Dr. Ann's 10-Steps to Prevent Breast Cancer
Ann Kulze, M.D. is the author of Dr. Ann's 10-Step Diet (Top Ten Wellness and Fitness, October 2004), a primary care physician, spokesperson for Ruby Tuesday's Restaurant and mother of four. Dr. Ann designed these ten steps to show you how YOU can prevent breast cancer in your life.
1. Maintain a healthy body weight (BMI less than 25) throughout your life.
Weight gain in midlife, independent of BMI, has been shown to significantly increase breast cancer risk. Additionally, and elevated BMI has been conclusively shown to increase the risk of post-menopausal breast cancer.
2. Minimize or avoid alcohol
Alcohol use is the most well established dietary risk factor for breast cancer. The Harvard Nurses' Health study, along with several others, has shown consuming more than one alcoholic beverage a day can increase breast cancer risk by as much as 20-25 percent.
3. Consume as many fruits and vegetables as possible
Eat seven or more servings daily. The superstars for breast cancer protection include all cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach) ; carrots and tomatoes. The superstar fruits include citrus, berries and cherries. Note: it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat.
4. Exercise regularly the rest of your life
Many studies have shown that regular exercise provides powerful protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. Consistency and duration, not intensity, are key!
5. Do your fats right!
The type of fat in your diet can affect your breast cancer risk. Minimize consumption of omega-6 fats (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats. Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines, lake trout and herring). Consume monounsaturated oils (canola, olive oil, nuts/seeds, avocados) as your primary fat source, as these foods have potential anticancer properties. Specifically, canola oil is a good source of omega-3 fats; extra virgin olive oil is a potent source of antioxidant polyphenols, including squalene; and nuts and seeds provide you with the cancer protective mineral, selenium.
1. Maintain a healthy body weight (BMI less than 25) throughout your life.
Weight gain in midlife, independent of BMI, has been shown to significantly increase breast cancer risk. Additionally, and elevated BMI has been conclusively shown to increase the risk of post-menopausal breast cancer.
2. Minimize or avoid alcohol
Alcohol use is the most well established dietary risk factor for breast cancer. The Harvard Nurses' Health study, along with several others, has shown consuming more than one alcoholic beverage a day can increase breast cancer risk by as much as 20-25 percent.
3. Consume as many fruits and vegetables as possible
Eat seven or more servings daily. The superstars for breast cancer protection include all cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach) ; carrots and tomatoes. The superstar fruits include citrus, berries and cherries. Note: it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat.
4. Exercise regularly the rest of your life
Many studies have shown that regular exercise provides powerful protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. Consistency and duration, not intensity, are key!
5. Do your fats right!
The type of fat in your diet can affect your breast cancer risk. Minimize consumption of omega-6 fats (sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats. Maximize your intake of omega-3 fats, especially from oily fish (salmon, tuna, mackerel, sardines, lake trout and herring). Consume monounsaturated oils (canola, olive oil, nuts/seeds, avocados) as your primary fat source, as these foods have potential anticancer properties. Specifically, canola oil is a good source of omega-3 fats; extra virgin olive oil is a potent source of antioxidant polyphenols, including squalene; and nuts and seeds provide you with the cancer protective mineral, selenium.
How to write a resume?
A resume - sometimes called a 'Curriculum Vitae' or 'CV' - is a summary of your skills, education and work experience. A good resume demonstrates how your skills and abilities match up with the requirements of a job.
How long should it be?
Resumes give you the opportunity to sell yourself to a potential employer. A resume is not an exhaustive list - if it's too long it probably won't get read at all. The best resumes are usually no longer than one or two pages.
Do I need to change it every time?
You should change your resume with every job application so that it lists the skills and experiences you have that are most relevant to the job you're applying for. A tailored resume will be much more successful than a generic one, even though it means more preparation.
What if I don't have much experience?
While things like your academic record and work experience are typical ways to show how suited you are to a particular job, these are not the only things you should include. There are other ways to demonstrate that you are the right person for the job, including your:
Personal traits - you're an honest worker, you enjoy being part of a big team
Strengths - things you're good at or enjoy
Experiences - volunteering or extracurricular activities
Key responsibilities and achievements - any awards or recognition that you've received
How do I organise the information?
The structure of your resume will vary depending on your work experience and education and training background.
A resume usually sets out information in a reverse order. Your most recent work experience and study details should be first on the list.
What do I include?
Here's a brief rundown on the essential things to include on your resume.
Personal details
Full name and contact details including address, telephone number(s) and email address.
Education and training
A summary of your education and training history, starting with your most recent studies, making sure you include all training that's relevant to the job you're applying for.
Employment history
Start with your most recent work history and work backwards chronologically, listing the name of the employer, your job title, the dates you worked there, and your responsibilities, tasks and achievements. Make sure you include everything that's relevant to the job.
Skills and abilities
A list of the things you're good at. These can be general skills or skills specific to a particular job. List them under broad headings such as "Communication" and "Teamwork".
Career objective (optional)
Tell the employer what type of job you want end up with; this shows that you've given thought to your future career.
