intensive Self-Care through personal coaching, executive coaching, teleseminars, keynote presentations, team-building training, and other wellness services. She is the creator of Rx for BalanceTM, The Coaching OasisTM, and Nurture and Grow RichTM programs.

To sign up for free stress management video e-course and learn more about Su’s coaching, keynote speaking, training services and products visit http://www.hueinasu.com/.

Hueina Su’s full bio and additional photos http://www.HueinaSu.com/media-room.

She is available for interviews and can provide a list of tips and other articles. Call 973-664-0446 (O) or 201-572-3641 (Cell) or email info@HueinaSu.com.

# # #

Reclaim Your Peaceful Power




Video Link: http://www.youtube.com/watch?v=8Wsg6d8fK8U

Press Release Link: http://www.prlog.org/11398867

Cancer Prevention Diet Tip: Focus on Plant Based Foods

The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.

The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.

There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form.

Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.

Simple tips for getting more plant-based foods in your diet

Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).

Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.

Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.

Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.

Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.

Buy organic or local produce, if possible.

Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

The Best Cancer Fighting Vegetables Most People Don't Eat

Dietary habits are one of the few controllable risk factors for cancer prevention. Cancer scientists and nutritionists agree the increased vegetable intake modifies the risk factor up to a fraction of 20%-30% making the preventive effect of vegetable consumption unfailing for several types of cancer.
Nutrition can help you fight cancer. Following a diet rich in antioxidants, vitamins and minerals can be as tasty as it is healthy. Think for instance, broccoli with olive oil and a nice glass of wine. It tastes good and it provides your body with health-promoting benefits.

The following vegetables have been associated with a lower risk of certain cancers:

- Cruciferous vegetables

Cabbage, broccoli, and cauliflower contain indole-3-carbinol, which is a chemical component that can fight breast cancer by being converted into a protective estrogen. In general, cruciferous vegetables such as Brussels sprouts, cabbage, broccoli, cauliflower, horseradish, mustard greens, cabbage, collard greens, kale and watercress, all classified in the cabbage family, are rich in phytochemical sulforaphane. This component contributes to breast, skin, stomach, colon and rectal cancer prevention by inducing the production of certain enzymes that can neutralize free radicals.

- Spinach

Spinach has a great nutritional value and is rich in antioxidants. Fresh, boiled or steamed, spinach inhibits stomach cancer and skin cancer, while it has been shown to prevent colon, breast and prostate cancer.

- Mushrooms

Mushrooms are rich in polysaccharides, a powerful compound that contributes in building immunity. In addition, they are rich in lectin, a substance that neutralizes cancerous cells preventing their multiplication. They also contain thioproline that stimulates the production of interferon in the body. Consuming mushrooms daily may reduce cancer risk by two thirds.

- Beans

All kinds of beans are rich in protease blockers that inhibit carcinogens to develop in the digestive tract. Soy beans are high in isoflavones that decreases the risk of breast cancer by inhibiting the tumour-growing influence of estrogen.

- Tomatoes

Tomatoes are high in lycopene, an antioxidant that contributes to the reduction of risk of prostate, ovarian and cervical cancer. Concentrated tomato products such as tomato puree, tomato paste and ketchup contain increased amounts of concentrated lycopene and therefore their protective effect against cancer is highly beneficial.

- Carrots

Carrots are rich in beta carotene, which decreases the risk of a broad range of cancers including stomach, bladder, intestine, breast, prostate, mouth, throat and lung. Eating one carrot every day is recommended to benefit from its health-promoting properties. Some research studies indicated that beta carotene may also cause cancer, but this may occur if you consume large quantities of carrots, 2-3 kilos per day.

- Garlic

Garlic is rich in allicin that has immune-enhancing compounds that actually increase the activity of immune that slow down or prevent cancer development in the stomach, breast and esophagus. The sulphur compounds that give garlic its intense flavour have been shown to protect against cancer by neutralizing carcinogens. People who consume raw or cooked garlic regularly reduce drastically the risk of stomach cancer because garlic has anti-bacterial effects against certain bacteria that cause cancer there. To achieve full anti-cancer benefits, it is recommended that garlic is peeled, minced and cooked after 15 minutes.

