Archive for the ‘diet’ Category

Diet and Exercise May Reduce Risk of Cancer

March 23, 2017

There isn’t a day that goes by that the Internet or the print media isn’t bombarding readers with a new diet that prevents cancer.

Every day, there are headlines that bombard readers with various diets that purportedly prevent cancer: “The Diet That Stops Cancer” and “Eating Your Way Out of Cancer.” But what do the hard data really say about lifestyle choices preventing cancer?  Studies have shown that the combination of healthy eating, not smoking, and regular exercise can reduce the risk of heart disease by 80 percent and of stroke and some cancers by 70 percent.

Although no diet has received conclusive evidence of presenting cancer, there are lifestyle choices such as exercise that support conclusions that they can serve as deterrent of cancer.  Even the American Cancer society recommends avoid being overweight and includes being physically active for at least 30 minutes every day.  They also suggest eating a mostly plant-based diet; limiting red meats and avoiding processed meats; limiting alcoholic drinks (two glasses of wine a day for men and one glass for women); and to protect against cancer (Table 1). Other recommendations include avoid sugary drinks, limit consumption of processed foods and eat more vegetables, whole grains, and legumes such as beans.  Limit salt intake to 1.5 grams per day and limit consumption of salty foods, chips, pretzles, smoked or cured meats like salami, baloney, and beef jerky.

Other Cancer Prevention Recommendations

To prevent breast cancer, the ACS recommends at least 150 minutes of moderate-intensity physical activity per week, alcohol intake of one or fewer drinks per day, and maintaining a body mass index (BMI) less than 25 kg/m2. In a study of 2905 women at high-risk for breast cancer, adherence to these three recommendations reduced the risk for breast cancer by 44%.

Perhaps this shouldn’t be all that surprising, given that BMI itself is a risk factor for cancer. Too much body fat triggers insulin resistance, raising levels of insulin and growth factors that promote cancer. Fat also increases estrogen production, which can fuel some cancers, and fat secretes enzymes that promote inflammation.

Numerous medical studies have concluded that avoiding adult weight gain confers protection against certain types of cancer, particularly among nonusers of hormone replacement therapy (HRT). The study found that for each 5-kg increase in adult weight gain, the relative risk was increased 11% for postmenopausal breast cancer among no or low HRT users; 39% and 9% for postmenopausal endometrial cancer among HRT nonusers and users, respectively; and 13% for postmenopausal ovarian cancer among no or low HRT users. For each 5-kg increase in men, the risk for colon cancer increased by 9%. The relative risk for kidney cancer comparing highest and lowest level of adult weight gain was 1.42.

In addition to lowering the risk of cancer, eating a diet that is high in fruits and vegetables is associated with a lower risk for all-causes of death and lower risk of dying of cardiovascular causes such as heart disease or stroke.

Bottom line on diet and exercise and cancer prevention:  Weight gain, lack of exercise, and high alcohol intake are the key factors for leading a healthy lifestyle and decreasing the risk of cancer.

 

 

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Take Care of Yourself-How To Age Gracefully and Healthfully

March 24, 2015

We are living at a time of longevity. We can live longer and live better today than at any time in recorded history. It is possible with good health to live to 80,90, or even 100 years of age.

Start with setting a goal to live as long as you would like. Ask yourself, are you practicing habits today that will get you to that goal of your desired age.

The three areas that you need to keep in mind to achieve your goal.

1. Achieve an ideal weight. You need to get your weight under control. When you reach your ideal weight, make a commitment to remain at that level for the rest of your life. There should be no yo-yo of your weight but you must remain at the ideal weight for the rest of your life.

The best advice I have is to eat less and exercise more. The law of thermodynamics applies to weight loss. The law simply states the net heat supplied to the system equals the net work done by the system. Therefore, you need to consume fewer calories than you burn from exercise or you need to exercise harder and longer in order to burn more calories than you consume. There is no short cut. There are numerous websites that can help you with your diet and give you a ballpark on the caloric burning that takes place with every day exercises. (http://www.freedieting.com/tools/calorie_calculator.htm, http://calorielab.com/burned/, and http://www.myfitnesspal.com/exercise/lookup

2. Proper diet
Eat better quality foods and fewer of them. Eat more fruits, vegetables and good proteins such as lean meat, chicken, and fish. Eliminate soft drinks, deserts, candies and any other foods containing mostly sugar. Stop consuming extra salt. Eliminate any white flower products. Eat smaller portions and eat 4-6 times a day rather than 3 large meals. By taking control of your eating habits, you can take control of other areas of your life.

