So says the Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Report published by the American Institute for Cancer Research and the World Cancer Research Fund. The report took five years to compile and contains the analysis of over 7,000 large-scale studies by 21 international experts. Key findings include:
• Some 30-35% of cancers are caused by diet.
• Other than not smoking, the single most important thing you can do to prevent cancer is to keep your weight under control.
• Cancers linked to obesity include endometrial cancer, colon, kidney, pancreatic, postmenopausal breast cancers, and some lymphomas and leukemias.
• Even a 5-10% weight loss can be significant.
• Inactivity increases the risk of breast and colon cancer.
• Even one drink a day can significantly increase breast cancer risk. (But one or two drinks/day “very substantially reduces heart disease risk.”)
• Dietary supplements are not recommended to prevent cancer.
• Plant foods are recommended to protect against digestive tract, lung and prostate cancers.
Factors with convincing evidence they increase cancer risk include obesity, abdominal fatness, consuming red or processed meat, and drinking alcohol. On a more positive note, things with convincing or probable evidence they decrease cancer risk are physical activity; lactation; and consuming milk, non-starchy vegetables, onions, garlic, fruits, and foods that contain fiber, folate, beta-carotene, lycopene, vitamin C, selenium.
I find this very encouraging. Certainly progress is being made in finding a cure for cancer, and that’s great. Why not take steps to reduce the risk of even getting it to start with?
Saturday, June 26, 2010
Wednesday, June 23, 2010
Does Eating at Night Cause Weight Gain?
I’ve been asked this many times by my clients, so it’s not surprising that people believe that the time of day calories are consumed affects weight gain and loss. I remember my grandmother telling me that the diet advice she was given was to eat breakfast like a king, lunch like a prince, and dinner like a pauper. Today, you’ll find that experts are divided on this debate about eating at night. Generally speaking, it is the quantity of calories eaten, not the time of day, which has the greatest impact on weight. The leading weight loss company in the world, Weight Watchers, holds this point of view, as well.
What’s more important than avoiding eating after dinner is distributing your calories throughout the day to keep the metabolism up. Ideally, you want to strive to eat every three to five hours. Some people practice grazing, a lifestyle where they eat tiny amounts all day long. They do the same at mealtime, seeming to just nibble at their food. While this is a very effective weight control technique for some people, think twice before adopting it if it’s not your natural style. It can be very easy to overeat and hard to break the habit of eating regular meals.
I’ve been a snacker my whole life. I lost weight eating six times a day, but I carefully monitored everything I ate. The meals were on the light side, and my snacks were 100 - 150 calories each. Whatever your approach, it’s important to keep the calories consumed at night down, so your body can get the rest it needs without having to process a heavy meal.
What’s more important than avoiding eating after dinner is distributing your calories throughout the day to keep the metabolism up. Ideally, you want to strive to eat every three to five hours. Some people practice grazing, a lifestyle where they eat tiny amounts all day long. They do the same at mealtime, seeming to just nibble at their food. While this is a very effective weight control technique for some people, think twice before adopting it if it’s not your natural style. It can be very easy to overeat and hard to break the habit of eating regular meals.
I’ve been a snacker my whole life. I lost weight eating six times a day, but I carefully monitored everything I ate. The meals were on the light side, and my snacks were 100 - 150 calories each. Whatever your approach, it’s important to keep the calories consumed at night down, so your body can get the rest it needs without having to process a heavy meal.
Saturday, June 19, 2010
Feeding Your Brain
Reliable studies from various sources are now suggesting a number of dietary approaches we can take to maintain and even improve our mental capacities as we age. One food repeatedly appearing is vegetables. Studies have demonstrated that people who eat three servings of vegetables a day have brain functioning comparable to someone five years younger. This was especially true when the subjects ate green, leafy vegetables such as romaine lettuce and spinach and cruciferous vegetables like arugula, broccoli, cauliflower, and kale.
Interestingly, fruits did not correlate to an improvement in brain functioning, despite their overall high nutritional content. So while many nutrition guidelines group fruits and vegetables together, as if they were interchangeable nutritionally, keep these studies in mind and be sure to eat at least three servings of vegetables daily. What’s a serving? It’s ½ cup of any fruit or vegetable, except for leafy vegetables, where a serving size is one cup.
While experts believe that 50% of Alzheimer’s cases are hereditary, lifestyle may play a role in the other 50% of cases.* The vitamin E in foods such as leafy vegetables, not necessarily supplements, is expected to be the reason for the delayed decline in mental functioning.
