Note: The contents of this blog are for informational purposes only and should not be construed as medical advice or substitute for professional care. For medical emergencies, dial 911!
Let's face it, there is no "secret" to losing weight. It's simple -- bank less calories than you spend and the weight will come off. You don't need to take pills or buy into the latest diet craze. Common sense is all you need.
I spoke with my oncologist the other day about my own weight loss -- I have lost nearly 14 pounds since the beginning of May, thanks to a no-sweets, low-sugar, low-fat, water-only diet with an emphasis on high fruit and veggie intake. Now this is no temporary diet. This is for life. My goal was never to lose a bunch of weight and then go back to eating junk -- I just wanted to shed a few cancer treatment-induced pounds while embracing a brand new healthy lifestyle.
My doctor was proud of my progress and shared his too -- he's lost eight pounds by cutting 500 calories from his diet each day. It sounds like a lot but this can be accomplished by cutting down on portions, giving up soda, and ditching high-calorie snacks. Observing the physical changes we both had made, he announced to the medical students in the room with us at the time that weight loss is not so hard -- well, maybe mentally hard, but not physically. He talked with his students about how to advise overweight patients -- surely a large percentage of people they see -- and reminded them of this formula: take in less than you spend. They nodded in agreement. And we moved on to other topics. There really was nothing more to say. Simple, I tell you. Give it a try.
Ahh, the feeling of the sun's rays on the skin can be so refreshing. Well, as long as you keep that exposure to a certain level and don't overdo it during the bright afternoon hours. A nice side benefit? Sunlight helps your body naturally produce its own Vitamin D.
But did you know that getting the proper amount of daily vitamin D may help you ward of cancer as well? In a recent spate of research, scientists found that 250,000 cases of colorectal cancer and 350,000 cases of breast cancer could be prevented every year around the world by having those affected with these cancers increase their vitamin D intake. Specifically, vitamin D3.
It's quite a statement to say that 600,000 cancer cases per year could be eliminated by increasing vitamin D intake, but that's the conclusion here. Pardon me while I walk outside and get some sunlight for 10 minutes.
Are you a fan of eggplant, blueberries or red seedless grapes? If you, listen up -- these dark-colored fruits and vegetables, according to new research, may help protect you against colon cancer.
I'm of the mind that blueberries harness one of the best arsenals of natural cancer-fighting nutrition known to the planet, so it's good to see a new study reiterate this fact. Ever try fresh blueberries on top of 100% whole-grain waffles? Makes an excellent breakfast, while at the same time giving your body a shower of anti-cancer nutrition.
Evidence has shown in the past that anthocyanins (the dark color compounds in some fruits and veggies) can slow the growth of colon cancer cells by 50 to 80 percent. This just in -- they taste fantastic as well.
If you're in the mood for upping your antioxidant levels -- antioxidants can cancel out the cell-damaging effects of free radicals, thus lowering the risk of cancer -- here's one quick and easy tip for you: keep your watermelons warm.
Research shows that watermelons stored at room temperatures have much higher levels of antioxidants (beta-carotene and lycopene) than those kept chilled in the fridge. Warm watermelons are even better than fresh-picked melons.
One caution: once cut, watermelons must refrigerated. So try to enjoy your watermelons as soon as you slice and dice them. Then keep your leftovers cool.
Colon cancer kills an estimated 600,000 people globally each year. according to the latest statistics. How are some of those future cancer deaths going to be prevented? In another arrow in the quiver regarding the importance of proper food and nutrition, a new survey says that diet plays a very strong role in the development of colon cancer.
Specifically, a "Western" diet that consists of fat read meat, processed foods and refined sugars is among (if not) the worst diet you can force upon the body. It continues to be no surprise, then, that cancer rates that loom larger every year are the resultant effect. Eve with genetic predisposition t cancer, the human body was not made for the junk a Western-type diet provides.
I like this quote by Jeffrey Meyerhardt of the Dana Farber Cancer Institute in Boston, Massachusetts: "It's not really increasing the amount of fruits and vegetables, but really trying to reduce the amount of red meat intake and fatty foods and sugary 'desserty' [sweet desserts] foods, that seems to be protective for colon cancer recurrences and survival."
With cancer being more and more understood as a result of genetic and environmental variables, it's quite surprising to see that half of all citizens in Britain do not understand the links that occur between one's diet and the possibility (or even treatment) of cancer.
This from the World Cancer Research Fund (WCRF), which recently conducted a poll that concluded with the percentage of those that were unfamiliar with the connection between unhealthy foods and cancer -- a staggering 46% of those polled in Britain. I'm sure that same percentage (or even higher) would exist in the U.S.
