Five Foods And Supplements That Could Prevent Cancer

It seems that far too frequently we hear the sad news about a friend, relative or acquaintance getting the dreaded diagnosis of cancer. Many of us may not admit it, but for some it is a worry that is constantly in the back of our minds that the same thing could happen to us.

While there are many lifestyle habits that can contribute to a greater risk of getting some type of cancer, there are also foods and supplements that have been scientifically proven that can reduce that risk if we consume or take them regularly. Let’s look at five of those foods and supplements that we should consider adding to our diet and regimen.


Garlic is one of those foods that many people don’t enjoy because of the odor on their breath that it causes after eating it. However, clinical studies are proving that this food has some amazing benefits when eaten regularly. Several clinical studies that have been published in peer reviewed medical journals show that garlic contains compounds that can arrest and stop breast cancer cells from reproducing. As well, there is evidence that garlic’s compounds can reduce the risk of other cancers as well, including lung cancer.


Sailing ships in the 18th and 19th centuries would often stock up on sauerkraut and made their crews eat it every day. This saved many sailors from developing scurvy on long voyages. At the time, no one knew why eating sauerkraut helped to prevent scurvy but today we know it is because of the Vitamin C content that is contained in the pickled cabbage.

When cabbage is fermented into sauerkraut</A,> other compounds are created during the process. These compounds, called isothiocyanates, have been shown to be helpful in preventing cancer.


Recently, The Ohio State University published the results of a study that involved people eating an apple a day. They were astonished that after just one month, participants who ate an average apple every day had their risk of hardening of the arteries reduced by forty percent!

In addition to being able to lower oxidized LDL, apples also have compounds that are cancer preventative. Apples are high in triterpenoids which are known to lower the risk of breast and lung cancer.

Vitamin C

Vitamin C is an antioxidant and maintaining minimum amounts in our bodies is vital for health. Without Vitamin C in our diet, we would get scurvy, a horrible disease which would cause our bodies to simply waste away.

There is plenty of evidence now that supplementing with Vitamin C, even if we are getting the recommended dietary allowance (RDA), may have cancer prevention benefits. If you smoke, you especially want to make sure you are getting more Vitamin C into your body than the RDA. Supplementing with 500 mg per day of Vitamin C from ascorbic acid will likely ensure you are getting enough.


Colon cancer continues to be a major concern in North America and medical authorities are recommending that adults over the age of 50 be screened for colon cancer every 5 years.

In 2003, the University of Minnesota discovered that gingerol may reduce or prevent the growth of cancer cells in the colon. Gingerol is a major component of ginger. If you don’t eat a lot of ginger, it is available as a supplement in the form of capsules at most health food stores.

Even though cancer continues to be a major concern, there are some things we can make sure we eat or get enough of on a regular basis to lower our risk of hearing a diagnosis of cancer someday. These five foods and supplements can easily be a part of your regular diet!

About the Author

Jen McCarthy has enjoyed studying nutrition for over 20 years and stays on top of the latest scientific findings about food and supplements so that she can provide up to date consulting and guidance to others. She is a frequent contributor to Healthy, Happy, Beautiful.

Rich, moist bread pudding – this is a true treat, topped with caramelized pears! Courtesy of, this recipe will easily become a seasonal family favorite!

Caramelized-Pear Bread Pudding


2 1/2 cups milk, lowfat (1%) (“Mom” prefers organic)
4 large eggs (“Mom” prefers organic, cage-free eggs)
1/2 cup sugar – divided
1 teaspoon vanilla extract
1/2 teaspoon lemon zest – freshly grated
1/8 teaspoon nutmeg, fresh
4 cups bread, whole-wheat country – day-old, crusts trimmed (4-6 slices), cubed
2 tablespoons raisins – or currants
1 teaspoon butter, unsalted – softened
2 tablespoons butter, unsalted
2 pears – ripe, peeled, halved and cored (“Mom” prefers organic)
1 tablespoon lemon juice


1. Heat milk in a medium saucepan over medium-low heat, stirring, until steaming, 4 to 6 minutes.

2. Whisk eggs in a large bowl until blended; gradually whisk in 1/4 cup sugar. Slowly whisk in the hot milk until blended. Whisk in vanilla, lemon zest and nutmeg.

