Kimberly Day has written for several health newsletters and magazines, and is the co-author of Susan Lark’s Hormone Revolution. She is also the Founder/Chief Decadence Officer of Decadent Health, LLC and pens a free food eLetter entitled Food for Thought: Quaffs and Cuisine for Decadent Health.
Even though it’s April Fool’s Day, coming up with a quick, easy, and delicious meal is no joke. Most women either don’t like (or don’t have time!) to spend hours in the kitchen coming up with healthy meals night after night that won't clog your arteries or throw your hormones into upheaval.
Fortunately, there’s a simple way to get your spinach and salmon…without any muss or fuss. I call it (what else!) the Simple Salmon-Spinach Salad. Enjoy!
Simple Salmon-Spinach Salad
Serves 1
1 6-ounce filet wild salmon
1 tablespoon olive oil
¼ cup pineapple, diced
1 tablespoon red onion, diced
1 teaspoon fresh cilantro, diced
1 cup fresh spinach
Grill or lightly sauté salmon in olive oil.
While it is cooking, mix pineapple with red onion and fresh cilantro. Blend well.
Place spinach on a place. Top with salmon and pineapple mixture and enjoy.
For more easy, delicious recipes, visit Dr. Lark’s Web site.
Fortunately, there’s a simple way to get your spinach and salmon…without any muss or fuss. I call it (what else!) the Simple Salmon-Spinach Salad. Enjoy!
Simple Salmon-Spinach Salad
Serves 1
1 6-ounce filet wild salmon
1 tablespoon olive oil
¼ cup pineapple, diced
1 tablespoon red onion, diced
1 teaspoon fresh cilantro, diced
1 cup fresh spinach
Grill or lightly sauté salmon in olive oil.
While it is cooking, mix pineapple with red onion and fresh cilantro. Blend well.
Place spinach on a place. Top with salmon and pineapple mixture and enjoy.
For more easy, delicious recipes, visit Dr. Lark’s Web site.
There’s no doubting the amazing health benefits of omega-3 fatty acids. 
Not only are they heart-healthy fats, they also promote beautiful, healthy skin, hormonal balance, and immune function. EFAs also help reduce inflammation and boost mood, by helping in the production of serotonin, the “happy” neurotransmitter.
And one of the best sources of omega-3 fatty acids are wild, cold-water fish such as salmon. The colder the water a fish lives in, the more omega-3 its body requires and possesses, simply to keep it warm enough.
Plus, salmon is a wonderful source of protein. It contains a complete range of the essential amino acids needed to build protein, and is lower in unhealthy saturated fat than red meat or pork.
Just be sure to always choose wild salmon (never farmed). You can top a salad with the canned variety or even used to make salmon cakes (as an alternative to crab cakes). Or simply choose salmon filets for your next cookout. It holds up beautifully on the grill.
For even more great nutrition tips, visit Dr. Lark’s Web site.
Not only are they heart-healthy fats, they also promote beautiful, healthy skin, hormonal balance, and immune function. EFAs also help reduce inflammation and boost mood, by helping in the production of serotonin, the “happy” neurotransmitter.
And one of the best sources of omega-3 fatty acids are wild, cold-water fish such as salmon. The colder the water a fish lives in, the more omega-3 its body requires and possesses, simply to keep it warm enough.
Plus, salmon is a wonderful source of protein. It contains a complete range of the essential amino acids needed to build protein, and is lower in unhealthy saturated fat than red meat or pork.
Just be sure to always choose wild salmon (never farmed). You can top a salad with the canned variety or even used to make salmon cakes (as an alternative to crab cakes). Or simply choose salmon filets for your next cookout. It holds up beautifully on the grill.
For even more great nutrition tips, visit Dr. Lark’s Web site.
Who doesn’t know about spinach! As kids, we watched Popeye chug down can after can of 
spinach to get big muscles and a burst of energy.
As we grew older, we learned that Popeye wasn’t too far off. Spinach is a great source of fiber, helps to enhance iron absorption, and is a great source of vitamin K, which helps promote strong, healthy bones.
But one of the greatest benefits is its rich store of lutein and zeaxanthin, two powerful carotenoids that have been associated with reducing your risk for cataracts and macular degeneration.
Specifically, a landmark study published in the Journal of the American Medical Association found that increased intake of the carotenoids lutein and zeaxanthin was strongly associated with a decreased risk for macular degeneration. They found that green leafy vegetables such as spinach were particularly effective.
Whether you eat raw in a salad or lightly sauté with garlic and lemon, you can’t go wrong with spinach. I even add fresh leaves to my morning smoothie! It doesn’t affect the taste at all and I get a few extra servings of veggies!
For even more great nutrition tips, visit Dr. Lark’s Web site.
spinach to get big muscles and a burst of energy.As we grew older, we learned that Popeye wasn’t too far off. Spinach is a great source of fiber, helps to enhance iron absorption, and is a great source of vitamin K, which helps promote strong, healthy bones.
But one of the greatest benefits is its rich store of lutein and zeaxanthin, two powerful carotenoids that have been associated with reducing your risk for cataracts and macular degeneration.
Specifically, a landmark study published in the Journal of the American Medical Association found that increased intake of the carotenoids lutein and zeaxanthin was strongly associated with a decreased risk for macular degeneration. They found that green leafy vegetables such as spinach were particularly effective.
Whether you eat raw in a salad or lightly sauté with garlic and lemon, you can’t go wrong with spinach. I even add fresh leaves to my morning smoothie! It doesn’t affect the taste at all and I get a few extra servings of veggies!
For even more great nutrition tips, visit Dr. Lark’s Web site.
I can’t say enough about coconuts. You have three amazing options in one complete package: 
coconut meat (think coconut flakes and macaroons), coconut water (the clear liquid inside a real coconut, coconut milk (created when you puree the meat with the water), and coconut oil.
This once-maligned seed (yes, seed not nut) was often passed over by fat- and calorie-counter due to concerns over saturated fat. Research has shown that the fat in coconut is actually a medium-chain triglyercide, which is a fancy way of saying that it doesn’t clog your arteries and, in fact, is quickly metabolized, giving you a great source of energy.
