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18.06.2014
It’s no secret that garlic speeds up your metabolism and helps you lose weight faster. Set weight-loss in motion and learn how to live healthier with LivFit—a more traditional yet highly effective non-medical 15-week program. For the area's most comprehensive list of Bariatric procedures (including gastric band, gastric sleeve and gastric bypass), look no further than NewFit.
According to the National Cancer Institute in the United States, many studies have shown that excess weight and obesity are associated with a modest increase in breast cancer for post-menopausal women. Many studies have shown that physical activity and exercise can reduce the incidence of breast cancer and recurrence by up to 20%. The recommendation is 150 minutes or more per week of moderate aerobic exercise (for example, 30 minutes, 5 times a week or 40 minutes, 4 times a week) or vigorous aerobic exercise  for 75 minutes per week. Increasing physical activity is critical to help reduce weight as well as the risk of breast cancer (and many other diseases). The Canadian Breast Cancer Foundation highlights alcohol intake as a risk factor for breast cancer. I believe the message here is – be mindful of your alcohol consumption, keeping it to a maximum of 7 drinks per week, and remember that less is always better, when it comes to reducing breast cancer risk. People seem to be consuming more alcohol than was the case in previous years, and this appears to increase as individuals move into retirement years. For detailed guidance and a step by step plan to help you improve your diet and overall health, you might be interested in my book, HEALTH FIRST: Winning at Weight Loss and Wellness.
December 4, 2014 By Steve Hirsch According to the Canadian Cancer Society, 24% of all new cancer cases among Canadian men will be prostate cancer.
The Prostate Cancer Foundation in the United States says that after age 69, the chance of developing prostate cancer becomes more common than any other cancer in men or women.
Both organizations note that men with African and Caribbean ancestry are at higher risk of developing prostate cancer. However, there are a lot of things that are well within our control that can be done to help minimize our chances of developing prostate cancer.
The Prostate Cancer Foundation notes that Asian men living in Asia have the lowest risk of developing prostate cancer, but when they migrate to North America and northern Europe,  their risk actually increases. We all know that a healthy diet and plenty of physical activity are two of the most important things we can do to maintain good health.
Let’s take a look at some of the foods you can incorporate into your diet on a regular basis that may help prevent prostate cancer. Eat your veggies, especially cruciferous vegetables such as broccoli, cauliflower, cabbage, brussel sprouts, spinach, kale and bok choy. Note:  When using store-bought tomato sauces and other tomato products, be mindful of the amount of sugar they contain. Eating more fish and other foods high in essential fatty acids, or “good fats”, can also help improve your overall health and may prevent many illnesses including prostate cancer. Eating less “bad fat”, especially fat from red meat and dairy products, and avoiding trans fats and saturated fats that are found abundantly in processed foods and packaged goods also helps to prevent prostate cancer.
Excessive alcohol consumption is thought to be a significant risk factor for developing prostate cancer. Staying physically active is important for a number of reasons, and one important benefit is it’s role in helping to prevent prostate cancer.
Cardiovascular exercise 3 to 4 times per week for 30-45 minutes per session is what you should aim for. For more information about how you can prevent prostate cancer through diet and exercise, take a look at the Prostate Cancer Foundation’s free guide called “Nutrition, Exercise, and Prostate Cancer”. Talk to your doctor about your risk factors for prostate cancer, and ask about the risks and benefits of screening. For detailed guidance and a step by step plan to help you improve your diet and overall health, you might be interested in my book, HEALTH FIRST: Winning at Weight Loss and Wellness.
November 20, 2014 By Steve Hirsch Let’s address a common myth about exercise (physical activity) and weight loss. Myth:  Just be more physically active, exercise a great deal, and you will lose all your desired weight.
I recommend viewing physical activity and exercise as a way to improve your health, and dramatically reduce your risk for so many diseases, such as Diabetes, High blood pressure, heart attacks, stroke, breast cancer, prostate cancer and Alzheimer’s.
Book an appointment every week in your calendar (30-45 minutes of cardio exercise, 3-4 times a week) Do what you like and ideally find an “exercise buddy”.
