Wayne Joseph’s Blog

Running with the Big Dog

Five Simple Ways to Reduce Your Chances of Getting Cancer

Excess Body Fat Can be a high Risk Factor

Simple Ways to Reduce Your Cancer Risk

    As of late November 2009, the National Cancer Institute’s Surveillance Epidemiology and End Results (SEER) program estimated that nearly one in two men and women born in 2009 will be diagnosed with cancer at some time during their lifetime. With those depressing odds in mind, there’s no time like the present for you and your family to pursue natural ways to help ward off cancer. Here are a few to consider

 Watch What You Weigh. According to the American Institute for Cancer Research (AICR), approximately 100,500 cancers that strike Americans annually are the result of excess body fat, underscoring the central role that overweight and obesity play in the development of cancer (and in the ability to survive the disease).

 Think Natural, Not Chemical. An October 2009 report by the American Cancer Society’s Cancer and the Environment Subcommittee advises the public to minimize exposure to known carcinogens (cancer-causing substances), calling for new strategies to more effectively and efficiently screen chemicals.

 High Cholesterol Is Not Your Friend. A recent large-scale study, results of which were published in November 2009, suggests that a person’s risk of cancer may be significantly lower when cholesterol levels are kept low.

 Try Sugar and Spice. Irish researchers have determined that curcumin, an extract found in the curry spice turmeric, promotes death of cancer cells. Another study suggests that certain compounds in pomegranate, a rich source of antioxidants, inhibit a liver enzyme and thus may confer beneficial effects against prostate cancer development.

 Live the Good Life. Earl Ford, from the Centers for Disease Control and Prevention, and colleagues studied data from 23,153 German men and women, ages 35 to 65 years, who participated in the European Prospective Investigation Into Cancer and Nutrition-Potsdam study. The researchers found that four lifestyle factors — never smoking, body mass index (BMI) of 30 or less, exercising 3.5 hours a week, and eating a healthy diet – slashed the risk of cancer, as well as cardiovascular disease and diabetes, by a staggering 80 percent.

February 7, 2010 Posted by | Health and Fitness | , , , , , , , , , , | 3 Comments

Healthy Athletes Should Know Their Fats/Oils

You are what you eat!

Ever downed a cheesy slice of pizza, dipped a piece of bread in olive oil or enjoyed vinaigrette dressing drizzled over a salad? Chances you’ve eaten at least one (if not all) of the above, which means you know oil makes food taste better. And better yet, we need it!

 The fat found in oil is broken down by our body for energy and a host of vital processes. But with that said, we have to monitor our oil intake carefully, because consuming too much or the wrong kind can lead to serious health problems. Here are three rules to follow when choosing which kinds and how much oil to include in your diet:

Not all oil is created equal

1. Avoid oils that are high in trans fats. Stay away from food or cooking oils that contain trans fats. Avoiding trans fats should be easier now that they must be listed on labels, but beware: “0 trans fats” means there could be up to .5 g in each serving. Since the American Heart Association suggests you get less than 1 percent of your calories from trans fats, for a 2,000-calorie diet that would be about 2 grams (18 calories). So, after four servings of a zero-trans-fat food, you could theoretically hit your limit. 

 2. Limit saturated fat in all forms. Since our body makes saturated fats, we don’t necessarily need to eat them. Most of these fats are found in meat and whole-fat dairy products like milk, cheese, yogurt, and ice cream; however, some oils, like coconut, are particularly high in saturated fat. Saturated fats have been linked to elevated LDL and cardiovascular disease. 

 3. Stick to the serving size. For cooking oil, one serving is a tablespoon, not a sweeping flourish or a “glug-glug-glug” into the pan. In that tablespoon are 14 grams of fat, or 126 calories. That’s as many calories from fat as a large slice of pizza, or to put it another way, 15 minutes of moderate running (more or less, depending on your weight; but you get the picture, right?).

 For adults, the Food and Drug Administration recommends between 5 (about 1 1/2 tablespoons or 21 g) and 7 teaspoons (just over 2 tablespoons or roughly 28 g) of oil a day depending on age and gender. This includes oil from all sources (food, cooking oil, and condiments). For fat in general, the American Heart Association suggests you should get no more than 25-35 percent of your total calories from all types of fat. For a 2,000 calorie diet, that breaks down to less than 16 g of saturated fat, less than 2 g of trans fat, and between 50 and 70 g of total fat each day. Talk to your doctor for more information.

December 24, 2009 Posted by | Health and Fitness | , , , , | 1 Comment