Anti-Cancer Nutrition

When you cut an apple, oxygen turns it brown, but if you cover it with lemon juice, it will retain its natural color.  The antioxidants in lemon juice protect the apple from damage.  Antioxidants help protect our bodies from damage by cancer-causing agents.

Lemons contain vitamin C, the antioxidant that keeps the apple from turning brown.  Simply adding fresh lemon to your water can give you an antioxidant boost.

Nutrient-dense plant foods, like fruits, vegetables, beans, nuts, and seeds, are rich in antioxidants, including beta-carotene, vitamins C and E, selenium, lutein, alpha-lipoid acid, lycopene, and glutathione.

Glutathione is a powerful antioxidant that the body can manufacture on its own, but it needs the mineral selenium for its construction.  Eating just one or two Brazil nuts a day will provide more than the daily recommended amount of selenium.  Cruciferous vegetables also stimulate the production of glutathione.  These include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and watercress.

Eating more potassium-rich foods can help regulate the ability of cells to receive nutrients and eliminate toxins.  Packaged and processed foods are usually high in sodium and low in potassium.  Fresh produce, beans, nuts, and seeds naturally contain more potassium than sodium.

Cancer feeds on glucose in the blood, and high levels of blood glucose can also compromise the immune system.  Eliminating refined sugar and refined grains in the diet can help balance blood sugar and strengthen the immune system.  A strong immune system helps to fight cancer.

Toxic fats, like hydrogenated oils, shortening, margarine, and refined vegetable oils, can cause cell membranes to become rigid, making it difficult for them to absorb nutrients and release toxins.  Eating healthy fats, like avocados, coconut oil, extra-virgin olive oil, seeds, nuts, coconut, wild-caught fish, and olives, helps restore fluidity to cells.  This reduces inflammation.

Reducing toxic chemicals in food is important to help combat cancer.  Nitrites and nitrates are known carcinogens used to cure hot dogs, bacon, sausage, jerky, and deli meats.  Antioxidants are helpful for neutralizing these damaging chemicals in the stomach, so add some antioxidant-rich foods to your meal if you consume these foods.

Garlic and onion both act as chelators, which means that they latch onto toxins to carry them away from the body before they can do damage.  Garlic has also been shown to stimulate the white blood cells that attack cancer.

Bottom line:

Eat twice as many colorful fruits and vegetables as you do other foods.

Add fresh garlic and onion often to your diet.

Add one or two handfuls of raw nuts and seeds to your daily diet.

Replace refined, toxic fats with healthy ones.

Reduce cancer’s food source by eliminating refined sugar and refined grains to help keep blood sugar balanced.   You may also need to reduce your intake of whole grains, starches, and high-glycemic fruits.

An antioxidant-rich recipe:  Avocado and Bean Wrap

I am now affiliated with Meal Garden as an Expert to help you find healthy recipes and plan healthy meals.  You can check it out here:

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist, CNHP

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory.”

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

A healthier hot dog?

You can make most things healthier, and the humble hot dog is no exception.  Dr. Oz once reported that enough hot dogs are made every minute to reach the top of the Empire State Building.  Hot dogs aren’t going away.

Some tips for making a healthier hot dog:

Look for a few simple ingredients on the label:  beef, water, sea salt, spices like garlic, onion, paprika, and celery powder (a natural form of nitrites).

Choose all-beef (ideally organic, grass-fed) and nitrate/nitrite-free.

Avoid those with corn syrup, starch, and preservatives you can’t pronounce or don’t understand.

Serving your hot dog:

Look for whole-grain buns without high-fructose corn syrup, preservatives, and other additives.

Wrap your dog in a romaine lettuce leaf.

Serve it without a bun, topped with beans or other healthy toppings and crunchy veggies (see below).


Ketchup is commonly made with sugar, corn syrup, and high-fructose corn syrup.  It may contain as much as 25% sugar.  Buy organic ketchup that has no type of corn syrup added. Heinz makes one sweetened with honey. I like to buy organic, because tomatoes are on the Dirty Dozen list.

Sweet relish usually contains sugar, corn syrup, and high-fructose corn syrup, and some have added yellow food coloring.  Read labels and search for a healthier version.

Yellow mustard is the winner among condiments!  It contains vinegar, water, mustard seed, salt, turmeric, and paprika.  Turmeric is known for its anti-inflammatory properties and is beneficial for the liver.  Read the ingredients label to make certain that nothing else has been added, and check the amount of sodium in each serving.  I try to find varieties made with apple cider vinegar and whole-grain mustard.

Some healthy toppings:

Sauerkraut, onions, cilantro, jalapeños, kimchi, mushrooms, tomatoes, salsa, avocado, guacamole, hummus, pickles and pickled vegetables (some contain food coloring), alfalfa sprouts, sunflower seeds, radishes, goat or feta cheese, arugula, caramelized onions, artichoke hearts, beans (if using canned, read the ingredients and avoid hydrogenated fats and sugar).  If you like a sweet dog, try some raw honey instead of ketchup.  It’s actually good.

Skip the chips!  Add lots of crunchy vegetables instead.  These will add nutrients and fiber to give you energy to enjoy other Memorial Day activities!  If you must have a few chips, stick to plainer varieties, like potato and corn chips, and avoid those with food colorings, artificial flavors, MSG, sugar, etc., etc. Potatoes and corn are commonly genetically modified, so look for the non-GMO label or buy organic.

Crunchy raw vegetables:

Carrots, sweet peppers, jicama, radishes, asparagus, celery, cucumbers, beets, turnips, broccoli, cauliflower, snow peas, sugar snap peas, cherry tomatoes (they’re not crunchy, but add delicious sweetness), etc.

Eating twice as many vegetables as everything else helps to balance the health scales. They provide antioxidant power against carcinogens that may be formed when grilling meat, as well as other toxins.

If you need some ideas for incorporating more veggies into your meals, download my free Eat More Veggies PDF!

Just in case of food poisoning, you might want to keep a bottle of activated charcoal on hand. The capsules help to absorb toxins and are a great first aid when food is involved, including eating out and traveling.

Whatever you decide to eat or not to eat this Fourth of July, I hope you enjoy the love of family and friends!

Keep learning to be healthy, and God bless America!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease.  It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.