Cancer Prevention

    Cancer is scary, I think we can all agree on that. Sadly though, more and more people have their lives totally changed every day because of cancer affecting them or their loved ones. No one whats to go through cancer treatmeants or see their friends and family do so. If that is true, and for the most part it is, why aren't more people doing everything they can to prevent it? If you knew you could help prevent yourself and your friends and family from being effected by cancer, wouldn't you want to do everything you could? Of course you would! So why not start today?

Your Diet Matters

Like many diseases and health issues, your diet plays a big role. A healthy diet can be your shield against so many illnesses, including many types of cancer. But an unhealthy diet can be just as harmful as a healthy diet is helpful! Here are a few foods that aid in cancer prevention!

Garlic helps to slow the growth of tumor cells because of the allyl sulphur compounds they contain.
Broccoli is helpful in cancer prevention because of the high concentration of antioxidants, fiber and flavanoids!
Brazilian Nuts, if eaten daily, can be benefitial and healthy for the body as a whole! Overall body health is a great way to prevent cancer!
Mushrooms are great for boosting your immune system and helping your body fight against cancer! !
Artichokes contain an antioxidant called silymarin, which helps to prevent epidermis cancer.

Just like some foods are helpful in cancer prevention, there are other foods that aren't. To have the healthiest, cancer prevention diet, stay away from GMOs, Processed Meats, Hydrogenated Oils, Refined Sugars and Flours, Canned Goods, and Highly Processed Foods. Its sad to think that 5% of cancer diagnoses are realted to poor diet! Do what you can today to make sure your diet is a healthy one!

Stay Active

Just like your diet is important, so is your daily activity level. Getting at least 30 minutes of light exercise every day can be so helpful in cancer prevention! It keeps your body healthy in so many ways that it isn't something you should over look! 5% of cancer diagnoses are due to the lack of physical activity! Don't let your lack of exercise keep your from living a long healthy life!

Your Enviroment

Having a clean enviroment is key in cancer prevention. Make sure you aren't using products with tons of chemicals to clean your home. A lot of air-fresheners, furniture cleaners, and basic house-hold cleaners are full of harmful chemicals that do nothing to help promote a healthy enviroment! Go for a natural choice instead! Choose a natural cleaner brand or even make your own cleaners and air-fresheners with basic, healthier ingredients!

Obviously there is alot more to Cancer prevention than I can pack into one post, so I encourge you to do your own research to find more ways to help prevent cancer in your life and the lives of the ones you love!

In searching for articals to read for this post, I found a very helpful one from the Mesothelioma and Asbestos Cancer Center. Their focus is on Mesothelioma, which is a rare type of cancer caused by asbestos. I wanted to share a graphic from their website that I found helpful and I hope you do as well!

 

 

If you want more information about Mesothelioma, please visit the website linked above!

I know this is a very large topic and could never do it justice, but I hope I given you a few tips and tricks that will help you add cancer prevention to your life!

Cancer has affected and changed too many people's lives! Do what you can today to prevent cancer in your life and the lives of those close to you! Spread the word and help others learn about cancer and how to prevent it!

I hope you have found this post helpful! If you have, please share it with your friends and family!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and Pinterest @ Hannah Plunkett!

I post every Friday!

Stay Healthy, Happy and Laughing!
H. Banana

How-To: Burrito Bowls

I love mexican food and I love burrito bowls! Whenever I can, I always order a burrito bowl, and when I can't, I make it at home. My family probaly could live off of mexican food, and usually we do! We have tacos, fajitas or burrito bowls at least twice a week! They are so easy to make and put together and are so tasty, you won't be craving the fast-food version anymore! Also, this home-made version if much healthier because it is lower in sodium, added fats and sugars!

There are a few basic ingredients for a burriot bowl. Rice, Beans, and Vegetables. If you are into it, meat or other types of proteins can be added to this list. They way each of these items are prepared has a great impack on what the final products taste like!

Rice
2 cups Brown Rice
4 cups Water
1 cup Salsa of Choice( it went with a Salsa Verde, but any kind will do)
Salt and Pepper.

I used a rice-cooker to cook my rice. I just added everything to the cooker, gave it a stir and let the machine do its job. You can also cook the rice on the stove. Just bring the water to a bowl and add in the rice, salt and pepper and salsa. Bring to a simmer, put on the lid and cook until all the water has been absorbed. Then, turn the heat off and leave the lid on for at least another 5 minutes to allow the rice to steam a bit.

