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Colleen Webb, MS. RDN, CLT, joined me on “Turn the Page” to share how food and nutrition can positively impact your ability to manage Inflammatory Bowel Disease (IBD). IBD primarily includes ulcerative colitis and Crohn’s disease.

Our conversation reveals how your dietary choices can enable you to manage this potentially debilitating condition.

Colleen expands upon the guidance that she provided during the show by discussing the impact of ADDED SUGAR on your symptoms and state of health. Her suggestions offer benefits for overall health, regardless of whether or not you have active IBD.

Colleen states, “Added sugar includes sugars and syrups added to foods during processing, preparation, and at the table. It does not include sugar naturally occurring in whole fruit or milk. Added sugar goes by many names, including high fructose corn syrup, agave, honey, maple syrup, coconut sugar, and evaporated cane juice. Unfortunately, there is no such thing as a “healthy” sugar.

Most of us are aware of the obvious sources of added sugar, such as sugar-sweetened beverages, cookies, cakes, and candy. Given that SOME OF YOUR FAVORITE “HEALTHY” FOODS MAY CONTAIN ADDED SUGAR, be sure to check nutrition labels. For example, nut butters may contain evaporated cane syrup or other sugars. Flavored yogurts, granola bars, store-bought smoothies, and cereals (even organic!) often have more added sugar than a serving of cookies!

Most of us are consuming way too much added sugar, and studies have shown that people with active IBD consume even more added sugar than people without active IBD. The reality is that EXCESSIVE INTAKE OF ADDED SUGAR IS LINKED TO INFLAMMATION, DYSBIOSIS, AND A VARIETY OF CHRONIC DISEASES. Sugary foods and drinks can lead to GI upset, especially diarrhea, bloating, gas, and nausea.”

“I typically recommend that everyone limit their daily intake of added sugar to roughly 25 to 30 grams per day. One teaspoon of sugar is about 4 grams.”

Here are some ways you can reduce your total intake of added sugar: “You’ll notice that none of the recommendations suggest replacing sugar with artificial sweeteners or sugar alcohols. Artificial sweeteners like aspartame and sucralose have been linked to poor gut health and metabolic syndrome, whereas sugar alcohols such as sorbitol and xylitol are common triggers for bloating, gas pain, and diarrhea. If something tastes really sweet and is referred to as “sugar free,” please carefully check the ingredients for one of these sugar substitutes.

If you’re a YOGURT LOVER, I suggest you buy a plain yogurt and sweeten it yourself by adding fresh fruit and an optional teaspoon of honey or jam.

WHOLE FRUIT is an excellent way to satisfy a sweet tooth while adding essential nutrients. Unlike fruit juice, whole fruit has less naturally occurring sugar and contains other elements, like fiber, which help to delay the absorption of sugar into the body. If you’re following a LOW ROUGHAGE DIET, BE SURE TO LIMIT OR AVOID FRUIT WITH THICK OR TOUGH SKINS, such as unpeeled apples, tomatoes, grapes, pineapple, and coconut meat, and those with SEEDS, like raspberries, passion fruit, and pomegranate seeds. LOWER ROUGHAGE FRUITS include bananas, avocado, apples without the skin, melons, papaya, tangerines without the white membrane, and peeled/seedless cucumbers. If you prefer to juice, then juice mostly vegetables or add a splash of fresh fruit juice to a bottle of water.

CHOCOLATE LOVERS: choose an ounce of dark chocolate with at least 72% cocoa and work your way up to 85% for even less sugar. One of my favorites is the Organic Green & Black 85% dark chocolate bar.

Nuts and individually packed (no sugar added) nut butters paired with fruit are excellent on-the-go SNACKS in place of a sugary granola bar. Or, try making your own snack bars on the weekend and savoring them all week long.

If you normally add sugar to your COFFEE OR TEA, I suggest that you replace some or all of it with cinnamon, nutmeg and/or unsweetened cocoa powder for a flavor boost without the added sugar.

Also, take note that ORAL SUPPLEMENTS, such as Ensure, SPORTS DRINKS, like Gatorade, and JUICES tend to be loaded with added sugar. Consider making your own high protein smoothie and diluting your sports and fruit beverages with water to reduce the sugar content.”

