Eating an orange every day can not only boost your vitamin C but it can help get rid of a strain of the H. pylori bacteria that causes peptic ulcers and can lead to stomach cancer. Researchers in San Francisco found that infected people with high levels of vitamin C in their blood were less likely to test positive for the cancer causing strain. Here is a delicious, colorful, and healthy salad to serve your family. Remember to always buy organic when available.

Vicki's Citrus/Dijon Salad Dressing
4 tbsp. Orange juice
1 1/2 tbsp. Olive oil
1 tbsp. Lime juice
1 tbsp. Honey
1 tsp. Dijon mustard
1/2 tsp. Salt
1/2 tsp. Pepper
Whisk together to make citrus salad dressing

Vicki's Orange and Avocado Salad
1/2 of a 10 oz. bag of mixed salad greens
1/2 of a 10 oz. bag baby spinach
1 Ripe avocado, peeled, seeded, and diced
2 Oranges peeled, seeded, and cut into slices
1 Cup grape tomatoes
1/2 Cup shredded carrots
3 Green onions, thinly sliced
1/4 cup raw sunflower seeds
Mix ingredients and toss in a large bowl then drizzle with the citrus salad dressing.
Serves 4.

The brighter the fruits and veggies, the better they are at fighting cancer. It's the phytochemical compounds -- these give produce its color -- that help the immune system block cancer-causing substances from cycling through our bodies.

The Centers for Disease Control and Prevention (CDC) and the Produce for Better Health Foundation say we should eat nine to 11 servings of vegetables and fruits daily. Taking supplements is not enough -- we need the complex interplay of vitamins, minerals, and fiber.

These are the colors we should include in our diet each day:

Isothiocyanates, chemical compounds found in cruciferous vegetables such as broccoli, Brussels sprouts and watercress are able to kill cancer cells that have become resistant to chemotherapy drugs, according to the Free Radical Research Group research team from Christchurch School of Medicine and Health Sciences, University of Otago.

Basically, isothiocyanates drive cancer cells, and the protein Bcl-2 that seems to aid cancer cells in surviving, to apoptosis or in more descriptive terms -- a self-destructing suicide. The researchers are hoping this discovery might lead to the development of cancer-fighting drugs derived from isothiocyanates.

In the meantime, as they work on better cancer-fighting drugs based on beneficial chemical compounds found in foods, it won't hurt us to eat more veggies. Okay, except for the current recall of E. coli contaminated spinach. Right now, don't eat your spinach.

While the study suggests that not all cruciferous vegetable are equal in the ability to kill cancer cells, and specifically refers only to broccoli, Brussels sprouts and watercress -- other cruciferous vegetables include arugula, cauliflower, cabbage, Bok Choy, rutabaga, Chinese cabbage, Daikon, radishes, turnips, kohlrabi, kale, and turnip, mustard and collard greens.

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.

Most cancers do not happen overnight, but develop quietly over a number of years. While no one can do anything to reduce their risks of cancer by 100 percent, in about 50 percent of the time, there are lifestyle choices and habits that can go a long way towards cancer prevention. Eating healthy and getting plenty of exercise are two major lifestyle habits that can make a difference in reducing cancer risks. It is never too late to start, but because cancer can take years to develop, the earlier in life one does start healthy habits -- the better.

The Do Something Foundation was created to inspire and support young people to change the world with community service, and in these endeavors, reap the benefits of personal health. The Teens for Greens is a program that challenges teens to eat well-balanced meals and exercise at least 30 minutes a day. Included on the challenge page is a daily activity journal for tracking progress. The Do Something generation even welcomes old people. To prove they mean this, they point out that the Do Something Foundation CEO, who is 35, is an old person.

Each month, teens are challenged in three areas: community building, health, and the environment. The Do Something Foundation concept and organization is a terrific idea and approach to getting youth moving and health aware, all with the intention of making this world a better place. Cancer prevention for the individual and the planet! From an old person -- very cool!