If you’re planning one last summer get-away before it’s back-to-school and back-to-work, make it a time to boost your family’s health to stay on the road to a cancer preventive lifestyle.
Starting early in life to help your children develop healthy habits can pay off now and in the future because it can help them learn how to make healthy eating and staying active a routine part of their daily choices.
Here’s three ideas for your vacation, which you can make fun and delicious with a little organizing and family input.
Personalize snack stash: allow your children to pack their own snack sack for the road. With a few ground rules, take them shopping so they can select their own fresh fruit and vegetable, favorite cheese or yogurt, whole grain crackers and sweet treat. These are snacks they can eat when they want – 5 miles down the road, or they can space them out over a few days. This can go a long way to limit impulse purchases at the convenience store or airport.
Family Fitness: Plan ahead for some physical activity every day. You could have family members each choose one activity that can be done by everyone – for example, take along jump ropes, Frisbees, stretch bands, sturdy walking shoes or yoga mats. Here’s a video of some basic stretch band exercises, for example.
Explore local foods: Check out area farmer’s markets, family friendly farms or other food outlets that promote locally grown produce. Besides finding some tasty specialties, you may get to hear farmers, growers and producers’ talk about their food, how it was grown and how they like to prepare it.
Crunchy, cool and cancer-preventive, our Health-e-Recipe for Cool Cauliflower Salad is low in calories and abundant with flavor.
Just because cauliflower is white and not green, like its cruciferous relative broccoli, doesn’t mean it’s lacking in powerful phytochemicals that may help ward off cancer. Along with cauliflower and broccoli, cruciferous vegetables include cabbage, Brussels sprouts, turnips, kale, collard greens, radishes, parsley and watercress.
At 50 calories a serving, this tasty salad can also be a heartily portioned snack. Vegetables are naturally low in calorie density and high in fiber and water. That means they fill you up for not too many calories, compared to equal amounts of high calorie-dense foods that have lots of fat and sugar. That’s why eating a mostly plant-based diet of minimally processed foods can help keep off extra pounds while giving you protection from plenty of cancer-fighting phytochemicals.
Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
Eating high amounts of red meat increase risk of colorectal cancer while fiber-filled food reduces the risk, AICR research shows. Now comes a study that offers one possible explanation for both links, finding that diets high in red meat and a type of non-digestable fiber have opposite effects on a group of genetic molecules.
Study researchers focused on a type of fiber called resistant starch. Our bodies don’t digest resistant starch in the small intestine. Then in the gut, bacteria convert resistant starch into the compound butyrate. In lab studies, this compound protects against colon cancer.
For the study, 23 participants, ages 50 to 75, switched between two types of diets. In one diet each person was given 300 grams — about 10 ounces — of raw lean red meat a day. That’s about the equivalent of a cooked 8 ounce burger. The other diet had the same red-meat content plus a butyrate resistant starch formulation. Each person was on one diet for four weeks then after a four-week washout period, switched to the second diet for four weeks. Continue reading →