Last weekend team Glamour Girl Fitness participated in the Relay For Life. We raised $6400 for The American Cancer Society, which was a huge increase from our original goal of $2500. We had the BEST time and we are already looking forward to next year. Here's our "fight back" message that we handed out:
1. Focus on plant based foods: vegetables, fruit, whole grains, nuts and beans. Become a vegetarian. While this may seem hard for some, your body will benefit from any type of vegetarian meals, from salads, fruit dishes and pastas; to actual days where you opt to not eat meat. (Meatless Mondays)
"Children who ate the highest-protein diets were the ones most likely to get liver cancer!" This was found while working with malnourished children in the Philippines. Scientists believed that by feeding the children protein and animal products that they could help nourish the kids. The scientists were also trying to understand why liver cancer was on the rise for some of the Filipino children. The scientists discovered that the children getting cancer, were the children from some of the wealthier families that were eating the high protein diets.
Another study in India helped to prove that consuming a diet of 20% protein (western diet) caused liver cancer in ALL the rats. While the rats that ate a diet of 5% protein avoided cancer. All the rats were both given a cancer causing mold called Aflatoxin, and the difference in their diets is what determined whether the rats actually got cancer or not.
"In fact, dietary protein proved to be so powerful in its effect that we could turn on and turn off cancer growth simply by changing the level consumed."
Scientists also found that not all proteins could create a cancerous environment. Casein (the protein in cow's milk) "promoted all stages of the cancer growth". Proteins from plants, wheat and soy were shown to not promote cancer.
"Foci (tiny clusters of cancer cells) development was almost entirely dependent on how much protein was consumed, regardless of how much aflatoxin (carcinogen: initiates cancer prone cells) was consumed!"
"Foci did not develop with up to about 10% dietary protein. Beyond 10%, foci developement increased dramatically with increases in dietary protein." The scary part of this finding is that most American's consume around 20% of protein, which increases foci developemen...It increases the growth of cancer cells! We should be aiming to get about 10% protein into our diets.
"Plant protein did NOT promote cancer growth, even at the higher levels of intake. Gluten, the protein of wheat, did not produce the same result as casein (protein in milk), even when fed at the high 20% level. Soy protein diets did not form early foci, just like the 20% wheat protein diets."
2. Increase your fiber.Women should be getting at least 25 grams of fiber per day, and men 35 grams per day.
FIBER: detoxifies the body, by pulling water into the intestines to rid the body of chemicals and possible carcinogens.
"High fiber intakes were associated with lower rates of cancers of the rectum and colon."
"Colorectal cancers were largely the result of low fiber intake."
"If Americans ate an additional thirteen grams of fiber a day from food sources (not supplements), about a third of ALL colorectal cancer cases in the U.S. could be avoided."
3. Eat less meat and avoid dairy products.Try creating new dishes and meals without meat/dairy products. Quinoa is a grain/pasta that is a complete protein. Not only is it delicious, and easy to make, but it can be substituted for any regular pasta while giving your body protein.
"Nutrients from animal-based foods increased tumor development while nutrients from plant-based foods decreased tumor development."
All the research showed that "increasing intakes of casein (protein in milk) promoted the develpment of breast cancer."
4. Eat more antioxidants.Right now is the perfect time to naturally detoxify your body by eating fruits and vegetables. You want to opt for organic produce, that are grown locally and in season. You can do this be trying out a local Farmer's Market.
The colors of fruits and vegetables are a variation of antioxidants. When photosynthesis occurs electrons are what travel the energy around. When electrons stray from their usual duties they create free radicals. Free radicals in plants and in people create many health problems and basically promote the aging and decaying of our bodies. The book explains that free radicals are like "radioactive materials leaking out of a nuclear reactor." The antioxidants in fruits and vegetables mop up all the free radicals to protect the plant. Antioxidants are what create the beautiful colors in fruits and vegetables, because they take on the chemical properties of the free radicals that they mop up.
Humans create low levels of antioxidants so we must get them from our diet, by eating bright fruits and vegetables. "The antioxidants in plants work in our bodies the same way they work in plants."
5. Lose weight! Having extra pounds especially around our mid section throw off our hormones. Your insulin is higher, and estrogen spikes (in men and women). Exercise should be fun! Find an activity you like, get a group of friends together and take time to focus on your health.
"Fifteen to forty-five minutes of exercise per day will maintain a body weight that is eleven to eighteen pounds lighter than it would otherwise be."
"Increased exercise is associated with less colorectal cancer." Exercise helps to protect the body from colon cancer.
*All of the quoted text was taken from the book The China Study.
Two friends and exercise professionals hoping to inspire the world to fitness!