All veggies are good for you, but one of the most important components of a healthy, cancer-fighting diet is regular consumption of cruciferous vegetables such as broccoli, cabbage, kale, Swiss chard and Brussels sprouts, according to a number of studies. For instance, one study at Ohio State University, found that broccoli may help prevent the development of bladder cancer and researchers at the Georgetown University Medical Center and the Institute for Cancer Prevention showed that a family of compounds found in cruciferous vegetables can block the development of lung cancer. To reap optimal benefits from these anticancer superfoods, make them a regular (ideally, daily) part of your diet.
7. Plant a tree
If you have space in your yard – and especially if you live in a large urban centre – consider planting a tree this spring, both for your own health and for that of your community. You'll be helping to clean the air and creating future shade space for your home (which will contribute to keeping it cool in the summer) – and, if you plant a fruit tree, you'll be providing your family with delicious fresh and free produce year after year. (Visit Canadian Forest Service for a detailed guide to planting trees.)
No room on your property? Consider donating to a tree-planting program instead, such as the Tree Canada Foundation's B.C. Coast ReLeaf Fund, which will be used to restore forested areas devastated by the heavy storms that hit the West Coast in late 2006.
8. Plan for summer exercise
If this is the year you're finally going to sign up for that kayaking or karate class, now's the time to plan for it. Put in some research and find a time and location that fits your schedule, and then bite the bullet and register. Paying ahead of time for a class that's cumulative will boost your motivation – you don't want to waste your money, and you don't want to fall behind, either. Love team sports like volleyball or baseball? Find a rec league that meets your needs and join. There's no better way to stay fit than to have fun while you're doing it.
9. Listen to soothing music
Not only is listening to soft music a relaxing pastime, it has benefits for your health as well. Calming classical music, writes Dr. Ni, "boosts the immune system, lowers blood pressure, relaxes muscle tension, regulates stress hormones, elevates mood, and increases endurance." And a 2006 study published in the Journal of Advanced Nursing showed that listening to music for at least an hour a day can reduce chronic pain and depression by more than 20 per cent. So next time you need a break, forget the TV and put on your favourite calming tunes instead.
10. Stock up on almonds
"Almonds are one of the most nutrient-rich nuts," write Pearson and Smith, "especially high in calcium, magnesium, potassium, and vitamin E." They recommend eating almonds with the skin on as it is a good source of antioxidants. To incorporate almonds into your diet, add some to your breakfast cereal, or spread almond butter on your toast. Try one of the following recipes for more delicious ideas:
• Almond Baked Apples
• Apricot Almond Rice
• Maple Almond Chicken
• Almond Cranberry Couscous
• Almond Honey Carrots
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