A really important part of healthy eating is keeping your kitchen stocked with some essential healthy staples. By having these simple ingredients on hand, it will help make throwing a quick nutritious meal together a lot easier and encourage healthier choices. You can set yourself up by keeping a number of long lasting healthy foods in your fridge, pantry and freezer and use them to make quick nutrient rich snacks and meals.
Here are some healthy staples that everyone should have in their kitchen:
Beans– Loaded with dietary fiber and protein. They’re also rich in vitamins, minerals & antioxidants. You can throw them in soups, pastas, salads, burritos and more.
Oats – Packed with protein, iron, potassium & magnesium, oats are filling, versatile &incredibly nutritious. You can use them in backed goods or even to make a healthy breakfast with your favourite nuts, seeds & dried fruits.
Nuts & Seeds –Nuts & seeds are full of protein, fiber, vitamins, healthy fats & minerals. They make a healthy snack and make a perfect topping on yogurts, salads or oats.
Oils & Vinegars– These are the backbone of many recipes. They’re necessary for cooking, salad dressings, pan sauces & more. Try to use healthy oils such as Olive, Avocado and Canola oil. Apple Cider Vinegar is one of the healthiest vinegars to consume and is perfect for salad dressing!
Fruit & Vegetables – Whether frozen or fresh, always keep your kitchen stocked with your favourite fruit & veggies as they are full of the healthy goodness your body needs.
Pure Maple Syrup & Raw Honey–These are healthy natural sweeteners, perfect for homemade marinades and salad dressings.
Greek Yogurt– Greek yogurt makes a great low-cal and low-fat substitute in recipes for mayo & sour cream.
Quinoa– One of the most nourishing and versatile whole grains and also one of the speediest grains to cook.
Eggs– One egg contains six grams of essential protein for only 70 calories
Dried Herbs & Spicesare packed with antioxidant rich goodness not to mention, they add quick, easy and wonderful flavours to any meal.
Garlic – Not only is garlic super healthy but it allows you to add flavour to your dishes quickly and easily.
Lean meats – Whether it’s chicken, beef, turkey, or fish, lean meats are an excellent source of protein. When prepared healthily & paired with other nutrient-rich foods like veggies, lean meats contribute to a great meal that is low in fat and calories.
Fish –A diet rich in fatty fish will give your body the Omega-3 fatty acids that it needs to promote optimum health.
New research from the lead scientific advisor of the Healthy Life Foundation, Michael Lisanti and his team at Salford University shows that cutting off the fuel supply can effectively stop the spread of cancer cells.
This is important as nearly 90% of all cancer patients that undergo treatment failure, die from the spread of cancer throughout the body. Cancer spreading is known as metastasis.
Metastatic cancer cells are resistant to cancer chemotherapy and radiation treatment this creating an urgent medical need to stop the spread of cancer cells.
Scientists have identified that metastatic cancer cells require an enormous amount of energy and represent the ‘fittest’ cancer cells – this explaining why they are drug-resistant.
The Translational Medicine Laboratory at the University of Salford have now isolated the ‘fittest’ cancer cells for the first time using a special sensor to detect ATP in living cells. ATP is the universal ‘currency’ of energy in all living things.
They identified that ATP-high cells were the most aggressive, making it easy to study the ‘fittest’ cancer cells, to discover their Achilles’ heel. ATP-high cells were almost 5 times more metastatic.
Professor Michael P. Lisanti, MD-PhD, Chair of Translational Medicine, said: “This simple idea has been right under our nose, all the time; ATP is a new marker for aggressive cancer cells and treatment failure.”
Professor Federica Sotgia, PhD, Chair of Cancer Biology and Ageing, stated that: “Ultimately, ATP-depletion could prevent metastasis, by directly cutting off cancer’s fuel supply.”
One of the best ways to empty the fuel tank is to target the engine that produces ATP.
Fiorillo, Sotgia, Lisanti and colleagues used an FDA-approved drug that was originally designed to inhibit energy production in bacteria.
The drug, Sirturo, targeted the fuel supply of cancer cells and blocked metastasis by nearly 85%. The drug had no effects on normal cells, thereby minimizing side-effects. It found that treatment with Sirturo caused a ‘power failure’, but only in cancer cells.
Sirturo is already FDA-approved, with these findings paving the way for new cancer clinical trials.
This potentially life-saving research was co-authored by Dr. Marco Fiorillo, Professor Federica Sotgia and Professor Michael P. Lisanti at the University of Salford, and was published in the Nature journal, Cell Death and Differentiation.
Dr. Cristian Scatena and Professor Antonio Giuseppe Naccarato, from the University of Pisa Hospital, also collaborated in the study, using patient samples.