The reason is that half of the fatty acids in coconut is lauric acid, which is also found in breast milk. Lauric acid has been shown to promote normal brain and bone development. Plus, it contains anti-viral, anti-fungal, anti-microbial, and anti-carcinogenic.
Plus, coconut water is the perfect sports drink. I use it instead of Gatorade when training for a triathlon and half marathon. Coconut water has the same balance of electrolyte as your blood. In fact, the balance is so perfect that, during World War II, both the Americans and Japanese used coconut water (pulled directly out of the coconut) to give emergency blood plasma transfusions to wounded soldiers.
Quick note about coconut milk: The milk should be rich and creamy, with a mild coconut taste. When you open the can, you should see the thick cream the consistency of jellied cranberries, with the thinner water at the bottom. Also, don’t buy “light” coconut milk. Not only do you lose much of the flavor, so brands have added flour or other thickener to obtain the look and feel of regular coconut milk.
Crack open a coconut and drink the water with a straw, then indulge on the creamy meat inside. Add unsweetened coconut flakes to any cookies recipe. Use coconut oil instead of vegetable oils when sautéing.
For even more great nutrition tips, visit Dr. Lark's Web site.
coconut meat (think coconut flakes and macaroons), coconut water (the clear liquid inside a real coconut, coconut milk (created when you puree the meat with the water), and coconut oil. This once-maligned seed (yes, seed not nut) was often passed over by fat- and calorie-counter due to concerns over saturated fat. Research has shown that the fat in coconut is actually a medium-chain triglyercide, which is a fancy way of saying that it doesn’t clog your arteries and, in fact, is quickly metabolized, giving you a great source of energy.
The reason is that half of the fatty acids in coconut is lauric acid, which is also found in breast milk. Lauric acid has been shown to promote normal brain and bone development. Plus, it contains anti-viral, anti-fungal, anti-microbial, and anti-carcinogenic.
Plus, coconut water is the perfect sports drink. I use it instead of Gatorade when training for a triathlon and half marathon. Coconut water has the same balance of electrolyte as your blood. In fact, the balance is so perfect that, during World War II, both the Americans and Japanese used coconut water (pulled directly out of the coconut) to give emergency blood plasma transfusions to wounded soldiers.
Quick note about coconut milk: The milk should be rich and creamy, with a mild coconut taste. When you open the can, you should see the thick cream the consistency of jellied cranberries, with the thinner water at the bottom. Also, don’t buy “light” coconut milk. Not only do you lose much of the flavor, so brands have added flour or other thickener to obtain the look and feel of regular coconut milk.
Crack open a coconut and drink the water with a straw, then indulge on the creamy meat inside. Add unsweetened coconut flakes to any cookies recipe. Use coconut oil instead of vegetable oils when sautéing.
For even more great nutrition tips, visit Dr. Lark's Web site.
Show me a woman who doesn't like chocolate, and I'll show you someone who doesn't 
appreciate the incredible medical benefits of this decadent treat.
According to the April 2000 issue of Internal Medicine News, chocolate and cocoa provide clear health benefits, including heart protection. Researchers found that dark chocolate is rich in antioxidants, particularly polyphenols and quercetin.
So if you want to feast on the food of the gods, I suggest indulging with high quality, organic dark chocolate from Dagoba. Dagoba is available in most Whole Food Market stores and other health food and gourmet stores. They even make a powdered cocoa you can bake with!
I don’t anyone who needs suggestions on how to eat chocolate. Just break off a one-ounce square and enjoy! Be truly decadent and shave some into a spinach salad!
For even more great nutrition advice, visit Dr. Lark's Web site.
appreciate the incredible medical benefits of this decadent treat.According to the April 2000 issue of Internal Medicine News, chocolate and cocoa provide clear health benefits, including heart protection. Researchers found that dark chocolate is rich in antioxidants, particularly polyphenols and quercetin.
So if you want to feast on the food of the gods, I suggest indulging with high quality, organic dark chocolate from Dagoba. Dagoba is available in most Whole Food Market stores and other health food and gourmet stores. They even make a powdered cocoa you can bake with!
I don’t anyone who needs suggestions on how to eat chocolate. Just break off a one-ounce square and enjoy! Be truly decadent and shave some into a spinach salad!
For even more great nutrition advice, visit Dr. Lark's Web site.
Okay, what's better than coconut and chocolate? Coconut and chocolate combined...with 
nuts...in ice cream!
No, you are not dreaming. I have mastered a delicious ice cream that not only has immune-boosting coconut and heart-healthy chocolate, but is also dairy-free, sugar-free, and exploding with taste! Enjoy!
Carnivalé
Serves 6
1 cup unsweetened, plain almond milk
2/3 cup xylitol (can also use Truvia or Z Sweet)
1 egg, preferably free-range
1/3 cup cocoa powder (preferably Dagoba organic cocoa)
2 cups plain coconut yogurt
1 teaspoon vanilla
½ cup shredded organic, unsweetened coconut
½ cup Brazil nuts, chopped
½ cup pecans, chopped
1. Mix milk, xylitol, and egg in saucepan.
2. Heat slowly until thick, stirring constantly. It will look like thin pudding. Be sure not to boil.
3. Turn off heat and add cocoa powder.
4. Cool to room temperature.
5. Add yogurt and vanilla and place in refrigerator for 2-3 hours.
6. Pour mixture into ice cream maker to freeze. At the end of the freezing process, add coconut, Brazil nuts, and pecans. Place in freezer-safe container and store in freezer.
For even more delicious, healthy recipes, visit Dr. Lark's Web site.
nuts...in ice cream!No, you are not dreaming. I have mastered a delicious ice cream that not only has immune-boosting coconut and heart-healthy chocolate, but is also dairy-free, sugar-free, and exploding with taste! Enjoy!
Carnivalé
Serves 6
1 cup unsweetened, plain almond milk
2/3 cup xylitol (can also use Truvia or Z Sweet)
1 egg, preferably free-range
1/3 cup cocoa powder (preferably Dagoba organic cocoa)
2 cups plain coconut yogurt
1 teaspoon vanilla
½ cup shredded organic, unsweetened coconut
½ cup Brazil nuts, chopped
½ cup pecans, chopped
1. Mix milk, xylitol, and egg in saucepan.
2. Heat slowly until thick, stirring constantly. It will look like thin pudding. Be sure not to boil.
3. Turn off heat and add cocoa powder.
4. Cool to room temperature.
5. Add yogurt and vanilla and place in refrigerator for 2-3 hours.
6. Pour mixture into ice cream maker to freeze. At the end of the freezing process, add coconut, Brazil nuts, and pecans. Place in freezer-safe container and store in freezer.
