Health and Wellness Fridays – Top Cancer Fighting Foods

Welcome back dear friends to Health and Wellness Fridays! May your day be filled with joy and peace and as we move into the weekend may this follow you also.

Today, we going to look at everyday foods that have been identified as cancer fighting foods but before we get into that let’s start with the basics.

What is cancer?

Cancer is not a single disease.  In fact, cancer is the term used to classify a group of more than 100 diseases all of which are characterized by their uncontrolled abnormal growth of cells.   Cancer can start anywhere in the body.  When it starts cells grow out of control as malignant cells multiply forming tumors in organs and tissues.  This makes it hard for the body to work the way it should.

What causes cancer?

Cancer is a genetic disease. When the genetic material of a cell aka ‘the DNA’ is damaged, mutations can arise and this can potentially disrupt normal cell growth and division. 

An accumulation of these mutations can turn normal cells into precancerous cells, which sometimes multiply and evolve into cancer cells. Cancer is a result of the accumulation of these cells.  Cancer development is a process and it takes time to develop and is not something that just happens overnight.

How is cancer treated?

Some treatments of cancer include but are not limited to the following:

  • Surgery – the procedure in which a surgeon removes cancer from your body.
  • Radiation – uses high doses of radiation to kill cancer cells and shrink tumors.
  • Chemotherapy – uses drugs to kill cancer cells.
  • Immunotherapy– a type of treatment that helps your immune system fight cancer.
  • Hormone Therapy– a treatment that slows or stops the growth of breast and prostate cancers that use hormones to grow.
  • Stem Cell Transplant– are procedures that restore blood-forming stem cells in cancer patients who have had theirs destroyed by very high doses of chemotherapy or radiation therapy.
  • Precision Medicine– helps doctors select treatments that are most likely to help patients based on a genetic understanding of their disease.
  • Targeted Therapy – is a treatment that targets the changes in cancer cells that help them grow, divide, and spread.

Now that we’ve gotten all of that out of the way let’s look at some foods that have been reported to help in the fight against cancer.  I’ve heard and read many stories of persons who have made simple changes to their diet and have had remarkable results.

Eat, Nutrition, Food, Healthy, Vegetables, Detox

Let’s take a look at some of the popular foods:

  • Broccoli
  • Berries – (e.g. strawberries, raspberries, blueberries, goji berries)
  • Tomatoes
  • Garlic
  • Beans and peas
  • Leafy Green Vegetables (e.g. spinach, lettuce, patchoi
  • Cruciferous Vegetables – (e.g. cabbage, kale, cauliflower, Brussels sprouts)
  • Brightly Orange – Coloured Foods – (e.g. carrots, sweet potato, squash and citrus fruits)
  • Unrefined oils- (e.g. coconut oil, extra virgin olive oil, flax oil and cod)
  • Nuts- (e.g. walnuts, brazil nuts and almonds)
  • Seeds – (e.g. chia seeds, sunflower seeds, sesame seeds, pumpkin seeds and flaxseeds)
  • Probiotic foods – (e.g. kimchi, sauerkraut, coconut kefir, kombucha or natto)
  • Wild-Caught Fish
  • Mushrooms
  • Whole grains
  • Ginger
  • Beetroot
  • Grapes
  • Green Tea
  • Pomegranate
  • Dark chocolate
  • Turmeric
  • Increase your intake of alkaline water

Our first course of action to reduce our risks for cancer is to improve our diet.  “One day at a time” is my motto but we have to start sooner rather than later.  So we need to pay closer attention to what we’re putting into our bodies if we want to get the maximum use of them.

Have a wonderful weekend.  Thanks for stopping by. 🙂



Health and Wellness Fridays – Strengthening the Immune System

Welcome back to Health and Wellness Fridays!  I hope that all is well.

Today I would like to talk about things we can use and do that naturally help to strengthen our immune systems.

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The immune system is our bodies defence mechanism that helps fight and protect us from diseases.  The demands on our immune system are great and as such giving it an extra boost from time to time is a good way to help ensure that it can perform at its best.

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Here are some things we can DO and USE to help strengthen our immune system.

