LIFESTYLE AND NUTRITION
Eat colorful please!
Is eating colorful linked to the prevention of chronic diseases such as several cancers, heart disease or diabetes?
21 Days to Wellness
During this month dedicated to prostate cancer awareness, we take the opportunity to encourage you to make small changes to improve your overall well-being.
Since maintaining a healthy and vibrant lifestyle is fundamental to your quality of life (regardless of your prostate cancer diagnosis), we are proposing below five behaviors that can benefit your health. We invite you to think about which one you think is the most feasible to adopt into your daily routine over the next 21 days, at a time that suits you perfectly. Each of these behaviors is accompanied by additional information and practical advice to guide you in your approach and make your choice easier.
Your choice of food has a tremendous influence on your journey, especially before, during and after prostate cancer treatment. Each bite infuses you with vital energy, cultivates your well-being, propels your healing process, wards off fatigue, and forges an armor of resilience against side effects and possible recurrences. More so, your diet becomes a powerful shield against the threats of chronic disease, helping you chart a course for lasting health. Every meal is an opportunity to strengthen your body in its quest for vitality and happiness.
Menu
COMMITMENT #1 : I agree to prepare a home-cooked meal of fresh, unprocessed food three times a week
Modifiable behavior : Excessive consumption of processed foods
To best reduce your intake of highly processed foods, choose fresh, unprocessed foods instead that are free of additives, added sugars, and saturated fats. Of course, it may seem simple to say, but let’s see some basics below to guide you.
Why is this important?
Did you know that…
What is the basis of a healthy diet?
The advantages
Why is this important?
Junk food can have a negative impact on health by increasing the risk of problems such as obesity, heart disease, type 2 diabetes and other metabolic disorders, as well as increasing the risk of developing certain cancers . When it comes to prostate cancer, some studies have highlighted the importance of a healthy diet in preventing this disease, while others have not. Although we are awaiting the results of ongoing research, prevention is the best option!
Did you know that…
Junk food is often lacking in essential nutrients, which can lead to nutritional deficiencies.
It can cause energy spikes followed by crashes, leading to a feeling of fatigue and lack of energy.
It can affect mood by causing emotional fluctuations, such as irritability from energy drinks, or by contributing to inflammation in the body which can negatively impact mood.
Highly processed foods with chemical additives and artificial ingredients can disrupt neurotransmitters in the brain, thereby influencing mood.
What is the basis of a healthy diet?
It is important to diversify your diet by including a variety of foods from each group to ensure a balanced and nutritious diet.
Fruits and vegetables (all): These are rich in vitamins, minerals, fiber and antioxidants essential for good health.
Whole grain products (rice, pasta, bread): These provide complex carbohydrates, fiber and B vitamins, while avoiding refined versions.
Lean protein: This includes lean meats, poultry, fish, eggs, legumes (beans, lentils, chickpeas), and low-fat dairy products.
Low-fat dairy products: These provide calcium and other essential nutrients while reducing saturated fat intake.
Healthy fats: This includes unsaturated fat sources such as avocados, nuts, seeds, olive oil and fatty fish.
Limit sugar and salt: Reducing the intake of added sugar and salt is beneficial for overall health.
Water: Proper hydration is essential, so water should be the primary drink of choice.
The advantages
Other benefits of preparing homemade meals made from fresh, unprocessed foods:
You can easily adapt the recipes to suit your specific food preferences and dietary needs.
They allow you to save money versus eating out, ordering from a fast food restaurant or buying prepared meals.
They give you the feeling of being in control of your diet and taking care of your health.
Not sure where to start?
Take an inventory of what’s in your fridge, freezer, cupboards and pantry. Do you have healthy foods on hand? They can be fresh, frozen, canned or canned/packaged.
Do some Google searches for healthy recipes with your healthy foods.
For example, we recommend the Nourish (Savourer Santé) website for healthy and adapted recipe ideas.
