Cancer is one of the world’s biggest killers, but following a healthy diet and making lifestyle changes can prevent up to 85 percent of all cancers, according to the World Health Organisation. So, cut your risk by making good choices for your body.
Five Star Eating
Smoking contributes to one third of all cancers — so quit smoking. And fruit and vegetables contain natural components that protect the body from disease and fight cancers. Eat up to five portions of fresh fruit and vegetables every day, although eating up to eight portions is even better. Include in your diet, broccoli, Chinese kale, and watercress. Add it to sandwiches and salads. Recent US research indicates that it helps protect against breast cancer.
Drink Water
Your body’s favourite drink of all! Studies have shown a link between reduced intake of water and cancer. Drinking lots of water helps the body to eliminate waste material.
Exercise
Contemporary diets and lack of exercise are now linked to causing obesity and cancer. Email me for my mini-morning workout at [email protected], as you should aim to exercise 20 minutes every day.
Lifestyle Choices
Give up smoking — it may sound elementary, but one third of all cancers are due to smoking. Get sufficient sleep, as long-term tiredness reduces the body’s immunity. Reduce stress by taking exercise. Take care of your body and it will take care of you!
Join Me in My Weekly Task
Test your upper body strength.
How? Do as many knee bent press-ups as you can. Kneel on all fours, bend your elbows, and touch the floor. Then straighten the arms and repeat.
Why? To test your physical fitness. 20 is good. 10-21 Average. 9 Fair. Below 4 — Poor. Don’t worry if your score is poor, but go to my website for my mini-morning workout.
Low Fat Recipe of the Week
Japanese Soba Noodle Salad
Serves 6
Ingredients
450 g soba noodles
3 scallions, minced
2 tbsp fresh parsley, chopped
45 ml lemon juice
1 tsp. fresh ginger, grated
1 tsp. garlic, pressed
2 tbsp yellow or white miso paste
2 tsp. sesame seeds
Method
Cook soba noodles in a large pan of boiling water about 5 minutes. Drain and rinse with cold water. Combine noodles, scallions, and parsley in a bowl. Combine next 4 ingredients in a separate bowl. Then mix in miso, working out the lumps with the back of a spoon. Thin if necessary with a little water, drop by drop. Combine with noodle mixture and chill. Garnish with sesame seeds.
Weight Watch
Stressed out and hungry at work? Do you have a hard time saying no to the cookies, donuts and other goodies your co-workers bring in? Here are a few more suggestions you might try:
If someone brings in goodies, don’t take any leftovers back to your desk. You won’t be able to resist later in the day, especially if the snack is handy and you can eat it in privacy. If you eat the cookie or donut in the presence of your co-workers, you’ll be more likely to stop at just one.
Don’t plan your lunches on the day. It’s better to plan your lunch menu the weekend before, so you can go to the supermarket to get the items on your list.
Ask Alva
My real problem is snacking and also I hate exercise. I want to lose weight this summer. I am 30 and my weight has gone up to 90 kilos. Hanna
Get yourself organised! Plan your meals — snacking is not so bad! If you recognise that you like to snack, plan healthy snacks and take them to work with you. Instead of crisps in the evening, eat popcorn. Instead of biscuits, eat fruit. Loads of people hate exercise but they make themselves do it, and then when they start to feel and look better, they get into the habit. So start with a little walk and go a bit faster each day. Or join an exercise class and practice at home. Alva
