How long did it take you to eat breakfast? What about dinner? If you want to cut calories without being hungry, a new review of the research suggests that eating that meal a little slower may help you do just that.
Dietitians, and mothers everywhere, have long suggested that people should eat slower. A few observational studies have also noted that heavier people eat more quickly than those who are leaner.
But this analysis focused only on experimental studies. It adds to the evidence that eating slower may help people get to a healthy weight, without being hungry. And being at a healthy weight is one of the most important ways to reduce cancer risk, given that overweight and obesity link to increased risk of eight cancers.
For this analysis, researchers found 22 studies that each manipulated how fast people ate, then measured how much they ate. Most of the studies randomly assigned people to an eating-rate group. Continue reading
The cover story on this week’s issue of TIME Magazine is making waves – and driving sales at the nation’s checkout counters. The article traces the recent history of nutrition science, specifically the 20th-century vogue for health messages about cutting consumption of saturated fat. It does a nice job laying out how those messages were seized upon by food marketers to create today’s grocery aisles thronged with “fat-free” and “low-fat” processed foods.
But ironically, in its effort to rehabilitate the reputation of saturated fat by showing how that food component has been isolated and demonized, the article effectively demonizes carbohydrates, blaming them for the same health conditions once widely linked with saturated fat.
It’s only the latest article in the popular press to do this. But while it makes a compelling read, singling out any one food or food component for blame oversimplifies a field of study marked by complexity and nuance.
As a cancer research and education organization, we should note that AICR’s expert reports and their updates have found no strong links between dietary fat itself –whether saturated or unsaturated – and cancer risk. Instead, it’s the fat we carry on our bodies that is strongly linked to increased risk for eight different cancers. Continue reading
Most of us need to eat at least one meal or make some food choices while we’re on the job, whether putting in an 8 hour day at an office, doing shift work at night or working at home. Those seemingly minor daily food choices add up to make a big difference in our health and weight – affecting our risk for cancer and other diseases like type 2 diabetes and heart disease.
If you have a cafeteria or local shops and restaurants with healthful choices at prices that work for you, that convenience makes it easier to stick to a healthy eating plan while on the job. But for many, the choices can be bleak, uninspiring and unhealthy.
I like to carry my own lunch, because it’s healthier and more satisfying. But I have challenges packing a lunch consistently – getting all the components into a state for ready-to-pack is often a big barrier for me.
What’s helping me now are my workplace pantry tools – here are some examples of my stash: Continue reading