Take note of your missing ingredients. What are you missing as an ingredient for this meal? Make a list and go get them.
Here are some other examples of colorful and tasty foods to add an explosion of flavors to your plate or throughout the day:
Salads: Try colorful combinations of lettuce, arugula, cherry tomatoes, cucumbers, radishes, avocados and whole grains like quinoa.
Smoothies: Mix colorful fruits and vegetables with yogurt, milk or plant-based milk to create nutritious and vibrant smoothies.
Main dishes: Prepare colorful dishes by adding a variety of vegetables to your stir-fries, curries, omelets or pasta dishes.
Snacks: Opt for healthy, colorful snacks like veggie sticks with yogurt-based dip, mixed dried fruits and nuts, grapes with low-fat cheddar or cottage cheese.
Blog posts to read
Additional resources
Click on the links below to access more information to help you achieve your commitment:
COMMITMENT #2 : I agree to respect the maximum recommended sugar intake of 12 teaspoons a day, three times a week.
Modifiable behavior : Excess sugar consumption.
To further reduce your sugar intake, focus on naturally sweet foods such as vegetables, fruits and milk, and limit sugary drinks, pastries, desserts, sweets and packaged products. Of course, it may seem simple to say, but let’s see some basics below to guide you.
Why is this important?
Did you know that…
The good carbohydrates
The advantages
Why is this important?
It is crucial to understand that excess sugar in our diets is closely linked to a range of major health problems such as type 2 diabetes, obesity, heart disease, stroke, stroke, hypercholesterolemia, certain forms of cancer without neglecting dental tooth decay.
When we take steps to reduce our sugar intake, we can dramatically improve our well-being and have the opportunity to make a significant contribution to our overall health, by reducing the risks associated with these serious health conditions.
Every conscious choice to reduce sugar in our diet is a decision that helps strengthen our future and promotes a healthy daily life.
The average Canadian consumes about 26 teaspoons of sugar per day, with men consuming significantly more than women. (Statistics Canada)
Did you know that…
Many popular drinks contain more than half of the daily recommended sugar intake. For example:
- One can of pop makes up about 85% (or about 10 teaspoons) of your daily added sugar intake.
- A specialty coffee? About 7 teaspoons.
- A glass of 100% pure orange juice? About 6 teaspoons.
- Sports drinks? About 5 teaspoons.
Sugar is present in many foods, either because it is found naturally or because it is added to it. It is found in several forms: white sugar, brown sugar, molasses, honey, maple syrup, evaporated cane juice, fruit puree, concentrated fruit juice and syrup-based corn sweeteners.
It can be present on the list of ingredients on food labels, under the following names: glucose, fructose, dextrose, maltose, sucrose (or sucrose). If one or more types of sugar are listed as the first or second ingredient on a food label, then the food is likely high in sugar.
Products containing sugar provide no nutritional benefit in addition to promoting cavities and other dental problems.
Sugar is often added to processed foods to enhance flavor, improve appearance and texture, and increase shelf life.
The good carbohydrates
Foods rich in carbohydrates that have good nutritional value are mainly:
- Grain products (preferably whole grain – rice, pasta, breads, cereals, etc.)
- Vegetables and fruits
- Milk and some dairy products
- Legumes (chickpeas, lentils, etc.)
The advantages
Other benefits of reducing your daily sugar intake:
- You will have better control of your weight by limiting unwanted weight gain related to empty calories.
- You’ll avoid rapid fluctuations in blood sugar (blood sugar levels), which can lead to energy spikes followed by energy dips and fatigue.
- The less sugar you eat, the less you will crave it. Your brain and body will adapt and your sugar cravings will gradually decrease.
Not sure where to start?
- Rethink your tea and coffee by adding only a small amount of milk, or adding a hint of cinnamon, nutmeg or cocoa.
- Are you a heavy drinker of soft drinks? Replace them with regular sparkling water, flavored with mint or fruit (lemon, orange, strawberry, raspberry, etc.)
