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


Challenge Yourself: Putting Weight Loss Apps to the Test

How do you set your weight loss goals into motion and embark on a new plan? AICR’s New American Plate (NAP) Challenge, a 12-week weight loss program, is kicking off now, so I thought this was the perfect time to talk about my first recommendation to any new patient I see seeking weight loss: food records. canstockphoto7929741

Accountability is a key component to behavior change, and is particularly effective for weight loss. Maintaining a healthy body weight will help reduce your cancer risk, and now’s the perfect time to use all your resources that can make this journey a bit easier.

Have you ever noticed you’re more likely to go to a gym class if you’ve committed to go with your friend? Or that you are less likely to overspend at the grocery store when you have a list?

Keeping a food record is one of the best forms of personal accountability. Once you start to learn about your own patterns and triggers to eating, you can identify areas to modify that will help you achieve your weight loss goals. There are many online programs and phone apps that make it easy to track your food intake and learn more about which foods and meals prove the best nutrition. Now the question is, how do you choose the best app? Continue reading


Breakfast: Still Good for Health and Preventing Cancer?

Important or not? If you’ve seen breakfast news stories lately, you may wonder if you need to bother with that steaming bowl of oatmeal or morning yogurt and fruit.Yoghurt with fresh fruits and almonds

The two recent studies, highlighted in Cancer Research Update this week, focused on how breakfast affects weight. These trials were short term, but they do seem to show that if you just don’t like or want to eat breakfast, it may not make a difference for weight loss. If that finding holds, it could give you more flexibility in finding ways that work for you to get extra weight off.

However, there are great reasons to start your day off with something healthy – whether you consider it breakfast or a snack: Continue reading