3 Staples for Last-Minute Healthy Meals

With summer unofficially ending soon, its back to hectic work and school weeks for many. And sometimes it’s challenging to plan out your meals for the entire week. Or you get home late, tired and realize cereal or ordering pizza is the easiest option. black beans macro

We’ve all been there, and I’ve found the best way to avoid this is by keeping a few healthy foods in my kitchen at all times that I can easily make into a more nutritious, cancer-protective meal. My staples aren’t always the same – what I have usually depends on the time of year or recent recipes I’ve tried. Right now, here are three of my staples:

1. Can of no-salt beans (garbanzo or black beans, usually) – Beans are a good source of protein and fiber and low in fat. They are also inexpensive and you don’t have to worry about them spoiling quickly. Use the beans on a salad or in place of meat in something like tacos.

2. Spinach – This is a good source of fiber and cancer-protective carotenoids. The nice thing about this leafy green is that you can eat it in a variety of ways – for instance, you can sauté it with a little olive oil, garlic and lemon juice or you can use it as your greens in a salad. If you find it starting to wilt, just cook it up! Continue reading


Chill Out with Fruit Soup

fruit-soup croppedFor a refreshing and healthy change, try ourHealth-e-Recipe for Chilled Fruit Soup with Berries.

Six kinds of fruit go into this slightly tropical tasting soup. First, cubed cantaloupe and both fresh and frozen strawberries and blended together with apples into a delicious pink colored liquid with a touch of lemon juice and sugar. Cantaloupe contains beta-carotene and strawberries supply you with vitamin C, while apples are a good source of cancer-fighting compounds like flavonoids.

Then fresh raspberries and blueberries decorate the soup, adding their own protective compounds of ellagic acid and anthocyanins. With only 140 calories per serving, you get 5 grams of fiber and a winning soup or smoothie to sip. If you refrigerate any leftover soup and it separates, just stir it up before serving a second time.

Find more delicious cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


3 Cancer-Fighting Tips for your Family Vacation

If you’re planning one last summer get-away before it’s back-to-school and back-to-work, make it a time to boost your family’s health to stay on the road to a cancer preventive lifestyle.

Starting early in life to help your children develop healthy habits can pay off now and in the future because it can help them learn how to make healthy eating and staying active a routine part of their daily choices.http://www.dreamstime.com/royalty-free-stock-photos-family-playing-beach-image19683878

Here’s three ideas for your vacation, which you can make fun and delicious with a little organizing and family input.

  1. Personalize snack stash: allow your children to pack their own snack sack for the road. With a few ground rules, take them shopping so they can select their own fresh fruit and vegetable, favorite cheese or yogurt, whole grain crackers and sweet treat. These are snacks they can eat when they want – 5 miles down the road, or they can space them out over a few days. This can go a long way to limit impulse purchases at the convenience store or airport.
  2. Family Fitness: Plan ahead for some physical activity every day. You could have family members each choose one activity that can be done by everyone – for example, take along jump ropes, Frisbees, stretch bands, sturdy walking shoes or yoga mats. Here’s a video of some basic stretch band exercises, for example.
  3. Explore local foods: Check out area farmer’s markets, family friendly farms or other food outlets that promote locally grown produce. Besides finding some tasty specialties, you may get to hear farmers, growers and producers’ talk about their food, how it was grown and how they like to prepare it.

Check out Healthy Kids Today – Prevent Cancer Tomorrow tookits for great ideas, activities and recipes to get your kids excited about healthy habits.