The omega-3 fatty acids found in just one serving fish per week have been shown to cut cognitive decline by 12%. On the other hand, high consumption of saturated fats, such as those found in animal products, or trans fats, found in processed foods such as pastries and crackers, has been shown to double the risk of Alzheimer’s disease.
Finally, studies are taking place on the effects of caffeine and green and black tea and the prevention of Alzheimer’s. It is suspected that the stimulant effect of caffeine, which increases brain activity, may be blocking the production of a protein that causes Alzheimer’s.
* Source: Environmental Nutrition September 2007
Interestingly, fruits did not correlate to an improvement in brain functioning, despite their overall high nutritional content. So while many nutrition guidelines group fruits and vegetables together, as if they were interchangeable nutritionally, keep these studies in mind and be sure to eat at least three servings of vegetables daily. What’s a serving? It’s ½ cup of any fruit or vegetable, except for leafy vegetables, where a serving size is one cup.
While experts believe that 50% of Alzheimer’s cases are hereditary, lifestyle may play a role in the other 50% of cases.* The vitamin E in foods such as leafy vegetables, not necessarily supplements, is expected to be the reason for the delayed decline in mental functioning.
The omega-3 fatty acids found in just one serving fish per week have been shown to cut cognitive decline by 12%. On the other hand, high consumption of saturated fats, such as those found in animal products, or trans fats, found in processed foods such as pastries and crackers, has been shown to double the risk of Alzheimer’s disease.
Finally, studies are taking place on the effects of caffeine and green and black tea and the prevention of Alzheimer’s. It is suspected that the stimulant effect of caffeine, which increases brain activity, may be blocking the production of a protein that causes Alzheimer’s.
* Source: Environmental Nutrition September 2007
Wednesday, June 16, 2010
Myth Busted – If You’re Not Hungry, Don’t Eat
On the surface, this seems like very sensible advice. We should only eat if we’re hungry. In fact, why would people eat if they weren’t hungry? From years of experience working with overweight people, I can tell you that there are many reasons people eat besides hunger. People eat to relieve stress; some find food takes their mind off of the stressor while others choose crunchy foods to expend the energy that is building up. Sometimes people eat to be social and “fit in,” perhaps succumbing to peer pressure. Workplaces are filled with opportunities to feel the need to eat. Often people eat to decrease fatigue, when what they really lack is enough sleep. Some folks eat out of habit, because it’s mealtime or because they always eat when they come home from school. A major reason people eat too much is because it tastes good. This common restaurant behavior brings up one last reason diners overeat – because they paid for it. For most people, eating is an enjoyable activity, and people generally seek to have more pleasure in their lives.
These are not good reasons to eat when we’re not hungry, it’s true. However, there are times when a person should eat even if she or he is not hungry, such as upon rising in the morning or after several daytime hours without eating. There are various reasons people sometimes don’t feel hunger, including having a history of calorie restricted dieting or being physically ill. Depression, grief, and anxiety are other common reasons hunger is diminished. Some sedentary people rarely feel tremendously hungry. It’s important to pay attention to your body signals and emotional states. Going more than four hours during the day without eating causes the metabolism to drop as the body strives to preserve energy. It also may result in overeating later in the day.
We need a consistent source of energy (calories) to function well during the day, so don’t let a lack of hunger have you go all day without eating. This is true even if you’re trying to lose weight. Have convenient, healthy snacks on hand, such as nuts, fruit, yogurt, low fat granola bars or popcorn, whole wheat crackers or pretzels, or cheese sticks. You wouldn’t let your car run out of fuel; don’t let your irreplaceable vehicle run out either.
These are not good reasons to eat when we’re not hungry, it’s true. However, there are times when a person should eat even if she or he is not hungry, such as upon rising in the morning or after several daytime hours without eating. There are various reasons people sometimes don’t feel hunger, including having a history of calorie restricted dieting or being physically ill. Depression, grief, and anxiety are other common reasons hunger is diminished. Some sedentary people rarely feel tremendously hungry. It’s important to pay attention to your body signals and emotional states. Going more than four hours during the day without eating causes the metabolism to drop as the body strives to preserve energy. It also may result in overeating later in the day.
We need a consistent source of energy (calories) to function well during the day, so don’t let a lack of hunger have you go all day without eating. This is true even if you’re trying to lose weight. Have convenient, healthy snacks on hand, such as nuts, fruit, yogurt, low fat granola bars or popcorn, whole wheat crackers or pretzels, or cheese sticks. You wouldn’t let your car run out of fuel; don’t let your irreplaceable vehicle run out either.