3. Exercise
A suggested exercise regimen is 200 minutes\week or 30 minutes a day. You can get all the exercise you need by going for a vigorous walk for 30-60 minutes 3 times a week.

You can even get exercise if you declare that you won’t take the elevator up the stairs or you can park your car 3-5 blocks further than your normal parking spot every day.

Bottom Line: set goals for your life regarding health and fitness and be disciplined to stick to those goals for the rest of your life. You need to make a daily plan and work your plan every day. This requires self-discipline but this self-discipline will help with the discipline you will need in other areas of your life.

Exercise and Diet-Two Essentials for Good Health

August 24, 2014

Most American’s, myself included, are looking for methods and ways to be more active an consume fewer calories. There is no short cut to success as you either have to increase your exercise level and calories burned or decrease your consumption of calories to lose weight.
Many people think that if you exercise, you can eat whatever you want. Even though your daily caloric requirement will increase, attention to diet is necessary in order to meet your exercise and fitness goals.

Here are a few guiding points:

• -Meet, but don’t exceed, your caloric requirements. It is easy to overestimate the number of calories burned during exercise and underestimate the number of calories that you consume. Try to modify your diet each day to match your level of physical activity for that same day.
• -Stay fully hydrated throughout the day. Our bodies function poorly with even mild levels of dehydration.
• -Get a daily dose of vitamins. The best sources are always from food. The stress of exercise can increase your need for trace vitamins and minerals that can be found in fruits, vegetables, and nuts.
• -Don’t skip breakfast.
• -Eat more whole grains and less sugar. Think of complex carbohydrates as a “slow release” form of energy to carry you through the day.
• -Eat a power snack one hour prior to exercise. A small cup of yogurt and a handful of nuts would provide the ideal amount of protein and fiber.
• -Minimize alcohol intake.
• -Manage caffeine intake. Consuming caffeine in moderation just prior to exercise can boost performance.

Bottom Line: We all need to be active and increase our activity in order to enjoy good health. For more information go to:

http://www.laparoboticsurgery.com/august-2014-newsletter/#sthash.9TDcdJXg.dpuf

Lose Weight and It May Affect Your Risk of Prostate Cancer

October 28, 2013

Prostate cancer is a slow growing tumor that affects millions of American men. More than 2 million men in the U.S. are prostate cancer survivors. There are 250,000 new cases of prostate cancer discovered each year. Although more than 80% of prostate cancer patients are diagnosed with cancer confined to the prostate gland, the relative 10-year survival rate is 93% for all men regardless of how far advanced is the cancer. Most men are interested in finding out what they can do to prevent prostate cancer. This blog will discuss how exercise may help prevent prostate cancer.

There is new evidence that obesity increases the risk of prostate cancer and, more importantly, regular exercise decreases the risk of prostate cancer. 
Studies of exercise and prostate cancer risk have mostly shown that men who exercise may have a reduced risk of prostate cancer. Exercise has many other health benefits and may reduce your risk of heart disease and other cancers. Exercise can help you maintain your weight, or it can help you lose weight.

A study performed by researchers at the Harvard School of Public Health examined the records of 2,705 men who had been diagnosed with nonmetastatic prostate cancer over 18-years. The men in the study reported the time they spent exercising on a weekly basis. This included running, bicycling, walking, swimming, other sports, and even outdoor work. Men who reported vigorous activity for at least three hours per week had a 61% lower risk of a prostate cancer-specific death, compared with men who exercised for less than an hour per week.

The results of this study suggests that men can reduce their risk of prostate cancer progression after a diagnosis of prostate cancer by adding physical activity to their daily routine.
A little is better than none

The researchers observed benefits at very attainable levels of activity and that the study suggests that men with prostate cancer should do some physical activity for their overall health, even if it is a small amount, such as 15 minutes of activity per day of walking, jogging, biking, or mowing the law\gardening.

There is good evidence that doing vigorous activity for three or more hours per week may be especially beneficial for prostate cancer, as well as overall health. The research shows a significant risk reduction for prostate cancer mortality with increasing vigorous activity.
The study is published online in the Journal of Clinical Oncology.