Cancer prevention diet tip #6: Prepare your food in healthy ways

Cancer prevention diet tip #6: Prepare your food in healthy ways

Choosing healthy food is not the only important factor. It also matters how you prepare and store your food. The way you cook your food can either help or hurt your anti-cancer efforts.

Preserving the cancer-fighting benefits of vegetables

Here are a few tips that will help you get the most benefits from eating all those great cancer-fighting vegetables:
Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.

When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables leaches the vitamins and minerals out. For an extra vitamin boost, use the vegetable cooking water in a soup or another dish.

Wash or peel all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it.

Cooking and carcinogens

Carcinogens are cancer-causing substances found in food. Carcinogens can form during the cooking or preserving process—mostly in relation to meat—and as foods start to spoil. Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g. bacon, sausage, beef jerkey); burned or charred meets; smoked foods; and foods that have become moldy. Here are some ways reduce your exposure to carcinogens:
Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.


Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, don’t overcook the meat and be sure to cook at the proper temperature (not too hot!).

Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.

Choose fresh meats instead of cured, dried, preserved, or smoked meats.

Avoid foods that look or smell moldy, as they likely contain aflatoxin, a strong carcinogen. Aflatoxin is most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.

Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.

Cancer prevention diet tip #5: Choose cancer-fighting foods

Cancer prevention diet tip #5: Choose cancer-fighting foods


Your immune system keeps you healthy by fighting off unwanted invaders in your system, including cancer cells. There are many things you can eat to maximize the strength of your immune system, as well as many cancer-fighting foods. But keep in mind that there is no single miracle food or ingredient that will protect you against cancer. Eating a colorful variety gives you the best protection.
Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.

Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals, a potent disease–fighting and immune–boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.

Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.

Drink plenty of water. Water is essentially to all bodily processes. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.

Cancer prevention diet tip #4: Choose your fats wisely

Cancer prevention diet tip #4: Choose your fats wisely


A major benefit of cutting down on the amount of meat you eat is that you will automatically cut out a lot of unhealthy fat. Eating a diet high in fat increases your risk for many types of cancer. But cutting out fat entirely isn’t the answer, either. In fact, some types of fat may actually protect against cancer. The trick is to choose your fats wisely and eat them in moderation.

Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.

Fats that decrease cancer risk – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Tips for choosing cancer-fighting fats and avoiding the bad

Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the primary source of saturated fats.

Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, especially for baking.

Check the ingredient list on food labels and avoid anything with hydrogenated or partially hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, and other packaged foods.

Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken.

Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids.

Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds.

Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.

Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.

Eat fish once or twice a week. Good choices include wild Alaskan salmon, sardines, herring, and black cod. But be conscious of mercury, a contaminant found in many types of fish.

10-Step Anti-Cancer Program

1. Reduce stress.
2. Stay lean.
3. Increase exercise.
4. Limit dietary fat to 20 percent of total calories, with less than 10 percent of total calories as saturated fats. Eliminate hydrogenated fats.
5. Increase fiber to between 25 and 35 grams a day.
6. Eat lots of fresh fruits and vegetables.
7. Eat foods high in the antioxidants beta carotene, vitamin C and vitamin E.
8. Switch from red meat to seafood and soy products.
9. Eat foods high in calcium.
10. Consider daily supplements of the following:

Vitamin C, 500 mg.

Calcium, 500 mg.

Flaxseed meal (ground flaxseed), 30 grams

Acidophilus powder, 1 teaspoon

Vitamin E, 200 IU

Selenium, 100 mcg.

With trillions of cell duplications occurring inside you every day, it stands to reason that a few of those cells will become out of control renegades. If your body's immune system is strong enough to search out and destroy these cells, you don't "get cancer." If the cells win the battle with your body, you do get cancer. Good nutrition is one of many ways you can help your body fight this daily battle. If you think of phytonutrients in plant foods as chemo-prevention, you may someday spare yourself chemotherapy. Enjoy your food and your health!

Cancer prevention diet tip #3: Cut down on meat

Cancer prevention diet tip #3: Cut down on meat


Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. So what’s the link between meat and cancer risk? First, meat lacks fiber and other nutrients that have been shown to have cancer-protective properties. What it does have in abundance, however, is fat—often very high levels of saturated fat. High-fat diets have been linked to higher rates of cancer. And saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat can develop carcinogenic compounds.


