The most import thing for  is that I know that if my grandfather was alive right now, he would be proud of the work I have done.

Cook the pasta normally.

Ingredients for vegetable sauce:

• 2 teaspoon of olive oil.
• Half cup of sliced onion and carrot
• 1 minced garlic.
• Chicken broth.
• Tomato sauce (you can easily make it yourself)

Preparation:

In olive oil; add onion, carrot, and garlic and cook during two minutes. During this two minutes keep stiring. When done, add chicken broth and mix with the vegetables during 2 minutes. After this, add the tomato sauce and stir.

Food for the Fight, DVD

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

http://youkioske.com/story.php?title=recetario-de-cocina This is a book called Recetario de Cocina, which tells how to make healthy recipes.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-195 Magazine called Cuerpomente which talks about nutrition.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-199-1 Another Cuerpomente example. This one tells us the top 10 hints in nutrition.

http://youkioske.com/story.php?title=gente-saludable-mayo-2009 Magazine called: Gente saludable and contains some information about nutrition.

Books: (All in Spanish)

Cocinar mejor que nunca- Aves. Círculo de Lectores

Cocinar mejor que nunca- Sopas y guisos. Círculo de Lectores

Cocinar mejor que nunca- Carnes. Círculo de Lectores

Cocinar mejor que nunca- Verduras. Círculo de Lectores

Cocinar mejor que nunca- Ensaladas. Círculo de Lectores

Ingredients:

Preparation: Boil water in pot and add bullion cubes until they dissolve. Meanwhile this steps is happening, saute onion, carrot, parsnip, and garlic in olive oil for about five minutes. Transfer the previous vegetables to the pot, and add the rest of the ingredients, until it boils. Let it ‘rest’ during 15 minutes before eating it.

Vegetable curry:

Ingredients:

• Olive oil ( two tablespoon)
• 1 Chopped Banana
• 1 chopped garlic.
• 1 chopped celeriac
• Salt
• Pepper
• Madras curry
• 1 Chopped green pepper.
• Half cauliflower cut into florets.
• Chopped tomatoes.
• Half broccoli, cut into florets.

Preparation: In a pan heat olive oil, then add shallot and garlic; then cook. Add celeriac and cook at high temperature for 2 minutes. Add masdra curry, green pepper and cauliflower; and then continue to cook and stir. After this, add tomatoes and a glass of wate and boil. After around 5 minutes, add broccoli and let simmer.

Carrot soup:

Ingredients:

• 500 grams of carrot
• 100 grams of onion
• 1 bay leaf.

Preparation: Clean the carrots. When done, cut them into small pieces. Cut the onion and fry them in a pan with olive oil. When done, add carrots and bay leaf in the pan. After having done this, add water and heat it for around 30 minutes, when the carrot has soften. After having waited for 30 minutes, whisk the carrots and onion. You can throw  the bay leaf away.

Food for the Fight, DVD

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

http://youkioske.com/story.php?title=recetario-de-cocina This is a book called Recetario de Cocina, which tells how to make healthy recipes.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-195 Magazine called Cuerpomente which talks about nutrition.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-199-1 Another Cuerpomente example. This one tells us the top 10 hints in nutrition.

http://youkioske.com/story.php?title=gente-saludable-mayo-2009 Magazine called: Gente saludable and contains some information about nutrition.

Books: (All in Spanish)

Cocinar mejor que nunca- Aves. Círculo de Lectores

Cocinar mejor que nunca- Sopas y guisos. Círculo de Lectores

Cocinar mejor que nunca- Carnes. Círculo de Lectores

Cocinar mejor que nunca- Verduras. Círculo de Lectores

Cocinar mejor que nunca- Ensaladas. Círculo de Lectores

Images: http://www.pathwaysboston.org/newsletter/200910/CarrotSoup.jpg

http://www.maharajasweets.co.uk/vegetarian/vegimage/mixed_vegetable_curry.jpg

http://www.brendadavisrd.com/index.php?code=Soups

Ingredients:

• Hake
• Potatoes
• Butter
• Broccoli
• Oil
• Cheese
• Shallot
• Sautee
• Chicken broth

Preparation: Cook grilled hake. After this prepare the sauce.  To do so heat oil in a pan. and then add butter. This should melt up fairly quickly. When done, add shallots and sautee for 4 minutes. Add chicken broth, and heat until sauce starts to solidify. When done, add cheese and heat until sauce forms, and add broccoli.