3. Add bread and raisins (or currants) to the milk mixture; gently fold together. Press down lightly with the back of a large spoon. Cover and set aside at room temperature.

4. Butter the bottom and sides of a round 2-quart baking dish with 1 teaspoon butter. Preheat oven to 350°F. Put a kettle of water on to boil.

5. Cut each pear half lengthwise into 4 slices. Place in a medium bowl and toss with lemon juice.

6. Heat a medium skillet over low heat until hot. Add the remaining 2 tablespoons butter and swirl until just melted and the foam subsides. Sprinkle the remaining 1/4 cup sugar over the melted butter.

7. Arrange the pear slices on their sides in the pan in an even layer. Increase the heat to medium-low and, without stirring, let the pears begin to brown and the sauce slowly caramelize, adjusting the heat as needed to prevent burning, about 10 minutes.

8. Remove the pan from the heat and carefully turn each pear slice with a fork. Return to the heat and cook until the sauce is uniformly golden, 2 to 4 minutes more.

9. Carefully transfer the pears one at a time to the prepared baking dish, arranging them decoratively in a circle and slightly overlapping them if necessary. Use a heatproof silicone spatula to scrape any remaining syrup over the pears.

10. Set the baking dish in a shallow baking pan. Spoon the bread and custard mixture into the baking dish. Press down on the bread until it is submerged in the custard. Place the pan in the oven and carefully add the hot water to the shallow baking pan until it is halfway up the sides of the baking dish.

11. Bake until the pudding is browned on top and set in the center, 1 to 1 1/4 hours. Carefully remove the pan from the oven.

12. Transfer the baking dish to a wire rack and let cool for at least 45 minutes. To serve, run a knife around the edge of the pudding. Place a serving platter over it and invert the pudding onto the platter.

*Recipe and image courtesy of, Everyday Health’s new food site.*

In search of an earth-friendly stocking stuffer idea that won’t break the bank? Elle Naturals has now intrduced newluscious lip balms to their lovely line, and has generously offered Tiny Green Mom readers a special coupon! Pleaseuse the coupon code TINYGREENMOM when shopping online, which is good for $5 off orders of $20 or more!

Visit their website,, to take advantage of this exclusive offer!

Give the gift of cookies that they can enjoy whenever the mood strikes them. An easy gingerbread cookie mix in a jar makes a great teacher gift this Christmas and holiday season.

Gingerbread Cookie Mix


1 quart-sized glass jar with a lid
3 ½ cups all-purpose flour, divided
1 tablespoon ground ginger
3 teaspoons ground cinnamon
1 ½ teaspoon baking soda
½ teaspoon ground cloves
½ teaspoon freshly grated nutmeg
½ teaspoon salt
¾ cup packed muscovado or dark brown sugar


Small containers of sprinkles
Cookie cutter

Directions For Assembling Jar

1.In a small bowl, mix together 1 ¾ cups flour and the ginger, cinnamon, baking soda, cloves, and nutmeg. Add in an even layer to the jar.

2.Layer the brown sugar, followed by the remaining 1 ¾ cup flour. Top the jar with the lid and decorate.

To Make Gingerbread Cookies:

½ cup butter, softened
2 large eggs
1 large egg
¼ cup molasses


Mix together butter, eggs, and molasses. Stir in the contents of the jar until incorporated. Chill the dough for 1 hour. Preheat the oven to 350°F. Roll out gingerbread dough and cut into shapes and then place on a parchment-lined baking sheet. Bake for 8-10 minutes until edges just start to brown. Allow to cool completely. Decorate with icing and sprinkles.

Makes 1 gingerbread cookie mix

Recipe and image courtesy of Desserts in Jars: 50 Sweet Treats that Shine by Shaina Olmanson

May 2012, Harvard Common Press

Cookbook, 152 pages, hardcover

978-1-55832-798-6 $16.95 US, $17.95 CAN

7 x 8, 4-color photographs

About the Author

Minnesota native Shaina Olmanson is a home cook, photographer, and mother of four young children. More than 50,000 readers flock to her blog Food for My Family (one of PBS’ top “Food Blogs We Loved in 2011”) every month for menu planning tips and family-friendly recipes that reflect her commitment to healthful, local, and seasonal cooking. Shaina can usually be found in one of three places: cooking, at the computer, or behind the camera. More often than not, these three things occur in the kitchen simultaneously.