For even more delicious, healthy recipes, visit Dr. Lark's Web site.
This salad is my staple go-to in the summer (or any time I wish it was summer!). It is packed 
with cancer-fighting DIM, EFA-rich sunflower seeds, and lycopene-loaded tomatoes. Enjoy!
Broccoli Salad
Serves 4
¾ cup nonfat mayonnaise
¼ cup erythritol
1 tablespoon white vinegar
1 large head of broccoli
1 onion, diced
4 pieces turkey bacon, cooked and crumbled
½ cup goat cheese, crumbled
½ cup baby tomatoes
¼ cup sunflower seeds
Combine mayonnaise, erythritol, and vinegar. Mix well, cover, and place in refrigerator for one to two hours.
Cut broccoli into small flowerettes. Add onion, bacon, goat cheese, tomatoes, and sunflower seeds.
Mix in dressing and serve.
For more great recipes, visit Dr. Lark’s Web site.
with cancer-fighting DIM, EFA-rich sunflower seeds, and lycopene-loaded tomatoes. Enjoy!Broccoli Salad
Serves 4
¾ cup nonfat mayonnaise
¼ cup erythritol
1 tablespoon white vinegar
1 large head of broccoli
1 onion, diced
4 pieces turkey bacon, cooked and crumbled
½ cup goat cheese, crumbled
½ cup baby tomatoes
¼ cup sunflower seeds
Combine mayonnaise, erythritol, and vinegar. Mix well, cover, and place in refrigerator for one to two hours.
Cut broccoli into small flowerettes. Add onion, bacon, goat cheese, tomatoes, and sunflower seeds.
Mix in dressing and serve.
For more great recipes, visit Dr. Lark’s Web site.
Everyone remembers President Bush’s least favorite vegetable, but little did he know what he 
was missing!
Broccoli has so many accolades, it’s hard to pick just one. It’s a great source of both vitamin C and calcium, is rich in fiber, is low calorie, and can be eaten raw or cooked. But the it’s most impressive benefits come from DIM.
Diindolylmethane, or DIM, is a plant-compound found in Brassica veggies like broccoli. When you eat these foods, the chewing process releases plant enzymes, which in turn create a phytochemical known as indole-3-carbinol (I3C). DIM is formed directly from I3C in the acidic environment of the stomach.
Originally, researchers looked to I3C for cancer-preventive benefits. However, they found it was unpredictable, reacted erratically during digestion, and was completely ineffectual until it was converted into DIM. Based on this data, researchers then turned their attention to DIM and found that it was highly stable, required no conversion, and promoted beneficial estrogen metabolism.
In fact, research has shown that when DIM is ingested, it not only encourages its own metabolism, but that of estrogen. While it is not an estrogen or even an estrogen-mimic, its metabolic pathway exactly coincides with the metabolic pathway of estrogen.
When these pathways intersect, DIM favorably adjusts the estrogen metabolic pathways by simultaneously increasing the good estrogen metabolites and decreasing the bad estrogen metabolites. And this is bad news for cancer.
In a 2001 study, researchers looked at the dietary habits of postmenopausal Swedish women aged 50 to 74. When asked how often, on average, they consumed a wide variety of foods, including 19 different commonly eaten fruits and vegetables, researchers found that those women who ate 1 to 2 servings of Brassica foods a day had a 20 to 40 percent lower risk of breast cancer than those women who ate virtually none.
Additionally, a 2002 study from Biochemical Pharmacology found that DIM may have another intriguing benefit. Researchers at the University of California at Berkeley found that DIM not only blocked DNA synthesis in human breast cancer cells, but also stopped the cells from spreading. They discovered that DIM also caused the cancerous cells to die.
In short, get that broccoli! Whether you enjoy raw with hummus, as part of a salad, or steamed with chicken or fish, broccoli is a natural choice.
For more great nutrition tips, visit Dr. Lark’s Web site.
was missing!Broccoli has so many accolades, it’s hard to pick just one. It’s a great source of both vitamin C and calcium, is rich in fiber, is low calorie, and can be eaten raw or cooked. But the it’s most impressive benefits come from DIM.
Diindolylmethane, or DIM, is a plant-compound found in Brassica veggies like broccoli. When you eat these foods, the chewing process releases plant enzymes, which in turn create a phytochemical known as indole-3-carbinol (I3C). DIM is formed directly from I3C in the acidic environment of the stomach.
Originally, researchers looked to I3C for cancer-preventive benefits. However, they found it was unpredictable, reacted erratically during digestion, and was completely ineffectual until it was converted into DIM. Based on this data, researchers then turned their attention to DIM and found that it was highly stable, required no conversion, and promoted beneficial estrogen metabolism.
In fact, research has shown that when DIM is ingested, it not only encourages its own metabolism, but that of estrogen. While it is not an estrogen or even an estrogen-mimic, its metabolic pathway exactly coincides with the metabolic pathway of estrogen.
When these pathways intersect, DIM favorably adjusts the estrogen metabolic pathways by simultaneously increasing the good estrogen metabolites and decreasing the bad estrogen metabolites. And this is bad news for cancer.
In a 2001 study, researchers looked at the dietary habits of postmenopausal Swedish women aged 50 to 74. When asked how often, on average, they consumed a wide variety of foods, including 19 different commonly eaten fruits and vegetables, researchers found that those women who ate 1 to 2 servings of Brassica foods a day had a 20 to 40 percent lower risk of breast cancer than those women who ate virtually none.
Additionally, a 2002 study from Biochemical Pharmacology found that DIM may have another intriguing benefit. Researchers at the University of California at Berkeley found that DIM not only blocked DNA synthesis in human breast cancer cells, but also stopped the cells from spreading. They discovered that DIM also caused the cancerous cells to die.