If we become more mindful every day, we can truly increase our physical activity quite easily. These are just a few suggestions, being mindful daily will permit you to come up with all kinds of creative ways you can increase your physical activity.
As winter is approaching in northern countries, outdoor activities frequently diminish for many.


I would also recommend getting a pedometer, and try to work up to 5,000-10,000 steps per day. October 28, 2014 By Steve Hirsch “No fat”, “oat fibre, “multigrain flakes, “ helps lower cholesterol”. Buyer be ware… even cereals that include lots of fibre and whole grains usually have 3-4 teaspoons of sugar per cup of cereal. Like cereals, granola bars often boast of their “high fiber and whole grains”, but they, too, can include far more sugar than you might suspect. Granola and cereal-based bars often claim to be composed of 100% all-natural ingredients such as rolled oats, roasted nuts, dried fruit, and yogurt. Granola Bars and Cereal bars generally are sweet snacks that serve only to give you lots of sugar, that can be addictive. If you cannot forgo the convenience of a snack bar, look for a low sugar variety (that are not easy to find),  maximum of 4 grams of sugar, ( = 1 teaspoon of sugar).
Once you wean yourself off the excess sugar incorporated into many of the foods around you, your craving for sweat foods will most likely diminish. As with “low fat”, other beneficial ingredients such as “high fiber”, “whole grains”,  “natural ingredients”, just to mention a few, can be accompanied by unhealthy amounts of sugar. You can say goodbye to the diet fad of the month and say hello to an easy-to-follow program with wonderful, long-lasting results.
September 22, 2014 By Steve Hirsch Most weight loss programs, in my opinion, are difficult to follow and are often very restrictive, requiring a great deal of discipline, which makes them unsustainable over the long term. Our lives are becoming more hectic ,with work demands increasing, more commuting and travel time and for many,  greater family responsibilities. My next blog will focus on sugars, and I will give you some great tips on where bad sugars lurk in foods that are marketed as being “healthy”.
For a more information and detail, and to get started, read the HEALTH FIRST: Winning at Weight Loss and Wellness book,  and use the free App, HEALTH FIRST, from the App store for iphone and Google Play for Android devices. Our society is now plagued with lifestyle diseases, such as Type 2 Diabetes, heart disease, stroke, sleep apnea, high cholesterol, high blood pressure and many others.  Our risk of many cancers such as breast, colon, and uterine cancer is also increased due to obesity. Our lack of physical activity and exercise increases the risk of dementia, diabetes, breast and prostate cancer. These chronic lifestyle diseases are taking a huge toll on us as individuals and on society as a whole. Having identified the link between obesity and the risk for these chronic lifestyle diseases, this WHO quote confirms the magnitude of this societal challenge. By getting to a healthier weight, one can dramatically reduce the risk of all these life style diseases. Stay tuned, over the next several weeks, several simple ideas will be included in this blog, to help you achieve your weight loss goals, incorporate physical activity and exercise into your life and become a healthier and more energetic person.
Breast Cancer Prevention: Become empowered!In North America, a woman has a 1 in 8 life-time risk of developing breast cancer. While most weight loss programs can help you lose weight, statistics clearly demonstrate that after all your hard work and sacrifice they fail in the most crucial part - maintaining your new weight. We teach you how to control your appetite eating the right foods, in the right amounts, at the right time, for the right reasons.
Semi-Private Personal Training creates a fun workout atmosphere that is extremely cost effective. While not designed as a weight loss program it's a great program for dropping that extra 5-10 pounds. Why should men have all the fun? Here it is an 8 week high intensity shaping, toning and cutting program for the girls.
Jills Get Jacked is the ideal recommended breakout program to enhance you overall fitness regime. This eight week program is lead by Behavioral Counselors, Dietitians and Childhood Development Specialists.
They contain amazingly high levels of vitamins and minerals, including vitamin C, vitamin A, vitamin B6, copper, iron, and potassium.