Here’s an eco-fabulous gift any woman on your gift list this season will love – the new Indulgent Body Lotion Kit from Weleda! Featuring the four rich, luxuriously soft new lotions, including Weleda Citrus Replenishing Body Lotion, Sea Buckthorn Replenishing Body Lotion, Wild Rose Pampering Body Lotion, and Pomegranate Regenerating Body Lotion, this is the perfect present to pamper Mom, Grandma, your best friend, or your favorite office pal! It makes an appreciated and lovely gift.

Why do we love the new Indulgent Body Lotion Kit at Tiny Green Mom? Each scent is crisp and clean, and the lotions leave your skin feeling extremely soft and radiant. Plus, each lotion offers an unique formulation for different skin types.

You can find Weleda products at your local Target store, or you can purchase online at Full sizes (pictured above) of each lotion are available, as well!

*Company generously provided samples and images for this piece.*

5 Ways to Have a Greener Holiday

This holiday season, have a greener holiday with easy to implement tips and tricks that help the environment and save you money. You don’t have to forgo the festive décor and holiday items, but you can take action to eliminate or lessen waste this holiday season.

Green Living Expert and CEO of Organic Bouquet, Robert McLaughlin, shares 5 Ways to Have a Greener Holiday:

1. Rent a Tree: Millions of trees are cut down each year for the holiday season, of which many end up discarded in landfills. Nowadays, there are tree “rental” companies like, where a potted tree is picked up and re-planted after the holidays, as well as companies who pick up trees to recycle into mulch, paths for hiking trails, local fish habitats, and more.

2. Buy Pesticide Free Décor: While consumers have begun to consider the amount of pesticides used in the foods they eat, many people have yet to consider the chemicals used in their holiday décor and bouquets that are sent to their loved ones. Keep your décor pesticide free with bouquets, wreaths and more from All items sold on the website are safe for the recipient, and are grown in a manner that is not only environmentally friendly but also provides outstanding resources for farm workers and artisans.

3. Shop Carbon Neutral: According to reports, online sales could account for more than 10% of holiday sales this year. If you plan to shop online, research Carbon Neutral companies to offset your shipping impact. Organic Bouquet is just one of many Carbon Neutral companies, donating funds to a reforestation project in Guatemala. UPS also offers consumers the choice to purchase carbon neutral shipping, offsetting the environmental impact of the delivery of each of their packages.

4. Wrap the Natural Way: A great way to help the environment, and your wallet, is to use items you already have to wrap gifts. During the holidays, 4 million tons of wrapping paper is thrown out. Using your local newspaper, an old map or butcher paper adds a personal touch to any gift wrapping. Make your own present toppings with pinecones, leaves, holly berries and anything else that catches your eye.

5. Back to Basics Décor: Instead of decorating your home with lights that both use energy and eventually require disposal, incorporate everyday items into your décor. Fill oversized glass vases with leftover Christmas ornaments, pinecones or pine sprigs and line them along your walkway. Decorate an old sled with winterberries, pine sprigs and last year’s wreath ribbon and prop near your front door. Bring the natural beauty of the holidays into your décor.

About the Author

Robert McLaughlin began his career packing sheds and greenhouses of central Florida working as a laborer where he was constantly exposed to some of the nastiest of agro-chemicals that existed at the time. After the farms, McLaughlin spent 20 years in various segments of the floral industry including being a truck driver, store merchandiser, salesman and ultimately a business owner, learning the ins and outs of the horticulture business. Today, McLaughlin finds himself in a position where he can affect the environment, the floral industry, and the people on the farms of South and Central America, where he can apply his industry experience to promote change.

*Image courtesy of*

Light, vegetarian, egg & dairy-free, these teeny little quiches can be served at anytime of the day!

Mushroom & Onion Mini-Quiche


2 packages frozen tart shells (vegan)

1 package silken tofu

Cashew cream (1 cup water + 1/2 cup cashews)

1/4 cup cornstarch

1/4 cup nutritional yeast

1 tsp. tarragon

1/2 tsp. salt

1/2 tsp. pepper

1/2 lb. white mushrooms, finely chopped

4 green onions, finely chopped

1/2 cup Daiya mozarella-style shreds

Few sprigs fresh parsley


Preheat oven to 400 F.