Saturday, June 12, 2010
Eating for Age
Recently we looked at metabolism, which can slow down as we age. Doing some regular strength training will help minimize this decline (and improve bone density). Similarly, as we age we find that some of our dietary needs shift over time regarding calorie requirements and certain nutrients.
Young adults: Being obese in our 20s can reduce lifespan by up to 22%, says the American Medical Association. Women in this age group need about 2200 calories and 25 g. of fiber per day while men need on average about 2800 calories and 38 g. of fiber. Many people over-consume their calories, but fall short on fiber. Another concern is cholesterol, a measure often overlooked by this age group. Plaque buildup begins in the late teens, so burgers and French fries are not a good regular choice even at this age. Bone-building ends by age 30, so adequate calcium consumption, 1200 mg./day, is important for both young men and women. Finally, young women need more iron than older women (18 mg. vs. 8 mg. per day), due to menstrual cycles.
Middle age adults: Emphasizing a healthy diet can pay off for this age group by avoiding weight gain and minimizing the need for prescription drugs. Middle age women need some 200 calories a day less than younger women (about 2000 calories) and men 400 fewer calories (2,400) than their younger counterparts, while fiber needs remain the same for both genders up to age 50. The DASH (Dietary Approaches to Stop Hypertension) diet not only lowers blood pressure in many adults, but also can eliminate the need for blood pressure lowering medication. In addition, cholesterol levels and the need for medication are often reduced by the classic heart healthy diet which focuses on vegetables, fruits, whole grains, lean meats, legumes, and low or fat free dairy products. Finally, people in this age group need somewhat less calcium a day, 1000 mg., equivalent to about two servings of milk products.
Older adults: As calorie needs and appetite decline, choosing nutrition-packed foods becomes even more important. While women in their 70s need only about 1800 calories a day and men 2200 calories, their daily calcium needs are again at 1200 mg. as bone density declines with age. At this point, the need for fiber declines some, with women at about 21 g. of fiber and men 30 g. Seniors usually need to supplement calcium and vitamins B12 and D, along with staying hydrated.*
* Source: onHealth August 2007
Young adults: Being obese in our 20s can reduce lifespan by up to 22%, says the American Medical Association. Women in this age group need about 2200 calories and 25 g. of fiber per day while men need on average about 2800 calories and 38 g. of fiber. Many people over-consume their calories, but fall short on fiber. Another concern is cholesterol, a measure often overlooked by this age group. Plaque buildup begins in the late teens, so burgers and French fries are not a good regular choice even at this age. Bone-building ends by age 30, so adequate calcium consumption, 1200 mg./day, is important for both young men and women. Finally, young women need more iron than older women (18 mg. vs. 8 mg. per day), due to menstrual cycles.
Middle age adults: Emphasizing a healthy diet can pay off for this age group by avoiding weight gain and minimizing the need for prescription drugs. Middle age women need some 200 calories a day less than younger women (about 2000 calories) and men 400 fewer calories (2,400) than their younger counterparts, while fiber needs remain the same for both genders up to age 50. The DASH (Dietary Approaches to Stop Hypertension) diet not only lowers blood pressure in many adults, but also can eliminate the need for blood pressure lowering medication. In addition, cholesterol levels and the need for medication are often reduced by the classic heart healthy diet which focuses on vegetables, fruits, whole grains, lean meats, legumes, and low or fat free dairy products. Finally, people in this age group need somewhat less calcium a day, 1000 mg., equivalent to about two servings of milk products.
Older adults: As calorie needs and appetite decline, choosing nutrition-packed foods becomes even more important. While women in their 70s need only about 1800 calories a day and men 2200 calories, their daily calcium needs are again at 1200 mg. as bone density declines with age. At this point, the need for fiber declines some, with women at about 21 g. of fiber and men 30 g. Seniors usually need to supplement calcium and vitamins B12 and D, along with staying hydrated.*
* Source: onHealth August 2007
Wednesday, June 9, 2010
Metabolism and Weight
In my wellness work, I’ve helped hundreds of people lose weight. It’s a complicated process, one that 60% of our population could benefit from. Women in particular say they have a hard time losing weight, and they find it gets harder to shed pounds as they age. Some of these difficulties may relate to their metabolism.