The research article is freely available online:
Bedaquiline, an FDA-approved drug, inhibits mitochondrial ATP production and metastasis in vivo, by targeting the gamma subunit (ATP5F1C) of the ATP synthase.
Did you know that May is National Walking Month? After this last year, most of us are appreciating the chance to get out of the house for a walk more than ever! And now that the evenings are staying lighter for longer, it makes it a perfect time to get out and get walking. Walking has a ton of health benefits that will hopefully motivate you to lace up those shoes and get moving.
Exercise is crucial to the mind and body. Not only for burning fat and keeping us fit, but also for our mental health! The simple act of brisk walking can do the world of good and help you to live a longer, healthier life. Studies show that women who walked more quickly had a life span of about 87 years compared to 72 years for women who walked slowly. Men who walked quickly had a life span of about 86 years compared to 65 years for men who walked more slowly.
Here are some of the Amazing Health Benefits of Brisk Walking:
❇️Helps maintain a healthy weight
❇️Increased cardiovascular health – stronger heart and lung health.
❇️Reduces the risk of stroke and heart disease
❇️Stronger bones and muscles
❇️Improved balance and coordination
❇️Helps to manage and prevent various conditions such as high blood pressure & high cholesterol.
❇️Eases joint pain
Try to set yourself a walking goal every day and aim for at least 30 minutes a day. Whether it’s getting off the bus a stop earlier or walking to your local store and carrying your groceries home. Try to find ways to walk briskly every day to increase your heart rate. If you can, try doing 30 second intervals of jogging and walking. This will help to improve your cardiovascular health immensely. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Today is World Ovarian Cancer Day. It is the one day of the year we globally raise our voices in solidarity in the fight against ovarian cancer. Ovarian cancer’ is not a singular diagnosis, rather it is an umbrella term for a multitude of different types of cancer that affect the ovaries, fallopian tubes, and the primary peritoneal cavity. Ovarian cancer is the most lethal of the female cancers for which there is no reliable screening test, and every women is at risk. With delays in diagnoses due to this lack of screening and because symptoms are often confused with other, less severe, illness, most women are diagnosed once the cancer has already spread, making it more difficult to treat.
Below are some of the symptoms of ovarian cancer. These can also be symptoms of other, less serious, conditions such as irritable bowel syndrome, ovarian cysts and polycystic ovary syndrome so if you’re experiencing them it doesn’t necessarily mean you have ovarian cancer. Common Symptoms of Ovarian Cancer Include:
✳️Bloating – Increased abdominal size / persistent bloating that doesn’t go away
✳️Eating complications – Difficulty eating / feeling full quickly
✳️Pain – Pain in pelvic or abdomen area
✳️Urinary Symptoms – Urgent or frequent urination Occasionally, there can be other symptoms, such as:
✳️Changes in bowel habits
✳️Abnormal bleeding – Any post-menopausal bleeding should always be checked your primary health care provider or doctor.
✳️Unexplained weight loss
There is no routine, simple screening test to accurately detect ovarian cancer. Contrary to popular belief, cervical screening (i.e. Pap smear) will not detect ovarian cancer. Cervical screening is effective in early detection of cervical cancer, but it is not a test for ovarian cancer. That is why being aware of ovarian cancer and its symptoms are important. If you have signs and symptoms of ovarian cancer, speak to your doctor. The pathway to diagnosis includes:
*Transvaginal or pelvic ultrasound
*CA-125 blood test
We often hear about nutrients but do we actually know what they are?
Nutrients are the essential compounds that the body needs in order to stay healthy. Nutrients must come from food and they’re vital for helping our body repair and grow, providing us with energy and also preventing disease.
Nutrients are broken down into 2 categories- Macronutrients & Micronutrients.
Macronutrients are the essential building blocks of our diet and are consumed in large amounts. These include protein, carbohydrates and fat, which provide your body with energy. Micronutirients come from vitamins and minerals and are consumed in small doses. However, their impact on the body’s health is critical, and deficiency in any of them can cause severe and even life-threatening conditions.
There are six main groups of essential micronutrients and macronutrients.
1.) Protein–Your body needs protein to help fuel energy and carry oxygen throughout your body. It is essential for keeping the muscles, bones, hormones and tissue in your body healthy and functioning properly.
2.) Carbohydrates – Good complex whole carbohydrates fuel your body with energy. They are also high in fibre, metabolism boosting and can help you feel fuller longer.
3.) Fats– Healthy fats help to aid hormone function, protect your heart, your memory and the absorption of specific nutrients.
4.) Vitamins– Our bodies rely on vitamins to function properly, ward of disease and to stay healthy. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D.
5.) Minerals – Minerals are crucial for many body functions, including building strong bones and teeth, regulating your metabolism and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.
