Diet and Nutrition

7 Healthy Strategies for Fighting Breast Cancer

October is Breast Cancer Awareness Month. Besides showing your support by wearing those famous pink ribbons, it’s a good idea to make sure that you optimize your chances of preventing the potentially deadly disease.

The National Cancer Institute estimates that there will be 40,480 female and 450 male deaths caused by breast cancer in 2024 in the U.S. There are several things that you can do to avoid being a statistic, and instead a survivor- not the least of which is minding your diet.

There’s a fantastic article from the folks over at WebMD.com on what you should eat to fend off breast cancer. Here are their seven strategies, and a brief description. For more, check out Fight Breast Cancer at Every Meal:

1. Increase Your Produce Intake
Fruits and vegetables contain antioxidants that help protect against all forms of cancer.

2. Cut Down on Fat
Studies on dietary fat have been conflicting, but most experts say it’s still wise to steer clear of saturated fat.

3. Get Lots of Calcium and Vitamin D
A 10-year Harvard study found that pre-menopausal women who got 1,366 milligrams of calcium and 548 IU of vitamin D daily slashed their breast cancer risk by a third, and their odds of getting invasive breast cancer by up to 69 percent.

4. Sprinkle Flaxseed on Your Cereal
Flaxseed is a good source of lignans, compounds that may play a role in preventing estrogen dependent cancers by inhibiting the development of tumors or slowing their rate of growth.

5. Keep BBQ to a Minimum
This one is a real bummer. A recent study showed that post-menopausal women who had consumed a lot of barbecued and smoked red meat or chicken over their lifetimes had a greater risk of developing breast cancer.

6. Moderate Alcohol Intake
More than one daily drink increases your odds of developing breast cancer.

7. Fill up on Fiber
A diet that’s rich in fiber (30+ grams a day) can cut the risk of breast cancer among pre-menopausal women in half.

Posted on October 2, 2024 by Jason

8 Chemical Food Additives You Should Avoid

We all know our food ingredient labels are riddled with words that require an advanced degree to understand. Most of us bypass reading them because it’s easier. However, buried in those multi-syllabic words are chemical additives that can have an adverse effect on our health and how are bodies absorb nutrients. These chemical ingredients increase a food’s shelf life, enhance their flavor and color, and make them all-around more appealing to consumers. Packaged food manufacturers and fast food or dine-in restaurants use them (consider this 5-month-old hamburger from McDonald’s that has not varied in appearance at all). Use this list as a guide of eight chemical additives you should avoid.

Remember, as our pal Chef Rocco from Biggest Loser advises- shop the perimeter of your grocery store because that’s where all the unprocessed foods are stocked. Eat a diet rich in fresh produce, whole grains, lean proteins and fish and low-fat dairy and your body will thank you.

1. Trans Fat

chicken strips This additive has garnered much attention recently, and popular trainer Jillian Michaels noted that its the one thing she’d completely remove from grocery stores if she could. Noted on food ingredient labels as “Partially Hydrogenated Oil or Vegetable Oil,” consuming this can be detrimental to your health by promoting poor cardiovascular health and premature heart attacks. Read your labels closely, a food containing <.5g of trans fat per serving is permitted to list zero grams on its label (like Special K Bars).

Culprits: Fried Food, Restaurant Food, Microwave Popcorn, Margarine, Crackers, Chips, Packaged Cookies and Cakes

2. Salt/Sodium

salt It’s possibly one of the most dangerous additives in our food supply. Everyone from food manufacturers, restaurant chefs and dear old mom use it in nearly everything we eat and drink. Whether used as a preservative or to enhance or better the flavor, foods high in salt/sodium pose a great risk to our cardiovascular health. The recommended daily allowance for sodium is 2,400 mg, or 1 tsp. of table salt, per day. Fast food meals like McDonald’s Grilled Chicken Ranch BLT combo (~1785 mg Sodium), can contain close to, if not more, than an entire day’s worth of sodium.

Culprits: Fast Food, Deli Meats, Canned Goods, Crackers, Chips, Processed/Packaged Foods (more…)

Posted on October 2, 2024 by Natalie K

Create Your Own Supplement Bar

Everyone today is jumping on the nutrition bandwagon and trying to supply dieters with the magic quick fix to their weight loss needs. You walk down any nutrition supplement aisle in any grocery or super-store and you will see how many products flood the shelves. supplement bar Protein bars, weight loss bars, meal replacement shakes, build your immune system bars, and the list goes on and on. For the most part, the bars taste like chalk. How do you know what to spend your money on? Which product is best? Well, for me personally, I am not a fan of supplements unless you know your diet is inadequate. I feel as though you should get what your body needs by eating natural, whole foods rather then popping a pill or chugging a protein shake.