Lifestyle choices are so varied these days (from extremely good to incredibly bad) that it's no surprise the cancer rate in industrialized countries is soaring. Education is then action is key, not staying uninformed and in the dark. What will you do?
There are countless methods we can use for optimizing our health. Each of us can surely rattle off a bunch right now. Give it a try. Quick. Name three actions you can take to improve your body, your mind, your soul. Good. Now remember what you picked -- and make each one happen.
In a recent newspaper article, one journalist listed 25 ways to live a healthy life. They're all super ideas. But I only have space today for seven. Here they are. Stop back in two weeks, and I'll give you another seven. Keep your weight in check
Make sure your weight is appropriate for your height, age, sex, and body frame. The American Institute for Cancer Research reports that having an ideal body mass, eating properly, and exercising can reduce the risk of cancer by 30 to 40 percent.
One in five Americans will get skin cancer. Those are scary statistics, but the first step in fighting any condition is knowing about it and how to prevent it. Obviously, one of the main things you need to do when you have skin cancer is protect yourself from the sun, but your diet also plays a key role. Here are some suggestions for avoiding skin cancer through eating:
Cut back on alcohol -- heavy drinkers are 65% more likely to get skin cancer
Polyunsaturated fats are considered a good fat, but they can also weaken your immune system so don't assume you can go crazy on the vegetable oil
Antioxidants are consistently linked to a decreased chance of cancer. To up your antioxidant intake, try to eat lots of the following: berries, oranges, spinach, grapes, kale, broccoli, beats, red peppers, carrots and much more. If you already have a healthy diet full of fruits and veggies, you probably won't need to make any changes.
Dr. Richard Wender, president of the American Cancer Society, took questions from readers as part of the New York Times feature on cancer last week.
Here is an interesting question from a reader about the role of antioxidants. Leanne asks about the use of antioxidants and other supplements during cancer treatment, specifically whether they are harmful and whether they can reduce the effectiveness of some chemotherapies.
Dr. Wender responds that "the same steps that help to prevent diabetes and heart disease also help to reduce your risk of cancer. First, maintain a healthy body weight and engage in regular exercise. Eating a diet rich in fruits and vegetables is a good idea, but it is not as effective in preventing cancer as having a normal weight. Avoid tobacco and excess sun exposure."
"Although studies of supplements have hinted at some value for certain cancers, the overall value appears to be much smaller than the lifestyle steps I have listed."
The folks at Canyon Ranch in Tucson, Arizona told me all about the merits of flax seed. They told me to sprinkle it here, sprinkle it there, sprinkle it everywhere. While at this desert destination, I did just that. I dipped into the bowls of flax scattered at all dining locations, and I topped my bagels, cereals, salads, and more with this powerful substance. As soon as I got home from this little slice of paradise, I bought my own personal container of flax. I promptly placed it in my refrigerator, have used it a few times, and just recently realized I'd forgotten why exactly it's so good for me.
I've done some research, and now I know a little more about this thing called flax -- and I remember why it must become a part of my everyday life.
Flax, also known as Common Flax or Linseed, is an annual plant that grows to 120 cm tall, with slender stems. Native to the region extending from the eastern Mediterranean to India, its leaves are green, its flowers blue, its fruit round and containing glossy brown seeds. Grown for both its seeds and its fibers, parts of this plant are used to make fabric, dye, paper, medicines, fishing nets, and soap. The seeds, like what sit in my refrigerator, come in two forms -- brown and yellow or golden. The yellow, golden variety is the one most often consumed.
According to a study in the British Journal of Cancer, eating a grapefruit every day could raise the risk of developing breast cancer in post-menopausal women by almost a third. This study came from researchers at the University of Southern California and the University of Hawaii.
Grapefruit is thought to raise the levels of estrogen by inhibiting cytochrome P450 3A4, which metabolizes estrogen, according to the researchers.
Some researchers say more work must be done on this topic, as the relationship between cancer risk and specific foods continues to be poorly understood.
I recently received an e-mail from a friend, about a friend of hers who has just been diagnosed with throat cancer. After a little thought about the content of her message, I sat down and typed a response. I share our back-and-forth communication with you today because it may help you, a friend, a family member, someone. And it may motivate some of you to contribute your own wisdom on the topic. If it does, by all means -- please share by leaving a comment.
Jacki,
Hope all is well with you. Nick and I have a close friend that has recently been diagnosed with cancer. It's in his throat and neck area. He had his tonsils removed and showed they are the source of the cancer but he will still be undergoing chemo and radiation.