In short, get that broccoli! Whether you enjoy raw with hummus, as part of a salad, or steamed with chicken or fish, broccoli is a natural choice.
For more great nutrition tips, visit Dr. Lark’s Web site.
The exotic papaya has antibacterial properties and can also protect you against E. coli. But even 
more impressive is papaya’s enzymatic capabilities, due in large part to its stores of papain—a critical protein-digesting enzyme.
Enzymes are an integral part of your energetic make up. Not only do they digest, transport, and transform nutrients in the food you eat, but they are responsible for bringing the resultant energy to every cell, tissue, and organ in your body.
Even something as basic as the beating of your heart is dependent on enzyme activity. In fact, there’s strong evidence that raising your enzyme levels can help to balance your entire immune system.
But let’s not forget about the digestive component of the equation. Papaya has also been used to restore beneficial bacteria into your intestines, thereby increasing nutrient absorption and promoting better digestion. In fact, papaya has been used for centuries to treat over acidity and even borderline ulcers.
In addition to papain, papayas contain other important phytonutrients, including arginine, amino acids, calcium, potassium, folic acid, beta-carotene, and fiber.
So break in to that tropical fruit and enjoy! You may even want to Eat Papayas Naked!
For more great nutrition advice, visit Dr. Lark’s Web site.
more impressive is papaya’s enzymatic capabilities, due in large part to its stores of papain—a critical protein-digesting enzyme. Enzymes are an integral part of your energetic make up. Not only do they digest, transport, and transform nutrients in the food you eat, but they are responsible for bringing the resultant energy to every cell, tissue, and organ in your body.
Even something as basic as the beating of your heart is dependent on enzyme activity. In fact, there’s strong evidence that raising your enzyme levels can help to balance your entire immune system.
But let’s not forget about the digestive component of the equation. Papaya has also been used to restore beneficial bacteria into your intestines, thereby increasing nutrient absorption and promoting better digestion. In fact, papaya has been used for centuries to treat over acidity and even borderline ulcers.
In addition to papain, papayas contain other important phytonutrients, including arginine, amino acids, calcium, potassium, folic acid, beta-carotene, and fiber.
So break in to that tropical fruit and enjoy! You may even want to Eat Papayas Naked!
For more great nutrition advice, visit Dr. Lark’s Web site.
Packed with heart-healthy omega-3s and cancer-fighting lycopene, this recipe is as good for you 
and it is great tasting. Plus, it’s so easy, it practically makes itself!
Cioppino
Serves 4
8 fresh clams in shells
8 ounces bay scallops
12 ounces shrimp
1 red pepper, chopped
1 onion, chopped
2 cloves garlic, minced
1 T olive oil
14.5 ounce can diced tomatoes, undrained
1/3 cup white wine
¼ cup water
2 t dried parsley
2 T tomato paste
1 T lemon juice
½ t dried basil
½ t dried oregano
1 t sugar
¼ t salt
1/8 t red pepper
Scrub clams under cold water. Set aside.
Thaw scallops and shrimp. Rinse and dry with paper towels. Set aside.
In a large pot, cook pepper, onion, and garlic in hot oil until tender. Add in tomatoes, wine, water, parsley, tomato paste, lemon juice, basil, oregano, sugar, salt, and red pepper. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes.
Add scallops and shrimp. Cover and simmer for 10 minutes. Add clams. Bring back to boil, then reduce heat. Cover and simmer for 10 minutes or until clams open.
Discard any unopened clams and serve.
For more delicious, healthy recipes, visit Dr. Lark’s Web site.
and it is great tasting. Plus, it’s so easy, it practically makes itself!Cioppino
Serves 4
8 fresh clams in shells
8 ounces bay scallops
12 ounces shrimp
1 red pepper, chopped
1 onion, chopped
2 cloves garlic, minced
1 T olive oil
14.5 ounce can diced tomatoes, undrained
1/3 cup white wine
¼ cup water
2 t dried parsley
2 T tomato paste
1 T lemon juice
½ t dried basil
½ t dried oregano
1 t sugar
¼ t salt
1/8 t red pepper
Scrub clams under cold water. Set aside.
Thaw scallops and shrimp. Rinse and dry with paper towels. Set aside.
In a large pot, cook pepper, onion, and garlic in hot oil until tender. Add in tomatoes, wine, water, parsley, tomato paste, lemon juice, basil, oregano, sugar, salt, and red pepper. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes.
Add scallops and shrimp. Cover and simmer for 10 minutes. Add clams. Bring back to boil, then reduce heat. Cover and simmer for 10 minutes or until clams open.
Discard any unopened clams and serve.
For more delicious, healthy recipes, visit Dr. Lark’s Web site.
Ah, the commonly misunderstood fruit: the tomato. While we tend to treat tomatoes like 
vegetables (stewing them, making sauce, tossing into salads), they are actually a fruit.
Loaded with vitamin C, these little bundles of flavor are also packing a cancer-fighting weapon…lycopene.
Lycopene is one of the most concentrated carotenoids found in the blood, organs, and tissues of the body. The potent antioxidant capabilities of carotenoids neutralizes free radicals, which have long been believed to be risk factors for many age-related degenerative conditions, including heart disease and cancer.
Like nutritional Pac-Men, antioxidants gobble up as many free radicals as they can and deactivate them, thereby preventing them from doing further damage.
One of the most important health benefits of lycopene is its ability to reduce the risk of cancer, particularly cancers of the reproductive tract. In one particularly fascinating study from the International Journal of Cancer, investigators found that the 75 percent of women who ate the least amount of tomatoes were three to five times more at risk for pre-cancerous lesions of the cervix than those who ate a lycopene-rich diet.
Another study just published in October 2001 had similar results for ovarian cancer. Researchers found that high carotene intake, especially a diet high in lycopene, significantly reduced the risk of ovarian cancer in premenopausal women. Investigators suggested that consumption of fruits, vegetables and food items high in carotene and lycopene, particularly raw carrots and tomato sauce, may reduce the risk of ovarian cancer.
While there have not been human studies on lycopene and breast cancer or uterine cancer prevention, several very promising laboratory and animal studies have been done. These results, though preliminary, suggest that lycopene may help to reduce the risk of breast cancer and uterine cancer.