- Swap your fruit juice, even if it is 100% pure, for a fruit.
- Choose cereals with less than 6g of sugar and more than 4g of fiber per cup (30g serving).
- Reduce the amount of pastries, sweet desserts, candies, and chocolates by replacing them with roasted nuts, low-fat and low-salt cheeses with crackers, vegetables with dip, or plain yogurt with fresh fruit.
- Choose recipes that are low in sugar. Do not hesitate, in your favorite recipes, to reduce the amount of sugar by a quarter or a third.
- When buying canned or frozen fruit, look for products with no syrup or added sugar. So canned fruit in water is the best option.
Blog posts to read
LIFESTYLE AND NUTRITION
I am a little bit diabetic
My doctor informed me that I am a little bit diabetic and that I will have to make important changes to my lifestyle.
LIFESTYLE AND NUTRITION
Does sugar really feed cancer cells?
With all the information on the internet, especially with regards to diet, you have made the decision to eliminate all unhealthy foods responsible for the development of cancer or its
Additional resources
Click on the links below to access more information to help you achieve your commitment:
COMMITMENT #3 : I commit to carefully reading the nutritional labels of prepared and packaged foods, processed meats, soups, and sauces.
Modifiable behavior : Excessive salt consumption
To better reduce your sodium intake, prioritize a diet rich in vegetables, fresh fruits, and whole grains, while limiting processed and packaged foods, processed meats, soups, and sauces. Of course, this might sound simple to say, but let’s explore some basic concepts below to guide you.
Why is it important?
Did you know that…
Daily nutritional value
The advantages
Why is it important?
According to the Heart and Stroke Foundation, about one in three people is sensitive to the sodium found in salt. This means that the excess salt consumed by these individuals can increase the amount of blood circulating in their arteries, raise their blood pressure, as well as the risk of heart disease and stroke.
Did you know that…
- The other names for sodium include table salt, sodium chloride, sodium monochloride, sodium nitrate, baking soda, and soy sauce.
- Salt is often added to processed foods to enhance their flavor, improve their appearance and texture, and extend their shelf life.
- Nearly 80% of salt comes from highly processed foods, such as:
- Those from fast food (known as junk food);
- Ready-made meals;
- Processed meats (e.g., hot dogs and deli meats);
- Canned soups;
- Commercial dressings;
- Packet sauces;
- Condiments (e.g., ketchup and marinades);
- Salty snacks (e.g., chips).
- Most adults should not consume more than 2,300mg of sodium (about 1 teaspoon / 5 ml of table salt) per day.
For example, a 60g bag of chips contains 480mg of sodium. Add to that a ham sandwich made with 2 slices of bread (280mg), 2 slices of ham (430mg), 1 slice of Kraft cheese (430mg), mayo and mustard (180mg). Total: 1800 mg out of the recommended 2300 mg per day. If you also add salted tomatoes and cucumbers to this meal…
Daily nutritional value
The daily nutritional value (DV) of sodium/salt as a percentage (%) per serving is indicated on each packaging, along with the quantity of sodium in mg.
The indicated DV percentages inform you whether the food contains a low or high amount of a given nutrient, in this case, sodium. Packaged food products should not exceed 15% of the recommended daily value, while a main dish should not exceed 30% of the recommended daily value.
For example, the DV of sodium contained in a can of flaked light tuna is 7% (1/4 cup). It is 15% for a can of small red beans (1 cup). However, it’s 20% for a 60g bag of potato chips.
Hence, the importance of reading labels!
The advantages
Other benefits of reducing your daily salt intake:
- You can decrease water retention in your body, which will alleviate bloating and swelling.
- By lowering your salt consumption, you will safeguard the health of your kidneys by avoiding additional strain on these vital organs.
- Reducing excessive salt intake can help limit the loss of calcium from your body, aiding in the prevention of bone loss and reducing the risk of osteoporosis.
- Adding less salt to your meals will allow you to better appreciate the natural flavors of foods, promoting a more diverse and balanced diet for your overall well-being.
