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Your Security At Risk

by Alexandra Zega

provided by

What cops and crooks say you're doing wrong.

You're an easy target. That's what we heard when we talked to police, experts, and especially people who have spent time on the other side of the law. As vacation season begins, and crime doesn't take a holiday, these security missteps may surprise you -- or at least remind you what police dramas taught: Be careful out there. Here are the mistakes to avoid at home, with your electronics, and for your personal finances:

At Home

Making a break-in too easy

"About half of all break-ins aren't break-ins but walk-ins," says Bob Portenier, consultant, lecturer, and former burglar. "Families get in a hurry in the morning -- kids going to school, running late for work, doctors' appointments, what have you -- and forget to take that one or two minutes to check the doors and locks, usually on the back side. You have a pet, you let it out to do its business -- and then forget the security French door or sliding glass door."

Remember, don't forget to turn on your home alarm. In a security survey of 1,038 U.S. homeowners we conducted in February, 43 percent of people in our survey who had an alarm said they at least occasionally don't turn it on when they're not at home. Some other troubling numbers. Nineteen percent of people in our survey said they at least occasionally leave doors at home unlocked when they're out, and 26 percent of survey respondents said they at least occasionally leave windows unlocked when they're not at home.

Photo illustration: Stephen Webster


Leaving your garage door open

In addition to providing access to everything in the garage, the door most likely leads to an interior door and access to your house. That interior door probably isn't as strong as an exterior door. And once a burglar's in your garage, the neighbors can't see him.

Obscuring your house

Tall hedges and fences hide windows and doors, giving thieves cover to work, says Walter T. Shaw, former burglar and co-author of "A License to Steal."

Leaving valuables in sight

"When we targeted a house, we would approach the door and look in -- the quality of furniture, whatever there was -- to give us an idea of how these people spend their money," says Portenier. "So with mirror-tinted windows, it eliminates that."

Advertising a vacation

People often don't do anything to make the house look occupied, says Maj. Kurt Philipps of the Memphis police department. Lt. John Dzwlewicz of the New York City police department suggests this trick: Put some inexpensive kids' toys on the lawn. On Facebook, share news of your trip only after you return. 

Photo illustration: Stephen Webster


Being carefree with keys

Leaving keys under the doormat or elsewhere outside the home is a risk that 12 percent of people in our survey say they often take. Another 7 percent say they do it occasionally. And 66 percent say they have given a key to someone other than a resident of their home.

And avoid hiding your car keys inside or outside the car. That just makes it easier for thieves to engage in a spur-of-the-moment theft, authorities say. Many of today's cars make it difficult to lock your keys inside. If you're concerned about that anyway, keep a spare in your wallet or purse. Eleven percent of people in our survey said they at least occasionally leave car keys in the ignition when parked. And 52 percent of people from non-metro areas in our survey said they at least occasionally leave their car unlocked outside.

Tossing prescription bottles

Prescription labels on pill bottles can contain important information such as phone numbers, doctors, and prescription numbers. Remove the labels and shred them. Also be careful with medical records. And also treat your benefit claims forms, insurance reimbursements, and even medical tests as confidential information and destroy them before discarding.

Thinking a gun is your best defense

Gun ownership is a controversial topic, but research has shown that homeowners with guns increase the risks in their home. Homeowners might make the mistake of not getting proper training and not securing their firearms. Thirty-two percent reported having a gun as a security measure. And 73 percent of gun owners thought it was very good or excellent for protection.

With Your Electronics

Using lazy passwords

It pays to make the passwords you use tougher to guess. Don't make it easy for hackers. That means never using passwords such as "welcome" or "password." Instead mix up letters and numbers to make for tougher encryption.


Falling for phishing

The e-mail that contains what looks like a link to your financial institution might be phony; cyber thieves will record your keystrokes as you enter passwords, giving them access to your accounts. Don't click on such links; type the correct Web address into the browser.

Running outdated software

Photo illustration: Stephen Webster

Always run the latest version of your browser, which will probably include better security features, says Kevin Mitnick, a former infamous computer hacker and now CEO of Mitnick Security Consulting, a computer-security business. And Mitnick says that when a software company such as Adobe tells you there's an update for your software, pay attention and run the update. Programs such as Flash and Adobe Acrobat are among the most exploited by cyber criminals.

