Wednesday, July 30, 2008
Quiz: How Healthy is Your Diet?
Take the Quiz Here. Feel free to share your results in the comment box below.
Tuesday, July 29, 2008
Sweet fruit drinks found to lead to diabetes
Sweetened fruit drinks are often marketed as a healthier alternative to non-diet soft drinks but are just as likely to cause weight gain and increase the risk of diabetes, researchers said on Monday.
"The public should be made aware that these drinks are not a healthy alternative to soft drinks with regard to risk of type 2 diabetes," Julie Palmer and colleagues at Boston University wrote in their report, published in the Archives of Internal Medicine.
Type 2 diabetes, the most common form of the disease, is closely linked to obesity and has become more common worldwide.
The findings came from a look at nearly 44,000 black women in the United States who were checked from 1995 through 2005.
Those who said they drank two or more non-diet soft drinks a day had a 24 percent increased risk for developing type 2 diabetes than those in the study who drank fewer than one regular soft drink per month, the research team said.
Women who drank two or more sweetened fruit drinks per day had a 31 percent increased risk compared to those who drank fewer than one such fruit drink a month. Diet soft drinks, grapefruit juice and orange juice were not linked to a higher diabetes risk, the researchers said.
While pure orange and grapefruit juices also contain sugars naturally, they may have a different metabolic effect or may be more likely to be consumed as part of a meal, the investigators said.
Soft drinks and sweetened juices are often consumed between meals and may lead to snacking, they said.
An earlier study involving thousands of white women also linked diabetes to both soft drinks and sweetened juices, the report said.
Another study in the same journal found that eating fruits and vegetables seems to ward off type 2 diabetes, perhaps by preventing obesity or providing protective nutrients, including antioxidants.
A third study found that a low-fat diet does not seem to change the risk of diabetes.
"The common denominator that appears clear is that calories trump everything," Dr. Mark Feinglos of the Duke University Medical Center in North Carolina wrote in a commentary in the same issue. "And certain nutrients, like high fructose corn syrup, make it easier to overeat," he added.
"If you keep the calories low, you can probably eat almost anything, which is what the low-carb diets show us. Specific metabolic issues aside, an important reason that low carb works is because you don't eat a lot of calories."
(Reporting by Michael Conlon; Editing by Maggie Fox and Bill Trott)
Via Yahoo News from Reuters.
"The public should be made aware that these drinks are not a healthy alternative to soft drinks with regard to risk of type 2 diabetes," Julie Palmer and colleagues at Boston University wrote in their report, published in the Archives of Internal Medicine.
Type 2 diabetes, the most common form of the disease, is closely linked to obesity and has become more common worldwide.
The findings came from a look at nearly 44,000 black women in the United States who were checked from 1995 through 2005.
Those who said they drank two or more non-diet soft drinks a day had a 24 percent increased risk for developing type 2 diabetes than those in the study who drank fewer than one regular soft drink per month, the research team said.
Women who drank two or more sweetened fruit drinks per day had a 31 percent increased risk compared to those who drank fewer than one such fruit drink a month. Diet soft drinks, grapefruit juice and orange juice were not linked to a higher diabetes risk, the researchers said.
While pure orange and grapefruit juices also contain sugars naturally, they may have a different metabolic effect or may be more likely to be consumed as part of a meal, the investigators said.
Soft drinks and sweetened juices are often consumed between meals and may lead to snacking, they said.
An earlier study involving thousands of white women also linked diabetes to both soft drinks and sweetened juices, the report said.
Another study in the same journal found that eating fruits and vegetables seems to ward off type 2 diabetes, perhaps by preventing obesity or providing protective nutrients, including antioxidants.
A third study found that a low-fat diet does not seem to change the risk of diabetes.
"The common denominator that appears clear is that calories trump everything," Dr. Mark Feinglos of the Duke University Medical Center in North Carolina wrote in a commentary in the same issue. "And certain nutrients, like high fructose corn syrup, make it easier to overeat," he added.
