Breast Cancer and a Healthy Lifestyle Oct-2017 With October being breast cancer awareness month, we would like to highlight the importance of regular screening for an early diagnosis and even more so to the preventive measures that should be taken. Studies have proven a direct relation between our nutrition and the risk of breast cancer. A sedentary lifestyle accompanied by an unbalanced diet is one of the prime causes of the disease. On the contrary, a balanced & healthy lifestyle can help decrease breast cancer incidence by 5-9%. Here is how we can adopt a healthy lifestyle and shield ourselves with Breast cancer awareness. 1. Monitor your body weight Maintain a healthy body weight (Body mass index of 19 - 25 kg/m2) and remain within the healthy body fat percentage range (20-30%). 2. Follow a Low-Fat Diet Daily dietary intake should consist of no more than 25-30% from total fats with less than 7% from saturated fat (such as butter, sausages, cakes, biscuits, cream and high fat cheeses). Also, it is imperative to avoid the harmful hydrogenated/trans-fats (such as margarine, fried foods, packed meals and snacks with hydrogenated fats). Remember always check the nutrition labels! 3. Consume Soy Products in Moderation Soy products have gotten a bad reputation as assisting in the incidence and growth of breast cancer since they act like estrogen in the body, which in turn may increase breast cancer risk. This has been proven to be a myth and in fact new studies have shown a protective factor in the moderate consumption of Soy products. They are found to be beneficial due to their high content of isoflavones and can be easily incorporated into our diets. Cow milk can be substituted with soy milk and soy beans can be used as snacks or added to salads. 4. Make sure to get your 5-a day veggies & fruits Fruits and vegetables are loaded with antioxidants, vitamins, minerals and fibers, which makes them the healthiest of the food chain. Those with the highest antioxidant content include pomegranate, citrus fruits, apples, mangoes, broccoli, cauliflower, red beetroot and Brussels sprouts. Make sure to enjoy 2-3 fruit portions and 3-5 vegetable portions daily! 5. Don’t forget your Fibers The daily requirement for fiber intake is 25g which can be achieved by increasing consumption of whole grains, legumes, fruits and vegetables. Make at least half of your cereals whole (whole wheat bread, whole pasta, brown rice, freekeh, oatmeal etc). 6. Stay active Studies have shown that regular activity is essential to a healthy lifestyle and breast cancer prevention. Exercise recommendations include: aerobic exercises (150 minutes per week for a moderate intensity -walking, biking etc); vigorous intensity (75 minutes per week of swimming, rope jumping, body pump etc). Resistance training is also recommended at least two times per week, on non consecutive days. Don’t have time for an exercise schedule? Just invest 30 minutes of your day to walk, bike, dance or simply get moving and you’ll be on the track to healthier you! Finally, though breast cancer can be influenced by many factors that are beyond our control such as genetic predisposition and age, yet our daily meal and activity choices are pivotal in the prevention of the disease and in the recovery of those affected by breast cancer. This October, Slim’n Lite calls upon all women to do regular screening for breast cancer and to aim for a healthier life. We believe in living better, in choosing yourself, in loving yourself, and in treating your health and happiness with the care it deserves. High Fat Meals' Impact on Metabolism Feb-2017 A new study by the German Diabetes Center & the Helmholtz Center in Munich have found that even the one-off consumption of a greater amount of palm oil reduces the body's sensitivity to insulin and causes increased fat deposits as well as changes in the energy metabolism of the liver. The results of the study provide information on the earliest changes in the metabolism of the liver that in the long term lead to fatty liver disease in overweight persons as well as in those with type 2 diabetes. In summary, overweight, obese people and people with type 2 diabetes are often associated with the consumption of saturated fats. Although ideally one fatty meal will not cause a major decrease in metabolism in an otherwise healthy person, yet the impact seen on the body post consuption of a high saturated fat meal, does show that long term consumption of such meals could be detrimental to health of an individual. Are you considering a complete Juice Diet? Here's what our dietitians recommend. Oct-2016 A complete juice diet is not the ideal diet to adopt for weight loss or a cleanse. Juicing removes most fibers and even some nutrients while retaining all the sugar content. Moreover, when on a juice diet your protein intake will be deficient and thus you will have the tendency to lose a lot of muscle mass, which in turns shuts down your metabolism. It’s very important to note that this diet is not sustainable for a long period of time and could result in a doubled weight gain once you stop it. If a detox diet is what you are aiming for, just remember your best detox is your liver and you don’t need a detox diet to clean your body. Should you still wish to go a juice only diet, make sure you do so for no more than 3 days at a time or incorporate at least 1 high protein meal per day. Are you suffering from acid reflux and do you want to know how to reduce the symptoms through diet? Sep-2016 You can definitely reduce the symptoms you are having with an adequate diet. Here are some tips to try: - Avoid large, high-fat meals - Avoid eating at least 3 to 4 hours before bed-time - Keep your head elevated when you lay down - Avoid smoking - Avoid caffeine-containing foods and beverages (chocolate, cocoa powder, coffee, tea…) - Avoid highly spiced foods - Avoid acidic foods (lemon, vinegar, oranges, pineapple, tomato sauce…) - Keep your weight under control Is a crash diet effective in weight loss? Aug-2016 Crash diets are very restrictive, low in calories and don’t provide your body with all the necessary nutrients. Crash diets when followed on the short term will help you lose weight quickly but will cause some physical discomfort such as excess fatigue and sometimes dizziness. Furthermore, it’s important to note that whenever you lose weight via a crash diet, most of the weight lost is from water and muscle mass and when you return to your regular diet, the weight lost will be regained easily and replaced by fats, thus making it harder for you to lose weight in the future. We recommend you avoid unsupervised crash dieting and opt for healthy balanced eating instead along with regular exercise, which together can help you lose weight steadily and achieve your target fitness levels and ideal shape. Will eating pineapple daily help you burn fat due to its bromelain content? Jul-2016 Bromelain is a proteolytic enzyme that can be found in the stem and juice of pineapple. Bromelain was found to be very effective when it comes to inflammation such as arthritis and to improve digestion. No scientific evidence is present at this moment to conclude that bromelain has any effect on fat burning or weight loss. In fact, eating excessive amounts of pineapple daily could increase your total sugar and calorie intake and cause weight gain. So, if you enjoy eating pineapple, do so in moderation. Also make sure you eat fresh pineapple, not the high sugar canned ones! Does increased sweating during exercise make you burn more calories and lose weight? Jun-2016 No, sweating in itself cannot make you burn more calories or lose more weight. Sweat is simply water and electrolytes lost from your body. In fact, your body makes sweat to control your body temperature when it gets too high. Sweat is influenced by many factors such as the weather, the intensity of your workout, your physical condition and what clothes you are wearing. It’s very important to know that any weight loss noted directly after a workout is just a loss of water that you need to replenish when you rehydrate yourself. Judge your weight loss by the intensity of your workout and let the amount of sweat be your indicator for how much water you need to drink after an exercise.