30 Simple Ways To Prevent Cancer

1. Serve sauerkraut at your next picnic. A Finnish study found that the fermentation process involved in making sauerkraut produces several other cancer-fighting compounds, including ITCs, indoles, and sulforaphane. To reduce the sodium content, rinse canned or jarred sauerkraut before eating. 

2. Eat your fill of broccoli, but steam it rather than microwaving it. Broccoli is a cancer-preventing superfood, one you should eat frequently. But take note: A Spanish study found that microwaving broccoli destroys 97 percent of the vegetable's cancer-protective flavonoids. So steam it, eat it raw as a snack, or add it to soups and salads.

3. Toast some Brazil nuts and sprinkle over your salad. They're a rich form of selenium, a trace mineral that convinces cancer cells to commit suicide and helps cells repair their DNA. A Harvard study of more than 1,000 men with prostate cancer found those with the highest blood levels of selenium were 48 percent less likely to develop advanced disease over 13 years than men with the lowest levels. And a dramatic five-year study conducted at Cornell University and the University of Arizona showed that 200 micrograms of selenium daily -- the amount in two unshelled Brazil nuts -- resulted in 63 percent fewer prostate tumors, 58 percent fewer colorectal cancers, 46 percent fewer lung malignancies, and a 39 percent overall decrease in cancer deaths.

4. Pop a calcium supplement with vitamin D. A study out of Dartmouth Medical School suggests that the supplements reduce colon polyps (a risk factor for colon cancer) in people susceptible to the growths.

5. Add garlic to everything you eat. Garlic contains sulfur compounds that may stimulate the immune system's natural defenses against cancer, and may have the potential to reduce tumor growth. Studies suggest that garlic can reduce the incidence of stomach cancer by as much as a factor of 12!

6. Sauté two cloves of crushed garlic in 2 tablespoons of olive oil, then mix in a can of low-sodium, diced tomatoes. Stir gently until heated and serve over whole wheat pasta. We already mentioned the benefits of garlic. The lycopene in the tomatoes protects against colon, prostate, and bladder cancers; the olive oil helps your body absorb the lycopene; and the fiber-filled pasta reduces your risk of colon cancer. As for the benefits of all of these ingredients together: They taste great!

7. Every week, buy a cantaloupe at the grocery store and cut it up after you put away your groceries. Store it in a container and eat several pieces every morning. Cantaloupe is a great source of carotenoids, plant chemicals shown to significantly reduce the risk of lung cancer.

The Power of Antioxidants

8. Mix half a cup of blueberries into your morning cereal. Blueberries rank number one in terms of their antioxidant power. Antioxidants neutralize free radicals, which are unstable compounds that can damage cells and lead to diseases including cancer.

9. Learn to eat artichokes tonight. Artichokes are a great source of silymarin, an antioxidant that may help prevent skin cancer. To eat these delicious veggies, peel off the tough outer leaves on the bottom, slice the bottom, and cut off the spiky top. Then boil or steam until tender, about 30-45 minutes. Drain. Dip each leaf in a vinaigrette or garlic mayonnaise, then gently tear the fibrous covering off with your front teeth, working your way inward to the tender heart. Once there, gently scoop the bristles from the middle of the heart, dip in a little butter or lemon juice, and enjoy!

10. Coat barbecue food with a thick sauce. Grilling meat can create a variety of cancer-causing chemicals. But researchers from the American Institute for Cancer Research found that coating the meat with a thick marinade and thereby preventing direct contact with the charring flames reduced the amount of such chemicals created. Another tip: Precook your meat in the oven and then throw it on the grill to finish.

11. Every time you go to the bathroom, stop by the kitchen or water cooler for a glass of water. A major study published in The New England Journal of Medicine in 1996 found that men who drank six 8-ounce glasses of water every day slashed their risk of bladder cancer in half. Another study linked the amount of water women drank to their risk of colon cancer, with heavy water drinkers reducing their risk up to 45 percent.

12. Take up a tea habit. The healing powers of green tea have been valued in Asia for thousands of years. In the West, new research reveals that it protects against a variety of cancers as well as heart disease. Some scientists believe that a chemical in green tea called EGCG could be one of the most powerful anticancer compounds ever discovered.

13. Have a beer tonight. Beer protects against the bacterium Helicobacter pylori, known to cause ulcers and possibly linked to stomach cancer. But don't overdo it. Drinking more than one or two alcoholic drinks a day may increase your risk of mouth, throat, esophageal, liver, and breast cancer. (only for non-muslims)

14. Throw some salmon on the grill tonight. Australian researchers studying Canadians (go figure) found those who ate four or more servings of fish per week were nearly one-third less likely to develop the blood cancers leukemia, myeloma, and non-Hodgkin's lymphoma. Other studies show a link between eating fatty fish (salmon, mackerel, halibut, sardines, and tuna, as well as shrimp and scallops) with a reduced risk of endometrial cancer in women. Ah, those amazing omega-3s at it again!