The medical literature and media are filled with articles on early detection of breast cancer through screening and on various treatments for the management of breast cancer. Unfortunately, at present, there are no guaranteed ways to prevent breast cancer, but there are a number of strategies that can significantly reduce one’s risk. Some of the weight gain is due to a lack of estrogen, but there are additional reasons for weight gain that can be addressed and altered.
This can have a significant effect on one’s ability to prevent weight gain and also to lose weight. Adhering to this recommendation will also help to reduce the amount of weight gain that women may experience with menopause. But a recent study from Harvard Medical School showed a 13% increase in breast cancer risk for women who consumed 3-6 drinks per week.


Excess alcohol also leads to weight gain, with both of these being risk factors for breast cancer.
I recommend thinking about outdoor activities like snow-shoeing, cross country skiing, down hill skiing, skating, walking with appropriate foot wear and clothing. One can use the treadmill, bikes, and elliptical machine or attend an aerobics or spinning class. That’s just about what you would need to consume if you wanted to gain a pound a week.
Depending on the variety, the sugar content in a granola bar can be greater than that in a serving of cookies. Keep in mind though, that you’re always better off making your own trail mix with nuts, seeds, and some dried fruit. Or, at the very least, many of the foods you once craved will taste unpleasantly sweet to you.
I encourage you to read the nutritional labels with each yogurt purchase, either the small snack size or the larger containers. However,  I believe that becoming more mindful of portion size, purposefully making healthy instead of unhealthy food choices, you will achieve your weight loss goals. The American Diabetes Association revealed that adults with diabetes die from heart disease two to four times more frequently than adults without diabetes.
Excess weight gained during adulthood increases the risk for breast cancer later in life, particularly women who continue to have a higher body weight after menopause.
Medical literature has recently demonstrated that overweight patients fall into one of six potential groups, each in need of a different strategy to be successful at weight loss and long-term weight maintenance. Click below for a brief program description and to view our calendar of upcoming events and programs.
Almonds, walnuts, cashews, pistachios, and Brazilian nuts are rich in protein and healthy Omega-3 fatty acids. Advances in treating breast cancer have been remarkable, and early detection using mammography has been a huge success, especially for post-menopausal women.
Don’t worry about how many days in between, or time of day, just do what works for you each week. With some searching at the grocery store, you can find an oat –fiber, bran or whole grain cereal with no added sugar, or one with only one or two grams of sugar per cup. Also, don’t overlook other options for that mid morning or mid afternoon snack, such as fresh fruit, low or zero fat plain yogurt, or hummus and fresh vegetables. Most have the “fruit” added by the manufacturer, but most of that added “fruit” is mainly added sugar in the form of syrup.
The material in the HEALTH FIRST book is easy to read, the free App is very simple and easy to use, taking only seconds to click a + to keep you focused and on ‘budget” with portion size and the food groups. Then stay tuned for myths about exercise and weight loss, and some great hints on how to incorporate physical activity and exercise into your life permanently. Higher body weight has also been associated with a higher risk of breast cancer recurrence in both pre and post menopausal woman. The problem with all these methods is they taught you nothing about eating, activity or most importantly you. After which we can show you an array of weight loss and long-tern weight maintenance paths. On the other hand, if you eat tomatoes or potatoes in large amounts, you’ll eventually gain a few pounds. This compound increases your metabolic rate, causing your body to burn more calories at rest. Of-course, you’re going to want a dessert every once in awhile, (once you have reached your goal weight on the HEALTH FIRST program), you can have one dessert a week. For example, I recently saw a snack size blueberry yogurt at a coffee shop, it had 0% fat, but when I read the nutritional facts, I discovered that it contained 18 grams of sugar per container. The nutrients in celery help prevent cancer, lower cholesterol levels, ward off depression, and regulate the body’s alkaline balance.
There are many other foods that can speed up your weight loss and help you stay fit all year round. Spicing your meals with chili peppers may improve cardiovascular health and reduce free radical damage. Recent studies indicate that garlic may help regulate the formation of fat cells in your body and prevent obesity.




Weight loss tips at home
Vegetarian diet for fast weight loss
Nutrition articles on low carb diets


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