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Spring Clean Eating with Lilly Padilla

Lilly Padilla is the author of Anti-cancer Habits & Anti-inflammatory Nutrition. She is a Certified Integrative Nutrition Coach, Holistic Nutrition Chef, and 13-year cancer survivor.  Lilly’s Anti-cancer book is on sale right now at https://www.createspace.com/5553140.

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FFLB: What are your favorite spring foods?

LP: Because of the natural Renewal energy in spring, Sprouts (baby foods full of energy) are probably my favorite foods to add to my recipes in Springtime. Sprouts, especially broccoli sprouts, which are known for their anti-cancer properties, along with daikon radish sprouts both make easy adds to salads, soups, beans and whole grain dishes. They provide high amounts of vitamins, fiber and phytonutrients. Just what we need in spring!

FFLB: How have you seen a clean, fresh diet positively affect a cancer journey?

LP: Over more than 9 years of working with cancer survivors, and in my own experience as a 13-year cancer survivor, I have noticed that overall, survivors who have changed their eating habits and consistently consumed a clean diet have a better outcome than those who occasionally eat conventional vegetables but don’t really change their diet of  processed foods.

There is a harmonious wellness between nature and the human body. Most people do create and release the same type of energy that they ingest through food. For example, eating leafy greens consistently makes people become more flexible and feel lighter, fresher and more energetic. And the opposite is true: When eating heavy fats, like animal fats, people often feel heavy, slow and dull. The nature of the food will be reflected in the type of energy release. For thousands of years Chinese Nutritional Therapy has worked with the concept that we are ONE with nature and that what we eat impacts our human nature, health, mood and energy. I have seen amazing results when survivors prioritize consistent healthy lifestyle routines that include a clean healthy diet, exercise, mindful meditations, healthy cooking and a set menu that works for their unique nutritional needs.

For more info on the subject, feel free to send Lilly a note or questions at lpadillacreate@gmail.com

Lilly’s Springtime recipe:

Lilly’s Detoxifying Spring Salad

 Beets, carrots and apples have all been traditionally used for liver detoxification.

1 large beet, coarsely grated (good source iron- supports liver function)

1 organic green apple cut tiny pieces (antioxidant protection)

1 large carrot coarsely grated

5 tbs. fresh dill

1/2 c. parsley leaves chopped

1 c. dandelion greens (excellent liver cleansing)

2 c. seasonal mix green salad

1/2  c. broccoli sprouts (anti-cancer protection)

1/2 cup watercress (support lungs detoxification)

DRESSING

¼ c. flaxseed oil or toasted sesame oil

1 lemon juice – add more to taste

3-4 tbs. apple cider vinegar

1/4 tsp. turmeric powder

1 clove garlic minced tiny

hand full sprouted almonds chopped

Himalayan salt to taste

In a medium salad bowl mix grated beets and carrots, then add apples, lemon juice, turmeric, salt and garlic. Then, stir in your green salad mix, watercress, sprouts, parsley, dill and dandelion greens. Lastly, add oil and almonds. Mix all ingredients well and add more lemon to your desired taste.  It makes a delicious, nutritious cleansing salad, and your liver will love it!

 Chew truly and enjoy the flavors!

Cancer-Fighting Salad Ingredients

If you’re looking to give your spring salads an extra-healthy boost, we have the ingredient list for you! Sometimes it can be tough to quickly cook up a stellar and well-balanced meal, especially during lunch time. We often find ourselves in the frozen food aisle or microwaving poorly portioned leftovers, neither of which makes for an ideal lunch. So, we put together the perfect list of salad ingredients to stock up your fridge, whether it’s at home or at work. They don’t take up too much space and have tons of nutritious value. Even if you buy salad kits from the grocery store, consider rounding them out by sprinkling in these ingredients!

Pomegranate Seeds

While you can buy whole pomegranates, you’ll save time and work getting packets of seeds alone in the produce section. Delicious with chunks of butternut squash, kale and a huge lineup of fruits, pomegranate seeds also are a prime superfood in the fight against breast cancer. Chemicals in the pom suppress the production of estrogen, which research hopes will help stunt some cancer growth. You can also buy pomegranate seed oil, which is a great addition to your bathroom cabinet for extra skin health.

Blueberries

Another fruit that City of Hope has found helpful against tough breast cancer cases, blueberries are the perfect size for throwing into a spring salad. They taste especially delicious with spinach.

Lentils

Lentils add lots of texture to your salad, but are also provide Vitamin B and a very healthy form of fiber. Use these and beans to replace lunchtime bread! It’s helpful to cook lentils yourself and be sure to avoid adding too much salt. Lentils are delicious with tons of healthy spices, though, like turmeric and rosemary. Try them with these, kale and chicken for a delicious warm salad!

Apple Cider Vinegar

Apple cider vinegar has been a very popular health food for skin and digestion. If you’re having trouble with either, it doesn’t hurt to add a little tang to your salad with a homemade dressing. Try this recipe with honey and dijon mustard. Lots of salad dressings are unfortunately very sugary and fatty, so this is a great homemade alternative! Plus, you can adjust it to your taste.