“Cutting down on added sugar is one of the best things that all of us can do for our short- and long-term health. We suspect that it’s especially important for people with IBD. Expect to feel healthier and more energized!”

If you haven’t yet done so, creating a PERSONALIZED NUTRITION PLAN will ensure that the particulars of your health circumstances are researched, evaluated, and more effectively treated.

Colleen invites you to visit her website for more information. You can sign-up for weekly nutrition newsletters, access up-to-date nutrition facts, and learn more about her upcoming IBD/Nutrition webinar through her blog, which has a special focus on gastrointestinal health.

Listen to my conversation with Colleen to learn about other aspects of your nutritional intake that can alleviate your symptoms and possibly lessen your reliance on medication. We wish you the best in health!

Can Exercise And Diet Help Minimize The Risk Of Progressive Cancer? BY Ralph Coleman

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Health & Wellness
Can Exercise And Diet Help Minimize The Risk Of Progressive Cancer? BY Ralph Coleman


All the cells in the body are programmed to divide and multiply in a controlled way for the growth and repair of worn down cells. Damaged or old cells die and are replaced by new cells. Sometimes this smooth process is disrupted by mutations in cell DNA. In this case, cells multiply without dying even when the body doesn’t need them. These extra cells become a lump called tumor.

When the growth of tumor spreads very fast to other parts of the body, invading other tissues, it is called an aggressive tumor.

Numerous studies are going on all over the world to study the causes and treatment of cancer. It has been established that most types of cancers are linked to lifestyle choices. Research has shown that smoking, alcohol consumption, lack of exercise, and rich fatty diet are linked to cancer directly.

WCRF/AICR recommendations for cancer prevention

According to these guidelines, maintaining a lean body is advisable, without being underweight of course. Being overweight or obese was found to be directly related to cancers of the breast, liver, skin, and blood, including aggressive prostate cancer.

A healthy body weight and exercise: The body weight can be maintained by ensuring a balance between energy intake and expenditure. A sedentary lifestyle increases body weight. Being physically active helps keep the equilibrium of intake and output of energy.  Adults should get at least 150 minutes worth of intentional physical activities (apart from daily living activities) spread throughout the week.

A healthy diet: To maintain good body weight, eat small portions of high calorie foods, eat fiber rich vegetables, limit carbohydrates and sugary foods, and empty calories of soft drinks. Avoid excessive salt, added as preservative to canned foods for longer shelf life.

Meat Consumption: Limit your intake of meats. Processed meats should be avoided as far as possible. Red meat should be replaced by poultry meat.

Cooking method: Avoid frying the foods; try baking, broiling or poaching. Eat raw vegetables, properly washed, for snacking and salads. Whole grains instead of refined grain produce.

Limit pre-packed foods: Foods and nutrients interact in a complex way that is still to be understood fully. It is better to eat whole fruits, rather than packed fruit juices, fresh vegetables, and whole grains rather than a prepared food package, or supplements.

Alcohol consumption: Limiting alcohol intake is a necessary step toward reducing cancer risk. Tobacco should be avoided at all times.

Breast milk: The best food for the newborn is mother’s milk. Mothers should breast feed the baby at least for 6 months.

There have been many studies done to establish a link between exercise, diet and cancer. One notable study was done by Lenore Arab his team in North Carolina-Louisiana, on white and Caucasian origin men aged between 40 to 70.

The study showed that subjects who followed more than four recommendations had decidedly lower risk of developing aggressive prostate cancer than those who followed less than four recommendations. This result is considered significant in spite of high incidence of very aggressive risk of prostate cancer among black men.

Another study was done in Harvard School of Public Health on 2,705 men who had prostate cancer. It was found that walking for 90 minutes per week benefited the men. Vigorous physical activity reduced the risk of death from prostate cancer by 60 percent. The progression of prostate cancer was reduced considerably in men who did vigorous activity for 3 hours per week.

It has been established beyond doubt that a fair amount of physical exercise and a healthy diet helps prevent the risk of cancer and stops it becoming aggressive.


Ralph Coleman is a medical writer who writes well-researched, in-depth cancer articles which provide relevant information to help patients combat the deadly disease. Cancer Treatment Centers of America (CTCA) prides in providing the best cancer treatment solutions to patients who have endured to various cancer types.


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