The latest news reported by the BBC website that “Over 40% of cancers due to lifestyle, says review” is good news.
Because we can at least influence our risk of developing cancer. Next question; exactly how can we do this?
Any change of behaviour has to be doable. We have all gone off on a tangent adopting new regimes with diets and exercise but how long did they last? If they didn’t fit really well within our existing lifestyle I would guess, not long.
The key thing with dietary change is to ensure that it becomes embedded into our lives. To do this, it has to be really easy.
This latest study is not the only one to highlight the connections between diet and cancer; with vegetable intake having a high priority. There is no doubt that those who do not get anywhere near their 5 a day now, will be more challenged to adopt new habits. However if there is a determination to improve your health status, then you can find solutions.
So here are just a few simple basic strategies to ensure that you get a minimum of your 5 a day that are understood to be so beneficial:
- Invest in a juicer and juice at least 5 times a week. There are many keep juicers around; you don’t need to get precious about whether it is a masticating juicer or not! Choose one that will juice vegetables easily. Do a mix of low sugar fruit like apples pears or berries with green leafy veg, celery, carrots and always add a lemon. They help to neutralise the ‘green’ taste beautifully. Many devote health nuts believe sprouted seeds offer particular benefit however these may not juice in some of the more affordable juicers. Check the manufactures information.
- Lunches; add salad. If you buy lunch from a sandwich shop halve the amount of filling and get them to add extra salad. Anything will be better than nothing but big hitters are: tomatoes, rocket, avocado, olive oil, and onion. Alternatively, buy a bag of salad to last a few days and add this to your shop bought sandwich. If you have the facilities, make up your own salads to your preference.
- Make a quick soup to snack on for a fast healthy meal. Yep, soups are quick. You only need to chop veg (10 minutes max) and pop them in a pan, cover with veggie stock and cook for 10 minutes until soft (10 minutes roughly) and blend. Voila! You can blend with cooked animal protein or add some hemp to make it more sustaining. Keep in the fridge for a couple of days, take some to work or freeze in batches in little bags.
- All other meals. Add vegetables in as many ways as possible. Have a look at the following to give you an idea about how easy it is. Some of my recipes contain in excess of 5 vegetables.
- Aduki Beans with beetroot vegetarian cottage pie
- Comfort Chicken with vegetable gravy
- Baked Sea Bass with Fennel and steamed ‘fried’ vegetables
This study is empowering; it shows we have a choice. Many people I speak to believe their doctor is responsible for their wellbeing. Whilst this might allow you to ‘pass the buck’, it is simply not true. He is the equivalent of the mechanic; his role is to diagnose the problems and seek a solution. However it is up to you to check the tyres, oil, washer fluid and USE THE RIGHT FUEL.
When we all accept that we can influence our long term health, it puts us in the driving seat; we can take ourselves where we want to go. For me, that means using my diet to support my health as much as I can.
There are however, no guarantees; health is about more than food. All I have to do now is sort out my stress…………………….