Study: Daily Fruits and Veggies for Fewer Cancer Deaths, Longer Life

If you need another reason to grab an apple today, a new study may get you inspired. The study suggests that eating just a few fruits and vegetables a day reduces the risk of dying from cancer and an earlier death. And the more produce people ate, the lower their risk of dying during the course of the study.fresh fruits and vegetables isolated on a white background

The study was published in the Journal of Epidemiology & Community Health.

From AICR’s report along with other research, there is already an established link between consuming high amounts of fruits and vegetables are reduced risk of certain cancers. This study both strengthens and adds to the research by focusing on mortality, from cancer, along with heart disease and any cause.

The study included approximately 65,000 participants, ages 35 or older, who represent the population of England. They had answered questions annually about how many and what types of fruit and vegetables they had eaten, as well as other health habits.

After an average of 8 years, the people who were eating seven or more fruits and vegetables each day had a 33 percent reduced risk of dying from any cause compared to their non-produce eating counterparts. Even consuming one to three fruits and vegetables a day reduced risk of death by about 10 percent, compared to those who ate none. The link was even stronger when excluding those who died during the first year of the study, which may have been due to illness. Continue reading


Make-Ahead Healthy Lunches, Your Way

AICR’s Recipe March Madness – down to the Final 4 today – inspired me to share a recent kick I’ve been on to make a one-pot dish on Sunday that I pack for lunches throughout the week. With a little preparation and planning (and it doesn’t take much!) I end up with about 5 delicious and inexpensive lunches filled with cancer-protective nutrients.canstockphoto14256168

I start with a grain and cook 1 cup dry (to yield about 2 to 3 cups cooked) according to package instructions. Lately I’ve been using quinoa because it cooks fast, is delicious and packed full of protein and fiber, but you could also use brown rice, farro, bulgur or another whole grain. I cook it in a low sodium vegetable broth instead of water to give it a little extra flavor. Once cooked, let the grain cool in the fridge.

Next I pick a few ingredients to mix in, always with some added vegetables and/or fruit. Then I pack it into individual containers so I can grab for lunch in the mornings.

Here are three versions you can make with a few simple additions to the already prepared grain-base. When you make dishes like this, you can change the ingredients based on what you have around! Continue reading


March Madness at Work AICR Style

Workplaces across the country are in the midst of March Madness basketball pools. Here at AICR, we’re cooking up brackets.

For our March Madness, we’re asking food lovers and cooks to vote for our 500th Health-Rating Food Servicee-Recipe. Lauren, our Human Resource Director, talks about turning these brackets into an interactive workplace event for one way to put cancer-preventive research into action.

For our Recipe March Madness event, we started with this week’s Elite 8. The goal was to include everyone at AICR, having staff prepare the recipes and host a tasting potluck. It’s a simple and quick event that can encourage staff to try something healthier than what they may be used to eating.

For anyone who wants to host something like this in your workplace, here’s what I found worked well here: Continue reading