Beans
2 cans Black Beans ( Brown would also work)
Salt and Pepper
 Mexican or Taco Seasoning

Rinse and drain your beans very well. I used a micorwave to save time, but you could also use the stove top. Add the beans to a container and mix in the salt, pepper and seasonings. Then heat in desired method.

 

Vegetables
       'Grilled Veggies'
1 large Yellow Onion- chopped
2 Bell Peppers- chopped
2 TBS minced Garlic
Salt and Pepper
2 tsp Garlic Powder

Add the chopped veggies, garlic, and seasonings to a pan. I didn't use any oil, but you could if you wanted to. Cook until the veggies have softened.

 

 

   Corn

2 cans Corn

Salt and Pepper

2 tsp Garlic Powder

1 tsp Chili Powder

 

Rinse and drain your canned corn and add them to a container or pan. You can use the stove if you wish, but I used to microwave this time. Stir in the spices and heat. I have found that 3 minutes in the microwave is perfect!

 

 

 



Toppings

 

I have a great recipe for Pico de Gallo here.

 

 

 

Guacamole is another must-have topping for burrito bowls. My recipe is here.

 

 

 

Salsa, Chopped fresh tomatoes, cilantro and a squeeze of lime juice are all great toppings to have on a burrito bowl. You could also add sour cream and cheese if you like.

 

Now, lets build a burrito bowl! I like to start with the basics. I add my rice, beans and corn down first.

 

 

 

Next I add the grilled veggies, pico de gallo, guacamole, fresh tomatoes, salsa and cilantro. You can pick and choose your favorites, or just add all of them like I did! And guess what? guacamole isn't extra when you make it yourself!

 



 

Looks delicious doesn't it? This would also be yummy on a bed of lettuce or wrapped in a tortilla. Also, torilla chips and extra quacamole are never a bad idea!

 

 





I hope you give this super easy dinner idea a try! Burrito bowls are so easy to make and serve to a few or many!Also, they are so healthy because they are full of spice, veggies and grains! Play with the spices and ingredients and make your own specail flavors that you love!

Please share this recipe and my blog with your friends and family! Show every one that healthy-living can be easy!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood and on Pinterest @ Hannah Plunkett.

I post every Friday!

Stay Happy, Healthy and Laughing!

H. Banana

Valentine's Day Granola

Granola is delicious. Granola given as a gift is super special and granola given or received on Valentine's Day is amazing! This granola is the perfect way to show someone how much you care! Its delicious, easy to make and give as a gift, and it also happens to be healthy! What more is there to love?!

Homemade gifts are so much better than store bought ones! They are always from the heart, because you put your time and effort into them, and you put thought into what to make. Giving a homemade gift on Valentine's Day is the best way to show your love!

A lot of granola recipes have a few standard ingredients in them. Butter, Honey, and Oats. Some use coconut oil or other types of oils, and some might use a differnt form of sweetener, but usually they are all about the same. I took out the butter and added in banana and I used maple syrup instead of honey. Becasue of those changes, this recipe is vegan, low in fat, refined sugar free, and packed full of fiber and protien!

The Recipe

1 ripe Banana- mashed
4-5 TBS Maple Syrup
3 tsp Nutmeg
4 tsp Cinnamon( Good for the heart!)
1/2 tsp Salt
2 tsp Vanilla
1/4 cup Chia Seeds
5 cups Rolled Oats ( to make this recipe gluten-free, use gluten-free oats!)
1/2 cup Quinoa
Raisins
Dried Apples( or mix-ins of your choice. Sliced or Crushed nuts like almons, pecans, walnuts or cashews. Ground Flax seed, Flaked Dried Coconut, Dried cranberries or blueberries, seeds like pumpkin, sesame, or sunflower, or freeze-dried fruits like raspberries or strawberries!)

-- Nuts, Seeds and coconut flakes can be added before baking. Anything else needs to be added after baking.

First, mash the banana and add  the maple syrup, nutmeg, cinnamon, salt and vanilla to it. Mix well with a whisk.  Then add in the oats, quinoa and chia seeds. Make sure to stir well and get everything evenly coated.  If you are adding nuts, seeds or flax seeds, you can add them in now.

Preheat your oven to 400 F. Lay the raw granola out on a baking sheet and spread it as evenly as possible. Bake for 30 minutes, stirring every 10 minutes. Make sure to flatten out the granola after each stir.

