Eating breakfast and small dinner, not snacking, helps weight loss says new study

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The evidence is not clear on how – or even whether – snacking, breakfast eating or meal size links to weight. A large study adds new data to this body of research suggesting that fewer daily meals and snacks can help prevent weight gain, at least for this healthy group. For cancer prevention, staying a healthy weight is key to reducing risk for many common cancers like endometrial, postmenopausal breast and colorectal.

The authors analyzed data from the Adventist Health Study that includes over 50,000 North American adults. At the beginning of the study, participants reported their height and weight, as well as health habits like exercise, sleep and television watching. They also reported their eating habits via 24 hour recalls and a food frequency questionnaire.

The participants – members of the Seventh Day Adventist Church – tend to be more health-conscious, nonsmokers, mostly nondrinkers and eat less meat than most Americans.

Researchers used this data to determine how many meals – including snacks and breakfast – participants ate, and which meals were typically largest. They calculated  participants’ weight changes by comparing Body Mass Index (BMI) at the beginning and end of the study.

An average of 7 years later, the study found:

  • For participants eating 1 or 2 meals a day, their BMI decreased in comparison to those eating 3 meals per day.

Read more… “Eating breakfast and small dinner, not snacking, helps weight loss says new study”

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    Cook dinner at home – save money, eat healthier

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    If you’re like many people you may think that eating a healthy diet means higher food costs, whether you eat out or cook. But a recent study finds that people who cook more dinners save $2 a day on food – and they have significantly healthier diets than those who cook less often.

    This matters for cancer prevention. A healthy diet – one with plenty of vegetables, whole grains and beans, low in sugar and added fat – provides cancer protective nutrients and helps you get to and stay a healthy weight, an important step to lowering cancer risk. Obesity increases risk for many cancers, including colorectal, endometrial and liver.

    In this study, researchers surveyed over 400 Seattle residents and gathered data on how often they cooked dinner and ate out, how much they spent on food and beverages, and what they ate and drank. Read more… “Cook dinner at home – save money, eat healthier”

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      Making Your BBQ Sauce With a Sweet and Spicy Twist

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      Most barbecue sauces are made with high fructose corn syrup and other highly processed ingredients that may be harmful to your health. By making your own sauce, you have control over the ingredients. This sweet and spicy sauce gives a twist on traditional pulled pork sandwiches that makes for a great 4th of July recipe that you can make ahead of time in a slow cooker.

      Although I love hosting barbecues this time of year, I find day-of cooking stressful. You can make this sauce up to 3 days ahead of time and keep it refrigerated to plan ahead. Read more… “Making Your BBQ Sauce With a Sweet and Spicy Twist”

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