Instant-messaging programs and media players are also targets. To make sure software on your computer is up to date, Mitnick advises running a program such as the free Personal Software Inspector.

For Your Personal Finances

Banking from a public computer

Keylogging malware that can capture account numbers, passwords, and other vital data is a risk that has been linked to use of open Wi-Fi connections and public computers such as those in hotel lobbies.

Using unfamiliar ATMs

Thieves have been known to put out-of-order signs on a legitimate ATM and set up nearby freestanding bogus ones that "skim" data from your card. ATMs located inside banks within view of surveillance cameras aren't risk-free, but they pose more challenges for crooks installing skimming equipment.

Two other important pieces of advice related to ATMs: Separate your PIN code from your ATM or debit card. Almost 1 in 10 people carry their code with the card, says ACI Worldwide, a payment systems company. And when typing your PIN into an ATM or card reader, use your free hand to shield the keypad from the view of hidden cameras or anyone nearby. 

Photo illustration: Stephen Webster


Dropping your guard at gas pumps

Card-skimming at gas stations is likely to increase during summer months, especially in vacation areas, so use cash or credit cards at the pumps if possible. If you must use a debit card, select the option to have the purchase processed as a credit-card transaction rather than typing in your PIN.

Ignoring your credit or debit cards

Monitor your accounts at least weekly to spot and report unauthorized transactions as soon as possible. Use services offered by your bank or card issuer that can help protect you, such as an e-mail or text alert if a transaction occurs for more than a certain amount.

Abandoning your receipts

Many transactions, such as filling up your tank and making a debit-card withdrawal, leave a paper trail. Don't toss away receipts in the ATM lobby or leave them at the gas pump. Hold on to them until your transactions have cleared your bank account to make sure the totals match. Then shred the receipts if they have any information a thief might use.

Trashing your bills

Thieves harvest sensitive data from account statements and other financial documents placed in the trash and use them for ID theft, says Inspector Michael Romano of the U.S. Postal Inspection Service. Shred them first.

6 Ways to Stay Safer

1. Watch out for imposters

The fastest-growing scam in the past year has been imposter fraud, according to the latest annual report on consumer complaints from the Federal Trade Commission. Thieves claiming to be someone they're not (such as a friend or relative stranded overseas in need of cash to get home, a bill collector, or an employee of a government agency) use Facebook messages, e-mail, phone calls, and text messages to persuade people to send money or divulge personal information such as Social Security or account numbers. Last year, 60,000 people reported that they were affected by this form of fraud, up from just five cases reported in 2008.

2. Learn to parallel park

Car thieves are becoming more professional. They're stealing new cars by putting them on a flatbed tow truck, our expert says. Parallel parking hinders access to the front and rear of your car, making it difficult to tow. Also, be careful about whom you bump into at the grocery store, especially if your car has keyless entry and a push-button ignition. A thief with an antenna and a small kit of electronics can transmit your key's code to another thief standing near your car, allowing him to open it, start it, and drive it away.

3. Hide the stuff in your car

Don't leave electronics and other valuables visible inside your car. GPS units are less of a magnet these days; cell phones and laptops more so. Holiday gifts are a big target, so don't stack them up in the backseat. Is there a worse move? Yes. Leaving your stuff in the back of a pickup truck.

4. Change your PIN

Make it a habit to routinely change the secret code for your debit card or ATM card. That gives you better protection against any thieves or skimming schemes.

5. Keep a financial inventory

Once a year take out all of the cards in your wallet, make a list of the account numbers and contact information you'll need to cancel cards if they become lost or stolen, and hide it in a safe place, says Mark Rasch, a former Department of Justice computer-crime prosecutor who is a director at CSC, a business technology firm based in Falls Church, Va.

6. Change your Wi-Fi password

If you have a home wireless network, choose the highest-security option. That way your Web-browsing and financial transactions will be more protected. Go a step further and create your own administrative password rather than rely on a default password supplied by the router.


Mortgage rates at lows for year

by Alexandra Zega

(c)by Inman News™

Mortgage rates dropped for the third week in a row to their lowest point this year on signs of economic weakness, Freddie Mac said in releasing the results of its latest Primary Mortgage Market Survey.

Rates on 30-year fixed-rate mortgages averaged 4.71 percent with an average 0.7 point for the week ending May 5, down from 4.78 percent last week and 5 percent a year ago.