Interests (optional)
A list of your hobbies and interests; this gives employers more information about you and also shows other areas of your life where you've gained experiences such as teamwork and commitment .
Referees
List people who can talk about how good a worker you are. Make sure you get their permission before including them on your resume. List their name, company name occupation, and contact details. For more information, look at our Who can be my referee page.
Resume checklist
After you've written your resume, and before sending it, go through this checklist:
Proofreading - Make sure there aren't any spelling mistakes, types or grammatical errors.
Tailoring - Make sure everything you mention shows how well-suited you are for the job you're applying for.
Presentation - Make sure the resume is well laid out, easy to read and printed on clean, white paper in a standard font (like Times New Roman, Arial or Verdana) and at a standard size (10 or 12 point).
Detail - Make sure you've provided specific examples of your achievements and how you've used the skills you have.
How long should it be?
Resumes give you the opportunity to sell yourself to a potential employer. A resume is not an exhaustive list - if it's too long it probably won't get read at all. The best resumes are usually no longer than one or two pages.
Do I need to change it every time?
You should change your resume with every job application so that it lists the skills and experiences you have that are most relevant to the job you're applying for. A tailored resume will be much more successful than a generic one, even though it means more preparation.
What if I don't have much experience?
While things like your academic record and work experience are typical ways to show how suited you are to a particular job, these are not the only things you should include. There are other ways to demonstrate that you are the right person for the job, including your:
Personal traits - you're an honest worker, you enjoy being part of a big team
Strengths - things you're good at or enjoy
Experiences - volunteering or extracurricular activities
Key responsibilities and achievements - any awards or recognition that you've received
How do I organise the information?
The structure of your resume will vary depending on your work experience and education and training background.
A resume usually sets out information in a reverse order. Your most recent work experience and study details should be first on the list.
What do I include?
Here's a brief rundown on the essential things to include on your resume.
Personal details
Full name and contact details including address, telephone number(s) and email address.
Education and training
A summary of your education and training history, starting with your most recent studies, making sure you include all training that's relevant to the job you're applying for.
Employment history
Start with your most recent work history and work backwards chronologically, listing the name of the employer, your job title, the dates you worked there, and your responsibilities, tasks and achievements. Make sure you include everything that's relevant to the job.
Skills and abilities
A list of the things you're good at. These can be general skills or skills specific to a particular job. List them under broad headings such as "Communication" and "Teamwork".
Career objective (optional)
Tell the employer what type of job you want end up with; this shows that you've given thought to your future career.
Interests (optional)
A list of your hobbies and interests; this gives employers more information about you and also shows other areas of your life where you've gained experiences such as teamwork and commitment .
Referees
List people who can talk about how good a worker you are. Make sure you get their permission before including them on your resume. List their name, company name occupation, and contact details. For more information, look at our Who can be my referee page.
Resume checklist
After you've written your resume, and before sending it, go through this checklist:
Proofreading - Make sure there aren't any spelling mistakes, types or grammatical errors.
Tailoring - Make sure everything you mention shows how well-suited you are for the job you're applying for.
Presentation - Make sure the resume is well laid out, easy to read and printed on clean, white paper in a standard font (like Times New Roman, Arial or Verdana) and at a standard size (10 or 12 point).
Detail - Make sure you've provided specific examples of your achievements and how you've used the skills you have.
How to prepare for IELTS ?
What is IELTS?
The International English Language Testing System (IELTS) is an internationally owned and globally recognized direct English language test of the highest quality.
IELTS tests the complete range of English language skills, which will commonly be encountered by students when studying or training in the medium of English and for immigration purposes. All candidates are tested in listening, reading, writing and speaking. Everyone takes the same listening and speaking test but the reading and writing tests vary according to the module.
Where and when can i take an IELTS test?
British councils offices in Islamabad, Karachi, Lahore, Peshawar, Multan and Quetta offer full testing facilities. It is not necessary to attend a preparation course though it is a good idea to prepare thoroughly beforehand at any suitable institution.
British Council Contact No.: 0800-22000
In addition to British Council Pakistan, Australian Education Office (AEO) is also conducting IELTS testing at Karachi, Lahore & Islamabad.
AEO Contact No.: 042 627 8936
The International English Language Testing System (IELTS) is an internationally owned and globally recognized direct English language test of the highest quality.
IELTS tests the complete range of English language skills, which will commonly be encountered by students when studying or training in the medium of English and for immigration purposes. All candidates are tested in listening, reading, writing and speaking. Everyone takes the same listening and speaking test but the reading and writing tests vary according to the module.
Where and when can i take an IELTS test?
British councils offices in Islamabad, Karachi, Lahore, Peshawar, Multan and Quetta offer full testing facilities. It is not necessary to attend a preparation course though it is a good idea to prepare thoroughly beforehand at any suitable institution.
British Council Contact No.: 0800-22000
In addition to British Council Pakistan, Australian Education Office (AEO) is also conducting IELTS testing at Karachi, Lahore & Islamabad.
AEO Contact No.: 042 627 8936
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