"If you keep the calories low, you can probably eat almost anything, which is what the low-carb diets show us. Specific metabolic issues aside, an important reason that low carb works is because you don't eat a lot of calories."
(Reporting by Michael Conlon; Editing by Maggie Fox and Bill Trott)
Via Yahoo News from Reuters.
Sunday, July 27, 2008
4 Tips to Eat Healthier When Dining Out
One of the biggest ways that most people fail in their weight loss efforts is while dining out. It's no secret that most restaurants make it darn near impossible to eat healthy when eating out.
However, as a Certified Nutrition Specialist, I've come up with some easy substitutions that make it quite easy to eat healthier when eating out, and save hundreds of calories per meal, while still enjoying your favorite foods. The three things that you absolutely must avoid at every restaurant if you want to stand a chance of walking out of there without adding to your gut would be these:
1. the deep fried foods
2. the refined starchy foods
3. any sodas, juices, or other sugary foods (except whole fruits, which are great for you)
This eliminates the major food sources that do the most damage to your body - the trans fats, refined vegetable oils, refined starches, and processed sugars.The best way to do this is to skip the fries or chips (or any deep fried foods) that come pretty much with every sandwich or burger on every menu known to man, and also skip the huge portions of rice, pasta, and breads that usually come with most dishes too. Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.
Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers. I'm all for moderation with many things, but if there's 2 things that should be totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!
Take a look at the typical difference this simple substitution makes between choosing healthy and doing what most people do... Most people will eat a meal out such as this:
*Sandwich or burger
*fries or chips
*soda or other sweetened drink
A MUCH smarter alternative for a leaner, healthier body is very simply this:
*Sandwich or burger
*veggies or salad
*unsweetened iced tea or water (no diet drinks -- unless you like to drink poisonous chemicals that actually make you fatter).
These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on how many drink refills you get and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the hydrogenated oils (trans fats) and high fructose corn syrup from the soft drinks.
Let's say you eat out twice a week and by using these tips you save 500 calories each time you eat out. Well, that's 1000 calories per week saved, or about 52,000 calories saved per year. At approximately 3500 calories per pound, that could equate to 15 lbs lost in a year (with too many other factors to consider, but still shows you the potential).
Side note: a little-known way to eat full portions of rice, pasta, and breads and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout (weights or bodyweight exercises done at high intensity) before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.A cardio workout simply WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions of carbohydrates.
I hope these dining tips help you choose smarter and healthier next time you dine out. Cheers to a healthier you and better body!
If you're trying to eat healthier to lose weight, you'll find that it is almost impossible to eat healthy when eating out at most restuarants. I'll show you a few tricks in this article that will help you make any restaurant meal healthier.
By: Michael Geary
article source
However, as a Certified Nutrition Specialist, I've come up with some easy substitutions that make it quite easy to eat healthier when eating out, and save hundreds of calories per meal, while still enjoying your favorite foods. The three things that you absolutely must avoid at every restaurant if you want to stand a chance of walking out of there without adding to your gut would be these:
1. the deep fried foods
2. the refined starchy foods
3. any sodas, juices, or other sugary foods (except whole fruits, which are great for you)
This eliminates the major food sources that do the most damage to your body - the trans fats, refined vegetable oils, refined starches, and processed sugars.The best way to do this is to skip the fries or chips (or any deep fried foods) that come pretty much with every sandwich or burger on every menu known to man, and also skip the huge portions of rice, pasta, and breads that usually come with most dishes too. Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.
Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers. I'm all for moderation with many things, but if there's 2 things that should be totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!
Take a look at the typical difference this simple substitution makes between choosing healthy and doing what most people do... Most people will eat a meal out such as this:
*Sandwich or burger
*fries or chips
*soda or other sweetened drink
A MUCH smarter alternative for a leaner, healthier body is very simply this:
*Sandwich or burger
*veggies or salad
*unsweetened iced tea or water (no diet drinks -- unless you like to drink poisonous chemicals that actually make you fatter).
