Weight Loss : Things I Can Do Now #3 : Half Your Portion Size & Your Bite Size

Welcome to Things I Can Do Now. This is a series of easy changes you'll hardly notice for those who wish to improve their diet and lifestyle without the effort!

Things I Can Do Now #3 : Half Your Portion Size & Your Bite Size.

If you are eating big meals for lunch and/or evening dinner, it's most likely your food is on a dinner sized plate (26cm dia. approx.). Start your journey to wellness and weight loss by only filling half your plate with your regular meals, so the other half remains empty. This may mean cutting something in half such as a burger in a bun and discarding the surplus half (or giving it to a friend!).

When eating foods such as pasta dishes and take away meals it is easy to consume a whole plate of food even though these are too many calories for one meal and the physical size of the portion is too big for comfort. Therefore it is too difficult to leave half of what is on your plate, instead only fill half the plate.

When ordering take out food, order half the amount you normally get. If you are cooking food, only prepare half the amount you usually would. With the "Half" strategy filtering through to the very start of the meal there will not be any leftovers to tempt you later. You will benefit even more if you say no to any large sodas (even diet versions), instead opting for water, Coconut Water or a freshly squeezed small orange juice.

Now is also the time to take smaller bites/ mouthfuls, filling up about about one third of a spoon or fork each time. This action will ensure that your food is chewed up properly (part one of digestion) and will also make your meal last longer (to ensure meal messages are reaching the brain).

At UK Raw Health HQ we do not promote eating take away fast food in any meals as we cannot be sure of the quality of the ingredients or know fully if there are any chemicals used for texture, flavour or preserving. The "Half the portion" strategy is a good start if you cannot bring yourself to make changes to the ingredients in your diet with immediate effect, but you do wish to do "something" to head in the right direction.

Information on UK Raw Health is the opinion of the writer and/or other individuals mentioned. Information is not intended to diagnose, treat, cure or prevent any disease or provide education. Statements have not been evaluated or approved by any regulatory bodies. Before making any changes to diet, regime and/or lifestyle consult your doctor.

Health News : Five Studies Link Activity/Exercise To Lower Breast Cancer Risk

1. Regular physical activity reduces breast cancer risk irrespective of age

ScienceDaily reports : Practising sport for more than an hour day reduces the risk of contracting breast cancer, and this applies to women of any age and any weight, and also unaffected by geographical location. Compared with the least active women, those with the highest level of physical activity reduced their risk of breast cancer by 12%, researchers say.

Read the full ScienceDaily article : click here

Source: Date:  March 20, 2014   Source:  The European CanCer Organisation (ECCO)/Sciencedaily.com 



2. Study links moderate activity to lower breast cancer risk

ScienceDaily reports : A large new American Cancer Society study adds to increasing evidence that physical activity reduces the risk of breast cancer in postmenopausal women. Among the women who reported walking as their only activity, those who walked at least 7 hours per week had a 14% lower risk of breast cancer compared to those who walked 3 or fewer hours per week. The women walked at a "moderate" pace -- about 3 miles per hour. The most active women -- those who walked and did more vigorous exercise -- had a 25% lower risk of breast cancer compared to the least active.

Read the full ScienceDaily article : click here

Source: Date:  October 4, 2013   Source:  American Cancer Society/Sciencedaily.com 

3. Exercise, even mild physical activity, may reduce breast cancer risk

ScienceDaily reports : A new analysis has found that physical activity – either mild or intense and before or after menopause – may reduce breast cancer risk, but substantial weight gain may negate these benefits. The findings indicate that women can reduce their breast cancer risk by exercising and maintaining their weight.

Read the full ScienceDaily article : click here

Source: Date:  June 25, 2012   Source:  Wiley-Blackwell/Sciencedaily.com 

4. Recent, Vigorous Exercise Is Associated With Reduced Breast Cancer Risk

ScienceDaily reports : Post-menopausal women who engage in moderate to vigorous exercise have a reduced risk of breast cancer. This comes from researchers who investigated the link between breast cancer and exercise.

Read the full ScienceDaily article : click here

Source: Date:  October 1, 2009   Source:  BioMed Central/Sciencedaily.com 

5. Vigorous exercise reduces breast cancer risk in African-American women

ScienceDaily reports : Vigorous exercise of more than two hours per week reduces the risk of developing breast cancer in postmenopausal African-American women by 64 percent, compared to women of the same race who do not exercise, according to researchers.

Read the full ScienceDaily article : click here

Source: Date:  October 3, 2010   Source:  American Association for Cancer Research/Sciencedaily.com 

UKRawHealth Comments

A natural way to reduce breast cancer risk sounds great and exercise couldn't be more natural for human beings. If you are not exercising at all, start walking every day a few minutes and build up to half an hour over time. Or if you like variety try to do different things each week in between days of walking. Don't be too hard on yourself, if you can't do too much on one day do as much as you can and then try again the next day. Everything you do towards more exercise counts. If you are exercising regularly then keep it up. If you sit down for most of the day as part of your job or lifestyle, get up and stretch and walk about for a few minutes every hour. Try not to stay still for too long. Remember to check with your doctor before starting any exercise.

Information on UK Raw Health is the opinion of the writer and/or other individuals mentioned. Information is not intended to diagnose, treat, cure or prevent any disease or provide education. Statements have not been evaluated or approved by any regulatory bodies. Before making any changes to diet, regime and/or lifestyle consult your doctor.

Weight Loss : Things I Can Do Now #2 : Miss A Step

Welcome to Things I Can Do Now. This is a series of easy changes you'll hardly notice for those who wish to improve their diet and lifestyle without the effort!

Things I Can Do Now #2 : Miss A Step.

If you use stairs regularly, increase your strength and muscle mass by missing out a step ie. climbing two stairs at a time (if you can do this safely) when ascending. Building muscle mass/density enables your body to burn more fat/calories than normal whilst you are resting and of course the extra effort to climb stairs this way will require more calories. Remember to check with your doctor before starting exercise or making changes to your exercise routine.

Information on UK Raw Health is the opinion of the writer and/or other individuals mentioned. Information is not intended to diagnose, treat, cure or prevent any disease or provide education. Statements have not been evaluated or approved by any regulatory bodies. Before making any changes to diet, regime and/or lifestyle consult your doctor.