Now, mix this sauce with the potatotes and the hake.

French tortilla:

Ingredients:

• Egg
• Oil

Preparation: In a separate plate, whisk the eggs (as many eggs as you want to). In a pan, pour some olive oil. When heated add whisked eggs.You can add ham or cheese to this torilla. You can do so by adding it in this step. After 5 minutes or so turn around tortilla.

Food for the Fight, DVD

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

http://youkioske.com/story.php?title=recetario-de-cocina This is a book called Recetario de Cocina, which tells how to make healthy recipes.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-195 Magazine called Cuerpomente which talks about nutrition.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-199-1 Another Cuerpomente example. This one tells us the top 10 hints in nutrition.

http://youkioske.com/story.php?title=gente-saludable-mayo-2009 Magazine called: Gente saludable and contains some information about nutrition.

Books: (All in Spanish)

Cocinar mejor que nunca- Aves. Círculo de Lectores

Cocinar mejor que nunca- Sopas y guisos. Círculo de Lectores

Cocinar mejor que nunca- Carnes. Círculo de Lectores

Cocinar mejor que nunca- Verduras. Círculo de Lectores

Cocinar mejor que nunca- Ensaladas. Círculo de Lectores

Images: http://media.urbandictionary.com/image/page/tortilla-58672.jpg

French Tortilla: http://www.euroresidentes.com/Recetas/rapidas/tortilla_francesa.htm

Ingredients:

• two cups of green leaf lettuce
• one-fourth cup raw green beans
• one-fourth cup snap peas
• one-fourth cup chopped tomato
• one-fourth cup sliced carrots
• one-fourth cup apple slices
• one-fourth cup blueberries
• one-fourth cup chopped chicken breast
• one chopped hard boiled egg
• one ounce of shredded mozzarella cheese
• Some walnuts
• lemon and lime wedges

Why I chose it: It contains many vitamins, antioxidants, phytochemicals and fiber. In my interview with doctors, they have agreed that antioxidants and phytochemicals are very important in the prevention of cancer.

Chicken with cous cous:

• 450grams chicken breasts boneless
• 6 tablespoon of olive oil
• 6 tablespoons of water
• 4 tablespoons of soy sauce
• 4 tablespoons of sugar
• Some scallions chopped
• 1 cup of cous cous

Preparation of Chicken cous cous:

In a saucepan, add soy sauce and sugar. While doing so, rinse and clean the chicken in water and cut into smaller pieces. Afer having done so, add the chicken and scallions to another saucespan and cook. In another container mix flour with water and mix. Then add to the soy sauce and sugar mixture. Add this to the chicken. Separately cous cous. Then, mix the chicken with cous cous.References:

Food for the Fight, DVD

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

http://youkioske.com/story.php?title=recetario-de-cocina This is a book called Recetario de Cocina, which tells how to make healthy recipes.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-195 Magazine called Cuerpomente which talks about nutrition.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-199-1 Another Cuerpomente example. This one tells us the top 10 hints in nutrition.

http://youkioske.com/story.php?title=gente-saludable-mayo-2009 Magazine called: Gente saludable and contains some information about nutrition.

Books: (All in Spanish)

Cocinar mejor que nunca- Aves. Círculo de Lectores

Cocinar mejor que nunca- Sopas y guisos. Círculo de Lectores

Cocinar mejor que nunca- Carnes. Círculo de Lectores

Cocinar mejor que nunca- Verduras. Círculo de Lectores

Cocinar mejor que nunca- Ensaladas. Círculo de Lectores

Images: http://www.streetdirectory.com/stock_images/travel/simg_show/11628994290705/1/moroccan_chicken_cous_cous/

http://www.cooks.com/rec/view/0,1639,159190-238194,00.html

http://nutrition.about.com/od/healthymainmeals/a/mmm_salads.htm

Ingredients:

• Salmon fillets
• Vegetable oil
• Salt and pepper

• 60 grams of butter
• Onions
• 190 ml white wine
• 190 ml chicken broth
• 190 ml heavy cream
• 2 teaspoons of lemon juice

The salmon fillets are easy to cook. This is how to cook the onion sauce:

In a pot, melt a teaspoon of butter. After having done so, add onions and keep heating. When done, pour some white wine, chicken broth and cream, and keep heating during 10 minutes. After 10 minutes, remove pot from heat. Now add lemon juice, salt and pepper and stir. Pour sauce with salmon fillets.

