FOODS TO AVIOD DURING CHEMO
So i have just stated chemo for breast cancer and i have read different things of what to avoid. Sushi Raw Seafood - Raw soft cheeses honey Alcohol It feels like Iam pregnant all over again !!!! no good food, morning sickness, insomnia Can anyone tell me if these are correct and have i forgotten anything?
Nourishing Knowledge Blog Post Eight: Foods that Fill You
Image Source: www.medicalnewstoday.com One strategy for maintaining a healthy diet is to eat more substantial food. They have important nutrients and help you to feel fuller for longer. Filling foods tend to have the following characteristics: High in protein: Protein is the most filling macronutrient. Eating small amounts of protein with every meal can work wonders for helping you stay satisfied. When we eat protein-rich foods, they signal our bodies to release hormones that tell us we’re full. High in fibre: Fibre provides bulk and helps you feel fuller for longer. Fibre may slow down the emptying of the stomach and increase digestion time. High in volume: Some foods contain a lot of water or air. This may help with fullness as well. Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fibre, but are low in fat. Whole, unprocessed foods are also generally more filling than processed foods. Avocado: If you have been avoiding avocados because you’ve heard that they have a high fat content, you’ll be happy to learn their good fat may actually help keep you fuller for longer. Avocado’s slowly digested fat and their ample fibre (3 grams per quarter avocado) helps your meal stay with you longer. Avocados are great in salads, sandwiches, pasta, dips, omelets, smoothies or just have them by themselves. Beans: Beans such as kidney beans are loaded with fibre and plant-based protein, yet have a relatively low energy density. This makes them very filling. Just ½ cup of cooked beans contain between 6 to 8 grams of fibre and roughly 8 grams of protein for only about 120 calories. Chia seeds: These seeds are a natural appetite suppressants and just 1 ounce delivers an impressive 10 grams of fibre and 5 grams of protein. Research found they can help you eat less by naturally regulating blood sugar, which helps put the brakes on hunger. Add them to your water bottle, juice, afternoon iced tea, or sprinkle them on salads, yogurt, cereal and porridge. Canned salmon: Canned salmon is a quick, easy, and convenient protein source. Just one small 3.5-ounce can of pink salmon offers up an impressive 20 grams of protein. It's also packed with beneficial omega-3 fats. Try adding it to salads or combine with chopped veggies and a dab of canola mayonaise in a sandwich. Eggs: Eggs are a great source of high-quality protein. A large egg contains around 6 grams of protein and will keep you fuller longer. A boiled egg is a great snack that comes in its own packaging. Hummus dip: The chickpeas in hummus are high in fibre and are digested slowly. They also contain protein, which also helps to satisfy hunger for longer. Nuts: Snacks can be a strategic way to keep your appetite in check if they have the right ingredients. Naturally packed with a gratifying trio of fibre, protein, and healthy fat, nuts can be a super snack. Just be sure to limit portions to one handful a day and avoid salted and sugar coated options. Oats: Oats are great for keeping you full from breakfast through to lunch. Oats being a wholegrain food are broken down slowly by the body, and so supply a longer lasting source of energy. The filling power comes from its high fibre content and its ability to soak up water. Oranges: Oranges have a very high fibre content, making them a hunger satisfying snack. They can satisfy your sweet tooth too without a high kilojoule intake Peas: Peas hold 7 grams of protein and 6 grams of fibre per cup, they’re also proven to keep you full. They are loaded with fibre and plant-based protein, yet have a relatively low energy density. Toss them in pasta or rice for a quick protein and fibre fix. Popcorn: Popcorn is a whole grain food that is very high in fibre. Three cups of air-popped popcorn serve up nearly 4 grams of fibre and a surprising 3 grams of protein for only 93 calories. However, note that the popcorn you prepare yourself in a pot or air-popper machine are the healthiest options. Adding a lot of fat or sugar to the popcorn can increase the calorie content significantly. Potatoes: Boiled and baked potatoes (unpeeled) are very filling. Potatoes are high in water and carbohydrates, and contain moderate amounts of fibre and protein to keep you feeling fuller or longer. Quinoa: This grain is a good source of protein. Quinoa is also higher in fibre than most grains. The protein and fibre content of quinoa may increase the feeling of fullness and help you eat fewer calories overall. Tuna: The proteins found in tuna, help us feel fuller longer. Tuna is loaded with high-quality protein and is also rich in omega-3 fatty acids, which are essential fats that we must get from food. Canned tuna is a very convenient snack that can fight the hunger between meals. Vegetables: Vegetables are rich in fibre and water, which keep you full for longer. May you Be Mindful message Mindfulness