Now that November is upon us, thoughts of the holidays begin to creep into our minds. It is a wonderful, yet busy time of the year. It is a time to give thanks for all the good things we have in life, including family and friends. It is also a time to stay committed to your health and fitness goals. Good eating, getting enough sleep, and a well-designed fitness program will enable you to enjoy the holidays to the fullest. As a result of the report released last week by the World Cancer Research Fund, this newsletter will look at the recommendations from that report as well as offer some recommended readings on diet and nutrition. Feel free to share your recommended readings with us by responding to this email. To your health!
Weight, Diet, Physical Activity, and Cancer
The World Cancer Research Fund (WCRF) has published the most comprehensive report to date which links weight, diet, physical activity, and cancer risk. The report offers 10 recommendations on how to reduce the risk of certain cancers. The 10 recommendations are as follows:
1.Be as lean as possible within the normal range of body weight.
2.Be physically active as part of everyday life.
3.Limit consumption of energy-dense foods. Avoid sugary drinks.
4.Eat mostly foods of plant origin.
5.Limit intake of red meat and avoid processed meat.
6.Limit alcoholic drinks.
7.Limit consumption of salt. Avoid moldy cereals (grains) or pulses (legumes).
8.Aim to meet nutritional needs through diet alone, not through dietary supplements.
Special Population Recommendations:
9.Mothers to breastfeed; children to be breastfed.
10.Cancer survivors to follow the recommendations for cancer prevention.
To read the entire study, visit http://www.dietandcancerreport.org/
Recommended Reading The Food Revolution: How Your Diet Can Help Save Your Life and Our Worldby John Robbins
Robbins discusses how our diet can help stop global warming, feed the hungry, prevent cruelty to animals, avoid genetically modified foods, be healthier and live longer.
“John Robbins’ The Food Revolution is undoubtedly the most comprehensive and sophisticated study on the political, ethical, and sane choices for a healthy diet. His candor and compassion guide the reader through advertising misconceptions to propaganda perpetuated by our food industry. If you wish to learn how to give your body optimal health, you had better tune in to the messages in The Food Revolution. ” -Dave Scott, six-time Ironman Triathlon World Champion
“The most influential book I have ever read.” – Jim Borden
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Healthby Colin and Thomas Campbell Referred to as the “Grand Prix of epidemiology” by The New York Times, this study examines more than 350 variables of health and nutrition with surveys from 6,500 adults in more than 2,500 counties across China and Taiwan, and conclusively demonstrates the link between nutrition and heart disease, diabetes, and cancer. While revealing that proper nutrition can have a dramatic effect on reducing and reversing these ailments as well as curbing obesity, this text calls into question the practices of many of the current dietary programs.
To your health and happiness.