15. Take a multivitamin every morning. Many studies suggest getting the ideal levels of vitamins and minerals can improve your immune system function and help prevent a variety of cancers.

All Together Now

16. Get about 15 minutes of sunlight on your skin each day. You've heard of the sunshine vitamin, vitamin D haven't you? Turns out we've been so good at heeding advice to slather on sun lotion and avoid the sun's rays that many of us aren't getting enough of this valuable nutrient. Researchers find that getting too little vitamin D may increase your risk of multiple cancers, including breast, colon, prostate, ovarian, and stomach, as well as osteoporosis, diabetes, multiple sclerosis, and high blood pressure.

The best source? Exposure to UVB rays found in natural and artificial sunlight. About 15 minutes a day ought to do it. Avoid overexposure, of course. That can increase your risk for cancers of the skin. You can also get vitamin D in your calcium supplement if you choose a supplement that contains both.

17. Carry a shot glass in your beach bag. Then fill it with sunscreen and rub it all over your body. A shot glass holds about 1.5 ounces, which is how much sunscreen dermatologists estimate you need to protect yourself from the cancer-causing UV rays of the sun. Repeat every two hours.

18. Cut a kiwifruit in half, then scoop out the flesh with a spoon. Now eat! Kiwi is a little hand grenade of cancer-fighting antioxidants, including vitamin C, vitamin E, lutein, and copper. You can also rub a couple of cut kiwifruit on a low-fat cut of meat as a tenderizer.

19. Use a condom and stick to one partner. The more sexual partners a woman has, the greater her risk of contracting human papillomavirus, or HPV, which causes cervical cancer. Having an unfaithful husband also increases her risk.

20. Cut out high-fat animal protein. A Yale study found that women who ate the most animal protein had a 70 percent higher risk of developing non-Hodgkin's lymphoma, while those who ate diets high in saturated fat increased their risk 90 percent. So switch to low-fat or nonfat dairy, have poultry or fish instead of beef or pork, and use olive oil instead of butter.

21. Have your partner feed you grapes. They're great sources of resveratrol, the cancer-protecting compound found in wine, but don't have the alcohol of wine, which can increase the risk of breast cancer in women. Plus, the closeness such an activity engenders (we hope) strengthens your immune system.

22. Sprinkle scallions over your salad. A diet high in onions may reduce the risk of prostate cancer 50 percent. But the effects are strongest when they're eaten raw or lightly cooked. So try scallions, Vidalia onions, shallots, or chives for a milder taste.

23. Make a batch of fresh lemonade or limeade. A daily dose of citrus fruits may cut the risk of mouth, throat, and stomach cancers by half, Australian researchers found.

Unneeded Chemicals

24. Take a 30-minute walk every evening after dinner. That's all it takes to reduce your breast cancer risk, according to a study from the Fred Hutchinson Cancer Research Center in Seattle. Turns out that moderate exercise reduces levels of estrogen, a hormone that contributes to breast cancer. When 170 overweight, couch potato women ages 50-75 did some form of moderate exercise for about three hours a week, levels of circulating estrogen dropped significantly after three months. After a year, those who lost at least 2 percent of their body fat had even greater decreases in estrogen. Another study linked four hours a week of walking or hiking with cutting the risk of pancreatic cancer in half. The benefits are probably related to improved insulin metabolism due to the exercise.

25. Buy organic foods. They're grown without added pesticides or hormones, both of which can cause cellular damage that may eventually lead to cancer.

26. Learn to love dandelions. Using commercial pesticides on your lawn may increase your risk of cancer, since most contain pesticides such as 2,4-D (linked to non-Hodgkin's lymphoma) and MCPP (associated with soft-tissue cancers). Plus, pesticides used solely on lawns don't have to go through the same rigorous testing for long-term health effects as those used on food. And, as E/The Environmental Magazine noted in a 2004 article, no federal studies have assessed the safety of lawn-care chemicals in combination, the way most are sold.

27. Buy clothes that don't need to be dry-cleaned. Many dry cleaners still use a chemical called perc (perchloroethylene), found to cause kidney and liver damage and cancer in animals repeatedly exposed through inhalation. Buying clothes that don't require dry cleaning, or hand washing them yourself, can reduce your exposure to this chemical. If you must dry-clean your clothes, take them out of the plastic bag and air them outside or in another room before wearing.

28. Choose cucumbers over pickles, fresh salmon over lox. Studies find that smoked and pickled foods contain various carcinogens.