 

Once it is all toasty and golden brown, its done! Your home will smell amazing! You could leave it how it is, but to add to the amazing-ness, lets add a few more things! I added a few handfuls of raisins and dried apple chips, but feel free to add what ever you want.

Stir the ingredients together and then let the mixture cool completely! I usually have a few bites while it is cooling! I just can't help myself!

 

Once it has cooled, you can store it in air-tight containers. I like to use mason jars, but plastic would work just as well! Also, using pretty containers makes gift-giving even easier!

 

 

I know I would be thrilled to receive a jar of homemade granola for Valentine's Day! I can't imagine anyone complaining about getting a home--made, from-the-heart gift anytime of the year! They just are so special!

 

Whether you give this as a gift to your specail someone on Valentine's Day or you keep it for yourself, this granola is amazing! You will want to keep this recipe some where safe! :)

 

 

I love to eat granola on smoothie bowls and oatmeal, over dairy-free ice-cream or banana-ice-cream, or just with a splash of almond milk as a cereal! Its the perfect way to start your day becasue it is full of protein, fiber, healthy sugars, and even cinnamon( which is good for your heart!). It also makes a great snack or even dessert!

If you liked this recipe, please let me know, and share it with your friends and family! Spread the love and give this as a gift for Valentine's Day or anyday!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.

I post every Friday!

Happy Valentine's Day!

H.Banana

'Eat Your Heart Out' Valentine's Day Brownies

Valentine's Day is just a few days away, and whether or not you have a special someone this year, you'll want this brownie recipe! Its very delicious, moist, chocolatey, and even fruity! Perfect for impressing someone, showing your love, or drowing your feelings in this Valentine's Day!

These brownies are the perfect balance of sweet, rich, and fruity! The addition of the raspberry makes these chocolate delights something special,  not to mention festive! They are oil, dairy, and practically fat free, as well as being refined-sugar free and vegan. But, just because they are void of a few standard-brownie ingredients, doesn't mean they are any less delicious! And, because they are so healthy, you can feel free to Eat Your Heart Out of them! :)

Ingredients:
1 1/2 ripe Bananas
1 tsp Vanilla
1/2 tsp Salt
4 TBS Maple Syrup
3/4 cup Cocoa Powder
1 1/3 cup Flour
1 TBS Baking Soda
1 cup Water ( You could also use coffee or non-dairy milk)
2 TBS White Vinegar
Jam of Choice (I used Raspberry, but Blackberry or Strawberry would be yummy too!)

First, we need to deal with the bananas. I used frozen ones, and just let them come to room-temp. before using them. Make sure they are really ripe! They riper they are, the sweeter they'll be!

Using a hand mixer, puree your bananas until smooth.

Then add in the Vanilla and Maple Syrup. Mix well together and add in the dry ingredients.

Use a spoon to fold in the dry ingredients. The cocoa powder, flour, salt and baking soda. Mix until about half way combined. It will be dry.

 

Then mix the vinegar with the water( or liquid of choice) and add it to the batter. This will cause the batter to puff up a bit, but don't worry! Thats the point!

Mix well and then pour into the pan. I used parchment paper to line my pan, but feel free to use oil or baking spray to keep the brownies from sticking!

Make sure the batter is even, and then get out your jam. Again, I went with raspberry, but go with what every jam-flavor sounds good to you! You could even do a nut butter or nut-chocolate spread and get a whole different flavor!

Use a spoon to add dots of jam to the top of the brownie batter. You can use a knife to swirl in some of the jam too!

And now, these brownies are ready for the oven! Bake at 350 F for 40-45 minutes. They will smell amazing when done! :)

If you are spending Valentine's Day alone this year, you might just want to dig into the pan now. No judgement here! :)
But, if you are going to be sharing these treats, allow them to cool before cutting.

 

To serve, warm them a bit and top with your favorite toppings! I went with Almond Dream non-dairy ice cream, and my family added chocolate sauce as well! Some warm jam would also be amazing!

 

 

They were delicious! The perfect treat for any sweet tooth, and especially perfect for Valentine's Day! Whether you make these for your family, special someone, or eat the whole pan yourself, you can feel good about eating these browines! Even though they are healthier, doesn't mean they don't make for the perfect Valentine's Day( or any time really) treat!

 

 

 

 

If you enjoyed this post, please share it with your friends and family! Make sure that everyone you love has a great brownie recipe this year!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and Pinterest @ Hannah Plunkett.

I post every Friday!

Happy Valentine's Day!
H. Banana