Decreased physical activity, which may be the result of the cancer itself or the treatment, can lead to tiredness and lack of energy. Regular, moderate exercise can decrease these feelings, help you stay active, and increase your energy. Even during cancer therapy, it is often possible to continue exercising.

If you don’t already exercise, make an appointment with your doctor to see if it’s OK for you to get started. When you begin exercising, go slowly. Add physical activity to your day by parking your car farther away from where you’re going, and try taking the stairs instead of the elevator. Aim for 30 minutes of exercise most days of the week.

Risk of prostate cancer is higher in men who are African American descent or who have a father, brother, uncle, or close relative with prostate cancer. Talk to your doctor about your risk. 
Some men have an increased risk of prostate cancer. For those with a very high risk of prostate cancer, there may be other options for risk reduction, such as medications.

Bottom Line: Prostate cancer is a common malignancy that affects millions of American men. There are risks of increasing prostate cancer and steps you can take like improving your diet and increasing your exercise level that will decrease the risk of prostate cancer.

Eat Your Way To Prostate Health-Prostate Cancer Risk Reduction Through Diet

October 27, 2013

Prostate cancer is the most common cancer in men and the second most common cause of death from cancer in men. (Lung cancer causes more deaths than prostate cancer) Whereas the cause of lung cancer can be clearly traced to smoking, the causes of prostate cancer are less well known. However, there are dietary recommendations that may make a difference.
According to a study by the Mayo Clinic, choosing a healthy diet may be beneficial. 
There is some evidence that choosing a healthy diet that’s low in fat and full of fruits and vegetables may reduce your risk of prostate cancer, though study results haven’t always agreed. If you want to reduce your risk of prostate cancer, consider trying to:
Choose a low-fat diet. Foods that contain fats include meats, nuts, oils and dairy products, such as milk and cheese. In studies, men who ate the highest amount of fat each day had an increased risk of prostate cancer. While this association doesn’t prove that excess fat causes prostate cancer, reducing the amount of fat you eat each day has other proven benefits, such as helping you control your weight and helping your heart. To reduce the amount of fat you eat each day, limit fatty foods or choose low-fat varieties. For instance, reduce the amount of fat you add to foods when cooking, select leaner cuts of meat and choose low-fat or reduced-fat dairy products.
Eat more fat from plants than from animals. In studies that looked at fat and prostate cancer risk, fats from animals were most likely to be associated with an increased risk of prostate cancer. Animal products that contain fats include meat, lard and butter. When possible, use plant-based fats in place of animal fats. For instance, cook with olive oil rather than butter. Sprinkle nuts or seeds on your salad rather than cheese.
Increase the amount of fruits and vegetables you eat each day. Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of prostate cancer, though research hasn’t proved that any particular nutrient is guaranteed to reduce your risk. Eating more fruits and vegetables also tends to make you have less room for other foods, such as high-fat foods. Increase the amount of fruits and vegetables you eat each day by adding an additional serving of a fruit or vegetable to each meal. Eat fruits and vegetables for snacks.
Eat fish. Fatty fish — such as salmon, sardines, tuna and trout — contain a fatty acid called omega-3 that has been linked to a reduced risk of prostate cancer. If you don’t currently eat fish, try adding it to your diet.
Reduce the amount of dairy products you eat each day. In studies, men who ate the most dairy products — such as milk, cheese and yogurt — each day had the highest risk of prostate cancer. But study results have been mixed, and the risk associated with dairy products is thought to be small.
Drink green tea. Studies of men who drink green tea or take green tea extract as a supplement have found a reduced risk of prostate cancer. If you like to drink tea, consider choosing green tea.
Try adding soy to your diet. Diets that include tofu — a product made from soy beans — have been linked to a reduced risk of prostate cancer. It’s thought that the benefit of soy comes from a specific nutrient called isoflavones. Other sources of isoflavones include kidney beans, chickpeas, lentils and peanuts.
Drink alcohol in moderation, if at all. If you choose to drink alcohol, limit yourself to no more than a drink or two each day. There’s no clear evidence that drinking alcohol can affect your risk of prostate cancer, but one study found men who drank several drinks each day over many years had an increased risk.
Maintain a healthy weight 
Men with a body mass index (BMI) of 30 or higher are considered obese. Being obese increases your risk of prostate cancer. If you are overweight or obese, work to lose weight. You can do this by reducing the number of calories you eat each day and increasing the amount of exercise you do.
Bottom Line: If you are concerned about the risk of prostate cancer or if you have a family relative such as a father, brother, cousin or uncle with prostate cancer which will certainly increase your risk of prostate cancer, you may want to consider a dietary modification as I have described which may decrease your risk of developing prostate cancer.