  1. Eat healthy servings of fruits, vegetables, nuts and seeds.
  2. Reduce alcohol consumption.
  3. Avoid tobacco smoke.
  4. Consume friendly bacteria – such as probiotics to your diet.
  5. Get enough sleep.
  6. Manage stress levels.
  7. Eat garlic – preferably uncooked
  8. Reduce sugar intake
  9. Get some sun – vitamin D
  10. Get immunized
  11. Drink more herbal teas – green tea, peppermint, elderberry and ginger.
  12. Invest in a good multivitamin supplement to support our diet.
  13. Consider introducing immune-enhancing herbs such as Echinacea, ginseng, ginger, astragalus root
  14. Get active – moderate exercise
  15. Expose ourselves a little – when we are exposed to germs our bodies learn how to fight them and how to better protect us in the future. Don’t go looking for germs but you can try using plain soap instead of antibacterial gels, soaps and lotions from time to time.

WE are our ultimately our bodies primary defence against diseases. So let’s do what we can to help our bodies better PROTECT us.

What do you do to help your immune system perform at its best?  Can you make any recommendations? Feel free to make your suggestions below.

Thank you for stopping by.  Have an amazing weekend! 🙂







Health and Wellness Fridays – Raw Garlic

Hello and welcome back to Health and Wellness Fridays!  I know for me  Fridays are extra special.  Are they for you too? 🙂

Today we’re going to be talking about the possible benefits of raw garlic.    Garlic is good for so much more than just adding flavour to our dishes. Stick around to learn more. 🙂


Garlic is a member of the Allium Sativum family of vegetables which includes onion, chive, leek, and shallot.  Garlic is a herb that has been around for many years.

It is made up of many small separate cloves arranged in a head, called a “bulb”.  The cloves as well as the entire bulb are encased in paper-like sheathes that vary in colour ranging from white, off-white to  a purple hue.

There are many varieties of garlic. Garlic can differ in size, colour, shape, taste, number of cloves per bulb, pungency and storability. Some garlic can be stored for as little as 6 months to as much as 1 year.

Most of the garlic varieties can be classified under hard-necked or soft-necked.   Soft-necked being the most common.  They are usually the ones  you will find braided in the supermarket. Soft-necked garlic typically has several layers of cloves surrounding the central portion of the garlic bulb. Its papery skin, or sheath, is creamy white in colour.  Silverskin and artichoke are two popular varieties.

Hard-necked garlic unlike soft-neck garlic do not have a flexible stalk.  This type of garlic, will typically have an extremely firm stalk protruding an inch or two from the top of the bulb.  Three popular varieties include: Rocambole, Porcelain and Purple stripe.

Nutritional Profile of Raw Garlic

Some of the nutrients that can be found in raw garlic include: manganese, vitamin B6, vitamin C,  copper, selenium, phosphorus, vitamin B1, and calcium as well as sulfur compounds.

Did you know?

  • Garlic is a laxative plant.
  • The fresher the garlic, the higher the concentration of its active ingredients.  Green shoots are a sign of age.
  • Wide range of health and beauty benefits.

Some Possible Health and Beauty Benefits include:

Possible Side Effects

Although garlic is likely safe for most people when taken appropriately.  Some people have reported the following side effects after consuming garlic such as bad breath, a burning sensation in the mouth or stomach, heartburn, gas, nausea, vomiting, body odour, and diarrhea.

Additionally, anyone with any of the under mentioned conditions should be cautious when or if using garlic especially in its raw form.  Let’s take a look.

Bleeding disorder: Garlic, especially fresh garlic, might increase the risk of bleeding.

Stomach or digestion problems: Garlic can irritate the gastrointestinal (GI) tract. Use with caution if you have stomach or digestion problems.

Low blood pressure: Garlic can lower blood pressure. In theory, taking garlic might make blood pressure become too low in people with low blood pressure.

Surgery: Garlic might prolong bleeding and interfere with blood pressure. Stop taking garlic at least two weeks before a scheduled surgery.

Don’t take garlic if you take isoniazid (Nydrazid, INH). Garlic might reduce how much isoniazid (Nydrazid, INH) the body absorbs. This might decrease how well isoniazid (Nydrazid, INH) works.

All in all, garlic is a herb full of promise. I know eating raw garlic is not for everyone.  I’ve eaten it and I can tell you it does create a burning sensation in the mouth as you chew it but it does not last too long thankfully.

Garlic is added to the majority of the meals I prepare because I love the smell and the flavour of it gives my meals.


Talk to your doctor and do some research of your own.

Living healthier is a lifestyle decision and it does not happen overnight.  Take it one day at a time. 🙂

Thanks for stopping by.  Have a great weekend.