Not sure where to start?
- Foods to prioritize for reducing salt intake: Focus on plenty of vegetables and fruits, along with consuming whole grain foods and a variety of protein sources, such as nuts, seeds, beans, lean meat, poultry, fish, and natural and low-fat dairy products.
- Look for products labeled as “low sodium,” “reduced sodium,” or “no added salt.” If a product claims to have reduced sodium content, take the time to check the nutrition facts panel, as it might still contain a significant amount.
- Draining and rinsing canned vegetables and legumes with water can reduce their sodium content listed on the nutrition facts panel by up to 50%.
- Try to decrease the amount of salt you add during cooking or at the table. If this seems challenging, you can always limit access to your salt shaker.
- Experiment with other seasonings like garlic, lemon juice, and fresh or dried herbs to enhance the flavor of your foods.
Blog posts to read
LIFESTYLE AND NUTRITION
The Mediterranean Diet ranked best diet in 2021
The results came in and for the fourth year in a row, the Mediterranean diet was chosen as the best diet to follow in 2021, according to US News and
LIFESTYLE AND NUTRITION
Gentlemen-How about we talk about your heart risks?
Cardiovascular or coronary heart disease is the second leading cause of death in men after cancer and a leading cause of hospitalization. Beyond healthy lifestyle habits, they are also influenced
Additional Resources
Click on the links below to access more information that will help you fulfill your commitment:
COMMITMENT #4 : I commit to replacing my high-fat, high-sugar and high-salt snacks with fresh fruits, cut vegetables, unsalted nuts or plain yogurts three times a week.
Modifiable behavior : Snacking and unhealthy snacks
To better manage snacking and avoid unhealthy snacks, it is advised to avoid skipping meals, as this can lead to cravings and less healthy food choices. Instead, prioritize balanced meals and nutritious snacks between meals if needed. Of course, this might sound simple to say, but let’s explore some basic concepts below to guide you.
Why is it important?
Did you know that…
What is a good snack?
Advantages
Why is it important?
In addition to contributing to overweight and obesity, snacking on high-fat, high-salt, or high-sugar foods can also lead to various diseases, such as hypertension, type 2 diabetes, and/or high cholesterol levels.
Did you know that…
Snacking and snacking are both instances of consuming food outside the main meals of the day.
- Snacking: Feeling hungry, taking the time to eat, listening to your sensations, and stopping when the hunger subsides.
- Mindless Snacking: Not feeling hungry, eating without paying attention to sensations, and stopping when? When the cookie package is finished, or when the stomach is overly full… but certainly not when the hunger has disappeared because it wasn’t there to begin with…
In daily life, snacks are not necessary if you don’t feel the need for them. However, they can help balance your energy intake throughout the day and prevent food cravings later in the day. Snacks are therefore your allies in helping you achieve your goal of eating better!
The number of snacks per day needed can vary depending on different factors such as your age, physical activity, level of hunger, and individual needs. In general, most adults can feel satisfied by consuming one to two snacks per day, in addition to the three main meals.
What is a good snack?
It consists of two complementary foods (for example, a fruit or a vegetable and a protein or a dairy product), and it should be minimally processed. Carbohydrates provide you with quick energy, while protein-rich foods keep you satisfied until the next meal.
Here are a few ideas:
- Raw vegetables + hummus
- A piece of fruit + a handful of nuts
- A piece of fruit + yogurt or cheese
Here are some snack suggestions that can be incorporated into your diet:
- 125 ml (½ cup) of yogurt with fresh fruit;
- 2 slices of pineapple and 125 ml (½ cup) of cottage cheese;
- Fresh fruits accompanied by a few pieces of low-fat cheese;
- 125 ml (½ cup) of unsweetened applesauce with natural almonds;
- 1 apple sliced with a tablespoon of natural peanut butter;
- 250 ml (1 cup) of raw vegetables with hummus or plain yogurt;
- 1 slice of whole-grain toast with peanut butter.
