SMART NUTRITION TIPS TO PREVENT BREAST CANCER!

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Hi everyone, so today on here’s to health section, I have compiled some certain nutrition tips to help reduce the risk of cancer. As we all know our bodies can be fortified to prevent the deadly invasion of breast cancer. While some of the risk factors are not within our control, such as gender, age or family history, there are some factors within our control,such as diet and exercise. Here are the tips:
*LIMIT MEATS COOKED AT HIGH TEMPERATURES
Cooking meats at high temperatures produce chemicals called heterocyclic amines (HCAs), which have been linked to an increased risk of certain cancers. Studies have shown that the risk is higher among people who eat meat(specifically beef) four or more times per week, and who cook their meats more thoroughly. The most HCAs are found fried, broiled, grilled meats, fewer HCAs are found in roasted and baked meats and the least is found in poached, stewed or boiled meats.
Limit red meat intake(a max of three times weekly) and cut back on your consumption of all meats cooked at high heat. When grilling meat, pork and poultry, make sure to trim excess fat, flip often and cut off charred or burnt parts of food before eating them(you may also want to cook meat slightly in the microwave or oven first,to lessen high temperature cooking time). Also, marinate your meat before cooking, it lessens HCA formation and consider cutting meat into smaller chunks(they’ll cook faster, spend less time on the grill and you’ll reduce the likelihood of carcinogens forming).

*VITAMIN D
Vitamin D deficiency has been linked to several cancers including breast. Eat plenty of Vitamin D-rich foods(catfish, cod liver oil, sardines, etc.) and choose vitamin D-fortified milk, yogurt and cheese. However, because few foods provide vitamin D, you should consider a daily multivitamin that provides 100 percent DV of vitamin D3.

*SOY
There has been some evidence that soy can play a protective role against breast cancer. A moderate amount of soy consumption can be part of a healthy diet(1-2 servings daily) particularly in menopausal women. It’s however important you speak with your personal physician and follow their expert advice when it comes to soy consumption. THIS IS IMPORTANT: Always avoid soy supplements, they may contain higher levels of isoflavones than present in soy foods without the other potentially healthy components. Long term effects are not yet known.

*MAINTAIN A HEALTHY WEIGHT
Studies show that maintaining a healthy weight (especially for premenopausal women) is an important aspect of decreasing one’s risk of developing breast cancer. In fact, one study showed that obese women (BMI>30) had a 31 percent greater risk of developing breast cancer compared to women of healthy body weight (BMI<25). Why? Excess weight may lead to elevated levels of the hormone estrogen, which may be involved in the development of breast cancer.

*EXERCISE REGULARLY
One study showed that women who engaged in strenuous recreational activity for more than six hours a week had a 23 percent reduction in risk of breast cancer. Other studies indicate that anywhere from five to seven hours per week decreases risk. Even active housework has been shown to reduce your risk!

*WATCH THE AMOUNT AND TYPE OF FAT YOU EAT
Greater total fat consumption (about 40 percent or more of daily calories) poses a greater risk for breast cancer than lower total fat consumption (about 20 percent of daily calories). With that in mind, try to limit total fat intake to less than 30 percent of daily calories in order to help in the prevention of breast cancer.

*INCORPORATE 5 VEGETABLES/FRUITS A DAY
Regular consumption of five or more servings of veggies a day has been associated with lower risk of breast cancer. Aim for at least five daily servings of fruits and vegetables.

*DO YOU KNOW?
*Cruciferous vegetables, such as cabbage, are particularly strong fighters against breast cancer cells. They inhibit the growth of the breast cancer cells!
* Recent studies show that circumin, the yellow spice found in turmeric and curry powder, may have anti-tumour compounds that can protect against breast cancer.

In conclusion, I’ll say eat healthy and wisely, too much of everything is bad!. God bless.
OLUWATIMILEHIN.

CONTINENTS OF THE WORLD!!!

As it is our culture to enlighten everyone on various aspects such as fashion, science and so on, today’s topic would be some facts about the continents that exist in the world today. Most do not even know that there are seven continents present in today’s world. Well, all good. Below are some facts even I did not know about our continents. Enjoy

1st few General facts:

The seven continents are the seven main land areas on the Earth. Some are joined to each other, and some are completely surrounded by water. Some continents have a lot of countries, but others have only a few.

Erin Ate Nine Sticky Apricots At Aprils. If you can remember this mnemonic device called an acrostic then it is easy remember all Continents names as the first letter of each word corresponds with the first letter of a continent. These continents are: Europe, Asia, North America, South America, Australia, Antarctica, Africa!

 

Interestingly the names of all the continents end with the same letter with which they start except North America and South America.

 

It is believed that in past, all continents were joined, this land area was called Pangaea. This area started to break up & got divided into 7 parts. Hence, today we have 7 continents. These continents are still moving away or moving close to each other. This is called continental drift or plate tectonics theory. For example, Europe & North America are said to be moving 7 cm apart every year.

Asia – Interesting Facts:

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It is the largest continent. It covers one-third of earth’s surface.

