ANTI-COLORECTAL LIFESTYLE PART II

More changes you can make in your lifestyle to help prevent colorectal cancer.  See part I below.

• Limit alcohol.  If you drink, cut way back.  Studies have shown that people who average 2 to 4 drinks a day have a 23% higher risk than those averaging less than 1 drink a day.  (Personal note:  I have never drunk alcohol but still had colon cancer.  Again, I have serious digestive system issues which probably caused mine.)
• Exercise.  Sedentary people are about twice as likely to develop colorectal cancer as highly active exercisers.  Aim for at least 30 minutes of moderately intensive exercise a day.
• Maintain a healthy weight.
• Don't smoke.  Researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer.  Women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the Journal Digestive Diseases and Sciences.

Trust me, this is a disease you don't ever want to deal with.  Do what you can to prevent it!

WEIGHT AND CANCER

Disclaimer: I am 5' 6" tall and have never weighted over 150 pounds in my life, except for pregnancies. I have survived breast cancer, colon cancer and am currently doing well with leukemia. I know that you don't have to be overweight to have cancer.

To say that everyone who gets cancer is overweight would be a vast exaggeration.  However, according to research by the American Cancer Society, obesity does raise the risk of postmenopausal breast cancer, colon, esophageal, kidney, pancreatic, uterine, and other cancers.  Just one more big reason to watch what you eat and to keep your weight under control.  Make changes to your diet gradually and lose that excess weight.  Not only will you feel better, you may be reducing your chances of getting a nasty cancer.  Cut back on fast food, eat more fruits and vegetables, etc. Make a lifestyle change in your diet!  The life you save could be your own!

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'WATCHING YOUR WEIGHT?'

Maybe you aren't dieting but just 'watching your weight'. Here are a couple of simple things to keep in mind to help keep your weight stable.

•  Pay attention to fat and calories in what you eat. This goes for meals and snacks. Are you aware that many low-fat foods are high in calories? Calories are calories no matter what type of food they are in.
• It takes the body approximately 20 minutes to feel full after you eat. It pays to wait a few minutes before going for second helpings. After a few minutes, you may realize you are no longer hungry.

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'LET FOOD BE YOUR MEDICINE' Xl

This is the last of the post in this series of how food can work as foods in our body keeping us healthy and giving natural good health. If you have never thought much about what you eat, I hope these posts will cause you to consider your diet and improve it if necessary. Happy, Healthy Living!

The last on our list is nuts. There are numerous studies that show nuts to be helpful in controlling blood sugar, supporting cardiac vascular function, and even weight. Nuts are handy in several ways. They are easily portable (I throw a few in a snack baggie when traveling), and versatile. In addition to enjoying alone, they are great in yogurt, smoothies, cereal, salads, casseroles, etc.

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WEIGHT RELATED DEATHS

Being overweight does matter. I'm not talking fifteen or twenty pounds but being seriously overweight. Check out these numbers below.

We Americans should pay more attention to our diets, eat healthier, exercise, and take care of our health. The latest numbers show that over 280,000 to 350,000 Americans die annually of weight related diseases.  A public health study found that 1 in 5 deaths in America were weight related. That is so sad because in most cases, yes, there are exceptions to everything, we can have control over our weight.  Is it time to take your health and your weight into your own hands? You can start by making small changes and work your way up to the bigger ones.  But do something.  There are many suggestions on this blog of how to improve one's diet; check them out.  The life you save just might be your own!

Note: This is a repost from 2022.

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WHAT IS FIBER AND WHY IS IT IMPORTANT?

Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber, which is found in plant-based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:

1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.

Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):

• Managing weight - fiber helps to make us feel fuller and more satisfied therefore we will do less overeating at meals and less snacking.
• Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
• Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.

We should strive for 20 to 35 grams of fiber a day. 

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#6 HEALTHIEST FRUITS - AVOCADOS

 Continuing our list of the healthiest fruits compiled by scientist and found in a health journal I picked up in my oncologist's office. I don't know if you consider avocado a fruit or a vegetable, but it is categorized as fruit. Without further ado from me, below is the quote from the health journal.

"Avocados are unique fruits that are high in heart-healthy fats and fiber and low in carbohydrates. Half an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making it a smart choice for those on low-carb diets. The fruit's monounsaturated fats have been shown to help promote healthy blood lipid levels, and they contain significand amounts of vitamin C, vitamin E, folate, and magnesium. Studies suggest that eating avocados supports blood sugar regulation, weight management, and heart health."

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#4 HEALTHIEST FRUITS - RASPBERRIES

Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list.  Below is the quote from the Health Guide list I picked up in my oncologist's office.

"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount.  Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."

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FOODS YOU CAN EAT UNTIL FULL

Are you constantly watching how much you eat, always on a diet, and always hungry?  Well take heart, there are foods you can eat until you are full without gaining weight.  In fact, most vegetables, fruits, grains, etc fall into this category.  Now remember, we are talking foods eaten raw, steamed, or prepared without added fat, frying, etc.  The following is a partial list of what are known as negative calorie foods; foods that you can eat without adding calories and thus weight gain to your body.  In other words, your body uses up whatever calories it takes in just to digest these foods.