The reason I am reaching out to you is because I wondered if you had some good recipes for keeping your energy levels up during chemo and radiation. He said he needs to eat a lot of protein -- I want to make him some things, or buy the right food for him that are high in protein -- what should I be doing? How can I help? His throat is going to be very sore due to the location of the cancer and eating is going to be an issue. What do you suggest?
Brussel sprouts contain good amounts of vitamin A, vitamin C, folic acid and dietary fiber. Moreover, they are believed to protect against colon cancer, due to their containing sinigrin. They contain three types of phyto's, all shown to have either protective qualities against cancer, or enzyme producing qualities that have been shown during research to fight cancer cells in different ways.
When boiling foods they tend to lose some of the vitamins and nutrients into the water. So here is a roasted brussel sprout recipe that is very easy to prepare and the brussel sprouts keep their natural nutty flavor.
Vicki's Roasted Brussel Sprouts 1 lb Brussels sprouts 2 tablespoons olive oil 2 cloves garlic minced 1/2 onion cut into thin slices 1 teaspoon salt 1 teaspoon black pepper
Preheat oven to 425 degrees. Toss all the ingredients except for the onions in a large bowl to evenly coat the brussel sprouts. Pour brussel sprouts onto a baking tray and spread apart. Bake for 20 minutes then stir or flip and add the onions and bake for 20 minutes more.
Studies show that diets high in fiber and low in fat can help prevent cancer. Like tofu, tempeh is made from soybeans, but tempeh is a whole soybean product with different nutritional characteristics and textural qualities. It has a higher content of protein, dietary fiber and vitamins compared to tofu. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Here is a simple way to prepare tempeh that both kids and adults love.
Vicki's Spicy Tempeh Soft Tacos Serves 4
1 block tempeh crumbled 1/2 vegetable broth or water 1 red bell pepper chopped 1 onion chopped 1 tbsp chili powder 1 tbsp garlic powder 1/2 tsp cayenne pepper (can leave out if you don't want spicy) 2 tbsp olive oil 1 cup cooked black beans or pinto beans drained 1 tomato chopped handful chopped lettuce grated hard soy cheese if you want vegan or cheddar if vegetarian 8 whole wheat tortillas
Recipe directions
Saute the tempeh in the olive oil on medium low heat for about 3 minutes. Add red pepper and onion and continue to saute for about 5 minutes more. Add the spices, 1/2 cup broth or water and the beans and cook for about 5 minutes or until most of the liquid has evaporated.
Serve in the tortillas with the chopped lettuce, tomato and cheese.
Let's face it, there is no "secret" to losing weight. It's simple -- bank less calories than you spend and the weight will come off. You don't need to take pills or buy into the latest diet craze. Common sense is all you need.
High in protein and low in fat and cholesterol, this healthy recipe is one worth trying. It's easy too. I love easy.
If you're in the mood for upping your antioxidant levels -- antioxidants can cancel out the cell-damaging effects of free radicals, thus lowering the risk of cancer -- here's one quick and easy tip for you: keep your watermelons warm.
There are countless methods we can use for optimizing our health. Each of us can surely rattle off a bunch right now. Give it a try. Quick. Name three actions you can take to improve your body, your mind, your soul. Good. Now remember what you picked -- and make each one happen.
One in five Americans will get skin cancer. Those are scary statistics, but the first step in fighting any condition is knowing about it and how to prevent it. Obviously, one of the main things you need to do when you have skin cancer is protect yourself from the sun, but your diet also plays a key role. 
Dr. Richard Wender, president of the American Cancer Society, took questions from readers as part of the New York Times feature on cancer last week.
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I recently received an e-mail from a friend, about a friend of hers who has just been diagnosed with throat cancer. After a little thought about the content of her message, I sat down and typed a response. I share our back-and-forth communication with you today because it may help you, a friend, a family member, someone. And it may motivate some of you to contribute your own wisdom on the topic. If it does, by all means -- please share by leaving a comment.
Brussel sprouts contain good amounts of vitamin A, vitamin C, folic acid and dietary fiber. Moreover, they are believed to protect against colon cancer, due to their containing sinigrin. They contain three types of phyto's, all shown to have either protective qualities against cancer, or enzyme producing qualities that have been shown during research to fight cancer cells in different ways.
Studies show that diets high in fiber and low in fat can help prevent cancer. Like tofu, tempeh is made from soybeans, but tempeh is a whole soybean product with different nutritional characteristics and textural qualities. It has a higher content of protein, dietary fiber and vitamins compared to tofu. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Here is a simple way to prepare tempeh that both kids and adults love.