6.) Water –Water is crucial for the functionality of every system in your body including your heart, brain and kidneys. It also helps flush out toxins, carry nutrients to cells and hydrate your body.
The best way to ensure you are getting all the nutrients that your body needs, is through a varied diet with plenty of fruits & vegetables, healthy proteins, fats and whole grains.
Millions of people around the world are experiencing high levels of stress during these very challenging times. For some of us, it can be debilitating and often damaging to our health. Stress is a significant factor in mental health problems including anxiety and depression. It is also linked to physical health problems like heart disease, problems with our immune system, insomnia and digestive problems. Stress is a normal part of human existence and nobody is immune to it. Therefore, it is important that we take care of our mental health and arm ourselves with the knowledge of how to recognise the onset of stress and also learn skills on how to cope with it when it arises.
Since April is officially National Stress Awareness Month, we thought we would share some helpful tips on how to reduce stress during these very difficult times.
- Meditate— Since your immune system responds to both negative & positive thoughts, meditation creates a positive mental environment for the immune system to flourish. It also creates a deep state of rest that triggers the brain to release neurotransmitters that enhance feelings of wellbeing.
- Breathe — Doing some slow, belly breathing can calm the mind, which in turn strengthens the immune system. When we slow down the breath, we calm the stress response that can weaken the immune system. Try counting to 4 or 5 with each inhalation and exhalation to slow down your breathing.
- Sleep— Sleep has been known to boost T-cells which help us fight disease, especially viral diseases. Get at least 7-8 hours of natural, restful sleep.
- Eat well – Eating a healthy diet high in fruits and vegetables are vital for our immune system as the vitamins, antioxidants and micronutrients that they contain keep our cells healthy, like Vitamin C, Vitamin A, zinc and other trace elements needed to support our immune system.
- Get regular exercise — Exercise can contribute to overall good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
March is National Nutrition Month!
Are you looking to make some changes towards a healthier you? Than National Nutrition Month is the perfect time to do it! This month focuses on the importance of healthy eating, making informed food choices and creating long lasting fitness goals. Research shows that starting slow and making small changes is the most successful long-term strategy for healthy changes.
Here are just a few habits you can start with:
Eat breakfast – Have a nutritious breakfast to give your body the energy it needs to take on the day.
Make 1/2 your plate Fruits & Veggies – Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Fruits & Veggies are filled with vitamins, minerals, antioxidants & dietary fibre, which is essential for optimum health.
Watch Portion Sizes – Eating too much or too little of any of the major food groups can be bad for your health so it important to be conscious of portion sizes.
Drink Plenty of Water – Drinking enough water is crucial for the functionality of every system in our body. Experts commonly recommend eight 8-ounce glasses, which equals about 2 litres, or half a gallon a day.
Be Active –As a general goal, aim for at least 30 minutes of moderate physical activity every day
Eat Fish twice a week – Aim for at least 2 portions of fish every week, 1 of which should be an oily fish such as salmon or mackerel.
Eat Slowly – The benefits of eating slowly include better digestion, better hydration, easier weight loss or maintenance, & greater satisfaction with our meals.
Cook from home – Studies show that people who regularly eat home–cooked meals made with fresh ingredients tend to be healthier as they consume less sugar & processed foods, which can result in higher energy levels & better mental &physical health.
Choose Nutrient Dense Foods – Nutrient dense foods are those that are high in vitamins, minerals, fibre & antioxidants, which are not only good for your health but also low in calories. They include brightly coloured fruits & vegetables, fortified & fibre rich grains, & lean meats, beans, & nuts.
Reduce Added Sugars – Many people consume more sugar than they realize. It’s important to be aware of your sugar intake because added sugars contribute zero nutrients & added calories. Too much sugar can also lead to extra pounds &contribute to chronic illness.
March is Ovarian Cancer Awareness month. Every year, 295,000 women around the world are diagnosed with ovarian cancer and only half will survive beyond five years.
Ovarian cancer has four main symptoms:
- Persistent stomach pain
- Persistent bloating
- Difficulty eating/feeling full more quickly
- Needing to urinate more frequently
These can also be symptoms of other, less serious, conditions such as irritable bowel syndrome, ovarian cysts and polycystic ovary syndrome so if you’re experiencing them it doesn’t necessarily mean you have ovarian cancer.
If your symptoms are:
- Out of the ordinary
You should make an appointment with your GP as soon as possible. Keep a record of what symptoms you are experiencing to have your notes to hand when you speak to your doctor. This will help your GP make a speedier diagnosis.
If you want to help support Ovarian Cancer research, you can get involved in Walk In Her Name and join the Step Challenge and take 295,000 steps across March (one for every woman diagnosed) to fund life-saving research. You can walk, run, dance or even jump your steps and record your progress on your online fundraising page. Get sponsored for your achievements, raise funds for the next generation of ovarian cancer research and save lives.