Dubai On Dieting-Gold For Gut Loss

July 30, 2013

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There are so many fad diets on the market but this idea is certainly unique and one of a kind.
Dubai’s government will pay residents in gold for losing those extra pounds as part of a government campaign to fight growing obesity in the Gulf Arab emirate.

For every kilogram dropped by Aug. 16, contestants who register from Friday can walk away with a gram of gold, currently worth about $42 US.

Health officials in Dubai, the commercial hub of the United Arab Emirates, and in neighboring Gulf nations are spending millions to control obesity among their citizens.

Bottom Line: There’s a law of thermodynamics that you have to consume less or burn more calories by exercise to lose weight. There really is no other way to lose those extra pounds. Maybe adding a little gold to equation might just be the magic elixir to inspire the overweight citizens of the UAE to take off a few kilos.

http://www.cbc.ca/news/health/story/2013/07/19/dubai-weight-loss-gold.html

The Skinny On Water-A Convenient Diet Aid

June 16, 2013

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Would you believe that drinking plain water, good ol’ H-2-O can produce a significant weight loss?  It’s as easy as drinking two glasses of water before each meal.  If you drink two glasses of water, it is likely that you will consume 75 less calories at each meal compared to those who do not drink water. 

How does it work?

Water fills the stomach before you start the meal and gives you a feeling of satiety even before you start consuming any food. 

Water also boosts metabolism because your body has to work to bring the ingested liquid to your core temperature.  Those who drink 8-12 glasses of water a day had a higher metabolic rate than those who just drank four glasses a day. 

Bottom Line:  Water is a calorie free appetizer.  It’s also free and it does work and you can expect to lose an additional 6.6 pounds a year.  So drink up…..water that is!

Eating Healthy For Super Bowl

January 31, 2013

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Many of you will be gathering around the TV sets this Sunday for the Super Bowl. This is an opportunity to go wild with poor food choices during the four hours of America’s greatest sports attraction with nearly one of two American’s watching the game and nearly a billion viewers world wide. However, you can decide to eat healthy and I would like to provide you with a few options that will make for a really super healthy Super Bowl.

Sliced Peppers with Salsa
For a homemade alternative to chips and dip, try sliced peppers or other veggie sticks with salsa. Cut up red and green bell peppers and use them as tortilla chips for dipping in salsa. This is a fun way to sneak more vegetables into your diet. You can dip a whole pepper’s worth of “chips” and stay under 50 calories.

Edamame
Go out on a limb and try something entirely different. These green pods, known as edamame, are a popular appetizer in Asian restaurants. It’s fun to open the pods and pop the young soybeans into your mouth. One serving has 122 calories, and 5 g of fat.
Lettuce Wraps
If you’re craving spicy chicken, skip the wings and try lettuce wraps. You can make these at home by wrapping diced spicy chicken and vegetables in a lettuce leaf. Each wrap has 160 calories and 7 g of fat. If you order this appetizer at a restaurant, be sure to share. A plate of four wraps has a total of 640 calories, 28 g of fat, and 650 mg sodium.

Vegetable Soup
Like salad, having a bowl of soup can curb how much you eat during the rest of the meal. The key is choosing a low-calorie option, such as a tomato-based vegetable soup. A 12-ounce bowl has about 160 calories, 3.5 grams of fat, and 1,240 mg sodium. Stay away from cream-based vegetable soups, which are higher in calories and saturated fats. When buying canned soup, look for those marked “low in sodium.”

Shrimp Cocktail
Shrimp cocktail is very low in saturated fat and calories. It’s also a refreshing source of omega-3 fatty acids, which promote healthy circulation. To keep the calorie count low, stick to tomato-based sauce. A serving of shrimp with cocktail sauce has about 140 calories.