29. Switch from french fries and potato chips to mashed potatoes and pretzels. A potential cancer-causing compound called acrylamide forms as a result of the chemical changes that occur in foods when they're baked, fried, or roasted. Not surprisingly, many foods with the greatest amounts of acrylamide are also some of the worst-for-you foods, such as french fries, potato chips, and baked sweets. Although the results aren't final yet, Michael Jacobson, Ph.D., executive director of the Center for Science in the Public Interest, estimates acrylamide causes between 1,000 and 25,000 cancers per year. His agency has petitioned the Food and Drug Administration to set limits on the amount of acrylamide foods can contain. The FDA is studying the issue.

30. Go for a spray-on tan. They're available in most tanning salons these days and, unlike tanning beds, there's no evidence that they increase your risk of skin cancer. 

22 Ways to Make Your Kids More Money Savvy

1. Help your kids make a list of money makers (bonds, mutual funds, etc.) and money losers (those really nifty sunglasses you never wear).
2. Teach your child to make a pros/cons list before spending money on an expensive item.
3. Ask your kid to think about something he recently bought that he really wanted. What were his feelings about the item before he bought it, and what his your feelings two weeks later? Was it worth the money?
4. Ask your kids what interests them about money? What bores them about handling, saving, or spending money?
5. Discuss an emergency fund of money and the reasons it's important. How could kids benefit from starting an emergancy fund of money ?
6. Would you take out a loan for a pair of jeans? If you buy jeans with a credit card and don't pay off the balance each month, that's what you're doing.
7. Have your kids collect letters of recommendation from their babysitting, lawn mowing, pet sitting or other jobs. They'll come in handy when putting together college portfolios.
8. Have regular conversations about money skills and financial literacy – what is it, why do we need it, how do we get it, where do we keep it, how does it relate to the things that are important to us?
9. Ask your kids...does a free kitten come with hidden expenses? If so, what are they?
10. Make financial literacy fun by teaching money trivia along with money skills! For instance, the dollar bill lasts 21 months before it wears out. The five dollar bill has the shortest life, at 16 months.
11. As an incentive to save money, match your child's savings dollar for dollar...or fifty cents for each dollar saved.
12. What is your best money habit? Share it with your kids.
13. Discuss with your kids some things money can't buy.
14. Discuss with your kids, which is more important...buying a video game or paying back lunch money borrowed from a friend.
15. Discuss with your kids the advantages and disadvantages of saving money.
16. Create a list of Above-and-Beyond Jobs your kids can do to earn extra money.
17. Kids LOVE to have their own savings account; it makes them feel "grown-up." If you child doesn't have one yet, take time to open one...and consider seeding it with a few dollars. This is a great way to get them in the healthy habit of saving and thinking about acheive financial goals.
18. Do your kids want fancy designer labels? Have them pay the difference between what you're willing to pay and the cost of the designer label.
19. Teach your tween/teen how to fill out a check by having them write the next one.
20. Discuss being rich in compassion, understanding, empathy, friends, knowledge... How can we use money to help us show these things we value?
21. Talk about a financial goal you set and the steps you took to achieve it. Then have your kids created their own money goals.
22. Discuss needs versus wants with your kids.

How to Get Started as a Social Media Consultant

You’re social media savvy and looking to start something new. You are constantly encountering businesses, both large and small, that desperately need help in growing or maintaining their online presence. The need is tremendous.  The opportunities are there. You’ve thought about putting your skills towards being a social media consultant, either full time or as a way to earn a little extra money, but have no idea where to start.

Before you quit your day job, here are FOUR basic things to consider when jumping into becoming a Social Media Consultant:

Decide on a Focus

Social media consultants run the gamut from those who define strategy to those who implement it or build systems to maintain it. There are coaches, community managers, researchers, and technologists. The trick is finding what YOU have to offer and putting it out there. Is there a need your skill set and if so, where? What services would you like to provide? What sets you apart?

Last week, I counseled a college friend who recently started her own social media agency. She comes from a unique background and has access to some incredible data. I was all, “LEVERAGE it”. She was so caught up in being part of the wave that she didn’t realize that the key to success is not being like everyone else. There is a demand for smart, motivated, and innovative people in social media. You just have to know how and why you can help.

Find Potential Clients

Who do you know who could benefit from your skills? Are you part of any groups or organizations whose social media presence could use a jump start?

Your next big decision as a social media consultant is to determine who to target… and no, it is not “everyone” or “whoever needs my help”. If you try to reach everyone, you will reach no one.  Begin with one area that interests you, whether it’s fashion, travel, technology, green living, or your local market. Learn everything you can about that niche and target those types of businesses. Over time, you can branch out and leap into other areas of interest, but it’s wise to keep you focus small while you are and grow as the opportunities arise.

Let’s say you want to specialize in running social media for local children’s boutiques. Find ones in your area and talk to them about their marketing needs. Don’t try to sell them on your services right away. Instead, chat with them about what’s working and what’s not in their business. Ask them about their day-to-day pain points, long term goals, and current tactics. Be the expert in that niche!