• apples (not apple pie; raw apples!)
• black beans
• broccoli
• carrots
• celery
• cucumbers
• grapes
• kidney beans
• lettuce
• oatmeal
• whole-grain pasta
• pineapple
• brown rice
• tomatoes

Again, this is a partial list but I'm sure you get the idea.

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ALMONDS FOR WEIGHT LOSS?

Can you believe it? Studies have shown that people who eat a serving of almonds at least twice a week are less likely to gain weight! Almonds are high in calories so eat no more a small handful a day. There are various types of almonds available, but you should stick to the whole roasted ones and avoid the candy-coated ones! Here are more benefits of almonds:

• Almonds are also high in vitamin E, an antioxidant that fights the effects of the sun.
• Almonds are high in monounsaturated "good" fats that help to lower cholesterol. When you add almonds to your healthy, low-fat diet, you can reduce your chances of heart disease by 30% to 45%. Stay away from salted almonds though as salt may raise your blood pressure.
• Almonds are a quick source of protein. 1/4 cup of almonds provides as much protein as an egg.

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EATING TO CONTROL STRESS - PART 4

Continuing my posts on 'Eating to Control Stress' we get into another category of foods and that is whole-grains. Yes, whole-grain cereals such as oatmeal, whole-grain breads and pasta can help you reduce stress. Dr. Judith J. Wurtman, co-author of The Serotonin Power Diet has stated that serotonin can only be made when we have certain building blocks in our bloodstream. In order for tryptophan, vitamin B and omega-3 fatty acids to assist in the production of serotonin, you need carbohydrates. Carbs slow down the digestion process, giving the body time to release that feel-good chemical known as serotonin. Note: Be sure you are choosy healthy whole-grain carbs to avoid that big stressor - weight gain!

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DOES EATING FAT MAKE YOU FAT?

For decades we were told how important it was to give up fat, especially if you wanted to lose weight. Dr. Walter Willett, noted nutritionist and chair of the Department of Nutrition at the Harvard School of Public Health has said, "The whole idea that reducing fat intake is the most important thing you can do was never supported by any good evidence." That said, there are different types of fats and some should be avoided.

Trans fats, usually listed on food labels as 'partially hydrogenated oils' are artificially manipulated fats that food producers use to enhance the shelf life of processed foods and these fats should be avoided. Studies have shown they raise LDL 'bad' cholesterol which usually leads to heart disease. As I always say on this blog, any foods that are artificial or artificially manipulated are not good for the body.

Polyunsaturated fats, including omega-3 fatty acids that are found in olive oil and some fish, are very good for ones health. Polyunsaturated fats have been shown to reduce the risk of heart attack and stroke.

Saturated fats found in red meat, cheese and butter, are better than trans fats but not as good as polyunsaturated fats.

As you can see, fat is not just fat. However, we need some fats to be healthy so totally eliminating fats from your diet is not a good thing.

Gary Taubes, whose internatinal best-seller Good Calories, Bad Calories has said the idea that eating fat makes you fat drove national nutritional policy for decades and may have contributed to our current health problems as everyone rushed to replace fat with carbs.

Choose your fats wisely and you won't gain weight.

SLOW DOWN AND ENJOY YOUR FOODS

We live in a fast-paced society that tends to make us rush through everything including our meals. That is a bad idea! We should eat slowly and savor our food. When you eat slowly, you eat smaller portions. That is good for weight control and your health. Scientific studies have shown that we are influenced by our friends and family's eating habits. Be the one in your group to influence others. Eat meals in a casual, non-rushed atmosphere and speak up to eat in healthy restaurants or prepare healthy meals at home. Once you have ruined your health, it is almost impossible to get it back!

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MORE REMINDERS WHY YOU SHOULD EAT A HEALTHY BREAKFAST

Health experts are constantly telling us to eat a healthy breakfast and I have written about it several times on this blog. Just in case you still aren't convinced it is the best and healthiest way to start your day, here are a few reminders:

• Those who eat a healthy breakfast are more focused and alert throughout the day.
• Those who eat a healthy breakfast are better able to maintain a healthy weight!
• Those who eat a healthy breakfast are more likely to eat a healthy diet when they see how much better they feel eating a healthy breakfast.
• Eating breakfast tells your body you are awake, and it needs to come out of its nighttime hibernation mode.

These are just a few reminders, there are many more. Notice we are talking a healthy breakfast here. Coffee and a donut do not make a healthy breakfast and should not be your regular morning routine. If you want to go that route, have a "healthy" muffin with a piece of fruit rather than a donut. Healthy is quotation marks here because not all muffins are healthy. Most commercial muffins are 2 to 3 servings instead of one and are often loaded with sugar and other unhealthy carbs. Eat a regular sized muffin that is made with whole-grains and fresh fruit or berries.

Pictured are some healthy breakfast options. But remember you need protein, too. Perhaps a piece of lean ham, an egg, or low-fat, low-sugar yogurt or a glass of low-fat milk.