Making better meat and protein choices

You don’t need to cut out meat completely and become a vegetarian. But most people consume far more meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of animal-based products you eat and by choosing healthier meats.

Keep meat to a minimum. Try to keep the total amount of meat in your diet to no more than fifteen percent of your total calories. Ten percent is even better.

Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly.

Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand.

Use meat as a flavoring or a side, not the entrée. You can use a little bit of meat to add flavor or texture to your food, rather than using it as the main element.

Add beans and other plant-based protein sources to your meals.

Choose leaner meats, such as fish, chicken, or turkey. If possible, buy organic.

Avoid processed meats such as hotdogs, sausage, deli meats, and salami.

Common Cancer Myths Debunked

A new study from American Cancer Society researchers finds a surprising number of Americans believe scientifically unsubstantiated claims concerning cancer, and that population segments suffering the greatest burden of cancer are the most likely to be misinformed.

To set the record straight:

The risk of dying of cancer in the U.S. is not increasing. In fact, the age-standardized cancer death rate has been decreasing since the early 1990s, and the 5-year relative survival rate for all cancers combined has improved steadily over the last 30 years.

• Living in a polluted city is not a greater risk for lung cancer than smoking a pack of cigarettes a day. Air pollution is actually far less likely to cause lung cancer than smoking cigarettes. Being a smoker, or even being frequently exposed to second hand smoke is more dangerous than the level of air pollution encountered in US cities. In fact, about 87% of lung cancers are thought to result from smoking or passive exposure to tobacco smoke.
• Electronic devices, like cell phones, cannot cause cancer. In a recent study, cell phone users did not have a higher risk of brain or central nervous system cancers, salivary gland tumors, eye tumors, or leukemia. This was true even for people who had used cell phones for longer than 10 years. In fact, these long-term users appeared to have a lower risk of brain cancer.
• Personal hygiene products, like shampoo, deodorant, and antiperspirants, cannot cause cancer. In fact, a carefully-designed epidemiologic study of this issue compared 813 women with breast cancer and 793 women without the disease found no relationship between breast cancer risk and antiperspirant use, deodorant use, or underarm shaving.
• Underwire bras and breast implants cannot cause breast cancer. Two anthropologists made this association in a book called Dressed to Kill. Their study was not conducted according to standard principles of epidemiological research and did not take into consideration other variables, including known risk factors for breast cancer. Silicone breast implants can cause scar tissue to form in the breast. But studies have found that this does not increase breast cancer risk. If you have breast implants, you might need special x-ray pictures during mammograms.

Source: American Cancer Society
http://www.cancer.org/InYourArea/Eastern/AreaHighlights/5-most-common-cancer-myths?acx_mid=31352&acx_rid=1125083198

Cancer Prevention Diet Tip #2: Bulk up on Fibers

Cancer prevention diet tip #2: Bulk up on fiber


Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.

Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.

Simple ways to add more fiber to your diet:

Use brown rice instead of white rice

Substitute whole-grain bread for white bread

Choose a bran muffin over a croissant or pastry

Snack on popcorn instead of potato chips

Eat fresh fruit such as a pear, a banana, or an apple (with the skin)

Have a baked potato, including the skin, instead of mashed potatoes

Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip

Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers taste great!)

High-fiber, cancer-fighting foods
Whole grains

whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread

Fruit

raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins


Legumes

lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas


Vegetables

broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes

Anti-Cancer Diet: Cancer Prevention Nutrition Tips and Cancer-Fighting Foods

What you need to know about cancer and diet


Not all health problems are avoidable, but you have more control over your health than you may think. Research shows that a large percentage of cancer-related deaths—maybe even the majority—are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer lifestyle. But to best support your health, you also need to look at your eating habits.

What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you. If you change your diet and behaviors, you can minimize your risk of disease and possibly even stop cancer in its tracks.

Cancer prevention diet tip #1: Focus on plant-based foods

The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.

The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.

There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.

Simple tips for getting more plant-based foods in your diet

Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).

Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.

Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.

Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.

Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.

Buy organic or local produce, if possible.

Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

More tips to come ...