In one case, mice who had been injected with tumor-promoting agents were given a mixture of lycopene and olive oil three times a week for seven months. Researchers found that the lycopene reduced the number of tumors by 45 percent.
A second study set out to determine the effect lycopene had on the number and size of mammary tumors in rats. Investigators found that the rats injected with lycopene not only developed fewer cancerous tumors than those without lycopene, but the size of the tumors was smaller.
In a third study, human mammary cells were incubated with lycopene for 24 hours. Researchers found that the lycopene could inhibit human cancer cell reproduction. They concluded that lycopene can be a helpful agent for slowing the growth of breast and endometrial cancer cells.
Or, to put it bluntly, get your tomatoes! To reduce your risk of ovarian, cervical, and possibly breast and uterine cancer, aim for 10 servings of tomatoes or tomato products each week. Just be sure to mix the tomatoes in an oil base, such as olive oil, to enhance lycopene absorption.
This can include tomato sauce, tomatoes sautéed with zucchini or another vegetable, or even raw tomatoes drizzled with olive oil and sprinkled with basil.
And for more great nutrition tips, visit Dr. Lark’s Web site.
vegetables (stewing them, making sauce, tossing into salads), they are actually a fruit. Loaded with vitamin C, these little bundles of flavor are also packing a cancer-fighting weapon…lycopene.
Lycopene is one of the most concentrated carotenoids found in the blood, organs, and tissues of the body. The potent antioxidant capabilities of carotenoids neutralizes free radicals, which have long been believed to be risk factors for many age-related degenerative conditions, including heart disease and cancer.
Like nutritional Pac-Men, antioxidants gobble up as many free radicals as they can and deactivate them, thereby preventing them from doing further damage.
One of the most important health benefits of lycopene is its ability to reduce the risk of cancer, particularly cancers of the reproductive tract. In one particularly fascinating study from the International Journal of Cancer, investigators found that the 75 percent of women who ate the least amount of tomatoes were three to five times more at risk for pre-cancerous lesions of the cervix than those who ate a lycopene-rich diet.
Another study just published in October 2001 had similar results for ovarian cancer. Researchers found that high carotene intake, especially a diet high in lycopene, significantly reduced the risk of ovarian cancer in premenopausal women. Investigators suggested that consumption of fruits, vegetables and food items high in carotene and lycopene, particularly raw carrots and tomato sauce, may reduce the risk of ovarian cancer.
While there have not been human studies on lycopene and breast cancer or uterine cancer prevention, several very promising laboratory and animal studies have been done. These results, though preliminary, suggest that lycopene may help to reduce the risk of breast cancer and uterine cancer.
In one case, mice who had been injected with tumor-promoting agents were given a mixture of lycopene and olive oil three times a week for seven months. Researchers found that the lycopene reduced the number of tumors by 45 percent.
A second study set out to determine the effect lycopene had on the number and size of mammary tumors in rats. Investigators found that the rats injected with lycopene not only developed fewer cancerous tumors than those without lycopene, but the size of the tumors was smaller.
In a third study, human mammary cells were incubated with lycopene for 24 hours. Researchers found that the lycopene could inhibit human cancer cell reproduction. They concluded that lycopene can be a helpful agent for slowing the growth of breast and endometrial cancer cells.
Or, to put it bluntly, get your tomatoes! To reduce your risk of ovarian, cervical, and possibly breast and uterine cancer, aim for 10 servings of tomatoes or tomato products each week. Just be sure to mix the tomatoes in an oil base, such as olive oil, to enhance lycopene absorption.
This can include tomato sauce, tomatoes sautéed with zucchini or another vegetable, or even raw tomatoes drizzled with olive oil and sprinkled with basil.
And for more great nutrition tips, visit Dr. Lark’s Web site.
This weekend, I watched Food, Inc. for the first time. If you haven’t seen this documentary, stop
reading this blog right now and go watch it.
This well-researched film features to of the biggest names in food advocacy: Michael Pollen (The Omnivores Dilemma) and Eric Schlosser (Fast Food Nation). It details the shockingly few number of conglomerates controlling America’s food supply.
In addition to addressing the meat and poultry industry, it shows how disgustingly simple it is to cross-contaminate beef, as in the E. coli cases that have plagued our country. Not to mention the intricate “rules” many of the large beef and poultry companies have to keep the farmers under their thumbs.
What was the most eye-opening to me was the discussion on genetically modified foods, especially soy. Not that the idea the GMO was bad for you, that goes without saying, but the unbelievable control that the Monsanto group (who creates the GMO seeds) has over the farmers.
The film then goes on to show how the federal government is not only turning its back on these practices, but actually creating laws to all but ensure they keep happening.
This is no Michael Moore, it’s-all-about-me type of documentary. This is an expose on the food you eat, where it comes from, the appalling treatment of animals, the manipulation of farmers, and, ultimately, the control of your dinner table.
If you care about food, if you care about health, and if you care about the humane treatment of animals and people alike, you will not only rent this movie, you will buy it and share it with everyone you know.
For more information about Food, Inc. you can visit their Web site.
And for more information on healthy eating, visit Dr. Lark’s Web site.
reading this blog right now and go watch it.This well-researched film features to of the biggest names in food advocacy: Michael Pollen (The Omnivores Dilemma) and Eric Schlosser (Fast Food Nation). It details the shockingly few number of conglomerates controlling America’s food supply.
In addition to addressing the meat and poultry industry, it shows how disgustingly simple it is to cross-contaminate beef, as in the E. coli cases that have plagued our country. Not to mention the intricate “rules” many of the large beef and poultry companies have to keep the farmers under their thumbs.
What was the most eye-opening to me was the discussion on genetically modified foods, especially soy. Not that the idea the GMO was bad for you, that goes without saying, but the unbelievable control that the Monsanto group (who creates the GMO seeds) has over the farmers.
The film then goes on to show how the federal government is not only turning its back on these practices, but actually creating laws to all but ensure they keep happening.
This is no Michael Moore, it’s-all-about-me type of documentary. This is an expose on the food you eat, where it comes from, the appalling treatment of animals, the manipulation of farmers, and, ultimately, the control of your dinner table.