Pasta with vegetable sauce:

Cook the pasta normally.

• Ingredients for vegetable sauce:
• 2 teaspoon of olive oil.
• Half cup of sliced onion and carrot
• 1 minced garlic.
• Chicken broth.
• Tomato sauce (you can easily make it yourself)

Preparation:

In olive oil; add onion, carrot, and garlic and cook during two minutes. During this two minutes keep stiring. When done, add chicken broth and mix with the vegetables during 2 minutes. After this, add the tomato sauce and stir.

References:

Food for the Fight, DVD

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

http://youkioske.com/story.php?title=recetario-de-cocina This is a book called Recetario de Cocina, which tells how to make healthy recipes.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-195 Magazine called Cuerpomente which talks about nutrition.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-199-1 Another Cuerpomente example. This one tells us the top 10 hints in nutrition.

http://youkioske.com/story.php?title=gente-saludable-mayo-2009 Magazine called: Gente saludable and contains some information about nutrition.

Books: (All in Spanish)

Cocinar mejor que nunca- Aves. Círculo de Lectores

Cocinar mejor que nunca- Sopas y guisos. Círculo de Lectores

Cocinar mejor que nunca- Carnes. Círculo de Lectores

Cocinar mejor que nunca- Verduras. Círculo de Lectores

Cocinar mejor que nunca- Ensaladas. Círculo de Lectores

Images: http://img.timeinc.net/recipes/i/recipes/hunts/Chunky_Tomato_Sauce_with_Bucatini_Pasta_300px.jpg

http://farm4.static.flickr.com/3393/3294126545_c816c90787.jpg

http://www.all-fish-seafood-recipes.com/index.cfm/recipe/Salmon_Fillets_with_Green_Onion_Sauce

• Ingredients:
• Oil
• “Modena” Vinager
• Walnuts
• 1 Tomate
• Varied vegetable leaves (you can buy these at any supermarket)
• Salt
• Cheese (cubed)

Spinach:

• 3  eggs, beaten.
• 560 grams of frozen chopped spinach.
• 100 grams of cheddar cheese, grated.
• 1 cup of cottage cheese.
• ¼ cup of butter, softened.
• 2 teaspoons of flour.
• Salt and pepper.

Preparation:

Cook the spinach as directed on its packaging, and then drain. Mix the spinach, cottage cheese, cheddar, butter, eggs, flour, salt and pepper in a bowl and mix throughly. Spoon into a greased baking dish and Bake at 175°C for 50-60 minutes.

Vegetable soup:

Ingredients:

Preparation: Boil water in pot and add bullion cubes until they dissolve. Meanwhile saute onion, carrot, parsnip, and garlic in olive oil for about five minutes. Transfer the previous vegetables to the pot, and add the rest of the ingredients. Bringo to a boil and let simmer during 30 minutes.

References:

Images: http://t3.gstatic.com/images?q=tbn:jKtTwflogcemxM:http://www.laaloosh.com/wp-content/uploads/2009/04/garden-vegetable-soup.jpg

Food for the Fight, DVD

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

http://youkioske.com/story.php?title=recetario-de-cocina This is a book called Recetario de Cocina, which tells how to make healthy recipes.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-195 Magazine called Cuerpomente which talks about nutrition.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-199-1 Another Cuerpomente example. This one tells us the top 10 hints in nutrition.

http://youkioske.com/story.php?title=gente-saludable-mayo-2009 Magazine called: Gente saludable and contains some information about nutrition.

Books: (All in Spanish)

Cocinar mejor que nunca- Aves. Círculo de Lectores

Cocinar mejor que nunca- Sopas y guisos. Círculo de Lectores

Cocinar mejor que nunca- Carnes. Círculo de Lectores

Cocinar mejor que nunca- Verduras. Círculo de Lectores

Cocinar mejor que nunca- Ensaladas. Círculo de Lectores

Salad:

Ingredients:

• two cups of green leaf lettuce
• one-fourth cup raw green beans
• one-fourth cup snap peas
• one-fourth cup chopped tomato
• one-fourth cup sliced carrots
• one-fourth cup apple slices
• one-fourth cup blueberries
• one-fourth cup chopped chicken breast
• one chopped hard boiled egg
• 30 grams of shredded mozzarella cheese
• one-eighth cup walnut pieces
• lemon and lime wedges

Why I chose it: It contains many vitamins, antioxidants, phytochemicals and fiber. In my interview with doctors, they have agreed that antioxidants and phytochemicals are very important in the prevention of cancer.

