Obsity and Cancer Risks-Higher risk for cancers:
The AICR recommends at least these as 4 types of activities:
Household-Mowing the lawn, Vacuuming, dusting
Transport-Walking to and from work, stairs instead of elevator
Recreational-Walk after dinner, hike in the park
This type of activity can prevent colorectal and breast cancers.
Eat red meats in moderations
-less than 18 oz./week
-use lesslean meats-3.5 oz. servings
-avoid high temperature cooking
-limit processed meats including smoked, cured, salted or nitrates added
Fats and Oils:
balance out the saturated and unsaturated fats
add omega 3
Fruits and Veggies
Research has shown that fruits and vegetables protect against a range of cancers (including mouth, pharynx, larynx, esophagus, stomach, lung, pancreas, prostate).
They provide these 4 cancer fighting compounds:
Antioxidants can prevent or even slow down oxidative stress or damage to cells that are introduced by free radicals.
Here's what vitamins can do for you:
Vitamin A-Citrus fruits, bell peppers, kiwi, strawberries
Vitamin C-Carrots, sweet potatoes, pumpkin, spinach, kale, green lettuce
Vitamin E-Sunflower seeds, mixed nuts, whole grain products
Neutralizes free radicals which cause damage to cells
Can be made into vitamin A in the body
Selenium: gluthatione peroxidase garlic, celery, onions, broccoli, cabbage, whole grains, nuts, wheat germ
Zinc: enzyme co-factor legumes, whole grains, peanut butter
Phyto in Greek means "plant"
Lycopene protects againts:
Prostate, breast, lung, stomach and pancreatic cancers and are found in tomatoes, watermelons, pink/red grapesfruits, apricots (processed forms of tomatoes (tomato sauce, paste or juice) are easier to absorb just be aware of how much sodium is added.
Antioxidants, anti-mutagen and anti cancer properties.
Source: red fruits and berries, including grapes, raspberries, strawberries, blackberries, cranberries.
Are powerful antioxidants and found in blueberries, berries, cherries, and red grapes.
They protect against some types of cancers (mouth, pharynx, larynx, esophagus, stomach, lung, colorectal, prostate, and bladder cancers.
Found in cruciferous vegetables, broccoli, cauliflower, cabbage, kale, brussels sprouts, bok choy.
The benefits of fiber!
Fiber helps reduce the risk of chronic disease, promotes regular bowel movement, removes toxic waste from colon in less time, keeps optimal pH in the intestines, lowers cholesterol and regulates blood sugar.