I literally gasped in horror when I saw the small recipe booklet called "healthy meals for under $10" sent to me by my local grocery store. Their suggestions for serving my family macaroni and cheese with refined white bread sticks or beef stew and biscuits from a can for supper did not escape my nutritional scrutiny. But what about my neighbors-would they believe that these low-cost meal recommendations were actually healthy?
In today's tough economy, it takes a pretty nutrition-savvy cancer survivor to serve up healthy, cancer-fighting foods that don't break the bank. Here are some suggestions for low-cost super foods that can help you get started:
Beans.
Whether you have a can of pinto, black or navy beans in your cupboard, you have an almost instant meal that is good for your health. Adding fiber-rich beans to a daily diet has been shown to lower cholesterol, reduce cancer risk, stabilize blood sugar and aid in weight loss. Beans contains phytonutrients such as anthocyanins, phytic acid and saponins. A recent study found that dark-colored beans contain the most of these cell protecting antioxidants-so load up on navy and kidney beans! Add a heap of beans to your plate as a side dish, sprinkle a generous scoop on your salads or concoct a multi-bean soup or casserole. If you're concerned about your sodium intake, look for low sodium or no-salt-added canned beans. To save even more money, buy beans in bulk and soak overnight before cooking.
Oatmeal.
Consuming oats and other whole grains can play a significant role in reducing the risk for a variety of cancers. The power of whole grains was evident when a study conducted at the University of Utah found that high intakes of fruits, vegetables and whole grains reduced the risk of cancer by 28%, 27% and 31%, respectively. Make sure to bypass the instant and 1-minute oatmeal for the longer cooking oats so you get the all-important components of fiber and B vitamins. Try sprinkling ground flaxseed on your oats in the morning too. Just two tablespoons daily provides alpha-linolenic acid, or plant-derived omega-3 fatty acids, which offers anti-inflammatory and immune supporting benefits. Flax has also slowed the growth and reduced the size of breast cancer tumors in humans. If you purchase pre-ground flax, be sure to store it in the refrigerator or freezer for maximum shelf life.
Tea.
No calories, low cost and provides a heap of cancer-fighting chemicals called catechins-iced or hot, tea plays an impressive role in fighting cancer, has anti-viral and anti-inflammatory properties and may reduce hypertension. A year-long study of regular tea drinkers found that individuals who drank more than 2 ½ cups per day saw a 65% reduction in high blood pressure. If you don't like the caffeine buzz, decaf tea still offers about 85% of the plant chemicals found in regular tea. For maximum cancer-fighting benefits, work your way up to 3-4 cups of tea per day. Canned, iced and powdered teas all have benefits, but freshly brewed offers the most nutrition bang for your buck. Avoid the sweetened teas, which not only cost more but give you unnecessary sugar-highs.
Garlic.
While you can't make a meal out of a garlic bulb, you can power-up just about any meal with a touch of garlic. Several population studies have shown a link between garlic in the diet and decreased risk for cancer. In fact, in a review of more than thirty-five research articles, garlic was found to offer some protective effect against cancer in about 75% of the studies. I know that supplements are available, but I believe fresh garlic is your best choice. According to research published in the Journal of Agriculture and Food Chemistry, freshly chopped garlic contains more allicin-the bulb's key active ingredient-than garlic powders and pills. And garlic stored in vegetable oil loses up to 50% of its cancer-fighting capabilities. At just cents per clove, it makes sense to add chopped garlic to almost every meal-from casseroles, soups and pasta sauces to sautéed greens or baked potatoes. Don't forget to add a bit of garlic to salad dressings for extra zest.
Wild salmon.
Yes, you read right. While prices for fresh Pacific salmon are steep, you can still get a healthy dose of omega-3s by choosing sock-eye salmon in a can-and keep a lid on cost. Salmon contains a high amount of omega-3 fatty acids which can support the immune system and current evidence suggests that omega-3 fatty acids can stimulate cellular death of cancer cells , one of the proposed mechanisms for the inhibition of tumor development and proliferation. Don't be misled by rock-bottom prices for farm raised salmon-not only will you be robbed of omega-3 fatty acids (most farm-raised fish are fed corn-which changes the fatty acid profile of the fish to a higher ratio of omega-6 fatty acids), but chances are the fish may be full of antibiotics. Consume Pacific salmon at least once a week by chunking and adding to salads, mixing with celery and onions and low-fat yogurt to make a sandwich spread, or consume straight out of the can for a high protein boost during the day.
If you want to invest in your health when it comes to nutrition, you will be required to put in time, energy and money. Don't let the economy determine your healing potential. Make your healthy efforts count without breaking the bank!