The 30-year fixed-rate mortgage hit an all-time low in Freddie Mac records dating to 1971 of 4.17 percent during the week ending Nov. 11, 2010, and so far this year has ranged from 4.71 percent in early January to a high of 5.05 percent in February.

Rates on 15-year fixed-rate mortgages averaged 3.89 percent with an average 0.7 point, down from 3.97 percent last week and 4.36 percent a year ago. That's a new low for 2011, but well above the all-time low in records dating back to 1991 of 3.57 percent, set in November.

Rates on 5-year Treasury-indexed hybrid adjustable-rate mortgage (ARM) loans averaged 3.47 percent with an average 0.6 point, down from 3.51 percent last week and 3.97 percent a year ago. The 5-year ARM hit a low in records dating to 2005 of 3.25 percent in November.

Rates on 1-year Treasury-indexed ARM averaged 3.14 percent with an average 0.5 point, down from 3.15 percent last week and 4.07 percent a year ago.

Looking back a week, a separate survey by the Mortgage Bankers Association showed demand for purchase loans remained well below last year's levels.

The MBA's Weekly Mortgage Applications Survey showed demand for purchase loans was up a seasonally adjusted 0.3 percent during the week ending April 29 compared to a week ago, and down 36.9 percent from the same time a year ago. Requests for refinancing accounted for 62.7 percent of all applications.

In an April 14 forecast, MBA economists said they expect rates on 30-year fixed-rate loans will climb to an average of 5.6 percent during the final three months of the year, and average 6 percent in the final quarter of 2012.

12 Foods With Super-Healing Powers

by Alexandra Zega
(c) Nikki Jong, contributing editor and Yahoo Health
 As part of a healthy diet, whole foods play a significant role in helping our bodies function at their best. There are hundreds of extremely nutritious whole foods, but the dozen on this list do more than contribute healthy nutrients -- they help you heal. In fact, every food on this list boasts multiple healing effects, from fighting cancer to reducing cholesterol, guarding against heart disease, and more. Eat these super-healing picks and start feeling pretty super yourself.


This tiny, nutrient-dense fruit packs an amazing amount of vitamin C (double the amount found in oranges), has more fiber than apples, and beats bananas as a high-potassium food. The unique blend of phytonutrients, vitamins, and minerals found in kiwifruit helps protect against heart disease, stroke, cancer, and respiratory disease. Kiwifruit's natural blood-thinning properties work without the side effects of aspirin and support vascular health by reducing the formation of spontaneous blood clots, lowering LDL cholesterol, and reducing blood pressure. Multiple studies have shown that kiwifruit not only reduces oxidative stress and damage to DNA but also prompts damaged cells to repair themselves.

Kiwifruit is often prescribed as part of a dietary regimen to battle cancer and heart disease, and in Chinese medicine it's used to accelerate the healing of wounds and sores.

How much: Aim to eat one to two kiwifruit a day while they're in season, for the best taste and nutrition. California-grown kiwifruit are in season from October through May, and New Zealand kiwifruit are available between April and November.


Kiwifruit contains enzymes that activate once you cut the fruit, causing the flesh to tenderize. So if you're making a fruit salad, cut the kiwifruit last.



  • The riper the kiwifruit, the greater the antioxidant power, so let them ripen before you dig in.  



Cherries boast a laundry list of healing powers. For starters, they pack a powerful nutritional punch for a relatively low calorie count. They're also packed with substances that help fight inflammation and cancer. As if that weren't enough, in lab studies, quercetin and ellagic acid, two compounds contained in cherries, have been shown to inhibit the growth of tumors and even cause cancer cells to commit suicide -- without damaging healthy cells. Cherries also have antiviral and antibacterial properties.

Anthocyanin, another compound in cherries, is credited with lowering the uric acid levels in the blood, thereby reducing a common cause of gout. Researchers believe anthocyanins may also reduce your risk of colon cancer. Further, these compounds work like a natural form of ibuprofen, reducing inflammation and curbing pain. Regular consumption may help lower risk of heart attack and stroke.

In Chinese medicine, cherries are routinely used as a remedy for gout, arthritis, and rheumatism (as well as anemia, due to their high iron content). Plus they're delicious.

How much: Aim for a daily serving while they're in season locally. And keep a bag of frozen cherries in your freezer the rest of the year; frozen cherries retain 100 percent of their nutritional value and make a great addition to smoothies, yogurt, and oatmeal.


