Eat right, win the Cancer Fight

 It has recently been reported by Macmillan Cancer support that a frightening 47% of the UK population will develop some form of Cancer.  That's almost HALF the people you know, possibly yourself included.

This is just 7 years away, and while researchers say system of prevention is on the way, it may take another 15 years at least to find it.

So till then, what can you do to reduce your risk of being in that 47%.

Some of the first pointers that you will have heard, reduce or avoid smoking, reduce alcohol consumption and live an active and healthy lifestyle.

What can you do with your diet to help in Cancer prevention?

Firstly moderate Fat consumption, this is not remove fat from your diet. My last blog was about the difference between good fats and bad fats. Some of the bad fats have been engineered in ways that can disrupt the metabolism of the bodies cells causing carcinogenic changes.

Secondly, ensure you have plenty of Fibre in your diet.  Ensuring that food can flow freely through the digestive system prevents build of carcinogenic build in the intestinal wall reducing the risk of  colorectal cancer.  Best anticancer fibre sources are: wheat bran, kidney beans, garbanzo beans, navy beans, whole 

wheat, whole grains, legumes, whole grain bread, and prunes. Simple modifications in your diet can increase the amount of fiber you eat. Use whole grain breads instead of white bread and eat plenty of broccoli, and other raw Fruit and vegetables. Have a big bowl of high fiber bran cereal for breakfast.

Look to reduce red meat in your diet, and exchange for fish.  Ifyou do eat red meat regularly be sure to eat it with a good source of fibre and take time off from the red meat for a period of 4 weeks and give the colon chance to rest and cleanse as required.

Ensure you are getting plenty of Omega 3 Fatty acids from fish, flaxseed or supplementation.  

Be sure to get plenty of fruit and veg for the benefit of consuming high levels of antioxidants, the antioxidants will prevent carenogenic effects on the cells across the body.

Other things to add into your diet are things like Green Tea, garlic

Be sure to eat well now for a healthy future and don't be part of that 47%

In health

Darren.

Know Your Fats

Do You know your Healthy Fats from the unhealthy Fats?  Confused and think Fat is Fat?

Regrettably media generally informs us FAT IS BAD!  Ask anyone who knows nutrition will tell you otherwise.  Here is a brief outline and lists of good fats and bad fats.

Good Fats 

 

Fats play many very important role in the human body and an abscence of Fat in you diet can have severe effects.   Healthy fats can be broken into 2 sub categories of monounsaturated and polyunsaturated.  Some of the roles Healthy Fats play is improve nutrient absorption, transport vitamins and minerals through the blood stream, protect the organs, improve brain function and primarily for most aid in the reduction of unwanted unhealthy fats stored in the body.

GOOD FATS
Monounsaturated fat	Polyunsaturated fat
Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) Peanut butter	Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu

Many advise Healthy Fats make up approx 30% of your daily calories.

Now the Bad Fats

And on to bad Fats.  You may think all people in the health profession are a bunch of boring bastards reminding you of your parents, but there are good reasons why we look to minimise the amounts of unhealthy Fats. 

Bad Fats are known as saturated Fats and Trans Fats and these are the fats that carry some sever health risks including Heart disease, cancers of the breast and colon and of course obesity.  Yes you guessed it, its all those foods you want!

BAD FATS
Saturated fat	Trans fat
High-fat cuts of meat (beef, lamb, pork) Chicken with the skin Whole-fat dairy products (milk and cream) Butter Cheese Ice cream Palm and coconut oil Lard	Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods (crackers, microwave popcorn, chips) Stick margarine Vegetable shortening Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) Candy bars

 University of Michigan study suggests you consume less than 10% saturated Fats and just 1% of Trans Fats as part of your daily total calories.

If you decide you just have to have those Bad Fats in any quantity be sure to invite these 2 Honeys!