Links between food and cancer prevention have recently been revealed by a huge experiment conducted in Europe. The good news is that the number of cancer cases could be reduced by a third by changes in diet. New discoveries in the largest-ever study have uncovered links between the food we eat and cancer. The consumption of saturated fat has been linked to breast cancer, which is feared by women around the world. Saturated fat is found principally in animal foods such as meat and dairy products so, women should monitor their intake of cakes, cheese, and red meat.

A very low fiber diet has been strongly linked to colonic cancer. By eating more fiber, we can protect ourselves and good sources of fiber include fruit, vegetables, wholemeal bread, brown rice, porridge and beans. Cancer experts have also found consuming fruit and vegetables protect the body from a variety of other diseases. There is also evidence that excessive salt is harmful to the body. The simple findings of this powerful study show that following a healthy balanced diet can help prevent cancer and it is our best defense.

Fortify Yourself

Eat plenty of fruit as snacks. Swap stodgy puddings and cakes full of saturated fats for a bowl of fruit salad with plenty of low fat yoghurt. Include a wide variety of different colored fruit to provide a diverse range of nutrients. Switch to wholemeal bread and have whole grain cereal for breakfast. Eat salad and two portions of boiled vegetables every day.

Anti-Cancer Agents

Berries

Tomatoes

Broccoli

Mushrooms

Soya products

Brazil nuts

Oily fish

Whole foods

Exercise Tip

Some Is Better Than None

You work long hours. You have to take care of the needs of your family. You don’t have time to take any exercise. Right? Wrong! Even five minutes of exercise is better than none at all. But if you take advantage of short breaks during the day to sneak in a few minutes of exercise, you can easily build up to quite a number of minutes during the day. Even if it means a few jumping jacks in the bathroom or walking across the office to speak to a colleague instead of picking up the telephone!

Recipe of the Week

Machhi Kali Mirch

Serves 6

Ingredients

680 g fish fillets

3/4 tsp. salt

1/4 tsp. turmeric

3/4 tsp. cumin powder

3/4 tsp. ground black pepper

2 cloves garlic, chopped

1-1/2 tsp. oil

2-1/4 tsp. fresh lemon juice

Method

Place fish fillets in a bowl, sprinkle with salt, turmeric, cumin, black pepper and garlic, tossing to coat well. Cover and marinate for 20 minutes at room temperature or longer in the refrigerator. Preheat oven to 200°C. Coat the bottom of baking dish with the oil. Place the fish in a single layer and pour the marinade over it. Bake uncovered for 20-25 minutes. The fish should be firm to the touch. Fish is done when it easily flakes with a fork. Sprinkle with lemon juice.

Ask Alva

The problem with me is that when I diet and deprive myself of food, I feel giddy. I have tried going on a diet and I am trying the abdominal exercises which you suggested in your mini-morning workout. Is walking a way of losing weight? I am on a drug called sodium valproate. Is that the reason why I am putting on weight? Please advise. Smita

If you feel the need to lose weight, aim to do this, not through crash dieting, which is making you feel giddy, but by gradually cutting down. Eat 3 healthy low fat meals a day. Cut out fried food, cut out all fats, and cut down on sweets. Make deals with yourself — for example, only eat one treat per day — always say no to second helpings — drink plenty of water and exercise for 20 minutes every morning. Mail me for a copy of my Healthy Eating Guide at [email protected]. Sodium Valproate should not cause you to put on weight, but it can cause drowsiness. You would need to do an awful lot of walking for it to have an effect on your weight, but nevertheless, it is good exercise and I would always recommend it. When you walk, try to spend at least 20 minutes walking at a brisk pace. Alva