Broccoli cheese

Ingredients for three:

• 1 600 gram broccoli
• Edan Cheese
• Salt
• White pepper
• Nutmeg
• Skimmed milk 350 ml
• Flour

Preparation

Clean the broccoli in water. After having done this boil the cleaned broccoli in water. Prepare the sauce that will go with the broccoli. Dissolve the flour into the skimmed milk and heat until it starts solidifying. Once it has started to solidify, add salt, White pepper and nutmeg. Now add this sauce to the broccoli and add the Edan cheese over the broccoli. Heat in the oven until you consider ready.

References:

Images: http://www.cocina.org/wp-content/uploads/brocoli.jpg

Food for the Fight, DVD

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

http://youkioske.com/story.php?title=recetario-de-cocina This is a book called Recetario de Cocina, which tells how to make healthy recipes.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-195 Magazine called Cuerpomente which talks about nutrition.

http://youkioske.com/story.php?title=cuerpomente-n%C2%BA-199-1 Another Cuerpomente example. This one tells us the top 10 hints in nutrition.

http://youkioske.com/story.php?title=gente-saludable-mayo-2009 Magazine called: Gente saludable and contains some information about nutrition.

Books: (All in Spanish)

Cocinar mejor que nunca- Aves. Círculo de Lectores

Cocinar mejor que nunca- Sopas y guisos. Círculo de Lectores

Cocinar mejor que nunca- Carnes. Círculo de Lectores

Cocinar mejor que nunca- Verduras. Círculo de Lectores

Cocinar mejor que nunca- Ensaladas. Círculo de Lectores

Salad idea: http://nutrition.about.com/od/healthymainmeals/a/mmm_salads.htm

Monday recipes will be posted on Tuesday.

Tuesday recipes will be posted on Wednesday.

Wednesday recipes will be posted on Thursday.

Thursday recipes will be posted on Friday.

Friday, Saturday and Sunday recipes will be posted on Saturday.

Drink: Water (at least 2 liters of water per day)

Exercise: You choose the activity, but at least 1 hour per day. Eliminate any bad habits too such as drinking alcohol and especialy don’t start of smoking. If you are a smoker then stop.

EDIT: Hi, I have just noticed that for Monday’s Dinner the meal is `Gratinated`Broccoli. I meant Cheese Broccoli, as gratinated doesn’t seem to be a word in English. I’m sorry, I’m mixing Spanish and English terms here!

Physical activity:

Aim: To be physical active at least 30 minutes every day.

Carrying out 30 minutes of physical activity each day can be hard, so it is recommended that you choose an activity that you enjoy and wouldn’t mind doing each day. Physical activity in any form decreases the risk of having cancer.

Physical activity helps us to avoid gain weight (which was another factor in the prevention of cancer). Regular physical activity helps us maintain hormone levels. This is important as a high hormone levels increases the chances of cancer risk. Physical activity strengthens our immune system, which helps to prevent infections and diseases. Having a strong immune system Is very important to prevent stomach cancer as it prevents infections with Helicobacter pylori bacteria. Also it keeps our digestive system healthy and allows us to absorb more cancer protective nutrients.

Also take in account your fitness level. You can’t start running 1 hour if you haven’t done any sport. If this is your case start with 30 minutes and increase the time of physical activity each day.

30 minutes should really be your minimum target, while you should try to aim for the 1 hour mark.

Physical activity also has these effects in your body:

• gain strength
• relieve stress
• boost self-esteem
• reduce anxiety
• sleep better
• feel more energetic

In the other hand you should decrease any physical inactivity. The main physical inactivity every human has is watching T.V.

Weight:

Aim: To maintain a healthy weight during your lifetime.

Firstly we must use a scale to measure your weight, because we tend to think we are fat. To measure the weight uses the BMI. This stands for Body Mass Index. This is a common method to measure your weight. BMI takes in account your weight and height to give a result of your weight. These results will be: underweight, healthy, overweight or obese.

The equation to calculate BMI goes as follows:

Weight/ height in meters x height in meters

These are the range of results:

Below 18.5   Underweight

18.5 – 24.9 Normal

25.0 – 29.9 Overweight

+30.0  Obese

This method can give you some strange results if you measure under 1,52m or if you have an athletic body. If you have an athletic body you will find that your result won’t be what you expected but remember that muscle ways more that fat.