In a blender or food processor, blend the cashews and water until smooth.

Add silken tofu, cornstarch, nutritional yeast, salt, pepper, and tarragon to the blender and blend until smooth and uniform.

Saute the finely chopped mushrooms and onions for approx. 5 min.

Mix the tofu mixture, sautéed vegetables, and Daiya shreds in a large mixing bowl. Finely chop the parsley and stir in the mixture.

Fill the tart shells with filling and bake at 400 F for approx. 20-30 min or until filling is set.

Allow to cool slightly before serving. This dish reheats well in the oven, so you can save freeze leftovers for a later date.

*Recipe and image courtesy of Daiya.*

Kitchen Tools You Need to Trick Your Kids Into Eating Anything

“From now on, we’re going to eat healthy!”

To the picky child, no words are more dreaded than these. And who can blame them? Too often “healthy eating” is code for food that’s either boring and bland or spiced up and slimy. But getting kids to eat their lean meats, whole grains, fruits and vegetables doesn’t have to mean serving up hunks of raw broccoli on a bed of undressed spinach. There are plenty of creative ways to slip nutrition on those plates without anyone being the wiser. All you need is a good dose of trickery and the following five tools.

1. Blender

If only there were a tool that would slice healthy food to the point of being unrecognizable…Oh wait, there is, and it’s called a blender. While there are many ways to get creative with this tool, the smoothie is your best bet, allowing you to add everything from trusted favorites (bananas) to members of the unexpected no-go zone, like tofu, which will add a good dose of protein to counter fruit sugars while also thickening the consistency into something more like that of a milkshake.

Blackberry Mango Breakfast Shake


• 1 ½ cups frozen or fresh blackberries
• 1 cup frozen or fresh mango slices
• 6 ½ cups low-fat soft tofu
• 1 cup pulp-free, organic orange juice
• 3 tablespoons agave nectar (lower glycemic index than honey)


1. Throw it all into the blender.
2. Blend.
3. As your new health buff comes around to the idea of drinking smoothies, let him or her add in his or her own fruit ideas for fun.

2. Crockpot

Ah, the crockpot. Is there anything better? Not only is this the ultimate convenience tool, enabling you to slice, dice, and drop your ingredients into its warm interior while it does the rest of the work for you, but it also is a crafty means for slipping healthy ingredients right beneath your picky eater’s nose. In fact, the more beloved ingredients you add — say, meat n’ potatoes — the more likely that finely shredded, nutrient-packed head of broccoli your child usually refuses will get lost in the mix. For the best results, choose anywhere from one to three healthy ingredients for your targeted subterfuge every time you make a crockpot, and see what you can get away with.

Beef Vegetable Soup


• 1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces
• 3 medium carrots, cut however you think your child will be most likely to eat them
• 2 small potatoes, peeled and cut into 1/2-inch cubes. If you’re getting really adventurous, try swapping one white potato for a sweet or blue potato, both of which pack more of a nutrient punch
• 1 sweet chopped onion
• Your subterfuge item: E.g. Broccoli very finely chopped
• 1/2 teaspoon salt
• 1/2 teaspoon dried thyme
• 1 bay leaf
• 2 14-1/2-ounce cans diced tomatoes
• 1 cup water
• 1/2 cup loose-pack frozen peas
• Fresh parsley sprigs (optional)


1. Combine the first four ingredients and your subterfuge item(s) in the slow cooker, sprinkling with salt and thyme before adding the bay leaf and the tomatoes, juice included. Stir to combine.
2. Cover and cook on low-heat for eight to ten hours or on high heat for four to five hours.
3. Remove from heat, discard bay leaf, stir in peas, garnish with parsley, and watch the magic happen.

3. Steamer

If your picky eater hates crunchy textures, then a steamer is just what the chef ordered. Kids will take on a whole new attitude when they start looking at vegetables as being more than what mom has in her salads, and you’ll find more ways to get creative as you heat. What’s more, steamed vegetables retain a higher nutrient value than their boiled counterparts. Here is just one recipe to steam those veggies into desirability.