Metabolism is defined as “all the energy and material transformations that occur within living cells” (1) or more simply as the rate at which the body burns calories. Because losing weight requires that we burn more calories than we consume, metabolism often blamed for excessive weight gain or difficulty shedding pounds. While it’s true that hypothyroidism or underactive thyroid can slow metabolism and cause weight gain, the result is an increase of only about 10-15 pounds.
Many things influence metabolism, including genetics, age, eating habits, muscle-to-fat ratio, and activity level. These last three items are what I focus my clients’ attention on, as they have some control over these factors. If you’d like to increase your body’s ability to burn calories, take these measures:
• Engage in strength training at least twice/week to increase muscle mass. Muscle burns more calories than fat does, which explains why men tend to lose weight more easily than women do. Men have more muscle as a percentage than women have.
• Eat breakfast within two hours of rising to start up the energy-burning furnace. And eat small, healthy snacks between meals to keep your metabolism up. Think of your metabolism like a fire: keeping wood you on the fire enables it to keep burning. When you go too long without eating, the metabolism slows down to conserve energy. That means fewer calories are being burned.
• Be sure to eat enough protein. Resting metabolism increases after consuming protein because it takes more energy to digest protein. Healthy protein choices include lean meats; fish; low fat cheese; eggs, nuts and peanut butter in moderation; beans (legumes, not green beans); tofu and fat free or 1% milk. For recipes high in protein, check this page on my website.
Keep in mind the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.(2)
1. W. Hoeger and S. Hoeger, Principles and Labs for Fitness and Wellness, Wadsworth Group 2002, p.121
2. Ibid, pg. 203
Metabolism is defined as “all the energy and material transformations that occur within living cells” (1) or more simply as the rate at which the body burns calories. Because losing weight requires that we burn more calories than we consume, metabolism often blamed for excessive weight gain or difficulty shedding pounds. While it’s true that hypothyroidism or underactive thyroid can slow metabolism and cause weight gain, the result is an increase of only about 10-15 pounds.
Many things influence metabolism, including genetics, age, eating habits, muscle-to-fat ratio, and activity level. These last three items are what I focus my clients’ attention on, as they have some control over these factors. If you’d like to increase your body’s ability to burn calories, take these measures:
• Engage in strength training at least twice/week to increase muscle mass. Muscle burns more calories than fat does, which explains why men tend to lose weight more easily than women do. Men have more muscle as a percentage than women have.
• Eat breakfast within two hours of rising to start up the energy-burning furnace. And eat small, healthy snacks between meals to keep your metabolism up. Think of your metabolism like a fire: keeping wood you on the fire enables it to keep burning. When you go too long without eating, the metabolism slows down to conserve energy. That means fewer calories are being burned.
• Be sure to eat enough protein. Resting metabolism increases after consuming protein because it takes more energy to digest protein. Healthy protein choices include lean meats; fish; low fat cheese; eggs, nuts and peanut butter in moderation; beans (legumes, not green beans); tofu and fat free or 1% milk. For recipes high in protein, check this page on my website.
Keep in mind the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.(2)
1. W. Hoeger and S. Hoeger, Principles and Labs for Fitness and Wellness, Wadsworth Group 2002, p.121
2. Ibid, pg. 203
Saturday, June 5, 2010
The Power of Positive Habits
Did you know that habits are incredibly powerful tools for personal growth and success? Habits affect virtually every aspect of your life. Your weight and health are determined by your eating habits. Your relationships with people are determined by your social habits. Your success at work is determined by your work habits and your sleeping habits dictate how well you sleep. You have sexual habits and even have buying habits. Your character, health, career success, and virtually every aspect of your life are indeed determined by your habits.
The dictionary defines a habit as an acquired behavior pattern regularly followed until it has become almost involuntary. The most important words in this definition are acquired and almost involuntary. You may not realize it, but it really is east to acquire positive habits to change your life. Consider the phrase almost involuntary. This means the habit is so powerful in your mind that it is almost unstoppable!
What is a positive habit? A positive habit is simply a habit that produces the positive benefits, actions and attitudes you want to acquire and make a part of your life. Why is there such great power in positive habits to effect change? Because habits, by their very nature, are automatic. After a period of time they can become permanent. The power of positive habits can bring you success, happiness, and a healthy weight.
So how do you go about adding new positive habits to your life? It's really quite easy. You simply begin repeating an action, attitude or thought process every day for at least 21 days. Research has shown that an action that is repeated for a minimum of 21 days is likely to become a permanent habit. But be careful – from my experience it takes much less than 21 days to lose a good habit, like walking the dog. When life gets challenging and I can’t do the daily good things I usually do for myself, such as going to the gym, I make it a point to go at least once a week. This way the habit is maintained and it’s much easier to get back on schedule when things settle down.
