It’s that time of year again: the time for fresh starts and New Year’s resolutions. Have you ever said to yourself, “I’m going to give up chips” or “I’ll cut out all sweets from my diet”? It’s common to go to extremes this time of year, pledging to make changes that are difficult to keep in the long run. Making smaller (and more realistic) changes that you can stick with will lead to long-term health improvement and reduction in cancer risk.
A good place to start is in the kitchen. You may have favorite meals or family recipes that you make time after time. Rather than making a resolution to cut back, make a resolution to add more nutrition to something you love. Pick a recipe to modify, and make it a project for you and a friend or family member.
One favorite of mine is coffee cake. My family has grown up eating blueberry coffee cake over the holidays. Sometimes we buy it from a bakery, other times we will make it ourselves. Traditional recipes are packed with sugar, butter, sour cream and white flour, making a breakfast that is high in calories and saturated fat. Continue reading
Sometimes you may just need the convenience of a fast food restaurant. As a study highlighted in today’s Cancer Research Update points out, you’ll be faced with more choices than ever. One of the study’s findings was that consumers had over 50 percent more menu items in 2010 to choose from compared to 14 years earlier.
So if you’re watching your calories to maintain a healthy weight – which reduces your risk of cancer and other chronic diseases – here are eight tips to help you quickly navigate the abundance of options. In just one visit, it’s not hard to save 500 calories or more in one visit, while making your meal more nutritious.
1. Avoid entrees that top the list in calories and fat
Estimated Calories Saved: 350-500
McDonald’s: Order a cheeseburger (300 calories, 12 g fat) instead of the Cheddar Bacon Onion Third Pounder (790 calories, 41 grams of fat)
Taco Bell: Go for the Fresco Steak Burrito Supreme® (340 calories and 9 g of fat) instead of the XXL Grilled Stuft Burrito Beef (880 calories, 42 grams of fat) Continue reading
You may love spicy foods while a friend prefers milder flavors. But we all have different taste sensitivities and perceptions. In the American diet, many of us have one taste in common: a preference for and high consumption of salty foods.
Limiting your sodium is important to reduce your risk for high blood pressure (and likely stomach cancer). You don’t have to sacrifice flavor when you cut back on salt! Here are seven tricks I’ve found that help:
1. Go Slow: Our bodies quickly become accustomed to salt so cut back slowly, starting with holding back on the salt shaker at the table. The American Heart Association recommends that all Americans aim for <1,500 milligrams of sodium per day. Slowly reducing your intake to this amount over the next month or two will allow your taste buds to adjust so you can enjoy the natural flavors of foods. Continue reading