You might think, like many people do, that smokeless tobacco products are safe alternatives to cigarettes. Wrong.

According to researchers at the University of Minnesota Cancer Center, smokeless tobacco users are exposed to higher amounts of carcinogenic molecules than cigarette smokers. In a study of 182 users of chewing tobacco or oral snuff and 420 cigarette smokers, they found snuff users were exposed to higher levels of 4-(methylnitrosamino)-1-(3-pyridyl)-1-butanone (NNK) than smokers. NNK is a human carcinogen known to produce lung cancer. In laboratory animals, it also contributes to cancers of the pancreas, nasal mucosa, and liver.

Published in the August issue of Cancer Epidemiology, Biomarkers & Prevention, this study serves to remind us that there is only one safe alternative to smoking -- not smoking.

Watercress is one of the richest sources of dietary phenylethyl isothiocyanate (PEITC). PEITC has been shown to inhibit phase 1 enzyme activation. Effectively it stops potential carcinogens becoming carcinogenic. Watercress is a member of the cruciferous vegetable family that includes broccoli, kale and mustard greens. Watercress leaves are tiny and glossy green with a peppery taste and pack a powerful punch of cancer fighting agents especially cancers related to smokers like lung and esophageal. This simple salad is packed full of nutrients and vitamins and is easy to prepare. As always remember to buy organic products when you can.

Vicki's Watercress and Orange Salad
1 Bag or bunch of watercress rinsed well and patted dry
1 bunch of fresh asparagus cut in 1" pieces
2 cups orange wedges peeled
1/2 cup craisins (dried cranberries)
1/4 cup sliced almonds

Vicki's Simple Citrus Dressing:
1/4 Cup orange juice
1 tablespoon lime juice
2 tablespoons extra virgin olive oil
2 tablespoons honey

In a small bowl combine all the dressing ingredients and chill for 5 minutes. Blanch asparagus in boiling water for 3-5 minutes keeping it crisp but a little tender. Drain and rinse in cold water. In a large bowl mix the watercress orange wedges, craisins, and asparagus and toss with the dressing. Sprinkle the sliced almonds on top and serve immediately.

Teach your children the importance of eating healthy and staying away from preserved meats. Yes it is quick and easy to prepare hotdogs or to order pepperoni pizzas when in a pinch for time or you are just too tired and don't feel like cooking a full meal. Parents should be the mentors to their children and set a healthy lifestyle starting with eating habits.

Most preserved meats contain nitrates which are converted into a carcinogen, cancer causing agent, in the body. This includes foods that are typically pink in color like bologna, salami, pepperoni, hotdogs, corned beef, pastrami, bacon, and cured ham.

Historically, nitrates served two purposes: to help prevent the growth of certain bacteria that can cause an outbreak of botulism, a deadly food-borne illness, and to give cured meat a pink color. These nitrates, once added to the meat, would break down over a period of time, forming nitrites. Eventually, nitrites themselves were added directly to the meat to speed up the curing process.

In cooked meats, the time and temperature of the cooking are the critical factors in preventing bacterial growth. In recent years, better production and food storage methods have decreased the potential for food-borne illness. However, nitrites continue to be used in cooked meats to maintain the traditional pink color and cured flavor. Nitrites can contribute to the formation of potentially dangerous carcinogens in the body, which in turn can result in malignant tumor growth over time.

Children are especially susceptible to nitrite poisoning. These carcinogenic compounds have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain and child leukemia. One study found that children eating more than 12 hot dogs per month have nine times the normal risk of developing childhood leukemia. So take the time to help your children eat right and set good eating habits from the beginning. If you just have that uncontrollable craving for a hot dog, be sure to buy a brand of hot dogs that do not contain nitrates. Or when the pizza craving hits, order a veggie pizza and learn to leave off the pepperoni and ham and other processed meats with nitrates. Learning a healthy diet starting out will decrease the chances of childhood obesity, diabetes, and heart disease also.