Buy organic or wash thoroughly, since conventionally grown cherries can be high in pesticides.


Guavas are a small tropical fruit that can be round, oval, or pear-shaped. They're not all that common, so they might be hard to find, depending on where you live. But if you can track them down, it's more than worth it. Guavas contain more of the cancer-fighting antioxidant lycopene than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Our bodies can't process much of the lycopene in tomatoes until they're cooked; the processing helps break down tough cell walls. However, guavas' cell structure allows the antioxidant to be absorbed whether the fruit is raw or cooked, and the whole fruit offers the nutrition without the added sodium of processed tomato products.

Lycopene protects our healthy cells from free radicals that can cause all kinds of damage, including blocked arteries, joint degeneration, nervous system problems, and even cancer. Lycopene consumption is associated with significantly lower rates of prostate cancer; in addition, men with prostate tumors who consumed lycopene supplements showed significant improvements, such as smaller tumors and decreased malignancy. Lycopene has also been found to inhibit the growth of breast cancer cells, and research suggests that this antioxidant may also help protect against coronary heart disease.

This strange-looking little fruit is also packed with vitamin C and other antioxidants. Serving for serving, guava offers more than 60 percent more potassium than a banana, which can help protect against heart disease and stroke. In fact, the nutrients found in guavas have been shown to lower LDL and boost HDL cholesterol, reduce triglycerides, and lower blood pressure.

How much: Aim to eat fresh guavas as often as you can when you can find them in stores. They're not commonly available in the freezer section; and most guava juices are processed and sweetened, so they don't provide the same superior nutrition that the whole, fresh fruit does. One to two guavas a day is a good goal.


Opt for the red-fleshed variety if you can; both are loaded with antioxidants, but the red type has more than the white-fleshed apple guava.


Beans are a miracle food. They lower cholesterol, regulate blood sugar and insulin production, promote digestive health, and protect against cancer. If you think of fiber, protein, and antioxidants and immediately think whole grains, meat, and fruit, think again -- beans offer all three in a single package.

An assortment of phytochemicals found in beans has been shown to protect cells from cancerous activity by inhibiting cancer cells from reproducing, slowing tumor growth. Researchers at the Harvard School of Public Health reported that women who consumed beans at least twice a week were 24 percent less likely to develop breast cancer, and multiple studies have tied beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

Beans deliver a whopping amount of antioxidants, which help prevent and fight oxidative damage. In fact, the USDA's ranking of foods by antioxidant capacity places three varieties of beans (red beans, red kidney beans, and pinto beans) in the top four -- and that's among all food groups. Beans are a great source of dietary fiber, protein, and iron. They also contain the amino acid tryptophan; foods with high amounts of tryptophan can help regulate your appetite, aid in sleep, and improve your mood. Many are also rich in folate, which plays a significant role in heart health. And depending on the type of bean you choose, you'll also get decent amounts of potassium, magnesium, vitamin B1 and B2, and vitamin K. Soybeans are a great source of omega-3 fatty acids.

In Chinese medicine, various types of beans have been used to treat alcoholism, food poisoning, edema (particularly in the legs), high blood pressure, diarrhea, laryngitis, kidney stones, rheumatism, and dozens of other conditions.

How much: Aim for a minimum of two servings of beans per week.


Adzuki and mung beans are among the most easily digested; pinto, kidney, navy, garbanzo, lima, and black beans are more difficult to digest.  



Not only is watercress extremely nutritious, it's about as close as you can get to a calorie-free food. Calorie for calorie, it provides four times the calcium of 2 percent milk. Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach. It's packed with vitamin A and has lots of vitamin K, along with multiple antioxidant carotenoids and protective phytochemicals.

The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and support bone health. The iron helps red blood cells carry oxygen to your body's tissues for energy. The phytochemicals in watercress battle cancer in three ways: killing cancer cells, blocking carcinogens, and protecting healthy cells from carcinogens. They've also been shown to help prevent lung and esophageal cancer and can help lower your risk for other cancers.

In Chinese medicine, watercress is thought to help reduce tumors, improve night vision, and stimulate bile production (improving digestion and settling intestinal gas). It's used as a remedy for jaundice, urinary difficulty, sore throat, mumps, and bad breath.