Also it is the biggest in terms of population in the world. Half of the world’s population lives here. World’s two most populous countries, China & India are in this continent.

It has 30% of world land area & 60% of population

It is the birth place of great religions – Hinduism, Islam, Buddhism, Christianity.

It is also the place of great ancient civilizations- Chinese, Harrapan.

According to one estimate, 9 of 11 Global Growth Generators countries came from Asia driven by population and income growth.

It is the home of the 10 highest mountain peaks in the world. Mount Everest, the highest mountain in the world is there only.

Major Animals of Asia – Reticulated Pythons, Tiger, Panda, Yaks, Indian Rhinoceroses.

 

Africa Continent – Interesting Facts:

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It is the second largest continent.

It is also called Dark Continent as for long time not much was known about this continent due to its difficult inhabitable terrain.

It is the home of the Nile, the longest river in the world.

It is also the home of the Sahara, the largest desert in the world.

In the Sahara Desert, the Tree of Tenere was the only tree around for 250 miles, until in 1973, a truck driver crashed into it and uprooted it.

The equator passes through the middle of Africa continent, so it receives direct sunlight throughout the year. It has a hot climate throughout the year. The world’s hottest place Ethiopia is also in Africa continent.

 

Africa is very rich in minerals. Ninety-five percent of the world’s diamonds and more than 50% of the world’s gold comes from Africa.

Africa is said to be the place where 1st humans lived.

66% of world’s chocolate comes from Africa.

Africa is considered to be the place where the first human lived and learned to use tools.

Major Animals of Africa- Elephant, Addax, Lion, Cheetah, Zebra, Giraffe, Egyptian mongooses.

 

Australia – Interesting Facts:

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Australia is the largest island (island is a place which is surrounded by water from all sides). It is also the smallest continent in the world. It is also known as “island continent”.

Australia continent has only one country which is Australia itself. It lies entirely south of the equator and is called land down under.

The name Australia comes from the Latin word australis which means Southern, it seems it was named as Southern place because it lies entirely south of equator. Today the full official name of Australia is Commonwealth of Australia.

Two third of Australia is flat desert.

Australia is the home of three unique animals: platypus-mammal that lays eggs, the kangaroo-which carries its young in a pouch, and the emu-a large bird that does not fly.

Australia’s Great Barrier Reef is the world’s largest coral reef. It is made up of coral deposits & is about 2000 kilo metres long

Australia is also known for its various type of Eucalyptus trees. There are over 500 varieties.

Australia’s sheep population is more than its human population. Its sheep population is 14 times more than its human population. This is why Australia stands first in the production & export of wool in the world.

Major Animals of Australia-Kangaroo, Koala, Platypus, Emu.

 

Antarctica – Interesting Facts:

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Do you know before 1840, the Antarctic was called as Terra Australis Incognita (meaning the unknown southern land)?

Do you know the area of Antarctica continent keeps changing as per seasons! It is approximately 14.2 million square kilometers in summer, but during winter it almost doubles because of large amount of sea ice that forms along its periphery.

Antarctica is a frozen land area around the South Pole. It is also called“Frozen Continent”. Antarctica is the highest, driest, windiest, emptiest, coldest place on earth.

Antarctica contains 75% of the ice in the world. It is estimated that ice is 4 km thick. It looks all white, that is why it is also known as “White Continent”. Antarctica also contains about 70% of the world’s fresh water.

Antarctica is the windiest continent on earth.

The water of the Antarctica is so cold that nothing can rot here.

The coldest natural temperature ever recorded in the world was in Antarctica. It was as low as –89.2°C (–129°F).

Winters in Antarctica last from May through August. The average winter temperature is -70 degree C in the interior and -30 degree C at the coast. December to February are the summer months here, the average temperature is -35 degree C in the interior and 2 degree C at the coasts.

Antarctica has no cities, villages or farms. The only permanent settlements are research bases, where scientist from different countries come and reside & do different types of research.

Most of the continent is dry. Few interior parts receive an average of 5 cm of rain on annual basis. In a way, the Antarctica is a cold desert.

You would be surprised to know that in Antarctica, time stands still – there are no time zones!

During the winter period in South Pole (late March to late September) it is dark all the time, means it is always night!

In the summer-time, it is light 24 hours a day!

Another interesting fact about this continent is that there are miles & miles of lakes under its ice. These lakes have been untouched for millions of years and carry many secrets about our planet formation, scientists are trying to uncover few of these secrets.

The land animals are almost negligible on this continent. The largest land animal in Antarctica is an insect, a wingless midge, known as Belgica Antarctica. It is less than 1.3 cm long.

Penguins are most often associated with Antarctica. Adelie penguins are the most common kind of penguins found here. These are birds but cannot fly.

 

Europe – Interesting Facts:

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It is believed that Europe is named originally after ‘Europa’ who was a Phoenician Princess from Greek Mythology..

In Europe, there are no deserts. It is the only continent without any deserts.

Both world wars were largely focused in Europe.

Golf started in Scotland and Cricket was first played in Britain.

Similarly, piano and guitar are European inventions.

The Vatican City, the world’s smallest country is in Europe.

