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Sure Fire Ways to Stay Cancer Free

stay cancer free

So far, Unfortunately the only real sure fire way to stay completely cancer free is to meet your maker from something other than cancer. However, as foreboding as this may sound, The best way to treat cancer is to prevent it in the first place , although some cancers are just in our genes and we can’t really control them, science has shown us that many kinds of cancer can be delayed or even avoided when we make good lifestyle choices.

stay cancer free

DON’T smoke

The most obvious to most people is don’t smoke. Although for those smokers out there this is easier said than done, luckily there are many quit smoking aids out there that can help you through your quit journey. Smoking causes so much damage to our insides that it’s strange it’s still legal. Cigarettes create a carcinogenic effect on our bodies leaving us extremely vulnerable to multiple forms of cancer.

Limit alcohol

Alcohol is poison to our bodies and should be enjoyed in limited quantities or not at all. Women should drink no more than 2 standard drinks a day and men should have no more than 3 standard drinks a day. Alcohol allows cancerous cells to form and grow rapidly because it has poisoned the rest of our bodies. So if you’re drinking more then you should think about cutting back and saving your health.

stay cancer free


So many diseases and conditions, including cancers can be directly linked to what we eat and put into our bodies. Nutrition is so important to our health but it is something all of us can neglect. A huge precursor to cancer is sodium nitrate which can be found in nearly all package meats like hot dogs, bacon, sausages, ham and lunch meats. Other food products that can promote cancer cells are refined carbohydrates like white bread and pancakes, aspartame, artificial colours, hydrogenated oils and saccharin. To help prevent cancer through diet it’s pretty simple, think natural foods like fruits, veggies, chicken, fish and lean meat, stay far away from sugary foods, chocolates, lollies, biscuits and other confectionery items. A well balanced diet will keep your body happy and healthy and prevent many diseases and conditions.


Another important factor to prevent cancer is regular exercise. Exercising helps our bodies move lymph fluid around which strengthens our immune system and defends against cancerous cells. Exercise is also important to keep our body weight at a healthy level; basically too much fat can cause many diseases including heart problems, liver and kidney issues and can even promote the growth of cancer. Being underweight can also be problematic as our body’s immune system can become compromised which yet again allows the formation of cancer cells. So aim for 30minsutes a day at least 5 days a week.  Stick to a workout routine that keeps your weight in check and gets you moving!

stay cancer free

Get some D

A lot of us are scared to venture into the sun without a thick layer of sunscreen to protect us from skin cancer but this may be doing us more harm than good. When we expose our skin to the sun we receive an important nutrient called vitamin D, this amazing vitamin actually prevents cancer cells forming inside of our bodies. Of course I don’t want you in the sun all day without sunscreen as this can cause skin cancer but a good 10 minutes of full face and arm exposure will dramatically reduce our risk of cancers forming.

Control it

There is no one size fits all when it comes to staying cancer free, but with a few tweaks here and a few changes there you could be well on your way to living a long and happy cancer free life.

stay cancer free
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The Ultimate Bodybuilding Bulking Diet

Want to know how to get big quickly? Diet plays a key role in every bodybuilder’s journey. It’s simple, if you aren’t eating enough you just won’t grow, if you’re eating too much you will just store fat. There are a few simple calculations to show you how much calories you should eat per day and how to know if the diet is working for you. Read on and take the first step in the Ultimate Bulking Diet!

Bodybuilding Bulking Diet

Step 1- Estimation of Daily Calories

Calories are what the body burns for energy on a daily basis. Every move you make your body uses calories to give you the energy to physically do it.
When you are bulking your aim is to eat more calories on a daily basis. Everyone’s needs are different so we base the amount needed on body weight. All you need to do is multiply your currant body weight in pounds by 18, for example if you are weighing in at 75kg first convert it to pounds (use an online calculator) so that will be 165lB then multiply by 18 which equals 2970 calories per day round it off to 2900 daily.

Bodybuilding Bulking Diet

Step 2- The Meals

For the most part is really doesn’t make a difference how often you eat, a good idea is to divide the protein up into sets of about 40g per meal to prevent stomach upset but ultimately it is really up to you, as long as you are reaching your set calories and sticking to a body building workout plan then you will be doing fine and the diet will work. here is an example diet:

Meal 1:

Bowl of oats
2 eggs, 8 whites added
WPI Shake

Meal 2:

Chicken/Turkey/White Fish (Choose an option)
Brown rice/Sweet Potato/Basmati Rice (Choose an option)

Meal 3

Chicken/Turkey/White Fish (Choose an option)
Brown rice/Sweet Potato/Basmati Rice (Choose an option)
Green Vegetables

Meal 4

Leam beef/Kangaroo (Choose an option)
Brown rice/Sweet Potato/Basmati Rice (Choose an option)

Meal 5

Cottage Cheese
WPI Shake

Bodybuilding Bulking Diet

Nutritional Labels:

It is important to be able to understand the nutritional label on foods so you can keep your calories in check.
For example:
25 grams of protein is equal to 100 calories
Remember, there are 4 calories per 1g of protein so simply multiply the 25g of protein from the nutrition label by 4 and you get your answer in calories.
Do the same for your fats and carbs and you will see how many calories you will be consuming.

Bodybuilding Bulking Diet

Step 3- Supplements

A lot of body builders turn to supplements to aid in the bulking journey, you can get a good whey protein Isolate which will provide quality protein from muscle building, which is easy to have pre and post wrk out. Many people also use mass gainer protein shakes, creatine and powdered carbs to really boost performance, growth and recovery.

Bodybuilding Bulking Diet

Step 4- Is it working??

A good bulking diet should see you gaining about half a kilo per week. If you are not gaining this amount tweak your numbers by increasing your calories by 10-20% per week until you are gaining the right amount weekly. If you are gaining too much decrease your calories by 10-20% weekly until you are averaging 0.5kg of weight increase per week.

Bodybuilding Bulking Diet