We all know that good health is a great gift that should never be taken for granted, and although most of us have heard that obesity leads to heart disease and diabetes, what is not as commonly known is that endless studies have shown that being overweight and obese put you at a higher risk for developing several types of cancers such as cancer of the esophagus, breast, colon, kidney, pancreas, thyroid, gallbladder and possibly other cancer types.

So how can we be healthier? With these healthy tips you will find insight on how to improve your diet and what foods to eat and what unhealthy foods to avoid in order to prevent illnesses.

Some healthy eating tips include:

• Eat breakfast and eat smaller meals throughout the day: A healthy breakfast will start up your metabolism, and eating small healthy meals throughout the day (rather than having large meals) keeps your energy levels up and stops you from over-eating.

• Start substituting: Instead of using butter and margarine for cooking, start using healthier oils such as olive oil. Reduce your sugar intake by drinking more water and herbal teas instead of sugary soft drinks and juices. Your salt intake can be reduced by substituting salt in your cooking with more fresh and dried herbs and spices.

• Eat with others: Whenever possible, eat your meals with others, such as with your family members. Not only will you be spending quality time with your loved ones, but you will be avoiding mindless over-eating which occurs when you eat in front of the TV or computer, and always remember to chew your food slowly.

• Avoid eating at night: Try to eat dinner by 6pm and then fast for 14-16 hours until breakfast the next morning. Studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—will help you to avoid weight gain.

Your Greatest Wealth is

Your Health

“It is health that is real wealth, not pieces of gold and silver.” - Mahatma Gandhi

What to eat:

• Fill up on colorful fruits and vegetables: Studies have shown that eating more fruits and vegetables reduces the risk of all types of cancers, and also decreases your appetite for fatty foods, which increase the risk of cancer as well.

• Get enough calcium & vitamin C: Calcium is an essential building block for lifelong bone health in men and women. Good sources of calcium include dairy products and leafy green vegetables. Studies have also proven that people with the highest intake of Vitamin C have the lowest incidence of intestinal cancers. The best sources of vitamin C are fresh fruits and vegetables such as citrus fruits, tomatoes and bell peppers.

• Eat plenty of Fiber: High fiber foods such as whole grains, cereals, beans, nuts and fruit and vegetables will help you lose weight and will also substantially lower your chances of developing colorectal cancer.

• Drink a lot of water: Water helps flush our systems of waste products and toxins. Not drinking enough water can cause dehydration —causing tiredness, low energy, and headaches.

What NOT to eat:

• Say no to chips: Not only are chips high in fat and calories and cause weight gain, but they are also high in trans-fats which cause high cholesterol and their excessive salt levels also cause high blood pressure. Even worse, chips are fried at high temperatures to make them crispy and this causes them to let out a material called acrylamide, a carcinogen that is found in cigarettes.

• Hydrogenated oils: Non- dairy coffee creamers, fast food, donuts, cookies, store bought pastries, ice cream all contain hydrogenated oils that have been proven to cause heart disease, digestive problems and can also even affect your body’s cell membrane structure and flexibility which is linked to cancer.

• Reduce highly salted and pickled foods: Pickled foods are extremely high in salts and studies have proven that eating too many salted and pickled foods greatly increases the risk of colorectal cancer and higher rates of stomach cancer.

• Cut down on refined sugars: Consuming too much refined sugar increases your risk of diabetes and has also been proven to be the most preferable food for cancer cells, thus promoting their growth. Refined sugars are found in foods such as chocolates, sweets, cakes and cookies.

• Eliminate artificial sweeteners from your diet: Alarming studies have shown that the chemicals that make up artificial sweeteners, especially aspartame, break down in the body into a deadly toxin called DKP, which can lead to cancers, especially brain tumors.

• Eat less red meat: Scientists have proven that eating red meat every day even if in very small amounts, increases a man’s risk of dying by 22% and a woman’s chance by 20%. Other research studies have shown that eating too much red meat increases your chances of developing colon and prostate cancer.

• Cut back on processed meats: Processed meats such as sausages, hot dogs and cold cuts contain several chemicals

and preservatives, including sodium nitrates that are well- known carcinogens (cancer causing).