For more information, visit: https://ovarian.org.uk
Healthy Super Foods that you should eat every day.
💚Spinach contains many essential nutrients & antioxidants, such as carotenoids, Flavonoids, Vitamin E & Vitamin C that can help support the immune system.
❤️Kefir is a probiotic cultured drink made up of kefer grains, (which contain a combination of bacteria & yeast) and then added to milk. Kefir is incredibly rich in vitamins, minerals & has a host of health benefits from digestion, to bone health & inflammation.
💜Blueberries contain flavonoids which is a type of antioxidant that can help reduce damage to cells & boost your immune system. They are also a great source of vitamins.
❤️Tomato’s are a great source of Vitamins & Minerals including Vitamin C , Vitamin K, Potassium and folate, all which can help ensure optimum health.
🧡Carrots are packed with Beta-carotene. Beta Carotene is converted into vitamin A in the body, which is essential for good vision along with a healthy immune system & healthy skin.
💙Walnuts are an antioxidant powerhouse, which is protects us against cancer. They also have a high content of ALA & other nutrients, which can improve the risk of heart disease along with their ability to significantly lower LDL “bad” cholesterol. Walnuts may also help reduce inflammation, which can contribute to many chronic diseases.
💚Broccoli is rich in vitamins C & A, potassium, folate, fiber, protein, and iron. Broccoli also contains cancer-fighting sulforaphane.
🧡 Oranges have essential vitamins, antioxidants, protein, water percentage and fibre. These are all necessary minerals that help in keeping the nutrients in your body balanced.
💚Matcha Tea has very high levels of EGCG, which is a part of the antioxidant family known as catechins. Catechins have been linked to better heart health, a healthy metabolism and improved aging. Scientists have now discovered EGCG to be at least 100 times more effective than Vitamin C and 25 times more effective than Vitamin E at protecting cells from free radical damage.
💜 Oats are a natural superfood because they are 100% whole grain with minimal processing. They contain a good amount of of vitamins, minerals and fibre.
Today is World Cancer Day. This is a day that unites people, communities and entire countries to raise awareness and take action.
To find out more visit
Cancer is a disease which occurs when changes in a group of normal cells within the body lead to uncontrolled, abnormal growth forming a lump called a tumour; this is true of all cancers except leukaemia (cancer of the blood). If left untreated, tumours can grow and spread into the surrounding normal tissue, or to other parts of the body via the bloodstream and lymphatic systems, and can affect the digestive, nervous and circulatory systems or release hormones that may affect body function.
Key Cancer Facts
- 10 million people die from cancer every year.
- At least one third of common cancers are preventable.
- Cancer is the second-leading cause of death worldwide.
- 70% of cancer deaths occur in low-to-middle income countries.
- Up to 3.7 million lives could be saved each year by implementing resource appropriate strategies for prevention, early detection and treatment.
Help Reduce Your Risk Of Cancer:
Cancers can be caused by a number of different factors and, as with many other illnesses, most cancers are the result of exposure to a number of different causal factors. It is important to remember that not all cancers can be prevented. However, around 1/3 of cancer cases can be prevented by reducing behavioural & dietary risks.
Alcohol – The evidence that all types of alcoholic drinks are a cause of a number of cancers is now stronger than ever before. Evidence suggests that , the more alcohol drinks people consume, the higher the risk of many cancers.
Being overweight – Excess weight has been linked to an increased risk of developing 12 different cancers, including bowl & pancreatic cancers. In general, greater weight gain, particularly as adults, is associated with greater cancer risks.
Diet and nutrition – Experts suggest that diets and nutritional intake, particularly diets high in red meats, processed meats, salted foods and low in fruits and vegetables have an impact on cancer risks, particularly colorectum, nasopharynx and stomach.
Physical activity – Regular physical activity not only helps to reduce excess body fat and the cancer risks associated with this, but being physically active can help to reduce the risks of developing colon, breast and endometrial cancers.
Tobacco – Tobacco smoke contains at least 80 different cancer-causing substances (carcinogenic agents). When smoke is inhaled the chemicals enter the lungs, pass into the blood stream and are transported throughout the body.
Lonising Radiation – Manmade sources of radiation can cause cancer and are a risk for workers. These include radon, x-rays, gamma rays and other forms of high-energy radiation. Prolonged and unprotected exposure to ultraviolet radiations from the sun, sunlamps & tanning beds can also lead to melanoma & skin malignancies.
Early Detection Testing- Early Screening Tests means testing for early signs of cancer before people have any symptoms. If cancer is detected at an early stage, before symptoms even appear, it is easier to treat and there is a better chance of survival.