How much: Eat watercress daily if you can. In some regions, it's more widely available during the spring and summer, when it's cultivated outdoors. But since it can also be grown hydroponically in greenhouses, you can find it year-round in many grocery stores and at your local farmer's market.


You can cook it, but watercress is better for you when you eat it raw. Tuck it into a sandwich in place of lettuce.  


  • Toss it with your favorite vegetables and eat it in a salad.  


  • Watercress is great in pesto -- just replace the basil with watercress -- and soups.  


  • Use watercress as a wonderfully detoxifying ingredient in a juice or smoothie.  



You already knew spinach was good for you, but did you know just how good? Spinach protects against eye disease and vision loss; it's good for brain function; it guards against colon, prostate, and breast cancers; it protects against heart disease, stroke, and dementia; it lowers blood pressure; it's anti-inflammatory; and it's great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.

A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.

Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111 percent of the recommended daily amount!), which builds strong bones by helping calcium adhere to the bone. Spinach is also rich in lutein, which protects against age-related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.

How much: Fresh spinach should be a daily staple in your diet. It's available in practically every grocery store, no matter where you live, it's easy to find year-round, and you'd be hard pressed to find a more nutritionally sound, versatile green. So do yourself a healthy favor and aim for a few ounces -- raw, sauteed, or lightly steamed, every day.


Add a handful of fresh spinach to your next fruit smoothie. It'll change the color but not the taste.


  • Conventionally grown spinach is susceptible to pesticide residue; stick to organic.  



Onions get a bad rap for their effect on breath, but that's not the only part of the body where they pack a wallop. Onions contain potent cancer-fighting enzymes; onion consumption has been shown to help lower the risk of prostate and esophageal cancers and has also been linked to reduced mortality from coronary heart disease. Research suggests that they may help protect against stomach cancer. Onions contain sulfides that help lower blood pressure and cholesterol, as well as a peptide that may help prevent bone loss by inhibiting the loss of calcium and other bone minerals.

Onions have super antioxidant power. They contain quercetin, a natural antihistamine that reduces airway inflammation and helps relieve symptoms of allergies and hay fever. Onions also boast high levels of vitamin C, which, along with the quercetin, battles cold and flu symptoms. Onions' anti-inflammatory properties help fight the pain and swelling associated with osteo- and rheumatoid arthritis. Onions are also extremely rich in sulfur and they have antibiotic and antiviral properties, making them excellent for people who consume a diet high in protein, fat, or sugar, as they help cleanse the arteries and impede the growth of viruses, yeasts, and other disease-causing agents, which can build up in an imbalanced diet.

How much: For all the health benefits onions provide, it would be ideal to eat one a day. However, if that's not doable for you, add a few onions to your weekly grocery list and try to eat a little bit every day. All varieties are extremely good for you, but shallots and yellow onions lead the pack in antioxidant activity. Raw onions provide the best nutrition, but they're still great for you when they're lightly cooked. And cooking meat at high temperatures (such as on a grill) with onions can help reduce or counteract carcinogens produced by the meat.


Onions should be stored at room temperature, but if they bother your eyes when you cut them, try refrigerating them for an hour beforehand.


Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. Research suggests that just one carrot per day could reduce your risk of lung cancer by half. Carrots may also reduce your risk of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in carrots inhibit cardiovascular disease, stimulate the immune system, promote colon health, and support ear and eye health.

Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A. The alpha-carotene in carrots has shown promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein and zeaxanthin, which work together to promote eye health and prevent macular degeneration and cataracts. In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.

How much: Eat a serving of carrots each day if you can, and enjoy them year-round. Carrots are good for you whether they're raw or lightly cooked; cooking helps break down the tough fiber, making some of the nutrients more easily absorbed. For the best nutrition, go for whole carrots that are firm and fresh-looking. Precut baby carrots are made from whole carrots and, although they're convenient, they tend to lose important nutrients during processing.


Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.  


  • Buy organic; conventionally grown carrots frequently show high pesticide residues.  



Cabbage is a powerhouse source of vitamins K and C. Just one cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more -- and it'll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.

Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Numerous studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers.

Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a natural remedy for healing peptic ulcers due to its high glutamine content. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels. In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.

How much: The more cabbage you can include in your diet, the better. A study of Polish women found that those who ate at least four servings of cabbage per week as adolescents were 72 percent less likely to develop breast cancer later in life than their peers who consumed only one weekly serving or less.


