WELL HEELED WOMEN
Healthy GastroIntestinal Diet
Recently we see more and more medical research that clearly indicates that a good diet providing good levels of nutrition does in fact reduce the risk of developing many of the forms of cancer.
Fats The other type of fats are known as essential fatty acids, such as omega-3 and omega-6 fatty acids. Both salmon and mackerel are high in Omega-3 fatty acid. Omega fatty acids can also be found in plants such as flaxseed and walnuts.
Fiber is good at bulking up the diet, as it satisfies the hunger longer and by doing so it helps fight obesity. Obesity is known as one of the significant risk factors for colon cancer so fiber is beneficial in the diet.
The incidence of cancers and gastrointestinal cancers has dramatically increased over the last decade and increasing evidence is indicating that poor diet is a contributory factor. But we can reduce the risk we all face from developing cancer by ensuring we adopt a healthy well balanced diet. To ensure you are getting plenty of good nutrition start eating more fruits and vegetables as they will strengthen your immune system. Fruit and vegetables are a good source of fiber and maintain a healthy gut, but also keep's the bowels working properly.
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The fats to eliminate
from your diet are saturated fat and trans fat. The
saturated fats are most often found in animal products
such as butter and lard. Trans fat are found in processed
foods like cakes, cookies, margarine and vegetable
shortening. Trans fat is the common name used for a type
of unsaturated fat or polyunsaturated, it has a higher
melting point which makes it better for food production
and it extends the products shelf-life. Many health
authorities worldwide have made recommendations that the
consumption of trans fat should be reduced to only trace
amounts. Because research has shown that the consumption
of trans fats increases the potential risk of coronary
heart disease.
Unsaturated fatty acids, which
are the monounsaturated fatty acids and the
polyunsaturated fatty acids are the healthy fats. A rule
of thumb is that unsaturated fat can be typically liquid
at normal room temperature. Like olive oil, sunflower oil
and canola oil. But there are a couple of exceptions to
this rule of thumb, as both palm oil and coconut oil are
in fact saturated fats.
Red meat is very high in
saturated fat and numerous studies have proven
that a high consumption of red meat in the diet is
directly linked to the risk of colon cancer. Good sources
of protein other than red meat can be found in chicken and
turkey, eggs. Other non-meat sources of protein are, fish,
tofu, tempeh, miso and soy-based products. High levels of
protein can also be found in grains, like quinoa and
buckwheat as well.
Soluble fiber can be found
in beans, some fruits and even coffee can help to lower
low-density lipoprotein (LDL) or bad cholesterol and blood
sugar and has shown to prevent heart attacks and stroke. A
half cup of baked beans or cooked black beans, kidney
beans, lima beans or navy beans will provide approximately
1 gram of soluble fiber. Fruits like pear, peach, plum or
orange contains about 1 gram of soluble fiber. An apple,
mango, half of a grapefruit, or half a cup of blackberries
each having approximately 0.5 gram of soluble fiber. Some
vegetables like a carrot, half a cup of cooked peas,
broccoli or brussel sprouts, or a medium sized cooked
potato with its skin, contain approximately 1 gram of
soluble fiber. Soluble fiber is soluble in water and
collects water as it passes through the gastrointestinal
tract. In doing so it assists in bulking up the stool.
Insoluble fiber is not
soluble in water, resulting in it passing through the
system more quickly. This results in the insoluble fiber
cleaning out the system. Removing any carcinogens that
might be in our system, preventing them from sitting in
the gut or colon for any length of time.
Low-fat dairy
products such as skimmed or low-fat milk, non-fat yogurt
and cheeses are also important in the diet. Dairy products
contain calcium, which has been shown to reduce the risk
of colon cancer. Dairy products also contain vitamin D,
which has also shown to reduce the risk of colon cancer as
well. Also 
Most women do not have
a sufficient daily intake of calcium, so taking a
supplement is a good source of calcium. For women aged 19
to 50 the amount of calcium should be 500 milligrams twice
a day and for women over the age of 50 amount of calcium
should be 600 milligrams twice a day.
