Blue September - Shop Savvy 14 September 2016

Last post we focused on women's health.
So today we're putting the spotlight on men's health.

Blue September is about all the cancers that affect men - prostate, testicular, bowel, lung, and liver, to name a few.
Cancer Council gives us a few steps to cancer prevention and they include:

  • Quit smoking
  • Eat for health
  • Maintain healthy weight
  • Be sun smart
  • Limit alcohol
  • Move your body
  • Get checked
Well what does science and research tell us about food and cancer?
   Eating plenty of vegetables and fruits can lower the risk of cancer of the mouth, throat, oesophagus, stomach and bowel.
   Dietary fibre found in fruits, vegetables, seeds, nuts and legumes can lower the risk of bowel cancer.
   On the other hand, eating red meat, in particular processed meat, may increase the risk of bowel and prostate cancer.
   There is also some studies showing that habitual consumption of large amounts of well-done meats, saturated fat and calcium is associated with an increased risk of advanced prostate cancer.

Okay, so diet can have a role in cancer risks and prevention.
In summary, a healthful diet which can likely lower your risk of the above certain cancers include:
  • Eat plenty of vegetables and fruits.
  • Eat nuts, seeds and legumes.
  • Choose whole grains over processed grains.
  • Choose meats wisely - swap processed (ham, bacon, salami, prosciutto etc) to fresh and choose leaner cuts.
  • Try not to over-indulge on dairy and meat, especially high-saturated fat varieties.

Here are some inspirational Spring recipes that can boost your veggie intake to start a healthful diet!
Noted are supermarket specials for the week of 14 -20 September 2016.

Spring chicken in a pot
Greens like broccoli ($2 a bunch; Coles) and Asparagus ($2 a bunch; Woolworths) make this dish vibrant for Spring!

Serious Salads: Grated Carrot and Mint Salad with Honey Lemon Vinaigrette Recipe
Organic carrots $4 for 1kg bag at Coles.

Skillet Asparagus
Asparagus bunch are $2 each at Woolworths.
Feel free to swap butter to olive oil for a healthier alternative.
(Cobram Estate Extra Virgin Olive Oil 750mL $6.50 at Woolworths)

One-pan salmon with roast asparagus

Brown Rice and Avocado Salad
Brown rice and avocado salad
SunRice Medium Grain Brown Rice 5kg $6.80 each at Coles.
Aussie Avocadoes 2 for $4 at Woolworths.


Science News:
Harvard Medical School is conducting a study to investigate in more detail what constitutes a diet that will fight against prostate cancer. They're looking at plant-based diet vs a typical "Western" diet containing large amount of meat.
To find out more visit here.



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Hori S, Butler E, McLoughlin J. Prostate cancer and diet: food for thought? BJU Int. 2011;107(9):1348–59.
Joint WHO-FAO Expert Consultation on Diet N, and the Prevention of Chronic Diseases. Diet, nutrition, and the prevention of chronic diseases: report of a WHO-FAO Expert Consultation ; [Joint WHO-FAO Expert Consultation on Diet, Nutrition, and the Prevention of Chronic Diseases, 2002, Geneva, Switzerland]. Geneva: World Health Organization; 2003.
Thapa D, Ghosh R. Antioxidants for prostate cancer chemoprevention: Challenges and opportunities. Biochem Pharmacol. 2012 May;83(10):1319–30.
Joshi AD, Corral R, Catsburg C, Lewinger JP, Koo J, John EM, et al. Red meat and poultry, cooking practices, genetic susceptibility and risk of prostate cancer: results from a multiethnic case-control study. Carcinogenesis. 2012 Nov 1;33(11):2108–18.
World Cancer Research Fund International. Continuous Update Project report: Diet, Nutrition, Physical Activity and Prostate Cancer [Internet]. 2014. Available from:
Gathirua-Mwangi WG, Zhang J. Dietary factors and risk for advanced prostate cancer: Eur J Cancer Prev. 2014 Mar;23(2):96–109.