Try raw sauerkraut. It has all the health properties of cabbage, plus some potent probiotics, which are excellent for digestive health.  


  • Use the whole cabbage; the outer leaves contain a third more calcium than the inner leaves.  


  • Both are nutritional stars, but red cabbages are far superior to the white variety, with about seven times more vitamin C and more than four times the polyphenols, which protect cells from oxidative stress and cancer.  



You'll find it difficult to locate another single food source with as much naturally occurring health-promoting properties as broccoli. A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak -- and a lot more protective phytonutrients.

Broccoli's phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.

Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Some research suggests that indoles also protect the structure of DNA and may reduce the risk of prostate cancer. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk. In Chinese medicine, broccoli is used to treat eye inflammation.

How much: If you can eat a little broccoli every day, your body will thank you for it. If you can't swing it, aim for eating it as regularly as possible. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it's properly cooked. Cooking reduces some of broccoli's anticancer components, but lightly steaming it will preserve most of the nutrients. Broccoli is available fresh year-round in most areas, but if you can't find it where you live, frozen broccoli is a good substitute.


Steaming or cooking broccoli lightly releases the maximum amount of the antioxidant sulforaphane.


Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It's also a good source of calcium and iron.

Kale is in the same plant family as broccoli and cabbage, and, like its cruciferous cousins, it contains high levels of the cancer-fighting compound sulforaphane, which guards against prostate, gastric, skin, and breast cancers by boosting the body's detoxification enzymes and fighting free radicals in the body. The indoles in kale have been shown to protect against breast, cervical, and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart, and helps build strong bones by anchoring calcium to the bone. It also has more antioxidant power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene (containing seven times as much as does broccoli), lutein, and zeaxanthin (ten times the amount in broccoli). In Chinese medicine, kale is used to help ease lung congestion.

How much: Like cabbage, the more kale you can eat, the better. A daily serving is ideal. Eat it as much as you can, as long as you can find it fresh at your local grocery or farmer's market. In some areas, it's available all year; in others, it only makes an appearance during summer and fall.


Kale's growing season extends nearly year-round; the only time it's out of season is summer, when plenty of other leafy greens are abundant.  


  • Steam or sauté kale on its own, or add it to soups and stews. Cooking helps tenderize the leaves.  


  • Kale is also a great addition when it's blended in fruit smoothies or juiced with other vegetables.  



The same pesky weed known for ruining lawns has a long history of being used as a healing herb in cultures around the globe. One cup of raw dandelion greens provides 535 percent of the RDA of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it's one of the richest sources of vitamin A; among all green vegetables, it's one of the best sources of beta-carotene.

Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as kidney stones, jaundice, and cirrhosis. It's routinely prescribed as a natural treatment for hepatitis C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions, from indigestion and hepatitis to irritability and depression). As a natural diuretic, dandelion supports the entire digestive system and increases urine output, helping flush toxins and excess salt from the kidneys. The naturally occurring potassium in dandelions helps prevent the loss of potassium that can occur with pharmaceutical diuretics.

Dandelion promotes digestive health by stimulating bile production, resulting in a gentle laxative effect. Inulin, a naturally occurring soluble fiber in dandelion, further aids digestion by feeding the healthy probiotic bacteria in the intestines; it also increases calcium absorption and has a beneficial effect on blood sugar levels, therefore being useful in treating diabetes. Both the dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol. Dandelion is excellent for reducing edema, bloating, and water retention; it can also help reduce high blood pressure. On top of all that, dandelion contains multiple antidiarrheal and antibacterial properties.

In Chinese medicine, dandelion is used in combination with other herbs to treat hepatitis and upper respiratory tract infections such as bronchitis and pneumonia. The sap from the stem and root is a topical remedy for warts. Imagine -- all this from a lowly weed!

How much: How much dandelion to incorporate into your diet boils down to two factors: availability and personal preference. Dandelion greens are considered a specialty item in some areas and therefore can be difficult to find. They also have a pungent taste, and people tend to love or hate the flavor. If you can find fresh dandelion greens and you enjoy the taste, make them a regular part of your diet.


Use the root in soups or sauté it on its own.  


  • If the raw leaves are too bitter for you, try them lightly steamed or sautéed.























































































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