Advantages
Other benefits of incorporating healthy snacks into your diet:
- They provide you with a long-lasting source of energy throughout the day, helping you stay alert and focused.
- They help you regulate your appetite, thus avoiding overeating during the main meals.
- Nutrient-dense snacks, such as fruits, vegetables or nuts, provide you with essential vitamins, minerals and antioxidants for the proper functioning of your body.
- They help maintain a regular metabolism and avoid sudden drops in blood sugar, while allowing you to satisfy your small cravings without compromising your health.
Not sure where to start?
- At home, to avoid giving in to the ice cream tub or the bag of chips, try not to buy them too often, or better yet, store them out of sight (in the basement, for example). Out of sight, out of mind… and out of reach! And don’t underestimate the quantity you’ll consume in the long run.
- Control portions: Even if your snacks are healthy, remember they should be small portions. Avoid snacking in large quantities.
- Prepare healthy snacks. Find easy recipe inspirations here.
Blog posts to read
LIFESTYLE AND NUTRITION
Ready to eat? Advice from Dre Isabelle Huot
At this time of year, eating a healthy diet can quickly be ruled out although it does help reduce your risk of cardiovascular disease and even prostate cancer. Here is
Additional Resources
Click on the links below to access more information that will help you fulfill your commitment:
COMMITMENT #5 : Before doing my grocery shopping, I commit to dedicating one hour per week to plan my meals, based on simple and healthy recipes to prepare.
Modifiable behavior : Lack of meal planning and preparation
To better manage meal planning and preparation, it is recommended to set aside time each week to plan your meals in advance and create grocery lists while consulting flyers to make informed choices. This will help you avoid impulsive decisions and prioritize healthy options. Of course, this may seem easy to say, but let’s explore some basic concepts below to guide you.
Why is it important?
Did you know that…
Building a Balanced Menu
The advantages
Why is it important?
Lack of meal planning and preparation can lead to stress and anxiety, food wastage, and short-term impulsive and unnecessary expenses. Moreover, it can contribute to unbalanced eating habits, potentially increasing the risk of long-term health issues such as obesity, diabetes, or cardiovascular diseases.
Did you know that…
- When you don’t plan your meals in advance, it’s easier to turn to quick and convenient food options, which are often high in calories, saturated fats, sugar, and salt, but low in essential nutrients.
- Furthermore, eating out or ordering prepared meals can be more expensive than cooking meals at home.
For example: A meal consisting of 2 chicken thighs, fries, and coleslaw for one person costs $23.28, whereas a whole fresh chicken costs $12, a bag of frozen fries costs $3.79, and a bag of shredded cabbage for coleslaw costs $1.99, totaling $17.78. You will need to cook the chicken and fries and prepare the coleslaw. However, it’s important to keep in mind that the second option, costing $17.70, can generate multiple meals, depending on whether you’re alone or with others, resulting in significant savings.
- Without prior planning, your meals may become monotonous and lacking variety, which can lead to a deficiency in essential nutrients.
Building a Balanced Menu
What does a balanced menu look like?
Here’s an example of a weekly menu. You can adjust the foods according to your preferences. Prioritize whole grain bread and pasta, long grain or brown rice, whole wheat flour, low-fat dairy products, lean meats, unsalted nuts or seeds, and fresh or frozen fruits and vegetables.
Monday
- Breakfast: Whole wheat toast with natural peanut butter and slices of banana, pear, or apple.
- Lunch: Pasta salad with fresh vegetables (tomatoes, cucumbers, bell peppers, squash, etc.).
- Dinner: Oven-baked chicken with steamed vegetables (broccoli, cauliflower, carrots) and rice.
Tuesday
- Breakfast: Plain yogurt with fresh or frozen fruits (strawberries, blueberries, raspberries) and nuts.
- Lunch: Chicken sandwich (from the previous day) with lettuce, raw vegetables, and yogurt dip.