LOVE CHOCOLATE? YOU NEED TO READ THIS!

I love chocolate.  I could probably be considered a chocoholic and I make no apologies for that!  So I was very happy when I saw this information out of the University of California, San Diego!  They have found that those people who regularly enjoy chocolate weigh 5 to 7 pounds less than those who skip chocolate entirely.  They don't know why yet and are planning further studies into that aspect.  But hey, I am just happy with that little tidbit.  So go ahead and have an ounce or so a day of dark chocolate if you wish.  Remember that dark chocolate is rich in heart-healthy antioxidants!

Warning:  Do not overindulge!  You can turn anything good into something bad by overindulging.  And remember to go for the dark chocolate.  So called white chocolate is not chocolate at all and in most cases the lighter chocolate is higher in fat and sugar.  You can read more about types of chocolates by checking out the archives of this blog.

CAN EATING SOUP HELP YOU LOSE WEIGHT?

Can eating a bowl of soup a day help you to lose weight?  According to Dr. Maoshing Ni, a Natural Health Specialist, it can.   Dr. Ni notes that obesity is on the rise worldwide and that obesity leads to an increase in such diseases as heart disease, stroke, cancer, and diabetes, all diseases to be avoided.  He says that eating at least one bowl of nutritious low-sodium soup a day will nourish you and flush waste from your body.  Note: The key here is nutritious low-sodium and I add low-fat soup!  A huge bowl of a rich soup loaded with butter, cream, etc is not what we are talking about.  And homemade soup is best as you can control the ingredients that go into it.  The good thing about soup is that you can make a large pot of it, freeze some in separate containers and have it handy for when you want it.  Not only is it healthy, it is easy.

Dr. Ni says that people who eat soup at least once a day lose more weight than those who eat the same amount of calories but do not eat soup.  Something to think about!

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PROTEIN AT EVERY MEAL/SNACK

Did you know you should have a little protein at every meal and every snack?  Even if you eat an apple, add 2 or 3 almonds, a spoonful of fat-free plain yogurt, etc.  This is especially important for diabetics but is good advice for anyone.  This will even help you control your weight as protein helps to stabilize your blood sugar and helps to stave off those horrid hunger pangs.  Some good sources of protein are lean meats, eggs, nuts, tofu, low-fat cheese, fat-free plain yogurt, etc. Many vegetables are also good protein sources. See the photo below for some of them.

WHY BREAKFAST?

If you are a regular reader of this blog, you know I always stress eating a healthy breakfast.  In fact that is one of the major points in the last several posts about making a commitment to your diet and health.  To be honest with you, I was never much of a breakfast eater earlier in my life.  Once my health situation, diabetes, required me to eat breakfast I discovered that it is easy to eat a healthy breakfast, it has improved my overall health, and it really does cut back on snacking and overeating throughout the day.  So for those of you who are like I used to be, I will keep nagging at you to make the change!  Below are a few of the reasons why eating a healthy breakfast is important:

• Better performance at work, school, etc.  Studies have shown that those who eat breakfast have a more positive attitude toward their work or school causing them to perform better.  A Boston study showed that children who started eating breakfast raised their test scores significantly and were late and/or absent less.
• Better nutrition overall.  Skipping breakfast can make it hard to get all the nutrients the body needs on a daily basis.  People who eat breakfast get more of the needed nutrients.
• And here is the big one!  Those who eat breakfast have better weight control.  When you eat a healthy breakfast, your body's metabolic rate revs up first thing in the morning.  This allows your body to burn calories faster than if you skip breakfast.  It is a proven fact that breakfast eaters maintain their weight more easily without those roller coaster ups and downs.

Once more allow me to remind you, we are talking healthy breakfast!  Not coffee and donuts!

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WATER AND DIETING

 

Probably anyone who has ever dieted realizes you have to drink lots of water!  A study from researchers at Virginia Tech University shows that the dieters who drank 2 cups of water before meals lost 15.5 lbs over 3 months.  Those who drank the water had a 44% increase in weight loss over those who did not drink the water.  Now why wouldn't anyone want to do something so simple to shed a few excess pounds?

AN EASY WAY TO PREVENT OVEREATING!

One of the simplest things you can do to help prevent overeating throughout the day is to eat some protein and potassium at breakfast!  Not all breakfasts are created equal.  Gobbling down a doughnut or a similar item is not the same as having a healthy breakfast.  Research proves that including protein in your breakfast is key to feeling full longer keeping you from snacking and eating more throughout the day.

One interesting study shows that dieters who ate eggs (protein) for breakfast lost more weight and had more energy than those who ate a bagel (starchy) with the same amount of calories.

Potassium, found in most fruits and vegetables, is also important at breakfast since it offsets the bloating effects of sodium (salt).

Some breakfast combinations to try are:

• A whole-grain waffle with some part-skim ricotta cheese and sliced banana.
• Cantaloupe and low-fat cottage cheese.
• A smoothie with 1/2 cup fat-free yogurt, 1/2 cup skim or soy milk, 3/4 cup fresh fruit or berries, and 4 to 6 ice cubes.

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