Green peas are bursting with nutrients. They provide very good amounts vitamin K, vitamin C, vitamin B1 or thiamine, vitamin A vitamin B6, B3, and B2 and lots if dietary fiber, manganese, folate, phosphorus, magnesium, copper, iron, zinc and potassium. Green peas are that little food that is supercharged with nutritional and can supercharge your health.

Green peas are one of the important foods to include in your diet if you oftentimes feel fatigued and sluggish. That is because they provide nutrients that help support the energy-producing cells and systems of the body. They provide nutrients that are important for maintaining bone health. With its great source for iron green peas build normal blood cell formation and function. Low amounts of iron can result in anemia, fatigue, decreased immune function, and learning problems.

Vicki's Green Pea Salad
2 cups fresh green peas. (You can substitute with a 16 ounce package of frozen green peas. Rinse and thaw them for use in the salad.)
1 cup chopped fresh cauliflower ( make sure pieces are chopped about the same size as the peas.)
1 - 8 ounce can sliced water chestnuts (drain and rinse thoroughly and cut into strips)
1 - 8 ounce container sweet grape tomatoes or cherry tomatoes sliced in half
1/2 onion minced
1/2 cup chopped celery
1/2 cup mayonnaise
1/4 cup lemon juice
1 teaspoon dry dill

Whisk together the lemon juice, dill, and mayonnaise.
In large bowl mix all of the vegetables. Pour in the mayo and dill dressing and toss.

Beets are so healthy for you. But did you know that beets beat cancer? Beets are not only rich in calcium, but recent research has shown that they are also extremely rich in cancer-fighting flavenoids. They are also high in magnesium, folate, potassium, fiber, vitamin C and iron. Here is one of my favorite ways to eat beets in a healthy salad. Arugula and pine nuts give this salad an extra nutty and peppery flavor and make it even more healthy.

Vicki's Arugula & Beet Salad
4 cups young arugula leaves, rinsed and dried
1 jar or can sweet pickled beets rinsed and drained
(reserve the beet juice in a bowl)
1/2 cup pine nuts
1 red onion thinly sliced
1 Bay leaf
2 cloves

In a medium saucepan, combine the reserved beet juice and bring to a boil. Add cloves, bay leaf, and onion, and return to a boil. Remove from heat, strain and chill for one hour. Be sure to take out the bay leaf so you don't eat it. Mix the cooked onions and beets together and stir. Divide arugula into four bowls and divide beet/onion mixture on top of each bowl. Divide pine nuts between the bowls.

One common thread woven into overall cancer prevention and survival is this -- exercise.

One hour of daily vigorous exercise -- or two hours of less strenuous activity -- is now linked to a lower risk of colon cancer, according to the results of a recent study.

Jogging, pumping iron, swimming, and even housecleaning can do the trick, as demonstrated by research conducted with 413,000 people in 10 European countries.

Of those studied, people with the highest level of exercise were 22 percent less likely to develop cancer and 35 percent less likely to develop tumors on the right side of the colon. Those of normal weight enjoyed a greater benefit, but exercise was also beneficial for the overweight and obese. Exercise did not have a protective effect against rectal cancer.

This research -- helping to support the fact that about 70 percent of colon cancer cases can be prevented by changes in diet and exercise -- is significant because of the large sample size and the different levels of activity observed across the borders.

Colon and rectal are among the most common cancers in developed countries. More than 940,000 cases are diagnosed each year. About 492,000 people die from the illness.

Cancer knows no cure, no month, no age and no boundaries. That is, until it met ghd. In just over a month, ghd North America has already raised over $75,000 to support the Young Survival Coalition (YSC) though its widely embraced power of pink iron campaign featuring rock royalty's Kimberly Stewart and Leah Wood. ghd is on a mission to fight cancer. Although October's pink ribbon month has come to a close, ghd is continuing to run the power of pink through February 14th, 2007, when the company will present a gift from the heart to YSC on Valentine's day -- a check for up to $150,000 to help in its fight against cancer.

Stylists and consumers alike can nab their own limited-edition original ceramic styling iron in sizzling hot-pink, at ghd salons through February 2007. $15 per every iron sold will support the Young Survival Coalition.

Children and teenagers -- mostly girls -- need zinc, a mineral important for maintaining healthy immune systems and healthy skin and for preventing colds and infections. Yet half of all teenage girls have zinc deficiencies.

Red meat is the most effective way of channeling zinc into the body. Perhaps these young girls are eating red meat less than two times per week -- a practice research shows can contribute to zinc deficiencies.

Iron is vital for good health. Menstruating women need it. The elderly need it. Pregnant women need it. And children need it too. But many lack healthy levels of iron.

Red meat contains a lot of iron. And while iron also comes from vegetable sources, meat contains more iron than most foods and is best utilized by the body in this form.

Red meat also contains B vitamins, phosphorus, potassium, magnesium, selenium -- and protein, critical for muscle and organ health. Protein from red meat is complete, meaning it contains all the amino acids the body cannot make on its own. Protein helps the body repair and renew.

There is definitely a good side to eating red meat. There is also a bad side.

Red meat has been linked to incidences of bowel cancer, breast cancer, heart disease, Alzheimer's disease, osteoporosis, arthritis, high cholesterol, clogged arteries, and food poisoning.

Experts say the controversy surrounding red meat comes down to the type of meat we are eating -- and how we are eating it.