However, if you have the extra money to spend and occasionally purchase some of these products there are some that are better then others. An interesting article I found was one discussing a company producing supplement bars, called Element Bars, and allowing people to personalize a bar according to their taste likes and dislikes.

Element Bars claim to be made from all-natural ingredients that have been minimally processed and without any artificial sweeteners or processed starches. To build your bar you must first decide the base texture you want by choosing “Oaty”, “Crispy”, or “Datey”. From there, you can add fruits, nuts, sweets, and finally a choice of “Boosts” – the powdered supplements that contain large portions of protein, fiber, or antioxidants. Although consumers are encouraged to create what they want, the website will warn them if the product they are choosing will result in a chalky disaster. You can purchase a 12-pack of these bars for $36 (a competitive $3/bar) and you will receive your order in about 7-10 days.

element bars

The idea of creating your own supplement bars is pretty cool; however still take caution in wasting your money on items if you could eat natural, whole foods instead.

Posted on October 2, 2024 by Kinsey

Interview with Biggest Loser’s Jerry Skeabeck

If you are looking for the interview with week 4 eliminee, Ed Brantley, please click here.

Listen below for audio interview with Biggest Loser’s Jerry Skeabeck. To start the audio simply click the pink play button.

He became the victim of one of Biggest Loser: Families‘ first real twists of the season. Ali announced that only one team would fall below the yellow line, and that the elimination would have to take place between the family and send only one person home. With Jerry Skeabeck‘s two-pound weight gain during his Week 3 weigh-in, he and daughter Coleen fell below that dreaded line. It quickly turned into one of the most emotional eliminations ever, comparable of that from season five with brothers Mark and Jay Kruger.

Jerry said it was just as difficult to go through as it was for us at home to watch, and they really did give it some serious thought as to which one of them would leave. He explained that his daughter was “hell-bent” on him staying there. Ultimately, they decided to send Jerry back to Cleveland, home of his beloved Cleveland Browns and Cleveland Indians. After his follow-up segment at the end of Biggest Loser last night, there’s no doubt that he’s making his daughter very proud, and will likely be around to walk her down the aisle just as she’d hoped. (more…)

Posted on October 1, 2024 by Natalie K

Chocolate is Healthy: Go to the Dark Side!

Chocoholics should rejoice, just in moderation! I know that sounds like a bit of a contradiction (since addicts by definition don’t take part with self-restraint), but if you realize that you don’t have to demonize your favorite sweet, you can enjoy it on a daily basis.

One piece of dark chocolate each day can be valuable to your heart health. Unfortunately for me, the benefits aren’t found in milk chocolate.

An Italian study has shown that dark chocolate can significantly reduce the inflammation that leads to cardiovascular disease.

The caveat is that you only see these benefits if you eat it in very small amounts. The ideal amount is about .25 ounces. That means you need to spread a typical Hershey chocolate bar out over about seven days.

People who eat dark chocolate regularly in the aforementioned servings have significantly lower levels of C-reactive protein. Research shows that people who have a low amount of C-reactive protein in their blood have lower levels of inflammation.

Posted on October 1, 2024 by Jason

October Giveaway: Autographed Jorge Cruise 12-Second Sequence

He’s a popular fitness and wellness expert, and he’s saying you could have a thinner waist in just two weeks. His two workouts each week make it possible for even the most schedule-crazed people to reap the benefits of quality exercise.

jorge cruise

Current DietsInReview.com Newsletter subscribers, simply email [email protected] to be eligible. Recommend a friend enter by subscribing to any of our newsletters before October 10.

Winner will be announced in the October 14 Newsletter.

See the Jorge Cruise 12-Second Sequence Review.

Posted on October 1, 2024 by Natalie K

New Food Ranking System, NuVal, Makes Nutritional Food Choices Easy to Find

When you walk into your grocery store, you’re likely to pass by upwards of 45,000 different products. Each of these has a different food label, listing its nutritional values. All of this can be overwhelming, and often times, is the reason so many of us speed through the market without paying too much attention to what we’re throwing in our carts.
If you’ve ever wished there were a simpler way to know with just a glance which foods provide the most nutrition and which you should just avoid, tomorrow is a new day. On October 1, many major grocery store chains are adopting the new ONQI, or the Overall Nutritional Quality Index. This index assigns a single value, 1 to 100, to a given food product, fresh or packaged, so that shoppers know at a glance which items are more nutritious. The ONQI, also being called NuVal, bases this number on an algorithm that equates 30 nutrition factors like minerals, vitamins, sugar, protein, carbs, fat, trans fat, salt, omega 3, cholesterol, as well as antioxidants, energy density and glycemic load. (more…)

