Cook meals – eat better, new study (it can help prevent cancer too)

We talk a lot about food and eating here because research shows it matters for cancer prevention. Now a study that quantifies the benefits of home cooking finds that if you frequently cook dinner at home you’re more likely to eat fewer calories, both at home and eating out, compared to those who seldom cook.canstockphoto18508832

The study was published in Public Health Nutrition yesterday.

People who cooked dinner the most, at least six nights a week, were eating 137 fewer calories per day on average compared to those cooking dinner only once a week or not at all.

Study authors used data from almost 9,600 adult participants of the government National Health and Nutrition Examination Survey. Participants answered questions about how many times they cooked during the past week and what they ate during the past 24 hours, along with questions such as about dieting.

The more people cooked, the less calories they ate. In 8% of adults’ homes, someone was cooking dinner once or less a week. These people were eating on average 2,301 calories a day. Almost half of households – 48% – were cooking dinner six to seven times a Continue reading


Many Unaware Diabetes Ups Cancer Risk, How Lifestyle Can Help

Today is World Diabetes Day and it comes at a time when the US rate of diabetes and those at risk for the disease are higher then ever before. Most are cases of type 2 diabetes, which brings numerous challenges in itself. Many are not aware that this disease also brings an increased risk of several cancers. For those at risk, you can lower it. CancerDiabetesVennx300

A paper back in 2010 found that people with type 2 diabetes are are at twice the increased risk of developing liver, pancreas and endometrium cancers, when compared to those without diabetes. Increased risk is smaller but still evident for cancers of the colon/rectum, post-menopausal breast and bladder.

A June report released by the government show how many men and women face these risks:
– about 1 in 10 US adults have diabetes
– about 1 in 3 are at risk for developing it
– over 1 in 4 adults with diabetes are undiagnosed

The connection between cancers and type 2 diabetes appears to be – in part – due to risk factors shared by both diseases, such as obesity, poor diet and being inactive. The positive is that people can do something about these.

Eating healthy, being active, and getting to then staying a healthy weight can help people with pre-diabetes reduce the risk of many cancers and type 2 diabetes. For those with diabetes, a healthy lifestyle can reduce the risk of cancers and improve management of the disease.

If you are at risk of developing or have diabetes, here, our Nutrition Advisor and expert in this area talks about the cancer-diabetes connections and steps you can take.


New Report: Americans Need More Red, Orange and Green

AmericaVegetable basketns need to add some pizzazz to our plates, specifically more colorful vegetables – red, green and orange according to a new report by the USDA. These veggies are important for overall health and in your cancer-fighting diet. Their low calories help with weight control and potent phytochemicals like carotenoids, vitamin C and flavonoids help keep cells healthy.

The report says we’re now eating about 1/4 cup daily per 1000 calories of these vegetables, far below the recommendation. The US Dietary Guidelines say you should eat at least double that. If you’re a woman you need at least 3/4 to 1 cup daily, men need at least 1 – 1 1/2 cups every day.

*For a 2,000 calorie diet Source: USDA, Economic Research Service, Food Consumption and Nutrient Intakes Data Product

*For a 2,000 calorie diet
Source: USDA, Economic Research Service, Food Consumption and Nutrient Intakes Data Product

Fortunately, this plate redesign doesn’t take a lot of time or money. Here are 5 ways to get your 1 cup of colored veggies: Continue reading