If you care about food, if you care about health, and if you care about the humane treatment of animals and people alike, you will not only rent this movie, you will buy it and share it with everyone you know.
For more information about Food, Inc. you can visit their Web site.
And for more information on healthy eating, visit Dr. Lark’s Web site.
Green tea is the second most consumed beverage in the world, after water. Clearly the world is 
on to something.
Freshly harvested tea leaves contain polyphenols, remarkable compounds with a host of therapeutic actions. The polyphenols in green tea are primarily flavonoids, including catechins and proanthocyanidins. Of these, the most abundant and active substance is epigallocatechin gallate, abbreviated EGCG. These substances have exceptional antioxidant and cancer prevention properties.
Green tea's ability to prevent cancer is well documented. It has been found to be particularly effective against cancers of the gastrointestinal tract (including the stomach, small intestine, pancreas, and colon); lung cancer; and estrogen-related cancers, including most breast cancers.
A 1994 study published in the Journal of the National Cancer Institute found that Chinese men and women who drank green tea enjoyed a 60 percent reduced risk of esophageal cancer. And this is just the tip of the iceberg. As modern science studies green tea, it continues to identify the specific ways in which polyphenols fight cancer. The growing list already includes the following impressive actions:
This last point appears to explain green tea's ability to fight breast cancer. Polyphenols bind to receptor sites on breast tissue, preventing carcinogens (tumor promoters, hormones, and growth factors) from binding to and harming the cells. In essence, the polyphenols "seal off" the tissue from invasion by carcinogens.
The superior antioxidant properties of polyphenols also make green tea one of your greatest allies in the fight against heart attacks and other forms of cardiovascular disease.
Japanese researchers have found that tablets of green tea extract providing 254 mg of catechins raised blood levels of antioxidants and reduced plaque-forming oxidation.
Studies suggest that green tea has at least two other cardio-protective actions. Population studies in Japan, where green tea consumption may exceed 10 cups a day, show an association between high green tea consumption and lower blood cholesterol.
Research also indicates that EGCG inhibits platelet accumulation, a driving force behind atherosclerosis. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of HDL (“good”) cholesterol to LDL (“bad”) cholesterol.
For even more great nutrition tips, visit Dr. Lark’s Web site.
on to something.Freshly harvested tea leaves contain polyphenols, remarkable compounds with a host of therapeutic actions. The polyphenols in green tea are primarily flavonoids, including catechins and proanthocyanidins. Of these, the most abundant and active substance is epigallocatechin gallate, abbreviated EGCG. These substances have exceptional antioxidant and cancer prevention properties.
Green tea's ability to prevent cancer is well documented. It has been found to be particularly effective against cancers of the gastrointestinal tract (including the stomach, small intestine, pancreas, and colon); lung cancer; and estrogen-related cancers, including most breast cancers.
A 1994 study published in the Journal of the National Cancer Institute found that Chinese men and women who drank green tea enjoyed a 60 percent reduced risk of esophageal cancer. And this is just the tip of the iceberg. As modern science studies green tea, it continues to identify the specific ways in which polyphenols fight cancer. The growing list already includes the following impressive actions:
- They are potent antioxidants. Experimental studies indicate that they confer even greater protection in this respect than vitamins C and E.
- They directly detoxify certain cancer-causing agents.
- They block carcinogen activity by binding to tissue receptor sites.
This last point appears to explain green tea's ability to fight breast cancer. Polyphenols bind to receptor sites on breast tissue, preventing carcinogens (tumor promoters, hormones, and growth factors) from binding to and harming the cells. In essence, the polyphenols "seal off" the tissue from invasion by carcinogens.
The superior antioxidant properties of polyphenols also make green tea one of your greatest allies in the fight against heart attacks and other forms of cardiovascular disease.
Japanese researchers have found that tablets of green tea extract providing 254 mg of catechins raised blood levels of antioxidants and reduced plaque-forming oxidation.
Studies suggest that green tea has at least two other cardio-protective actions. Population studies in Japan, where green tea consumption may exceed 10 cups a day, show an association between high green tea consumption and lower blood cholesterol.
Research also indicates that EGCG inhibits platelet accumulation, a driving force behind atherosclerosis. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of HDL (“good”) cholesterol to LDL (“bad”) cholesterol.
For even more great nutrition tips, visit Dr. Lark’s Web site.
Forget chocolate and jellybeans. Berries are the only candy you’ll ever need. 
Not only are they sweet and delicious, but can also help prevent or relieve a wide variety of health complaints. From antioxidants that fight cancer and heart disease, to bioflavonoids and minerals essential for energy and good bones, the nutrients in berries benefit your whole body—and come in a sweet, attractive, richly-textured package.
For example, a 1996 study published in the Annals of Internal Medicine reported that the flavonoids found in purple-colored berries, such as raspberries and blueberries, could actually reduce the risk of death from heart attack in middle-aged men with coronary artery disease.
And don’t even get me started on the fact that they are low glycemic and fit into virtually every natural weight loss plan on the market!
Whether you choose blueberries, raspberries, strawberries, or blackberries, just choose organic and choose often!
For even more great nutrition tips, visit Dr. Lark’s Web site.
Not only are they sweet and delicious, but can also help prevent or relieve a wide variety of health complaints. From antioxidants that fight cancer and heart disease, to bioflavonoids and minerals essential for energy and good bones, the nutrients in berries benefit your whole body—and come in a sweet, attractive, richly-textured package.
For example, a 1996 study published in the Annals of Internal Medicine reported that the flavonoids found in purple-colored berries, such as raspberries and blueberries, could actually reduce the risk of death from heart attack in middle-aged men with coronary artery disease.
And don’t even get me started on the fact that they are low glycemic and fit into virtually every natural weight loss plan on the market!
Whether you choose blueberries, raspberries, strawberries, or blackberries, just choose organic and choose often!
For even more great nutrition tips, visit Dr. Lark’s Web site.
In honor of National Nutrition Month, I thought I’d highlight some foods that are not only 
delicious, but fantastic for your health. Let’s start with the pomegranate.
Pomegranates seem to be all the rage here in the United States, but this funny little fruit has been used medicinally in the Middle East, Iran, India, Egypt, and Greece for thousands of years.