These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on how many drink refills you get and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the hydrogenated oils (trans fats) and high fructose corn syrup from the soft drinks.
Let's say you eat out twice a week and by using these tips you save 500 calories each time you eat out. Well, that's 1000 calories per week saved, or about 52,000 calories saved per year. At approximately 3500 calories per pound, that could equate to 15 lbs lost in a year (with too many other factors to consider, but still shows you the potential).
Side note: a little-known way to eat full portions of rice, pasta, and breads and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout (weights or bodyweight exercises done at high intensity) before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.A cardio workout simply WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions of carbohydrates.
I hope these dining tips help you choose smarter and healthier next time you dine out. Cheers to a healthier you and better body!
If you're trying to eat healthier to lose weight, you'll find that it is almost impossible to eat healthy when eating out at most restuarants. I'll show you a few tricks in this article that will help you make any restaurant meal healthier.
By: Michael Geary
article source
California Governor Schwarzenegger Promotes Health and Nutrition by Signing Nation-Leading Trans Fat Bill
Governor Arnold Schwarzenegger today signed AB 97 by Assemblymember Tony Mendoza (D-Norwalk), which will phase out the use of trans fats in all California restaurants beginning in 2010 and from all baked goods by 2011. "California is a leader in promoting health and nutrition, and I am pleased to continue that tradition by being the first state in the nation to phase out trans fats," Governor Schwarzenegger said. "Consuming trans fat is linked to coronary heart disease, and today we are taking a strong step toward creating a healthier future for California."... MORE
Thursday, July 24, 2008
Food better than supplements for omega-3, says ADA
7/24/2008- The American Dietetic Association (ADA) has said that a food-based approach to receiving adequate fatty acid levels is recommended, but careful supplementation is a feasible alternative if dietary intake falls short.
Published in the Journal of the American Dietetic Association, ADA's commentary provides an overview of the group's position on the food vs supplement debate for n-3 fatty acids, including ALA, EPA, DHA and DPA.In line with its position paper on fortification and supplementation, ADA highlighted a number of issues that need to be considered when determining the preferred 'delivery system' for n-3 fatty acids.
These include the fact that not all forms of a nutrient function equivalently; that natural sources of nutrients may not be the most functionally effective; that sources of nutrients in a food matrix may function differently than the isolated form; and that nutrient balance must be considered. MORE
Published in the Journal of the American Dietetic Association, ADA's commentary provides an overview of the group's position on the food vs supplement debate for n-3 fatty acids, including ALA, EPA, DHA and DPA.In line with its position paper on fortification and supplementation, ADA highlighted a number of issues that need to be considered when determining the preferred 'delivery system' for n-3 fatty acids.
These include the fact that not all forms of a nutrient function equivalently; that natural sources of nutrients may not be the most functionally effective; that sources of nutrients in a food matrix may function differently than the isolated form; and that nutrient balance must be considered. MORE
Wednesday, July 23, 2008
Seven Steps to a Better Body
Ready to start an exercise program? Just making the commitment is an amazing first step. To ensure success, here are seven surprisingly simple, research-backed strategies that can help you overcome the most common roadblocks to weight loss. They'll motivate you through the ups and downs of any new workout routine, so you'll stick to it and reach all your fitness goals.
1. Learn what "build slowly" means
Be realistic about your abilities. Experts say to progress gradually, but most of us don't know how to translate that into real-life terms--especially those who used to be active but have gotten out of the habit. "Formerly fit people are surprised and frustrated when they find themselves winded after a walk around the park," says Madelyn Fernstrom, PhD, director of the Weight Management Center at the University of Pittsburgh Medical Center.