Avocado

One of the best ways to get a healthy fat in your diet, some studies say that avocados can fight leukemia and other cancers. Plus, the edge of avocados closest to the skin can be full of cancer-fighting carotenoids, a type of antioxidant. Learn how to reach these when you cut your avocado here, and leave a couple on your desk to ripen up!

Valentine’s Day: Chocolate Meets its Healthier Match

With Valentine’s Day around the corner, it might seem like there is chocolate on every shelf, every counter and every menu in town. It’s one of our favorite tasty treats, but it is also packed with sugar and even caffeine. We did some digging and came up with a brilliant alternative for baking, trail mix and snacking.

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Carob comes from a tropical plant and has much less sugar than chocolate. Plus, it is naturally sweeter, so it needs less artificial ingredients to become a palatable treat. Carob is also low in fat and has plenty of calcium and fiber.

Markets like Whole Foods carry carob chips, which look almost identical to chocolate chips. Use them for low-sugar baking, melt them down into a warm drink, use them for a healthier fondue, throw them into trail mix or make protein-packed nut clusters.

Here are our favorite carob-worthy recipes and treats:

DAIRY AND CHOCOLATE-FREE HOT (COCOA) CAROB

TRAIL MIX IDEAS WITH CAROB

VEGAN CAROB BANANA BREAD

CAROB-COVERED RAISINS

Happy October! Pumpkin Paradise is Here!

Walk through the aisles at Trader Joe’s, and there’s no denying that autumn is officially here. Pumpkin bars, seeds, bread, jam, pasta sauce, salsa…you name it, it’s there! Before you get to carving, consider munching, too. Turns out, pumpkins and their seeds have a whole patch of health benefits.

Remember how mom told you to eat your carrots for good eyesight? The same goes for bright orange pumpkins! Carotenoids are converted by the body into Vitamin A and work as a boost for proper peepers.

Pumpkins are also a large, healthy source of fiber, so a pumpkin snack will help keep you full and satisfied. This may be helpful for wait and diet management.

Just like other nuts and seeds, pumpkin seeds are a particularly healthy snack choice. They have chemicals known to reduce cholesterol and help with heart protection and blood pressure. Plus, they are known to provide a mood boost!

As for specific cancer benefits, pumpkins are a good choice. Full of antioxidants (just like cranberries and other similar fruits and veggies), pumpkins also have plant sterols that may help with cancer prevention and limitation. These same characteristics can help keep skin wrinkles and discoloration at bay. Pumpkins are also a hot source for Vitamin C, widely regarded to boost the immune system when consumed at healthy levels. In fact, consuming one cup of cooked canned pumpkin would cover 100% of your daily Vitamin A intake and 20% of your daily Vitamin C intake.

Check out Huffington Post and Medical News Daily for more information. In the mean time, get carving and munching! Here are some of our favorite healthy pumpkin recipes. They’re a total treat.

Simple Pumpkin Soup

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Roasted Pumpkin Seeds

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Vegan Pumpkin Pie

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Pumpkin Chai Tea Latte 

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Your Healthy 4th of July Guide

We searched the web to create a definitive list of healthy 4th of July recipes! Scroll to see wholesome, easy tips we’ve gathered for you to enjoy this holiday. Let us know what you’ll be using, and share favorites with your friends!


EASY, HEALTHY RECIPES

Want to rock a potluck without breaking the bank or spending hours in the kitchen? Here are some super snappy recipes that are healthy AND fun.

Watermelon Cake

An easy “cake” made almost exclusively of fruit, with no batter needed! Plus, you can probably get your prep time under ten minutes.

Flag Fruit Kabobs

A refreshing family treat to create together! Have everyone work on a different kabob! Arrange according to a photo guide, and you have a patriotic, nutritious serving of fruit. Click the image example below to find a step-by-step guide from Rada Cutlery!

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Red White and Basil:

A Caprese Salad Plate is an easy and classic potluck recipe! Simply layer round slices of mozzarella with tomato slices and pieces of basil. Click the photo below for instructions from All Recipes. Avoiding dairy? Substitute cauliflower!

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Cranberry Relish:

Filled with antioxidants, cranberries are a colorful must not only for Thanksgiving-but also 4th of July! Check out this tasty Cranberry Relish recipe, and serve it on absolutely anything: Veggie burgers, wholegrain crackers and even a bed of spinach! Click the image below for the recipe-you can substitute orange juice for the liqueur. Too much sugar? Coconut sugar is a sweet alternative!

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 Main Dish Idea:

Want an all-in alternative to traditional 4th of July pasta salads? Quinoa is the way to go! According to Medical News Today, quinoa is the only grain considered a complete source of protein. It also has tons of vitamins, calcium, iron and other nutrients! Red quinoa is a festive idea for your Fourth. Serve the quinoa with grilled chicken breast and purple potatoes or carrots for a patriotic and well-balanced meal!

Happy Fourth, FFLB Community!

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