High in antioxidants (especially polyphenols) and ellagic acid, pomegranates have been found to help repair free radical damage. Specifically, research indicates that pomegranates may play a role in preventing and treating cancer and heart disease.
According to the May 2000 issue of the American Journal of Clinical Nutrition, pomegranate juice consumption decreased the accumulation of LDL (“bad”) cholesterol in the arteries of healthy, nonsmoking men by 20 percent. In mice, pomegranate juice reduced oxidation of LDL by 90 percent, and shrank plaque-ridden lesions in the mice by 44 percent.
Similar studies at the Technion-Israel Institute of Technology found that healthy subjects who drank 2–3 ounces of pomegranate juice a day for two weeks reduced the cholesterol oxidation process by as much as 40 percent. This is critical, as this process often creates plaque build up that narrows arteries and results in heart disease.
Meanwhile, the ellagic acid in pomegranates helps protect you from many types of cancer. A research study at the University of South Carolina’s Hollings Cancer Institute found that “ellagic acid stops cancer cells from dividing in 48 hours, prevents the destruction of the p53 gene that leads to cancer, and causes normal cell death within 72 hours in cases of breast, pancreas, esophageal, skin, colon, and prostate cancers.”
Similarly, researchers in Japan showed that pomegranate extracts will cause leukemia cells to revert back to their normal non-cancerous identities.
For even more great nutrition tips, visit Dr. Lark's Web site.
delicious, but fantastic for your health. Let’s start with the pomegranate.Pomegranates seem to be all the rage here in the United States, but this funny little fruit has been used medicinally in the Middle East, Iran, India, Egypt, and Greece for thousands of years.
High in antioxidants (especially polyphenols) and ellagic acid, pomegranates have been found to help repair free radical damage. Specifically, research indicates that pomegranates may play a role in preventing and treating cancer and heart disease.
According to the May 2000 issue of the American Journal of Clinical Nutrition, pomegranate juice consumption decreased the accumulation of LDL (“bad”) cholesterol in the arteries of healthy, nonsmoking men by 20 percent. In mice, pomegranate juice reduced oxidation of LDL by 90 percent, and shrank plaque-ridden lesions in the mice by 44 percent.
Similar studies at the Technion-Israel Institute of Technology found that healthy subjects who drank 2–3 ounces of pomegranate juice a day for two weeks reduced the cholesterol oxidation process by as much as 40 percent. This is critical, as this process often creates plaque build up that narrows arteries and results in heart disease.
Meanwhile, the ellagic acid in pomegranates helps protect you from many types of cancer. A research study at the University of South Carolina’s Hollings Cancer Institute found that “ellagic acid stops cancer cells from dividing in 48 hours, prevents the destruction of the p53 gene that leads to cancer, and causes normal cell death within 72 hours in cases of breast, pancreas, esophageal, skin, colon, and prostate cancers.”
Similarly, researchers in Japan showed that pomegranate extracts will cause leukemia cells to revert back to their normal non-cancerous identities.
For even more great nutrition tips, visit Dr. Lark's Web site.
I just got a call from my husband…his parents are coming over for dinner. Tonight.
I adore my in-laws, so that isn’t the problem. The issue is, well, it’s Friday. The day before I usually go to the store. So I headed to the kitchen to see what I had on hand.
I have wild turbot (a healthier version of tilapia, which is always farmed), coconut milk, several spices, and quinoa. Voila! Thai Turbot!
The coconut milk will give us all an immune boost. Paired with the inflammation-fighter curry, we’ll have a “one pot” meal that's healthy AND delicious.
Note: You can use any wild white fish for this recipe and swap the quinoa for brown rice.
Enjoy!
Thai Turbot
Serves 4
2 teaspoons sesame oil, divided
2 garlic cloves, minced
2 teaspoons ginger, minced
1 cup red pepper, chopped
1 cup red onions, chopped
1 teaspoon curry powder
2 teaspoons curry paste
½ teaspoon ground cumin
4 teaspoons tamari sauce
1 tablespoon xylitol
22 ounces coconut milk, divided
2 tablespoons fresh cilantro, chopped
4 6-ounce turbot fillets
olive oil
3 teaspoons sesame seeds
2 cups cooked quinoa
For even more delicious recipes, visit Dr. Lark’s Web site.
I adore my in-laws, so that isn’t the problem. The issue is, well, it’s Friday. The day before I usually go to the store. So I headed to the kitchen to see what I had on hand.
I have wild turbot (a healthier version of tilapia, which is always farmed), coconut milk, several spices, and quinoa. Voila! Thai Turbot!
The coconut milk will give us all an immune boost. Paired with the inflammation-fighter curry, we’ll have a “one pot” meal that's healthy AND delicious.
Note: You can use any wild white fish for this recipe and swap the quinoa for brown rice.
Enjoy!
Thai Turbot
Serves 4
2 teaspoons sesame oil, divided
2 garlic cloves, minced
2 teaspoons ginger, minced
1 cup red pepper, chopped
1 cup red onions, chopped
1 teaspoon curry powder
2 teaspoons curry paste
½ teaspoon ground cumin
4 teaspoons tamari sauce
1 tablespoon xylitol
22 ounces coconut milk, divided
2 tablespoons fresh cilantro, chopped
4 6-ounce turbot fillets
olive oil
3 teaspoons sesame seeds
2 cups cooked quinoa
- Preheat broiler.
- Heat 1 teaspoon of sesame oil over medium high heat.
- Add garlic and ginger and cook for 1-2 minutes, until fragrant.
- Add pepper and onion and cook 2 minutes.
- Stir in curry powder, paste, and cumin and cook 1 minute.
- Add tamari, xylitol, and coconut milk and bring to a simmer.
- Add cilantro and immediately remove from heat.
- Brush fish with remaining teaspoon of sesame oil and sprinkle with sesame seeds.
- Place on broiler pan brushed with olive oil and broil for 8 minutes (or until fish flakes easily).
- Place fish on top of quinoa and top with sauce.
- Serve hot.
- Serves 4 (each serving ½ cup quinoa, one fillet, ½ cup sauce).
For even more delicious recipes, visit Dr. Lark’s Web site.