Stuffed Mushrooms
Stuffing mushrooms instead of potato skins helps keep the portion size down. Mushroom caps filled with cheese and breadcrumbs have less than 50 calories each. That means you can eat half a dozen and still keep your appetizer under 300 calories, along with 19 grams of fat, and 720 mg of sodium.
Beef Skewers
When you’re craving a meaty appetizer, opt for beef skewers. In Asian restaurants, this may be listed as beef satay — skewers of beef with peanut sauce. At home, you can grill skewers of lean beef with onions, garlic, hoisin, soy, and barbecue sauce. A quarter-pound serving has about 130 calories, 5 g of fat, and 803 mg sodium.

Crab Cakes
Blake recommends using appetizers to work in healthy foods you might be eating too little of. Seared crab cakes offer an appealing way to get more seafood into your diet. Served with chili sauce, a typical crab cake has about 300 calories, 20 g of fat, and 960 mg sodium.

Spinach Salad
The best appetizers are low in calories, but satisfying enough to curb how much you eat during the rest of your meal. Salads made with spinach or other leafy greens do this very well. Studies suggest you’ll eat about 10% less during a meal if you start off with salad. A cup of fresh spinach with a tablespoon of vinaigrette has about 80 calories.

Vegetable Kabobs
Grilled vegetable kabobs offer a nutritious, low-calorie alternative to fried onions. If this isn’t on the menu, ask for a side of grilled vegetables as your appetizer. Veggie kabobs are also easy to make — try skewering onions, red and green bell peppers, mushrooms, tomatoes, and zucchini. Brush with a lower-fat garlic and herb marinade. Two large kabobs will have about 75 calories.

I don’t care who you root for or what will be the outcome of the game. I do hope you practice healthy life styles and consider a consuming healthy food during the game.

This article was modified from WebMD, Best and Worst Appetizers.
http://www.webmd.com/diet/ss/slideshow-best-and-worst-appetizers?ecd=wnl_din_013113&ctr=wnl-din-013113_promo_1&mb=

Diet and Cancer

December 7, 2012

The scientists and doctors are telling us repeatedly that weight loss and exercise will give you a leg up on protecting you against many kinds of cancer. It is estimated that 1\3 of all cancers can be prevented by maintaining a healthy weight, eating a plant-based diet, and being physically active.

If you don’t smoke, controlling your weight is the most important thing you can do to reduce your risk of cancer. More than 100,000 cases of cancer a year could be prevented if people maintained a healthy weight.

But now only does ideal weight make a difference but also the food that you eat. People who eat vegetables, beans, fruits nuts, and whole grains, olive oil and fish have fewer cases of cancer and heart disease.

For example cooked tomatoes, such as in tomato sauce, contain large quantities of lycopenes, which may help prevent prostate cancer.

Diets high in fiber from whole grains helps protect against cancer.

And now some good news. Coffee appears to lower the risk of uterine cancer and colon cancer. Men and women who drink four or more cups of coffee a day have a lower risk of colon cancer.

Bottom Line: Look at the dietary big picture. Think color. Your plate should have a rainbow of colors: green lettuce, red tomatoes, pink salmon, ruby-red cranberries, bright orange sweet potatoes, and blueberries for desert.

Tips On Good Health-Get Moving

October 27, 2012

Go to the mall and look around. You are likely to see obese young boys and girls who are eating fast food at the food court. They are inactive, eating unhealthy food, and developing a life style that will lead to such illnesses as diabetes, heart disease, high blood pressure, high cholesterol levels, and arthritis. American medicine needs to step up to the plate and get Americans eating a healthier diet and doing more exercise. I hear so many of my patients telling me that they don’t have time for exercise. Here’s a few ideas that even the busiest man or woman can do nearly every day.

Here are some tips for adding more activity to your lifestyle:

Take the stairs instead of the elevator. I don’t know who said it but it is true that you can tell a man or woman’s health by what they do by twos: climb the stairs or take pills!

Walk whenever you can, instead of driving. Even if you drive park several blocks away from your destination and walk a few blocks.

Get off the bus a stop early.

Stand up while talking on the phone. Not only is this better exercise but it puts more energy in your voice.

Lose your TV remote control–get up to change channels.

At work, use lunch hours to take a walk around the building.

Make social occasions more active–instead of dining out to eat, go bowling or dancing!

Bottom Line: Most of the illnesses that we have are related to a poor diet and a lack of exercise. You can stop many of the medications that are prescribed for high blood pressure, high cholesterol and diabetes by improving your diet and daily exercise. So eat right and get moving.