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.
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
Read an article about foods you shouldn’t eat and white potatoes may well be on the list. The starchy staple is linked in some studies to overweight and obesity and we lag far behind in getting enough non-starchy veggies, like leafy greens, summer squash, broccoli and colorful peppers, all shown to lower risk for several kinds of cancer. But are potatoes so nutrition-poor we should never eat them?
Potatoes’ bad nutritional reputation probably stems more from how we are eating them, rather than the spud itself. A recent report from the USDA Economic Research Service shows that, depending on where we eat them, one-third to two-thirds of our potatoes are chips or fries. Even at home, we eat potatoes as chips more than any other way.
Consider that a small serving of fries or chips is double the small potato’s calories, 10 times the fat and less than half the vitamin C. We just need to re-think the potato on our plate, not eliminate. Continue reading
If you’ve been working hard to eat more broccoli or blueberries, headlines like “Fruits and vegetables don’t lead to weight loss, study says” can drive you crazy. You may wonder if it’s worth the effort. I certainly hear from people questioning whether they can trust any nutrition and weight loss messages when they see headlines like these.
Make no mistake about it, fruits and vegetables are a key part of a cancer-preventive diet. And they can play a role in getting to and staying a healthy weight – important for lowering risk for eight cancers and other chronic diseases. Even the authors of that recent study acknowledge that in their paper. So why the confusing messages?
Here’s what that study was about: The authors say that health organizations promote increasing veggies and fruit for weight loss without explaining the need to also decrease overall calories. So they looked for studies that tested the idea that simply adding vegetables and fruit to your diet will lead to weight loss. Continue reading