Most of the countries of Europe use a single currency called the Euro.

Germany is the most populous country in Europe whereas London and Paris are most populous cities in this continent.

Industrial revolution is said to have originated in Europe only & from here did it spread to whole world.

One of the unusual festival of Europe is the Tomatina Festival. It is celebrated in Spain. In this, every participant is involved in throwing tomatoes at each other.

Major Animals of Europe-European tree frogs, Wild boars, Blue tit, Hedgehog, Roe Deer.

 

North America – Interesting Facts:

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North America was named after the explorer Americo Vespucci.

North America is the only continent that has every kind of climate

North America has five time zones.

The population density is approximately 22.9 per square kilometer, which is the largest for any continent in the world.

North America is around twice the size of Europe.

Lake Superior in North America is the largest fresh water lake in the world. It is located on the border between the United States and Canada.

North America has the highest average income per person as compared to any other continent and average food intake per person is also greater than that of any other continent.

It is also known as “New World”.

North America is the third-largest continent area, following Asia and Africa, and the fourth in population after Asia, Africa, and Europe.

The Mississippi, the third longest river in the world is in North America. Its length is 3778 km. In the Native American language, Mississippi means ‘Great River’.

Moose is the tallest animal of North America whereas Elk is the 2nd tallest animal in this continent.

The Elf, the world’s smallest owl in the world in also found in North America

Major Animals of North America-Brown Bears, bald Eagles, Hummingbirds, Bullfrogs

North America is the world’s largest producer of maize, wheat & soybean. More than half of world’s maize is produced here whereas it is the largest exporter of wheat.

Cuba, a country in North America, is known as the ‘sugar bowl of the world’. It is the world’s largest exporter of sugar.

North America produces about 25% of the world’s total mild & dairy products.

Home of Google, Face Book, Apple & many other world famous technology companies.

USA, the world’s largest economy & most powerful nation is also in North America.

 

South America – Interesting Facts:

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Andes in South America, form the Second Highest Mountain System in the World next to the Himalayas(in Asia). They are Young Fold Mountains. Mt. Aconcagua is the Highest Peak (7,021 m) of The Andes.

The Angel Falls of South America is the Highest Waterfall in the World.

It also has the world’s largest river –Amazon (by volume of water). The name Amazon comes from Native American name for the river ‘Amazunu’ meaning ‘big wave’. In length, it is the second longest river in the world (6440 km)

See free School Science – education videos by clicking here Science Learning for 6-12 years old kids

South America is also the home of anaconda, one of the world’s largest snakes.

Mt. Chimborazo and Mt.Cotopaxi, the world’s highest volcanoes are found in South America.

Also the world’s highest lake, Lake Titicaca is located in South America. It is at the height of 3800 meters. It is the largest lake in South America.

Major languages spoken in South America are Spanish and Portuguese.

It also has the largest Salt Lake of the world: Salar de Uyuni (Uyuni salt flats).

Brazil, a country in South America, is the largest producer of coffee in the world.

Soccer is the dominant game in this continent.

AFOMA and ODDIE. 

FEBRUARY!!!!!!!!!!!!!!

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About the Month of February

February is the 2nd month of the year and has 28 or 29 days. The 29th day is every 4 years during leap year.

Season (Northern Hemisphere): Winter

Holidays and Special days in February:

1 National Freedom Day

2 Ground Hog Day

3 The Day the Music Died – Buddy Holly, Richie Valens and the Big Bopper died in a plane crash in 1959.

5 National Weatherman’s Day

5 Superbowl Sunday – Superbowl 51 date varies

8 Boy Scout Day – celebrates the birthday of scouting

11 National Inventors Day

12 Abraham Lincoln’s Birthday

14 National Organ Donor Day

14 Valentine’s Day

15 Singles Awareness Day

20 President’s Day – third Monday of month

22 George Washington’s Birthday

23 Tennis Day

26 Oscar Night – date varies

29 Leap Day – not again until 2020, once every four years

Symbols of February:

Birthstone: Amethyst

Flower: Primrose

Zodiac signs: Aquarius and Pisces

History:

February was added to the Roman calendar in 713 BC. The length of the month changed over time and, at one time, it had as few as 23 days. When Julius Caesar remade the Roman calendar, the month was assigned 28 days during normal years and 29 days during leap years which occurred every four years.

February in Other Languages

Chinese (Mandarin) – èryuè

Danish – februar

French – février

Italian – febbraio

Latin – Februarius

Spanish – febrero

Historical Names:

Roman: Februarius

Saxon: Sol-monath

Germanic: Hornung

Fun Facts about February

It is the shortest month of the year.

The Welsh call February “y mis bach” which means “little month”.

It is the third month of winter.

In the Southern Hemisphere February is a summer month the equivalent of August.

The month is named for the Latin word februum which means purification.

Together with January, it was the last of the months added to the Roman calendar.

The largest American sporting event of the year, the Super Bowl, is held in February.

The Saxon term for the month, Sol-monath, means “cake month”. This is because they offered cakes to the gods during this month.

AFOMA.