Posted on September 30, 2024 by Natalie K

10 Ways to Diet on a Budget

The economy is an issue being discussed by just about everyone these days. As bank after bank crashes through the market, families are counting pennies and trying to make the best financial forecast for themselves. We want you to know that while you might need to put your spending habits on a diet, you don’t have to sacrifice your own diet of healthy, nutritious food. We’ve put together 10 ways that you and your family can still support a healthy lifestyle, and not break your own piggy banks.
grocery cart

1. Plan Meals. Make a weekly menu of your family’s meals. Build your grocery list off of this, and then stick to it. Avoiding nightly trips to the grocery store, or even calling in delivery for dinner, will save time and money. You’ll be able to better stretch ingredients, too. The fresh spinach you bought for tonight’s salads can be used on lunch sandwiches all week.

2. Be Prepared. Leaving the house for a few hours, or going to work all day? Keep your purse or cubicle stocked with healthy snacks like granola bars, nuts and popcorn, toss a piece of fruit in your bag before you leave the house, or take fresh vegetables to work. When hunger strikes, you won’t feel the need to whip into the drive-thru for a pricey quick-fix.

3. No Impulse Purchases. Don’t grab things off the end-cap at the grocery store, don’t scrounge for change in your desk for the vending machine, and don’t buy the cookies from the kids in front of the mall because you’d feel guilty otherwise. It’s money you never intended to spend, and calories you never needed to consume.

4. Go Vegetarian. Even if it’s just one night a week, switching to a vegetarian diet will save money on costly meat, introduce some variety to your meals, and fill your family with wholesome nutrients.

farmers market

5. Shop Local, Shop Seasonal. Buy produce that is grown within 30 or 40 miles or less from your home, and only buy fruits and vegetables that are in season. You’ll support the local economy and enjoy the freshest produce. It’s quite costly to ship fruits and vegetables across the country- and your wallet is directly impacted when you buy Florida oranges in Nebraska in December.

6. Freeze It. If you find a sale on the lean meats, chicken and fish or even produce you regularly buy, then stock up. Place a serving’s worth in a baggy and toss in the freezer. It will feel like an investment up front, but you won’t have to buy those items later on. Then, just pull out one serving the next time you need it. Also, plan to make too much lasagna, stew or grilled chicken; then freeze single servings for quick lunches.

7. Buy Generic. Store-label brands have gotten a bad rap for low quality. Compare the labels- you’d be surprised that often times the store brand has better ingredients and healthier nutrition stats than the name brand. And you’ll always save money.

water

8. Drink Water. You should be drinking as much as you can everyday anyway. Coffee and soda really add up in cost when you’re consuming them throughout the day. Find an affordable filter and take advantage of the stuff pouring right out of your tap. Then buy a reusable container- buying bottles adds up and they’re bad for the environment.

9. Homemade, Homegrown. Start a small garden in your backyard and stock it with the fruits, vegetables and even herbs that your family consumes the most. Bake your own bread, make your own popsicles with fresh fruit and do weekend pancakes from scratch. You’ll control the ingredients, meaning they won’t be laden with fat and sugar, and the fresh-tasting quality will surpass anything on the grocer’s shelf.

10. Visit DietsInReview.com. Check the Diet Blog daily and the newsletter for the latest health and fitness tips and guidance. No need to pay a trainer or nutritionist, when our experts’ advice is available free!

Posted on September 30, 2024 by Natalie K

Guest Blog: Coconut; Friend or Foe?

Melissa Spiesman, CHHC, AADP, is the Featured Guest Blogger at DietsInReview.com for September. She is the director of Nutrition for Your Life, a nutrition program that focuses on health and wellness through whole foods. Melissa develops individual integrative nutrition plans that focus on the total health of her clients. In her private practice, she regularly counsels individuals and groups on a variety of health/nutrition issues, including: cravings, weight loss and management, healthy food preparation, coping with stress, and having more energy.

Melissa received her professional training at the Institute for Integrative Nutrition which is affiliated with Columbia University in New York City. She is certified by the American Association of Drugless Practitioners.

Melissa is a featured contributor of girlawhirl.com. Girlawhirl.com is an online magazine for busy women. It’s updated every weekday with the latest fashion and beauty news, home decorating, nutrition, fitness advice and more.

