I promised two weeks ago when I wrote Sunday Seven: Seven ways to fine-tune your health that I'd be back to offer seven more grand ideas for optimizing your physical and emotional well-being. Here I am, with a mini-list of suggestions I gathered a while back from a newspaper article. If you don't already practice these strategies, then why not give them a try.

Eat breakfast

It's the most important meal of the day -- really. A breakfast high in complex carbohydrates and protein creates energy. Energy kick-starts metabolism and helps our bodies burn fat. We all know what fat does. It weighs us down and contributes to all kinds of health problems.

Get your sleep

Sleep restores our bodies. Sleep-deprived folks secrete more leptin, a protein hormone that increases appetite. Larger appetites increase food consumption. Increased food consumption spikes the risk of obesity. And so on. You know the drill.

I wrote recently about the hidden amounts of sugar found in the foods we love so dearly. I learned all about this topic during my visit to Tucson's Canyon Ranch -- a world renowned health and healing destination -- and this sweet lesson came right as I'd decided to rid my diet of as much sugar as possible. Learning that one can of soda houses 12 teaspoons of sugar and a typical container of fruit yogurt has eight sealed the refined sugar deal for me. No more, I say. It's just not worth it.

Now here comes the lowdown on fat. Some say the fat we eat is the fat we wear. Perhaps. But one thing is for sure -- fat kills. That's Fit blogger Rigel Gregg wrote a May 24 post all about it, documenting five ways wearing fat can kill us -- it strains our heart and raises our insulin, leading to increased risk of heart disease and diabetes, for example. Now I'm here to clue you in on the fat hiding in more of our favorite foods.

Here goes.

Tofu is rich in high-quality protein. It is also a good source of B-vitamins and iron. When the curdling agent used to make tofu is calcium salt, the tofu is an excellent source of calcium. While 50% of the calories in tofu come from fat, a 4-ounce serving of tofu contains just 6 grams of fat. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat. Many women fear soy foods if they have estrogen-receptor positive cancers. There is NO good research showing soy FOODS are bad for you if you have estrogen-receptor positive cancer. Soy FOODS seem to contain things that slow down cancer cells. Soy FOODS may even make cancer cells less aggressive. If you have estrogen-receptor positive cancer, DO NOT USE SOY SUPPLEMENTS.


Vicki's Vegan chocolate cheesecake
1 pound extra firm tofu
1 cup honey
1 cup cocoa
1/2 teaspoon cinnamon
2 tablespoons liquid espresso or strong coffee
1 pre-made pie crust

Blend ingredients until smooth. Pour into crust. Bake
at 350 degrees for 30 minutes. Chill for minimum 2 hours before slicing.

The local chapter of the New York City American Cancer Society is asking that candy-flavored cigarettes be banned from sale because they feel it is a tobacco industry marketing ploy to appeal to teens. During a City Council meeting, the bill introduced would prohibit the sale of cigarettes with fruity flavors, like Twista Lime, and Midnight Berry; candy flavors like Warm Winter Toffee; and any cigarettes with flavors resembling chocolate, vanilla, honey, candy, mint, cocoa, dessert, or an alcoholic beverage.

But is this the way to go? According to the Epoch Times, Mayor Michael R. Bloomberg, an anti-smoking advocate, who has not shown support of the ban, is concerned that banning fruit and candy-flavored cigarettes will make them more popular with kids they are trying to protect, and end up having a reverse effect of what the bill intends. Bloomberg has raised taxes on cigarettes, banned smoking in restaurants and bars, and donated $125 million of his own money in campaigns and programs to stop smoking. We have not contacted Bloomberg for a direct comment on the ban and are merely sharing what the Epoch Times has published about his position.

Forty states have addressed the issue of candy and fruit-flavored cigarettes after frustration that the federal government has not take a stand against R.J. Reynolds marketing of cigarettes to young people. R.J. Reynolds has agreed to a settlement with the attorney generals of 40 states to stop selling candy, fruit and alcohol-flavored cigarettes in the United States.