If you are overweight, the best idea would be to correct this weight by adding more physical activity to your life and subtract any passive behaviors.

Also take in account your diet. To decrease your weight carry out a more balanced and healthy diet. This is one of my aims when designing a healthy menu.

Having a healthy weight has many benefits. It will make you feel better; you will be less likely to develop any disease such as cancer, cardiovascular disease or diabetes.Having excess of fat around the abdomen will cause the body to release more hormones, and like as I mentioned before this increases the chances of cancer.

The aim is to be lean as possible but without being underweight.

Diet:

Diet is a big component in the prevention of cancer. Try to eat more  food that have less calories, such as vegetables and fruits. By eating more of this food you will be full but taking less calories. Generally, food containing less calories are better, and they prevent overweight too.

Phytochemicals: They are a chemical compound found in plants which has multiple benefits to us. These are the benefits:

• Stimulate the immune system
• Block substances we eat, drink and breathe from becoming carcinogens
• Reduce the kind of inflammation that makes cancer growth more likely
• Prevent DNA damage and help with DNA repair
• Reduce the kind of oxidative damage to cells that can spark cancer
• Slow the growth rate of cancer cells
• Trigger damaged cells to commit suicide before they can reproduce
• Help to regulate hormones
• Beta-carotene is a phytochemical, that is why it will be important in my diet. Phytochemicals are generally found in vegetables and fruits and they all prevent, retard, or inhibit the growth of cancer.

The main objective in our diet will be to substract any high caloric food for low caloric food.

Prevention: For the best prevention possible, combining these three factors is the key to carry out a healthier life which will prevent disease and infections. I will try to combine all of them in a daily routine I will soon post, which will include an own-made menu and a physical activity.

References:

http://www.aicr.org/site/PageServer?pagename=reduceyourcancerrisk_home

By Dietary Guidelines for Americans, Latino Health Communications, Ann Arbor, Michigan for the U.S. Department of Health and Human Services. “FCIC: The Road to a Healthy Life.” Office of Disease Prevention and Health Promotion. DD/MM/05. U.S. Department of Health and Human Services. 7.09.09. http://www.pueblo.gsa.gov/cic_text/health/roadtohealthylife/roadtohealthylife.htm#feel

Unknown author. “ACS:: Fitting in Fitness.” American Cancer Society. 29.8.06. American Cancer Society. 9.09.09. http://www.cancer.org/docroot/PED/content/PED_6_1X_Be_Physically_Active_Achieve_and_Maintain_a_Healthy_Weight.asp?sitearea=PED

Unknown author. “ACS::Nutrition and Physical Activity During and After Cancer Treatment: Answers To Common Questions.” American Cancer Society. 20.3.08. American Cancer Society. 9.09.09 http://www.cancer.org/docroot/mbc/content/MBC_6_2x_FAQ_Nutrition_and_Physical_Activity.asp

Unknown author. “Nutrition and Healthy Diet and Eating Tips on Medicine Net:”MediciceNet. 27.2.09 U.S Government. 10.9.09. http://www.medicinenet.com/script/main/art.asp?articlekey=61982

http://www.aicr.org/site/PageServer?pagename=learn_resource_food_for_the_fight_dvd

Unknown author. “American Institute for Cancer Research (AICR): Plant Based – Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.”American Institute for Cancer Research. Unknown date of document. AICR. FECHA VISITADA. http://www.aicr.org/site/PageServer?pagename=recommendations_04_plant_based

Unknown author. “American Institute for Cancer Research (AICR): What You Need to Know About Preventing Stomach Cancer.” American Institute for Cancer Research. Unknown date of document. AICR. 29.08.09. http://www.aicr.org/site/PageServer?pagename=cancersite_stomach

Unknown author. “American Institute for Cancer Research (AICR): Weight- Be as lean as possible without becoming underweight.”American Institute for Cancer Research. Unknown date of document. AICR. 29.8.09. http://www.aicr.org/site/PageServer?pagename=recommendations_01_weight

Unknown author. “American Institute for Cancer Research (AICR): Physical Activity- Be Physically active for at least 30 minutes every day.”American Institute for Cancer Research. Unknown date of document. AICR. 29.8.09. http://www.aicr.org/site/PageServer?pagename=recommendations_02_activity