- Dinner: Lentil and vegetable soup with whole grain bread or crackers.
Wednesday
- Breakfast: Scrambled or poached egg with tomato, toast, and a fruit.
- Lunch: Green bean salad with lettuce, tomatoes, and corn kernels.
- Dinner: Grilled or poached salmon with asparagus and rice.
Thursday
- Breakfast: Thin whole wheat crepe topped with fresh fruits and a drizzle of maple syrup.
- Lunch: Creamy squash and carrot soup, garnished with chives and a touch of sour cream.
- Dinner: Tuna salad bowl with green beans and cherry tomatoes.
Friday
- Breakfast: Pineapple, mango, and unsweetened coconut smoothie.
- Lunch: Cucumber, tomato, and avocado salad with crumbled feta and balsamic vinaigrette.
- Dinner: Grilled lean beef steak with mashed sweet potatoes and steamed broccoli.
Saturday
- Breakfast: Bowl of cereal with fresh fruits.
- Lunch: Tomato and bocconcini cheese salad with balsamic vinaigrette.
- Dinner: Fish tacos with whole wheat tortillas and a fresh vegetable topping.
Sunday
- Breakfast: Pineapple and coconut smoothie.
- Lunch: Homemade vegetable soup with whole grain bread or crackers and a piece of cheese.
- Dinner: Vegetable omelet served with a green salad and oven-roasted potatoes.
The advantages
Other Benefits of Planning and Preparing Your Meals:
Reduced Food Waste: By planning meals, you can buy only what you need, reducing food waste.
Time Savings: Meal planning saves time each day because you’ll know exactly what to cook and which ingredients are required. It also prevents last-minute stressful situations of figuring out what to eat or resorting to unhealthy options.
Cost Savings: By preparing your meals at home, you can buy ingredients in bulk, take advantage of promotions, and avoid unnecessary expenses at restaurants or with prepared meals.
Improved Digestion: Opting for fresh ingredients and avoiding processed foods can contribute to better digestive function, promoting improved digestion.
Don’t know where to start?
- 1.Choose a specific day to organize your menu. Dedicate between 30 minutes and 1 hour each week to plan your meals, including balanced and varied dishes. Think about incorporating vegetables, proteins, whole grains, and fruits to ensure a well-rounded diet.
- Is your budget limited? The most effective way to cook on a limited budget is to precisely plan your meals: select the meals you want to prepare for breakfast, lunch, dinner, and snacks for several days initially, and then progress to planning for the entire week later on.
- Select recipes before you go shopping. Opt for simple and easy-to-prepare recipes, especially if you have a busy schedule, are tired, or have low energy due to prostate cancer treatment. This will save you time in the kitchen.
- Make sure to have olive oil, lemon, balsamic vinegar, onions, garlic, and herbs on hand for homemade dressings and to enhance the flavors of your dishes.
- Based on your menu, create a grocery list for the necessary ingredients. This will help ensure you don’t forget to buy essential items. Also, keep an eye on flyers, sales, and seasonal foods! This will help you save money.
- Plan for extra portions that you can eat as leftovers the next day (for example, for lunch at work) or freeze. It’s always convenient to have a prepared meal for days when you don’t feel like cooking.
- Try using this toolkit for healthy meal planning..
Blog posts to read
LIFESTYLE AND NUTRITION
Miracle foods for a healthy prostate!
First, a quick Google search with the keywords Miracle Foods For A Healthy Prostate generated 5,800,000 results in 51 seconds! Interesting topic you say? You see, and we cannot say it enough,
LIFESTYLE AND NUTRITION
Cholesterol: Unraveling the good from the bad
Blood cholesterol is a natural fat. Your body needs it to work properly. Blood cholesterol helps to make hormones, such as testosterone, cell membranes (which cover the cells), and vitamin
Additional Resources
Click on the links below to access more information that will help you fulfill your commitment:
Source and reference
Written by PROCURE, 2023 © All rights reserved
