Travel Light for Cancer Prevention

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Are you packing your bags for that last trip before Labor Day and flying to your destination?  If so, consider giving a little thought to your food choices en route and your selections can give you the energizing start you want for your final summer fling. Choose cancer-fighting foods but also watch calories to help your efforts to stay at a healthy weight.

Start with breakfast:

Avoid: Cinnamon rolls. While they may smell enticing, the “classic” version has almost 900 calories – at least half of what most women need in a day.  The multi-bun packs have thousands of calories.

Choose: Honey Whole Wheat Bagel with Peanut Butter or Egg.  If it’s huge, eat half and spread the p.b. yourself.  ½ bagel with 1 Tbsp. peanut butter or 1 egg = 250 calories (approx).

Add: 1 cup orange juice and coffee and skim milk.

All this for 500 calories or less – protein, dairy, fruit and a little whole grain, no added sugar.

On the Plane:

Avoid: Sugary beverages – calories and no vitamins, minerals or fiber.

Choose: Club soda with lime; Mix juice half and half with club soda. You’ll get the refreshing sensation of carbonation with none or half the calories.  A good thing since your activity level is pretty low.

Add: If you are really hungry, the ½ oz of peanuts or pretzels may be just the thing, but if you’re not hungry, save them for later.

For less than 200 calories – water, maybe a little 100% juice and small snack.

For Lunch – in the airport or to take along

Avoid: The fast food value meal.  (What did you think I’d say?)

Choose: You may find places that have pre-made salads and sandwiches.  Fortunately most will have food labels.  Look for a lunch of about 500-600 calories that contains some vegetables, a protein source and whole grain (not always possible).

Salads – these should contain actual greens and vegetables.  Limit fried toppings, cheese and salad dressings – 2 Tbsp of dressing should be plenty.

Deli sandwiches – look for vegetarian options or tuna salad so you can avoid the processed meat linked to colon cancer.

Fast food – choose the small burger or the snack wraps.

In all cases choose water, milk or unsweetened tea for the beverage.

In general think New American Plate – 2/3 or more of your plant contains vegetables, fruits or whole grain and 1/3 or less has animal products.

What are your airport healthy eating strategies?

Dieting for 3 Weeks and $40K

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Getting to, and staying, a healthy weight is one of the most important ways to prevent cancer but the quest to lose weight is not easy. Take, for example, the recent findings of a survey from a British company.

British women last an average of only 19 days on a diet. And with about three diet attempts yearly, dieting costs add up to more than $39,300 (£25,233) over the course of a lifetime.

The Engage Mutual survey of 3,000 women showed that cost of dieting includes gym memberships, health magazines, and exercise clothes. But by far, food accounts for the heft of the diet bill: Over the course of the 19-day diet, women spend an extra $67 (£43) on food, and $42 (£27) on branded slimming foods.

The top temptations that led to women breaking their diet were chocolate, crisps, wine and pizza.

Losing weight and staying at a healthy weight is all about making lifestyle changes that last. For help transitioning to a healthier eating pattern, take a look at AICR’s New American Plate, which focuses on portion and proportion.

So for dieters, what are your dieting downfalls? Ice Cream? Pasta? And what is a crisp anyways?

What’s Your State’s Grade? The new “F as in Fat” report

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Obesity rates continue to rise in the U.S.

The number of adults who are overweight or obese increased in over half the states according to a new report released in June.

The relatively good news is that the rate of childhood obesity is stable, but it is still too high.

Here’s a rundown of the stats:

Number of states with increased adult obesity –28

Number of states with adult obesity rates above 25% – 38

Number of states with adult obesity rates above 20% in 1991 – 0

Number of states with adult obesity rates above 20% in 2010 – 49

Number of top ten obese states also in top ten for poverty – 7

Cancer cases caused by overweight/obesity in the U.S. every year – 100,000

You can see find information on many health issues in your state at the “Trust for America’s Health” website.  This group, along with the Robert Wood Johnson Foundation compiled and released the report.

You can find information on reducing your risk for cancer through a healthy weight here.

Where does your state rank in this report?