Along with the ban on Camel Exotic Blends including Mandarin Mint, Dark Mint, Crema, Izmir Stinger, Twist, Cinnzabar, Mandalay Lime, Aegean Spice, Bayou Blast, Beach Breezer, Margarita Mixer, Midnight Madness, Back Alley Blend, Kauai Kolada, Twista Lime, Winter MochaMint, Warm Winter Toffee, Blackjack Gin, Screwdriver Slots and SnakeEyes Scotch; Salem Silver including Dark Currents, Fire & Ice, Deep Freeze and Cool Myst; and Kool Smooth Fusions including Mintrigue, Mocha Taboo, Midnight Berry and Caribbean Chill, the tobacco company agreed to stop promotional materials that suggest candy, fruit or alcoholic beverages.

What do you think the best solution is to the problem of cigarettes that appear to be marketed to appeal to our youth? A ban? Increased taxing on cigarettes? Or do you have a more creative solution?

Yesterday, we featured Antioxidant supplements: cancer prevention fairy tale or fact? posting on an opinion piece Dr. Lisa Melton wrote concluding that something is lost in the extraction process of antioxidants into supplement form that prevents antioxidant supplements from offering much in the way of health value. That antioxidant-rich foods offer a health benefit is not in question, and continuing research indicates that what you choose to eat can give your body a boost to better health.

While the researchers sort out the antioxidant supplement debate, and before your next trip to the grocery store, UPI issued a press release today announcing the results of a newly published study that ranks the concentrated antioxidant value per serving of 1,113 foods and beverages.

Topping the list? Per serving -- one cup of blackberries, eight-ounce serving of Welch's 100 percent Grape Juice, one cup of Ocean Mist artichoke hearts, one-ounce of walnuts and one cup of strawberries. Interesting to note, according to the researchers from the University of Oslo, Norway, Virginia Polytechnic Institute and State University, and the University of Minnesota, the top five outranked the traditionally considered powerhouses of antioxidant foods and beverages including blueberries, red wine, chocolate, coffee and tea. Stiil powerhouse antioxidant foods in their own right -- just did not make the top five in this study.

The 2006 York Tour de Pink, a cycling tour fundraiser for the Young Survival Coalition, sponsored by York Peppermint Patties and The Hershey Company, is looking for riders to join the celebrity lineup for this year's event. Departing from Times Square in New York City, participants of the tour will be joining four of North America's top cyclists -- Kristin Armstrong of TEAm Lipton, Mari Holden of T-Mobile Women's Team, Dede Barry of World Champion and Olympic Silver Medalist and Michael Barry of Discovery Channel Pro Cycling Team for a four-day ride to the Chocolate World in Hershey, Pennsylvania.

According to the 2006 York Tour de Pink rider's page, it will be a picturesque yet challenging route across central New Jersey and southern Pennsylvania with professional support, including SAG vans, mechanics and medical personnel, rest stops every fifteen miles and catered meals. And I think this is important because it is followed by an exclamation mark -- there will be hotel lodging and no camping out. First thing I thought was -- ahh, hot shower soft bed -- deserving of an exclamation mark.

The 2006 York Tour de Pink benefits the Young Survival Coalition, the only international network of breast cancer survivors, medical professionals and supporters dedicated to young women affected by breast cancer. They are looking for 100 riders to join the tour.

In the phenomenal bestseller Foods That Fight Cancer: Preventing Cancer Through Diet, written by Montreal biochemist Richard Beliveau with fellow scientist Denis Gingras, the authors refer to fruits and vegetables as a preventative non-toxic version of chemotherapy.

Originally published in French, the book has recently been translated into English. Based on scientific studies in food chemistry, the book's two main goals are to educate people about what cancer is -- and how to eat for cancer prevention.

