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.

Kentucky Fried Chicken will be displaying warnings on its fried or baked potatoes saying that they can contain a suspected cancer causing chemical, acrylamide.

KFC settled a state lawsuit in California and will also have to pay $341,000 in penalties and funding for Proposition 65 enforcement, which is a voter-passed measure that requires businesses to post warnings about dangerous chemicals contained in food. Acrylamide is created when chemicals in food react to high heat.

I'm not surprised that french fries from a fast food restaurant are dangerous. What shocked me though is that the warning also states "It (acrylamide) is created in fried and baked potatoes made by all restaurants, by other companies, and even when you bake or fry potatoes at home".

A high intake of vitamin C has been shown to reduce the risks for virtually all forms of cancer, including leukemia, lymphoma, and lung, colorectal, and pancreatic cancers as well as sex hormone related cancers like breast, prostate, cervix, and ovarian cancers. Vitamin C is your body's first and most effective line of antioxidant protection. Vitamin C protects cell structures like DNA from damage and it helps the body deal with environmental pollution and toxic chemicals. Vitamin C enhances immune function, and it inhibits the formation of cancer causing compounds in the body (such as the nitrosamines, chemicals produced when the body digests processed meats containing nitrates).

Dr. Douglas Brodie states in the book, Alternative Medicine Definitive Guide to Cancer, "Each one of us produces several hundred thousand cancer cells every day of our lives. Whether we develop clinical cancer or not depends upon the ability of our immune systems to destroy these cancer cells. That's because cancer thrives in the presence of a deficient immune system."

Here is a list of foods high in vitamin C. Adding these foods to your daily diet will help boost your immune system which will aid you in fighting off many diseases as well as cancer.
Fruits and vegetables are both high in Vitamin C. The highest are papaya, raw red and green peppers, oranges, cantaloupe, broccoli, cauliflower, strawberries, Brussels sprouts, baked potato, cabbage, green peas, kiwi fruit, and kale.

There are a few good vitamin C supplements on the market but one that I particularly am using at present to super charge my immune system is Emergen-C Super Energy Booster which has 1,000mg of vitamin C along with vitamin B and 32 mineral complexes.

In what has become an annual family tradition, we are on our way to pick fresh blueberries at a local farm. In my search for ever more blueberry recipes I came across the Mayo Clinic's Healthy Recipes Center, which is currently featuring a recipe for Sweet-potato waffles with blueberry syrup. While there, I found an abundance of great information on preparing meals and hundreds of healthy recipes that fit the bill in cancer prevention. There is a cooking clinic that offers five ways to make recipes healthier and suggestions on ingredient substitutions that can boost the health of the dish served.

For example, you can often reduce the amount of fats and calories and increase the nutritional value of a recipe without compromising taste. By simply replacing whole-wheat pasta in place of enriched pasta to add fiber, magnesium, iron and B vitamins (niacin, thiamin and riboflavin) to your meal. Or, try preparing a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup. It's simple changes that can make a big difference in long-term good health.

If you are interested in finding recipes designed for health, visit the Mayo Clinic's Healthy Recipes Center for kitchen cooking tips and hundreds of recipes for each course and meal of the day. There is a special section on preparation methods.

I am fairly certain each one of us knows by now that exercise is good for a body that was designed to move in order to function at top efficiency and maintain health. Extolling the virtues of exercise is in the news almost daily now. There are organizations devoted to raising awareness about the benefits of exercise. Our government has launched programs to get people up and moving. There is a huge commercial industry built around exercise. Exercise is one of the single best ways to reduce risk of many diseases, including cancer. Common sense might be enough to support the message about the benefits of exercise, but it is interesting to know why it works as well as it does -- and that it isn't just the latest lifestyle fad of the decade.

Australian researchers report that exercise promotes an increase in a protein that blocks cancerous cell growth and induces cancerous cell death. The beneficial protein, IGFBP-3, that increases with exercise, blocks a different protein, IGF-1, from stimulating cancerous cell growth and forming new blood vessels that feed tumors. So the next time we are deciding whether or not to take that walk or run -- as the couch is beckoning us to sit and rest a spell -- just imagine we might be deciding which team of proteins we want to help do its job. In the fight against cancer and for cancer prevention, it's enough to make a body move.