Make Your Burritos Green

collard-greens-burrito croppedIn honor of St. Patrick’s Day and the arrival of Spring, try our new cancer-protective recipe that will make your burritos green.

Beans and Greens Burritos are green in color and environmentally friendly (because they’re meatless). These burritos have only 120 calories each yet 6 grams of cancer-fighting fiber. Lightly cooked, collard greens have large leaves that are soft enough to chew yet firm enough to hold the black bean, brown rice and corn stuffing.

Including dark leafy greens in a meal once a day is a terrific health booster. Cook tougher greens like collards, kale, chard or spinach by steaming them or putting them in soups, stews and sauces. Expand your salads with arugula, watercress or baby spinach. You’ll get cancer-preventive carotenoids like lutein, plus calcium, potassium and some iron.

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The Shocking Truth About Portion Sizes

Since being overweight increases risk for nine cancers (including breast and prostate cancer), maintaining a healthy weight is one of the best ways to reduce your risk. When I’m counseling clients and giving tips to help them lose weight, one thing always seems to surprise people the most: what a true serving size is.

Did you know the serving size of cooked pasta is ½ cup? Most restaurants will dish out close to 2 cups of pasta, the equivalent of 4 servings. We live in such a portion-large environment that we all (including registered dietitians!) tend to have a distorted view of what a serving size is.

Seeing super-sized restaurant portions causes us to have a skewed perception of how much to serve in our own homes, leading to larger portions all around. Continue reading


Is your city getting healthier? It can help prevent cancer

Memphis is getting more dog parks; San Antonio has slightly lowered its death rate from diabetes, and in Orlando, the percent of residents walking or biking to work has nudged upwards, according to a new trends report released today. These cities — all ranked among the least fit cities in the United States — are among the 50 largest US metropolitan areas that the report highlights key health and fitness changes over the past five years.canstockphoto16502958

The report by the The American College of Sports Medicine (ACSM) analyzes health behaviors and community environment, many both directly — and indirectly – relate to cancer prevention.

Health behavior indicators included looking at how many vegetables and fruits residents ate, how active they were in the previous month, and if they were smokers. Then the authors gathered data on chronic health problems of the residents, such as the percent of residents that were obese, and/or diagnosed with diabetes, asthma and heart disease.  Environmental indicators of good health included the numbers of recreational centers, parks, tennis courts and farmer’s markets were in the city. Continue reading