through music. Listening to music can change repetitive thought patterns. It doesn’t have to be classical, just something you like. Loud sounds can trigger stress responses, so you can decrease your exposure to noisy environments by putting on headphones and listening to your favorite tune. Make sure you stay safe near traffic, though, keeping the music low. References: Mattes, RD, Hollis, J, Hayes, D & Stunkard, AJ 2005, ‘Appetite: measurement and manipulation misgivings’, J Am Diet Association, vol. 10, no. 1, pp. S87-97. Rolls, BJ, Bell, EA & Thorwart, ML 1999, ‘Water incorporated into a food but not served with a food decreases energy intake in lean women’, AM J Clinical Nutrition, vol. 70, no. 4, pp. 448-55. Burton-Freeman, B 2000, ‘Dietary fiber and energy regulation’, J Nutri, vol. 130, no. 2, pp. 272S-275S. Authority Nutrition 2016, 15 Foods That Are Incredibly Filling, https://authoritynutrition.com/15-incredibly-filling-foods/, viewed May 2016.Nourishing Knowledge Blog Post Seven: Processed Foods
Image Source: www.naturallifeenergy.com Processed food has a very bad reputation when it comes to nutrition and health but what many people don’t realise is that processed food is more than just potato chips, drive-through hamburgers and Spam. It may come as a surprise but wholemeal bread, homemade soup and even a chopped banana are processed foods. While what most people know as processed foods should be eaten in small amounts many other processed foods have a rightful place in a balanced diet. The Processed Food Spectrum Processed foods such as milk and yoghurt are sometimes fortified with calcium and vitamin D and muesli can have added fibre or iron. Minimally processed foods such as pre-cut fruit and vegetables or pre-packaged spinach leaves are great convenience and create healthy options that are quick and easy. As you move along the spectrum, away from the pre-cut and bagged vegetables you need to be aware of the hidden sugar, salt and fat. Foods that are heavily processed have lost their key nutrients in processing, such as white bread. Ingredients such as salt, sugar and fat are added to processed foods to make their flavour more appealing and to prolong their shelf life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes. This can lead to people eating more than the recommended amounts for these additives, as they may not be aware of how much has been added to the food they are buying and eating. Reading nutrition labels can help you choose between processed products and keep a check on the amount of processed foods you're eating that are high in fat, salt, added sugars and depleted of important nutrients. Alternatives to highly processed foods: Cup of noodles - Make Your Own Just-Add-Hot-Water Instant Noodles Frozen pizza – Homemade Pita Pizza Bottled salad dressing – use balsamic vinegar and olive oil or lemon juice Bottled pasta sauce- canned tomatoes (avoid brands with added sugar and salt), dried oregano, dried or fresh basil and olive oil. Processed deli meat – Grilled chicken breast or roasted beef. Pre-packed microwave meals – Homemade Microwave Risotto Primavera What’s your trick to avoid highly processed foods? May you be Mindful message. Notice 5 things in your day that usually go unappreciated. These things can be objects or people – it’s up to you. The point of this exercise is to simply give thanks and appreciate the seemingly insignificant things in life; the things that support our existence but rarely get a second thought amidst our desire for bigger and better things. For example: electricity powers your kettle, the postman delivers your mail, your clothes provide you warmth, your nose lets you smell the flowers in the park, your ears let you hear the birds in the tree by the bus stop, but… Do you know how these things/processes came to exist, or how they really work? Have you ever properly acknowledged how these things benefit your life and the lives of others? Have you ever thought about what life might be like without these things? Have you ever stopped to notice their finer, more intricate details? Have you ever sat down and thought about the relationships between these things and how together they play an interconnected role in the functioning of the earth? Once you have identified your 5 things, make it your goal to find out everything you can about their creation and purpose to truly appreciate the way in which they support your life. Don’t forget to post your mindfulness stories to be in with a chance to win the May you be Mindful prize pack. References: Academy of Nutrition and Dietetics 2016, Processed Foods: What’s OK, What to Avoid, http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/avoiding-processed-foods, viewed May 2016 Better Health Channel 2016, Food Processing and Nutrition, https://www.betterhealth.vic.gov.au/health/healthyliving/food-processing-and-nutrition, viewed May 2016 NHS Choices 2016, Eating processed foods, http://www.nhs.uk/Livewell/Goodfood/Pages/what-are-processed-foods.aspx, viewed May 2016 Pocket Mindfulness 2016, 6 Mindfulness Exercises You Can Try Today, http://www.pocketmindfulness.com/6-mindfulness-exercises-you-can-try-today/, viewed May 2016