The science of nutrition is relatively young, and there seems to be an ongoing stream of contradictory data – what is good for us and what is not so good. One area where we are continually faced with conflicting information is the area of fats; we learned that saturated fat could have harmful effects on our health. Big businesses campaigned against saturated fats and there was a rise in the promotion of margarine and partially hydrogenated vegetable oils. We tried to eliminate saturated fat products from our diets.

But now, as with many things in our lives, everything old is new again and the latest re-entry is coconuts. Nutrient dense coconuts (milk, meat, water and oil) are now being classified as a functional food. Research shows that the fat in coconut oil is different from most other saturated fats, as it is made up of medium chain fatty acids that are easily converted into energy, not stored as fat, and has no cholesterol.

coconut milk

Studies have been conducted on the health of people who live in tropical climates and whose main staple of their diets is coconut. It has been found that they do not suffer from any of the heart disease and cholesterol problems associated with saturated fats and they are benefiting from many of the coconut’s health promoting properties.

Coconut oil has the largest concentration of lauric acid, outside of human breast milk. Some of the oil’s health benefits include but are not limited to: immune system support, heart health, protection from certain cancers, known to be an anti-viral and anti-bacterial, supports thyroid function, and assists in menopause and diabetes care. Because it is burned easily for energy, it can boost metabolism and has been successfully used in weight loss programs. Additionally, coconut oil is shelf stable, resistant to rancidity, and can withstand very high cooking temperatures.

In an effort to re-educate consumers and uncover the truth, there are many books on the benefits of coconut oils as well as books dedicated not only to educating but demonstrating ways to include coconut products as an addition to a healthy diet. Coconut has been showing up in many new food products. Girlawahirl especially loves Purely Decadent coconut milk ice cream and has been enjoying coconut water.

Those who are health conscious and willing to learn about and explore new foods and trends will be able to see the positive health benefits of coconut oil and once again enjoy the rich, creamy texture and smooth unique flavor it imparts on our food and drink.

As it is difficult to keep up with the latest nutrition recommendations, I still believe that everything is healthy in moderation.

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com.

See other posts in the Guest Blog series. If you would like to apply to be featured as a guest blogger, please contact us.

Posted on September 30, 2024 by GuestBlogger

The Low-Down on Fats

Fats, just like protein or carbohydrates, are essential and your body needs fat to function properly. However, too much fat can have detrimental effects on your body, initially being weight gain and could result in heart problems or cancer.

cooking oil Fat serves numerous roles in the body:
– an energy source
– used in production of cell membranes
– helps hormone-like compounds regulate blood pressure, heart rate, etc.
– carries fat-soluble vitamins (Vit. A, K, E, & D) from your food into your body

Most foods contain several different kinds of fats, including saturated, polyunsaturated, monounsaturated and trans fats, and some are better for your health than others. Don’t completely eliminate all fats; rather, choose the healthier types and eat them in moderation.

Let’s break them down!
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. Replacing your unhealthy fats with the healthy ones you could see results like reducing your risk of heart disease and reducing your total and LDL-cholesterol. (more…)

Posted on September 29, 2024 by Kinsey

Dr. Phil’s Control Issues – Part 2

The problem with Dr. Phil’s division of chance and external locus of control (explained here yesterday) is that there are too many examples that fall in the gray area. Is your metabolism just a card you were dealt (chance)? Is it a power outside your control (external)? What about waiting to be the next contestant on the Biggest Loser– are you depending on getting lucky to make it on the show (chance) or your personality in your audition tape (internal)? Do you think only Jillian can whip you into shape (external)? Even if you do think an opportunity like the Biggest Loser is th dr phil e only thing that can make a difference for you, you can still be working from an internal locus of control if you are doing everything within your power to get yourself there.

There are plenty of online quizzes that would like to help you identify your locus of control and Dr. Phil has his own. In general, an internal locus of control, believing that you have power in your own life, is seen as the healthiest psychologically. An internal locus of control can be a problem, however, if you are giving yourself credit for your failures, but not your successes, or if you believe that you are the only one that can make changes in your life, but you do have confidence in your ability to do so. On the other hand, those with an external locus of control can lead a happy, relaxed life if content with their circumstances; however they are less likely to take risks and work on self-improvement even if less than content.

Research suggests that locus of control is learned and generally a response to circumstances, which means that you can change your locus of control if it’s not working for you. Remember, Dr. Phil’s first key is “Right Thinking”. Who or what is or has been responsible for your weight gain and or or what is or will be responsible for your weight loss? What is the “only way” that you can lose weight?

Posted on September 29, 2024 by Brooke Randolph

Diet and Nutrition

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