Mar 03

Study Reveals that Broccoli May Slow the Progression of Cancer

Broccoli Slows Progression of CancerScientists from Oregon State University and the Oregon Health & Science University have found that broccoli and other cruciferous vegetables containing a compound called sulforaphane slowed the growth of cancer cells, especially at early stages.

According to an article on the Oregon State University website, 54 women with abnormal mammograms who were scheduled for a breast biopsy were studied in a double-blind, randomized, placebo-controlled trial. They received either a placebo or supplements that provided sulforaphane. The amount of sulforaphane they received would equate to about one cup of broccoli sprouts per day, if eaten as a food.

One of the study’s co-authors, Emily Ho, Ph.D., at Oregon State University’s College of Public Health and Human Sciences, said: “We were surprised to see a decrease in markers of cell growth, which means these compounds may help slow cancer cell growth.”

Dr. Ho, who is also the Endowed Director of the Moore Family Center for Whole Grain Foods, Nutrition and Preventive Health, and a principal investigator with OSU’s Linus Pauling Institute, said that this is very encouraging: “Dietary approaches have traditionally been thought to be limited to cancer prevention, but this demonstrated it could help slow the growth of existing tumors.”

Click here for the rest of the article.

The next time you’re at the market, remember that something as simple as some fresh organic broccoli or broccoli sprouts can have a powerful effect on your cells.

Source: Cancer Prev Res December 2015 8:1184-1191; Published OnlineFirst October 28, 2015; doi:10.1158/1940-6207.CAPR-15-0119. Click here for the Abstract.

Anita Kugler
Health and Wellness Coach

Mar 10

Small Goal, Big Results: 4 Benefits of Losing 10 Pounds

Lose 10 PoundsWhen it comes to weight loss resolutions, many of us set ourselves up for disappointment.

In January, losing 40 pounds by Memorial Day looks like a perfectly reasonable and attainable goal. We give it a shot, but by Valentine’s Day, we’re caring more about chocolate and less about looking good in a bathing suit.

What’s wrong with this picture? Well, instead of a big scary goal to lose 40 pounds or more, why not start with a smaller goal?

Letting go of only 10 pounds has huge benefits:

1.  Lower Blood Pressure and Heart Attack Risk:

Excess weight puts extra strain on your heart and circulatory system. Experts say that losing as little as 10 pounds can reduce heart attack risk by as much as 50%!

2.  Better Blood Sugar Control:

High blood sugar levels affect every organ in our body and gradually increase our risk for Type II diabetes and other diseases. As we become more aware of what we’re eating, it’s natural to let go of the sugary, high-glycemic foods that have little or no nutritional value.

3. More Energy:

Extra weight slows us down. After losing 10 pounds, people often notice that it’s easier to get up in the morning, it’s easier to fall asleep at night, and it’s easier to get through the day without feeling drained.

4. More Self-Confidence:

When I lost 10 pounds, I lost my little tummy and people noticed. People started telling me how good I looked. After this, the thought of losing the next 10 pounds isn’t scary anymore – it’s just the next step!

A small goal like losing 10 pounds really can have huge results. It can be a major step toward staying in control of your own heath for years to come.


Anita Kugler
Health and Wellness Coach


Dec 18

5 Big Mistakes People Make When Starting a Weight Loss Program

Weight Loss PlanIf you’re like most of us, you’ve tried to lose weight at least once in your life.

To be successful with a weight loss program, you have to be very clear – not only about your goal but about how you are going achieve it. If you can avoid these common mistakes, your journey will be more enjoyable:

1. Bad Timing:

The first few days of your program should be low-key days in your life: No travel, no birthday parties, no big celebrations where there will be wine and all the snacks you can eat. By avoiding temptations and social pressures to eat and drink the wrong things during those first few days, you’ll build a solid foundation for success.

2. Family Flak:

Tell your family what you’re doing and get their support. If your program encourages you to eat no bread and no pasta, for example, tell them you won’t be serving or eating those things for a while… you’ll be serving or eating more vegetables. Find out what their own healthier preferences are and ask for their support and their patience.

3. Poor Planning:

Are you going to have all the foods you need on the day you need them? Spend some time visualizing how your days will go. Will you need to bring foods to work? Will you need to change your breakfast routine? The more planning you do, the more successful you’ll be.

4. Shopping Flops:

Once you’ve done your planning, shopping will be a lot easier. Make a list and plan your shopping so that you’ll always have the healthy foods you need from day to day.

5. Exercise Excuses:

Exercise isn’t just for losing weight. It helps every cell and strengthens your immune system. Depending on your program, if your workouts are very strenuous, you may need to do less so you don’t get too hungry. But if you’re doing too little, commit to doing more and doing it regularly.

By avoiding these mistakes, you’ll be on your way to weight loss success!


Anita Kugler
Health and Wellness Coach