Buttery Cooked Carrots


• One pound baby carrots
• ¼ cup low-sodium, olive oil based butter substitute or margarine. Real butter is fine, too, if it gets your picky eater to actually eat the carrots.
• ⅓ cup <a href=”” target=”_blank”>coconut sugar</a>, a sugar option that has a lower glycemic index than both white and brown sugar and that’s also packed with potassium, magnesium, zinc and iron.


1. Place your steamer over a pot full of cold water, add your carrots and boil until the carrots are soft, usually ten to fifteen minutes.
2. Pour the carrots into a bowl, add the butter substitute and sugar, and stir until everything is melted and thoroughly distributed.

<h2>4. Stand Mixer</h2>

Who said that baked goods couldn’t be good for you? You can up the nutritional value of those sweet goodies by replacing white flour with whole grain, or at least going half and half. Coconut sugar and agave also make for savvy replacements. And the best part of all? With a stand mixer, you’ll not only whip that recipe together in no time, but, just like with the blender, you’ll also be better able to slip in some veggies without anyone knowing.

Carrot Cookies


• ¼ cup shortening. Or, again, think about replacing with a healthier butter alternative.
• ½ coconut sugar
• 1 egg
• ½ cup besan. Otherwise known as gram flour, besan is made from chickpeas and therefore adds a bit of protein. If you don’t find this in the regular baking aisle, head to one of the ethnic sections or an Indian specialty shop.
• ½ cup whole wheat flour
• ½ cup finely grated carrot


1. Using the stand mixer, mix and cream the shortening and sugar before adding and blending in the egg.
2. Add flour and baking powder.
3. Shred the carrot and blend into mixture until it’s thoroughly distributed.
4. Drop by the spoonful onto a lightly greased cookie sheet and bake at 375º for 10 – 13 minutes.

5. Panini Pan & Press

If your child is a big fan of grilled cheese, you’re in luck: it’s only a small step from there to a love of the more sophisticated (and potentially healthy) panini. And with a panini pan & press on your side, you’ll be able to sneak in flat, leafy veggies like spinach and press them so firmly, your child won’t even know it’s hiding amongst all of that warm, gooey goodness.

Turkey Tomato Spinach Panini


• 3 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• 2 tablespoons shredded Parmesan cheese
• 2 tablespoons chopped fresh basil
• A handful of spinach
• 1 teaspoon lemon juice
• Freshly ground pepper, to taste
• 8 slices whole-wheat bread
• 8 ounces thinly sliced reduced-sodium deli turkey
• 8 tomato slices
• 2 teaspoons canola oil


1. In a medium-sized bowl, mix together the first seven ingredients.
2. Spread the mixture evenly among the bread slices, adding several slices of turkey and tomato to each and covering with a second slice.
3. Heat one teaspoon of oil in the panini pan over medium heat, placing one sandwich in the pan at a time, using the press to weigh it down. Cook until golden on one side — about two minutes — before reducing the heat to medium-low, flipping the panini and repeating.
4. Continue until all sandwiches are cooked.

So you SEE? There are plenty of ways to get your little one to up the nutritional value on his or her plate. All you need is a mom-knows-best-trickster mentality and perhaps a minor obsession with spy or sabotage movies, and you’ll be well on your way.

*Image courtesy of*

This cheesy garlic bread is (gasp!) dairy-free, but you would never know! It makes a wonderful appetizer or side dish this season.

Roasted Garlic Cheese Bread with Sweet Mushroom and Pepper Bruschetta


Roasted Garlic Cheese Bread:

3 heads of garlic

Olive oil

Salt and pepper to taste

1/2 cup Daiya Cheddar or Mozzarella style shreds

1 tsp. rosemary or other dried herb

1/2 baguette (halved horizantally)
Mushroom and Sweet Pepper Topping:

2 tbsp. olive oil

1/2 medium yellow onion, finely chopped

2 cloves garlic, minced

12 large button mushrooms (~400 g), chopped into 1 cm cubes

1 bell pepper, chopped

2 tbsp. chopped parsley

1/2 lemon, juiced

Salt and pepper, to taste


Roasted Garlic Cheese Bread:

1. Preheat oven to 400°F
2. Cut the tops (1cm) off the garlic heads to review the garlic clove and drizzle each with 1 tsp olive oil, season with salt, pepper and dried herb
3. Wrap each garlic head individually in aluminum foil
4. Bake in over for 45 minutes or until cloves are soft and slightly golden brown
5. Let garlic heads cool and squeeze out garlic cloves in mash into paste in bowl
6. Add 2 tbsp of olive oil, salt, pepper, Daiya shreds and spread over baguette
7. Broil until cheese is melted and slightly browned the edges (5-10minutes)

Mushroom and Sweet Pepper Topping:

1. Heat olive oil on medium high heat and add chopped mushrooms
2. Saute until mushrooms have slightly golden brown colour and water evaporated (8-10minutes)
3. Add garlic, onion and sauté until onion is translucent
4. Add bell pepper, salt, pepper and parsley and sauté 2 minutes
5. Add lemon juice
6. Serve hot or chilled over Roasted Garlic Cheese Bread

*Recipe and image courtesy of Daiya.*

Dealing with Vitamin K Deficiency in Newborns

During pregnancy, it is important for you to closely watch your health, as your baby’s growth in the womb is dependent on you. This is also true once your child is born. Some babies, upon birth, are deficient in certain nutrients that contribute to their overall health. It is your job as their mother to help them prevent these deficiencies.

For instance, some babies are found to have low levels of vitamin K upon birth. Insufficient levels of this vitamin can make newborn babies susceptible to bleeding disorders during their first few weeks. The incidence of these disorders can also increase due to the following reasons:

• Preterm delivery, forceps or vacuum delivery, C-section delivery

• Prolonged labor or extremely fast labor

• Low birth weight

• An undetected liver problem

• Mother’s use of the drug during pregnancy, including antibiotics, anticoagulants, and anticonvulsants

Raising Your Baby’s Vitamin K Levels Naturally

Oral supplementation is the safest way to increase their levels of vitamin K. The only problem with oral vitamin K is that it is not absorbed efficiently. However, this can be compensated by increasing the dosage. Consult your pediatrician to learn the proper dosage for your baby.

Another method of increasing your newborn’s vitamin K levels is by breastfeeding. Low doses of vitamin K1 have been found in breast milk. Of course, before you can use this, it is important to optimize your own vitamin K levels first.

In order to do so, you need to learn about the two types of vitamin K.

1. Vitamin K1 – This type of vitamin K is produced in plants and is available in dark green leafy vegetables. Chlorophyll, the substance that turns these vegetables green, contains the vitamin K1. The greener the vegetable, the more chlorophyll and vitamin K1 it has. Examples of food you can eat are collard greens, salad greens, broccoli, spinach, kale, and Brussels sprouts.

2. Vitamin K2 – This naturally occurs in your body and is produced by the bacteria that line up your gastrointestinal tract. It was found that inside your body, vitamin K2 can convert to vitamin K1. The richest source of vitamin K2 is a Japanese fermented soybean dish called natto. Other sources of K2 include other cultured foods, such as fermented cheeses and kefir.

Vitamin K absorption from foods may be insufficient. Some experts recommend taking an additional vitamin K supplement when eating K-rich foods.

When taking a supplement, it is important to note that vitamin K is a fat-soluble nutrient. Your diet should contain fats for it to be absorbed effectively. Take the supplement prior to a meal.

Are Vitamin K Shots Recommended for Your Baby?

Another option would be to give your baby vitamin K shots immediately after birth. However, there is a debate of whether or not this is wise for your baby.

Although administering vitamin K shots is effective in raising your baby’s vitamin K levels, there are a few complications involved. For instance, injections at such an early stage can leave them with psycho-emotional trauma that may affect their growth and development.

For instance, studies found that the earlier babies experience pain, the longer and more damaging the psychological and emotional effects are. They show an altered response to pain and stress. There may also be some changes in their central nervous system and immune system as they mature.

Another problem surrounding this is that vitamin K shots contain 20,000 times the amount of the recommended dosage. Because vitamin K shots are synthetic in nature, your baby may be exposed to dangerous chemicals that his/her underdeveloped immune system cannot handle.

While the choice to give your baby vitamin K shots is up to you, it is best to know all the pros and cons of this decision.

About the Author

Mishka Thomas is a mother of three children who blogs about parenting and children’s nutrition. She recently featured vitamin K2 on her blog, and wrote about the pros and cons of giving vitamin K shots to newborns.

*Image courtesy of*