Wednesday. Hump day. That mid-week day that signals the coming weekend. For me, it’s also 
one of the busiest days. It’s the day that everything I didn’t get done earlier in the week seems to pile up on as I try to clear my to-do list for the weekend.
Then throw in the need for a healthy dinner and Wednesday quickly becomes “we need dinner” day.
Thankfully I have this go-to recipe in my back pocket. I almost always have chicken on hand, as well as broth and lemon juice. If you don’t have shallots, onions work just as well. Add some brown rice and steamed broccoli and you have a fantastic, healthy meal in minutes!
Enjoy!
Chicken Piccata
Serves 4
1 tablespoon olive oil
4 4-ounce chicken breasts
¼ cup shallot, chopped
1 cup low sodium chicken broth
1 tablespoon lemon juice
1 tablespoon parsley
1 tablespoon capers
1 teaspoon lemon zest
¼ teaspoon black pepper
For even more delicious recipes, visit Dr. Lark’s Web site.
one of the busiest days. It’s the day that everything I didn’t get done earlier in the week seems to pile up on as I try to clear my to-do list for the weekend.Then throw in the need for a healthy dinner and Wednesday quickly becomes “we need dinner” day.
Thankfully I have this go-to recipe in my back pocket. I almost always have chicken on hand, as well as broth and lemon juice. If you don’t have shallots, onions work just as well. Add some brown rice and steamed broccoli and you have a fantastic, healthy meal in minutes!
Enjoy!
Chicken Piccata
Serves 4
1 tablespoon olive oil
4 4-ounce chicken breasts
¼ cup shallot, chopped
1 cup low sodium chicken broth
1 tablespoon lemon juice
1 tablespoon parsley
1 tablespoon capers
1 teaspoon lemon zest
¼ teaspoon black pepper
- Heat oil in large skillet over medium high heat.
- Add chicken breasts and cook for 8 minutes on each side, until chicken is cooked thoroughly. Remove chicken from skillet and set aside.
- Add shallots to skillet and cook for one minute.
- Add broth and lemon juice and deglaze the skillet.
- Stir in parsley, capers, lemon zest, and pepper. Simmer for 1-2 minutes.
- Add chicken back to skillet and cook for 3-5 minutes, until chicken is reheat.
- Serve warm.
For even more delicious recipes, visit Dr. Lark’s Web site.
Nuts are one of my favorite snacks. They are quick and healthy, not to mention a delicious 
source of EFAs.
While EFAs in general provide a whole host of health benefits, there is quite a bit of research focused specifically on nuts.
One study from Preventive Medicine found that people who ate nuts more than four times a week had a 37 percent lower risk of coronary heart disease than people who ate nuts rarely, if at all.
Another study, this time from Circulation, found that people who ate eight to 13 walnuts a day had enhanced dilation of their arteries. This is great news for women with high blood pressure!
Lastly, a study from the British Journal of Nutrition found that people who ate nut butters up to four times a week enjoyed a significant reduction in death from cardiovascular disease.
I strongly recommend that you make nuts a regular part of your diet, but do so in moderation. Because they can be high in calories, I recommend eating no more than 10–15 raw nuts per day three or four days a week. (Stick with raw versus roasted or salted nuts.)
Allergy note: Peanuts are one of the most common food allergens in the United States. However, they are not technically nuts—they are legumes. Still, if you are unsure that you have a nut allergy of any kind, schedule yourself for an IgG food antibody test just to be sure.
For more great health and natural weightloss advice, visit Dr. Lark’s Web site.
source of EFAs. While EFAs in general provide a whole host of health benefits, there is quite a bit of research focused specifically on nuts.
One study from Preventive Medicine found that people who ate nuts more than four times a week had a 37 percent lower risk of coronary heart disease than people who ate nuts rarely, if at all.
Another study, this time from Circulation, found that people who ate eight to 13 walnuts a day had enhanced dilation of their arteries. This is great news for women with high blood pressure!
Lastly, a study from the British Journal of Nutrition found that people who ate nut butters up to four times a week enjoyed a significant reduction in death from cardiovascular disease.
I strongly recommend that you make nuts a regular part of your diet, but do so in moderation. Because they can be high in calories, I recommend eating no more than 10–15 raw nuts per day three or four days a week. (Stick with raw versus roasted or salted nuts.)
Allergy note: Peanuts are one of the most common food allergens in the United States. However, they are not technically nuts—they are legumes. Still, if you are unsure that you have a nut allergy of any kind, schedule yourself for an IgG food antibody test just to be sure.
For more great health and natural weightloss advice, visit Dr. Lark’s Web site.
As you go into the weekend, I wanted to give you one more shot of love.
The following is a “love” visualization from Hormone Revolution. It’s perfect for those times when you feel too rushed, too busy, and too overwhelmed with your day-to-day tasks and responsibilities.
It is meant to enhance and support your health and well being by giving you a few minutes to turn inward and get back in touch with yourself through self nurturance, healing any upsets you may have accumulated throughout the day. It will also help you reconnect with the healing power of love.
To do this visualization, find a quiet spot where you can sit or lie comfortably. As you take a deep breath, focus on the area of your heart (located just to the left of the center of your chest).
The following is a “love” visualization from Hormone Revolution. It’s perfect for those times when you feel too rushed, too busy, and too overwhelmed with your day-to-day tasks and responsibilities.
It is meant to enhance and support your health and well being by giving you a few minutes to turn inward and get back in touch with yourself through self nurturance, healing any upsets you may have accumulated throughout the day. It will also help you reconnect with the healing power of love.
To do this visualization, find a quiet spot where you can sit or lie comfortably. As you take a deep breath, focus on the area of your heart (located just to the left of the center of your chest).
- As you inhale and exhale slowly and deeply, close your eyes and envision your heart as a luminous, emerald-green jewel glowing with love and sending out brilliant light from behind your breastbone, where your heart resides.
- Imagine you’re filling your heart with love. Feel the area surrounding your heart soften and expand as you fill it with loving and peaceful energy.
- As you continue to breathe in and out slowly and deeply, send love and appreciation to all of your family, friends, city, country, and entire Planet Earth.
- Now gently open your eyes and slowly begin to move around again. Enjoy the feelings of love, peace, and gratitude you have created.
Powered by Compendium