From there, create a one-page on your services, specially addressing common marketing concerns, needs, and opportunities in that target market. Then, go back to them with your pitch.

Another way to find clients is to offer seminars or classes. Develop content and materials on social media and put them in front of people who most need your help. Seek out and offer to speak at conferences or industry events within that niche.

Networking within your own industry is awesome. It can be amazing and inspiring and comforting. It’s being with your tribe, understanding where you are coming from, and getting the punch line. But… your chances of finding your next new client in a room full of marketers, mavens, and gurus are slim to none. To find clients, look into your network and then reaching just slightly beyond. Be prepared to leave your comfort zone and take risks.  

Determine What to Charge

Pricing is tricky since it depends on many factors— type of client, scope of work, duration of project, etc. Social media consultants typically charge anywhere from $15 to $250 an hour, which is a huge range. There is a delicate art to pinpointing the exact amount that you are willing to accept and that client can afford. Charge too much and the conversation could come to a screeching halt. Charge too little and you may not be taken seriously.  The best way go about it is simply to ask the right questions and be willing to be flexible.

Consider what is being asked of you and what type of experience you bring. Hourly work or short-term projects should be charged at a fairly higher hourly rate. If a client is willing to retain you over several months, then offer a lower hourly rate in exchange for the guaranteed paycheck. Perhaps the work is something that you can do fairly quickly because you’ve done it before.  Don’t forget your knowledge is just as valuable as your effort and your time. In that case, charge a project fee instead of an hourly rate, and figure out how to grow it into a long-term role.

Expect to charge little or nothing for your first clients, not that you have to reveal this to anyone else.  Pricing is considered proprietary information and the value of every client is relative. What you are earning with your first clients is experience and the ability to point to a success story in order to attract future clients. The long term goal for your business ought to include transitioning to higher-paying clients, but in the short-term, your focus needs to be on getting off and running.  Once you have been established and have gained enough experience, you can (and should) increase your rates.

Refine Your Sales Pitch

Have you ever met a person who was so caught up in telling you all about themselves that they don’t ask a single question about you? They go on and on trying to convince you of how great they are that they don’t ever bother find out if you care.  Chances are you never want to talk to that person again… much less trust your brand with them. Don’t be that person.

The art of a great pitch isn’t about making a sale, it’s about finding a solution… and you will never know what you are trying to solve unless you are willing to listen. Listen intently to the client’s needs. Speak clearly and concisely about what you offer and the expected results. Provide best practices and measurable results. If they are interested in learning more, the conversations will naturally continue.

Most important, make sure you own online presence is targeted, on point, and highly polished. Be yourself, but also share pertinent discoveries, statistics, or articles on social media. After all, what you are truly selling as a consultant is yourself

5 Effective Ways to Control Hunger

If you are on a diet, you need to lower your calorie intake. Sometimes people start craving for food and then the diet fails, and you end up gaining even more weight than you ever have gained before! There are a number of ways to control hunger and food cravings, and the best ones are listed below.

1. Eating fruit helps stop cravings.

Its true that eating apple or citrus fruits help stop cravings for junk food. Two 23-calorie Clementines will keep you just as full as a 200-calorie Toaster Strudel. Eating fruit will keep you from pigging out on chips or cookies, and you will love the results afterward!

2. Drink a lot of water with meals.

Drinking water with meals helps suppress the appetite and will keep you stuffed for hours on end. If you have a 400-calorie meal and 3 glasses of ice-cold water, you aren't going to need any more food for a while. Even if you still end up craving for a Twinkie or some nachos, just eat some fruit. It will make you happier to know that you can control what you eat. Once in a while, you could drink some fat-free milk. Calcium speeds up weight loss remarkably.

3. Occupy yourself with something.

If you are chatting on the phone, or playing a video game, you are not thinking about hunger at all. After a small meal, do something you enjoy. Or you could work out in the yard or anywhere else. Being occupied with anything that's time-consuming helps you control hunger.

4. Eat Bread or Crackers.

Bread, which is usually around 70 calories a slice, is a great food to suppress hunger. When eaten, the bread absorbs liquid and sits in your stomach like a sponge. This will help stop cravings for a few hours. So after a sandwich, drink a lot of water with it. The hunger will be gone before you know it. Crackers work just like bread too. They take in a lot of the liquid you drink and expand, which fills your stomach up.

5. Run or walk 30 minutes after eating.

Running and walking are great activities to not think about hunger. When your running, jogging, or walking, you have no kitchen near you, which doesn't allow you to go on a binge. Also, when you're walking, your mind will usually drift off and think about something completely different. Also, you're burning hundreds of calories, so you can always reward yourself with a little treat, but make it under 100 calories!

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