Reducing Your Breast Cancer Risk - Other Dietary Guidelines

Reducing Your Breast Cancer Risk - Other Dietary Guidelines

Reduce the Amount of Fat You Eat 

Especially fat  from animal sources.  Environmental (and other) toxins accumulate in the fatty tissue of animals (especially red meat). Pesticides used on the food that animals eat, antibiotics that are injected to kill bacteria, and hormones that are injected for maximum growth, are all toxins that  can wreak havoc in a human body. These toxins can encourage the growth of cancerous cells.

 You should also avoid fast foods and junk food, as these contain many toxins in the form of transfats and preservatives.

Establish a Regular Exercise Program 

The biggest key to exercise is regular exercise, because it alters body chemistry in a favorable way to control fat deposits where excess estrogen is stored.

Maintain a Normal Weight 

Women who are of normal weight have a much lower risk of developing breast cancer.  If you are overweight, and especially if you have genetic factors that could pre-dispose you to cancer, consult with a nutritionist or dietician to help you plan a program to achieve permanent weight loss.

Eat  a diet rich in  B-Complex vitamin as it aids in the essential breakdown of female hormones (estrogen) by the liver.

Choline a  kind of B vitamin found in eggs, lean meat, fish, collards, and beans that has been shown to reduce cancer risk by 24% in women

Deficiencies in vitamin D have been found to possibly lead to cancer. You can increase your intake of vitamin D with a supplement, small amounts of sun exposure (with sunscreen protection), and by enjoying vitamin D fortified low-fat milk

CoQ10  Works as a powerful antioxident, increases energy at the cell level, and also boosts your immune system, which helps fight both the causes of cancer and the growth of existing cancer. It is produced in the body, but also found abundantly in organ-meats and tuna

Establish Healthy Eating Habits 

A good start would be to cut way down on fatty and/or sugary foods and drinks, replace the red meat you eat with fish, chicken or turkey, and up your intake of fresh fruits and vegetables.  Your health depends on it!

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Eat Healthy stay healthy say no to junk lifestyle

 Eat Healthy stay healthy say no to junk lifestyle

Would you ignore any of this?

Blood Pressure
Cholesterol
Blood Sugar
High Body Mass Index (BMI) (above 23)

Your body comes with key health indicators that let you know how healthy you are and what you can do to prevent problems down the road.

Pick one of the following options to get started

5 or more fruits and veges a day
2hrs or less of screen time, computer games, mobile games
1hr or more of physical activity
0 sugary drinks, more water intake

Eat Healthy stay healthy say no to junk lifestyle

International No Diet Day 6th may 2014

International No Diet Day 6th may 2014

It's International No Diet Day today! 

This day is dedicated to promoting a healthy life style with a focus on health at any size and in raising awareness of the potential dangers of dieting and the unlikelihood of success.

A day dedicated to raising awareness of how unhealthy dieting can be harmful, or respecting and accepting body types, and promoting healthy eating rather than dieting. 

No Diet Day aims to help to teach people to have a healthy relationship with food, and to ditch restrictive diets and the harmful results they often have, such as anorexia and body-type perceptions in the media.

There is no diet! NONE! That would do what healthy eating does! Forget the diets. Just eat healthy.


How to distinguish a diet from eating healthy. 

Just answer this simple question: could you eat like this i.e whatever you are eating, throughout your life Without “cheating”?

If the answer is YES: Congratulations, you do not diet, you EAT.

If the answer is NO: You are on diet.. Which means that you are just wasting your time. Bad idea! Unless you have multiple lives to live.

You really should forget about your “diet” and start eating healthy. Accept it as lifestyle enjoy it….

“HAPPY NO DIET DAY…..EAT HEALTHY”

source:-http://fitsmarty.com/forget-the-diets-just-eat-healthy

Cooking tips - Keep fats to a minimum

Cooking tips - Keep fats to a minimum

Cooking nutritious food is easy. In many cases, your favourite recipes can be modified to make them healthier. Here are some points to make your cooking nutritious and tasty

Keep fats to a minimum
Following are some tips to reduce the intake of excessive fats in your diet. 
1.Use a non-stick cookware to reduce the need for cooking oil. 

2.When a recipe calls for cream, use low fat yoghurt, low fat soy milk or skimmed milk. 

3.Use low fat milk or curd instead of water or oil to knead the atta for making thinner and softer rotis. 

4.When serving meat and fish, use pesto, salsa, chutneys and vinegars in place of sour creams, butter and creamy sauces. 

5.Remove the chicken skin which is high in fat. 

6.Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, sesame oil, soybean oil and sunflower oil – but use them sparingly because they contain 100 calories per tablespoon. 

7.Stay away from palm oil and palm kernel oil.  Even though they are vegetable oils and have no cholesterol, they are high in saturated fats. 

Diet plan for you

 Customized diet plan

Nutritional needs of each individual vary as per age, gender and activity levels.

Everyone is different and there are different diets for different individual…..so please do not follow the diet plan not meant for you.

For example banana may cause weight gain is some individual n weight loss in others.

Act smart, get a customized diet plan for you now.

Heart health -women and kids

 Heart health -women and kids

In today’s digital age, men, women and children are becoming less and less active. Even during leisure time, people spend less time exercising and more time in front of the TV, computer, mobile or video-game console. Plus add on to it unhealthy junk food habits of both the parents and the kids are putting them at risk of heart diesease at an early age.

The World Heart Federation goes on to say that heart disease is the number one killer of women, causing 1 in 3 female deaths, which amounts to about one death per minute. Children are also at risk of developing heart diseases because of diet constituting bad fats and sugar, low physical activity and childhood obesity.

Gear up guys....start moving towards healthy lifestyle now.

MONSOON SPECIAL

TIPS FOR EATING HEALTHY IN MONSOON

Monsoon, the rainy season, in India is like a festival. After severe heat people are waiting for rain.People are  seen dancing and rejoicing in rains. But this is also a season for many diseases, infections and health problems. Due to sudden change in temperature, the immunity of our body becomes low and makes us susceptible to many diseases.

So if you really want to enjoy the monsoon season follow the following tips and be healthy.

 

1.Consume only boiled and filtered water, consume it within 24 hrs of boiling. Consumption of herbal teas, such as ginger and lemon tea, is advised during monsoon to keep flu away. Soups are counted among the safest food options during monsoon.

2.Wash all vegetables and fruits thoroughly, esp green leafy vegetables, cauliflower, broccoli, brinjal, roots and tubers which harbour larvae, worms and dust. Clean them under running water. Steaming them is the best way to get rid of germs. Soaking the greens in salt water for about 10minutes can help remove insects.

3.Avoid eating uncooked food as far as possible.

4.Freshly cooked food and freshly cut fruits and vegetables are the best bet during monsoons.

5.Eat in moderation as the body finds it harder to digest food during monsoons. Garlic, pepper, ginger, hing, jeera pd, turmeric and coriander help enhance digestion and improve immunity.

6.Non-vegetarians should prefer lighter preparations like soups and stews rather than heavy curries.

7.Avoid eating roadside uncooked foods like sandwiches, bhel, chaat, cut fruits, salad opt for steamed or fried food (if you are not overweight).

8. Avoid eating stale or left over food.

9. Clean chopping boards and dust cloths well before use. Wash your hands before handling food, after eating food, after visiting the toilet. Maintain good personal hygiene.

10. Use insect repellents, disinfectants and take precautions to stay away from mosquitoes, files, cockroaches termites etc. Use neem camphor or cloves.

 

Eat healthy to be hale and hearty this monsoon!