Beliveau explains in layman's terms how cancer develops, how it takes years for cancer to develop, how tumors form spontaneously, and how most cancers remain insignificant. He says, "Preventing cancer is destroying these microtumors and blocking them from reaching a stage where they become clinically relevant." There are foods with the biochemical capacity to block some cancers. He wants the reader to realize that we cannot eat as badly as we do and expect medicine to come up with a miracle pill when something goes wrong.

Following is an excerpt of some of the information the reader will find in Foods That Fight Cancer: Preventing Cancer Through Diet:

Studies show that nighttime heartburn increases the risk of developing other serious conditions, including cancer of the esophagus. Day or night, chronic reflux can gradually damage the esophagus. It may lead to inflammation and scar tissue that narrows the esophagus. In some people, chronic heartburn can lead to Barrett's esophagus, changes in the cells that increase the risk of esophageal cancer. But nighttime heartburn tends to leave acid in the esophagus longer, and therefore may cause more damage than daytime heartburn.

Healing Heartburn written by Lawrence J. Cheskin, MD and Brian E. Lacy, MD of Johns Hopkins School of Medicine in Baltimore, MD discusses how acids from the stomach can cause serious damage to the esophagus if left untreated. It can also cause chronic insomnia and difficulty working through the pain.

Some common ways to help stop heartburn are not eating two or three hours before you go to bed; putting blocks under the top of the mattress to elevate the head 4 to 6 inches; chewing gum to increase saliva which coats the esophagus with natural bicarbonate; and avoiding foods that can lead to heartburn -- such as alcohol, chocolate, coffee, carbonated drinks, citrus fruits and juices, tomatoes, pepper, vinegar, catsup and mustard, and spicy or fatty foods.

As in most cases where natural remedies and diets will not take care of the situation, you should consult your doctor for a more complete check up and diagnosis.

UK newspapers are reporting a recall of chocolate and bagged snacks after it was found one of the ingredients contained potentially cancer-causing toxins. Three brands of products made with a rice flour were found to have aflatoxin B1 -- a naturally occurring  mold shown to cause cancer in animals -- at levels above the legal limit, according to the Food Standards Agency. Stated in the alert, the rice flour is thought to have originated in Pakistan and imported to the UK from Sweden. At this time, the products in question are Quaker Caribbean Chicken Seasons, Sainsbury's Chocolate and Toffee Crispie Bites and Smiths Bacon Fries. All companies that use rice flour in the manufacture of food product are being asked to voluntarily recall those products.

According to Jean Thompson, CEO and Chief Chick of Chick Chocolates, eating chocolate is an experience that can elevate a woman into a spiritual dimension of complete bliss. Thompson suggests that chocolate is more about a relationship that nurtures and satisfies -- much like the feeling of being in love -- than simply the enjoyment of a sweet treat. At Chick Chocolates, chocolates have distinct personalities too, just like women do. Thompson, who waxes poetic in all things chocolate-related -- sells chocolate -- that's true -- but she is not merely in the business of making a profit. In the case of her Survivor Chick chocolate product line, she is also helping support organizations dedicated to women's cancers.

The Survivor Chick chocolates reflect women who are compassionate, nurturing, and strong fighters. The personality product profile for Survivor Chick chocolates states that it is vibrant, enthusiastic and full of life -- embracing everyone and everything as a wonderful gift. A smooth white chocolate flavored with the sweet taste of fresh raspberries all wrapped up in a delicious coat of rich, dark chocolate. 100 percent of the profit from Survivor Chick chocolate sales goes to organizations that are fighting women's cancers. Chick Chocolates is part of Seattle Chocolate Company, a company that specializes in all-natural gourmet chocolates. Thanks to Chick Chocolates, you can indulge your passion for chocolate with Survivor Chick chocolates, and know you are supporting a good cause. Taking a fun approach in contribution to a campaign designed to make a difference in the life of someone else is the best of all worlds. And who doesn't like chocolate? Well, I bet your mother does -- and Mother's Day is only two weeks from now.