There are three official red meats -- pork, lamb, and beef. Pork is the leanest, lamb is the fattiest, and beef is the most nutritious. Red meat is typically high in saturated fats and bad cholesterol. But lean beef is fairly healthy -- if it's not treated with hormones and is truly free from excess fat. The more white you see, the more fat you get.

So here is the trick for all meat-eaters out there -- choose lean meats, seek nutritious cuts of meat, avoid hormone-treated products, steer clear of processed meats (these include more additives and fats than simple cuts of pork, lamb, and beef), read labels carefully, make meat just one component of a balanced diet, and brace yourself for more research and study and discussion that will undoubtedly conclude that meat is good for us. And bad for us too.

On Friday, I had my annual OB/GYN appointment. It's the appointment known by all women for (1) its blood pressure check and humbling weigh-in, (2) the pee-in-a-cup ritual, (3) the get naked and change-into-a-paper-dress routine, (4) the finger-stick-iron-check, (5) the clinical breast exam, (6) the manual internal pelvic exam, and (7) the ever popular feet-in-stirrups Pap test. It's all so uncomfortable, so not fun. Yet it's all so necessary.

It was a visit with my OB/GYN that resulted in my breast cancer diagnosis two years ago this month. It was the clinical breast exam that confirmed the hard little lump I had found in the shower the previous day. It's what prompted my emergency mammogram a day later. It's what sent me on the wildest ride of my life. It's what keeps me going back for repeat yearly visits -- because I know if something goes wrong with my female parts, this doctor is likely the one who will make the discovery. He is likely the one who will save me from a late diagnosis of something terrible, the doctor who will set the wheels in motion for whatever comes after something terrible is detected.

I know already that (1) my blood pressure and weight are normal, (2) my urine is normal, (3) the paper dress is so not flattering, (4) my iron is normal, (5) my breasts are normal, and (6) my ovaries and uterus feel normal. I am only waiting on (7) the results of my Pap test that will reveal any abnormalities in the tissue of my cervix. This is the one test that can save me from cervical cancer or detect the disease in a stage that is completely curable. It's one of the best cancer screening tests around -- and I plan to receive it every year, year after year -- even if I have not one ounce of modesty left when it's said and done.

It's not so bad really. I'm accustomed to the rituals of the annual exam. I know the drill, know I will survive it all, know it's all critical for maintaining my health. So it's good really. Good -- compared to what could happen if something went undiscovered.

I have a cabinet full of supplements I've never taken. I've never been convinced they will do much for me -- other than add an easy-to-forget routine to my day -- and doctors have typically advised me that a healthy diet will deliver just about everything I need for optimal functioning. I still wonder sometimes if I get enough calcium and at times I have taken iron supplements when doctors have determined I lacked appropriate iron levels. But I have never wondered about all the other pills and powders and liquids that claim to promote health -- and sometimes prevent cancer. And after reading a recap of a study in the September 2006 Oprah magazine, I am further convinced that supplements are just not for me.

A report from ConsumerLab.com (CL), a company that tests and certifies supplements, suggests that some people might be ingesting too much lead as they try to keep cancer at bay. CL randomly selected various green tea preparations from store shelves, websites, and direct marketers and found that two out of four contained what is considered unacceptable levels of lead. Green tea products they recommend avoiding are Futurebiotics Premium Extract Standardized Green Tea tablets and Herbal Select Standardized Green Tea Extract. Products found to be totally free of lead are Life Extension Mega Green Tea Extract, Nature's Bounty Green Tea Extract, Pharmanex Tegreen 97, and Puritan's Pride Green Tea Extract.

Experts believe that some supplements may help prevent cancer. But most testing is done on food so we can't be entirely sure about the safety of supplements. Their advice is this -- make a change through a healthy diet rather than supplements. This is just what I plan to do.

The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron.

Brown rice is an excellent source of manganese, and a good source of the minerals selenium and magnesium. For people worried about colon cancer risk, brown rice is a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and is a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer. Eating brown rice instead of white rice is also better for people at risk for heart disease and diabetes.

Vicki's Brown Rice Pudding
1 cup brown Rice
1/2 cup Rice Syrup
1/4 cup maple syrup
1 tablespoon cinnamon
1 tablespoon allspice
1 teaspoon ginger powder
1 cup vanilla yogurt
1 cup raisins
1/2 cup chopped almonds

Cook rice until soft. Drain and let chill in fridge for about 30 minutes. After chilling put rice into a large mixing bowl and fluff with a fork. Stir in both syrups.  Sprinkle spices around on top of rice and then mix it up well. Then add the yogurt, raisins and almonds. This is a creamy delight that is healthier than white rice pudding and does not use sugar but is still satisfying to the sweet tooth.

The National Foundation for Cancer Research, NFCR, features a new cancer prevention recipe each month. This month is Tuna Salad with Olives, Oranges, and Bell Peppers. Salads are a quick and easy way of getting fresh health-supportive nutrients needed to help prevent cancers. This salad provides nine cancer prevention micronutrients; folic acid, vitamin B12, vitamin B6, niacin, vitamin C, vitamin E, iron, zinc, and selenium. According to NFCR, up to 20 percent of the U.S. population is deficient in all of these nutrients. When choosing salad ingredients, purchase organic produce whenever possible. Visit here for the recipe.