Remember that positive habits have positive benefits, and you will reap those benefits for as long as you maintain that habit. So think about one positive habit you'd like to acquire, and begin today to put it into action!
The dictionary defines a habit as an acquired behavior pattern regularly followed until it has become almost involuntary. The most important words in this definition are acquired and almost involuntary. You may not realize it, but it really is east to acquire positive habits to change your life. Consider the phrase almost involuntary. This means the habit is so powerful in your mind that it is almost unstoppable!
What is a positive habit? A positive habit is simply a habit that produces the positive benefits, actions and attitudes you want to acquire and make a part of your life. Why is there such great power in positive habits to effect change? Because habits, by their very nature, are automatic. After a period of time they can become permanent. The power of positive habits can bring you success, happiness, and a healthy weight.
So how do you go about adding new positive habits to your life? It's really quite easy. You simply begin repeating an action, attitude or thought process every day for at least 21 days. Research has shown that an action that is repeated for a minimum of 21 days is likely to become a permanent habit. But be careful – from my experience it takes much less than 21 days to lose a good habit, like walking the dog. When life gets challenging and I can’t do the daily good things I usually do for myself, such as going to the gym, I make it a point to go at least once a week. This way the habit is maintained and it’s much easier to get back on schedule when things settle down.
Remember that positive habits have positive benefits, and you will reap those benefits for as long as you maintain that habit. So think about one positive habit you'd like to acquire, and begin today to put it into action!
Wednesday, June 2, 2010
Your Body is Your Temple
Perhaps you’ve heard it said that your body is God’s temple, so you should treat it with respect and care for it. I don’t disagree with this viewpoint; I just don’t find it very motivating when I need to change the way I eat, exercise, or handle some other aspect of my wellness. After all, there are approximately 6,697,254,000 people (a 2008 estimate from World Bank) in the world today, so what’s one more or less to God?
I do find it compelling to consider, however, that my body is my temple – and I only have one. When this one dies, the game is over. Have you ever thought that there is nothing you can accomplish, no goal you can have on this earth that doesn’t require your body. Even thinking, writing, and praying all require your mind. And you cannot escape from your body; it goes everywhere you do. We’ve all experienced this fact when we’ve overeaten.
I’m still surprised how so many people don’t realize the control they have over their health and wellness. It is possible for most dissatisfied people to feel better, have more energy, and look better. If you struggle seeing your body as a temple, try this. Mentally step outside the planet and look down at your life and yourself. Imagine that your guardian angel is allowing you, a spirit, to have a physical experience on wonderful planet earth, where you can enjoy eating delicious food, relaxing on the beach, sinking into bed after a long day, and hiking through a beautiful woods. What kind of body would you want to occupy to have these experiences? Would you want to carry 50 unnecessary pounds with you? Would you choose to be addicted to nicotine? How strong and flexible would you like to be?
Most of us will never have a body suitable for a magazine cover. That’s okay, because we don’t need one. Remember that your body is your vehicle for traveling through life. Give yourself the most enjoyable ride you can, and begin nurturing yourself today!
I do find it compelling to consider, however, that my body is my temple – and I only have one. When this one dies, the game is over. Have you ever thought that there is nothing you can accomplish, no goal you can have on this earth that doesn’t require your body. Even thinking, writing, and praying all require your mind. And you cannot escape from your body; it goes everywhere you do. We’ve all experienced this fact when we’ve overeaten.
I’m still surprised how so many people don’t realize the control they have over their health and wellness. It is possible for most dissatisfied people to feel better, have more energy, and look better. If you struggle seeing your body as a temple, try this. Mentally step outside the planet and look down at your life and yourself. Imagine that your guardian angel is allowing you, a spirit, to have a physical experience on wonderful planet earth, where you can enjoy eating delicious food, relaxing on the beach, sinking into bed after a long day, and hiking through a beautiful woods. What kind of body would you want to occupy to have these experiences? Would you want to carry 50 unnecessary pounds with you? Would you choose to be addicted to nicotine? How strong and flexible would you like to be?
Most of us will never have a body suitable for a magazine cover. That’s okay, because we don’t need one. Remember that your body is your vehicle for traveling through life. Give yourself the most enjoyable ride you can, and begin nurturing yourself today!
Subscribe to:
Posts (Atom)