If you haven't worked out in years, start with a manageable goal, like 20 minutes of walking or yoga twice a week for 2 weeks. When you're ready to progress, either bump your number of workouts to 3 a week or increase their length to 25 or 30 minutes--but don't try both at the same time. Taking on too much too soon can leave you achy and discouraged; that's why experts recommend you change only one thing at a time--the frequency, duration, or intensity of your workouts.
If your new cardio workout still leaves you gasping for air, don't be afraid to slow your pace--you should be slightly breathless but able to talk. You'll be more likely to follow your program if you exercise at a comfortable level, according to White's research. Strength-training will get easier, too. A new study from Ohio University found that muscles adapt to resistance exercises after a mere 2 weeks.
2. Keep an activity log
Hands down, lack of time is the number one reason we struggle to keep exercising. Yet studies find we may have more time than we think. Women ages 45 to 70 spend an average of 28 hours a week in sedentary activities outside of their jobs, such as reading and Web surfing, according to a University of Oklahoma study--ample time to find at least 2 1/2 hours a week for exercise. Keep a log of everything you do for 3 days, suggests Jennifer White, PhD, an assistant professor of fitness and wellness at the University of Nebraska at Omaha. Then find ways to sneak in activity. Time in front of the TV can double as a stretching session, while a cell phone headset allows you to power walk while you're on hold with the credit card company.
3. Prepare for post-workout hunger
Exercise can boost metabolism for a few hours, but burning more calories can increase your appetite. To avoid the munchies after exercising (and eating back the calories you just burned), try to schedule workouts so that you have a meal within an hour afterward. Or save part of an earlier meal to eat during that time, says Fernstrom. Snacks combining carbohydrates and protein--like a fig bar and fat-free milk, or cantaloupe and yogurt--are best to refuel muscles and keep you from feeling ravenous later on. If you still feel hungry, wait 10 to 15 minutes before eating more to make sure you're physically, not just mentally, hungry. Distract yourself while you wait: Keep your hands occupied by cleaning out a drawer or giving yourself a manicure.
4. Be alert to prime drop-out time
About half of new exercisers quit in the first few months, research has found. But support, either one-on-one or in a group, can keep your momentum going. "Getting help specific to your particular issues is key," says Fernstrom. If you struggle with exercise, try finding (or even forming) a walking group at work or at your local Y. If you're goal-focused, signing up for an event, like walking a half or full marathon, can be the carrot you need to stay on track.
5. Take breaks
Missed a workout? Don't worry: Your waistline won't notice. Brown University scientists found that people on a 14-week weight loss program who took occasional breaks from working out lost an average of 7 pounds--about the same amount as those who never missed a day. "Just pick up again as soon as you can," says Fernstrom. In the long run, it's the habit, not the individual days that matter. For help, sign up for a weekly e-mail health newsletter: People who did exercised 14% more and ate better than those who didn't get inbox reminders, reports a University of Alberta study. (To join our free Best of Prevention newsletter, which covers health, weight loss, and fitness three times a week, go to prevention.com/newsletters.)
6. Splurge--then get up and move
One date with a pint (or even two) of ice cream won't doom your weight loss unless you let guilt keep you off track. In fact, French researchers discovered that obese exercisers who bicycled for 45 minutes 3 hours after a high-fat meal metabolized more stored belly fat than those who cycled on an empty stomach. Although bingeing on cookies before your next workout obviously won't help you slim down, the study is a good reminder that not all is lost when you stray from your diet--in fact, your body may even kick it up a gear to help with damage control. Instead of giving up when a celebratory dinner with friends sends your calorie count through the roof, suggest a postmeal stroll or dancing. The party moves away from the table, and the evening can continue with a fun activity that helps you toward your weight loss goal.
7. Put the treadmill in a pretty room
If a workout bores you, don't do it. "Research shows that if you enjoy an exercise, you'll stay with it, so keep trying activities until you find something you like," suggests White. Or jazz up a ho-hum workout with music or audiobooks. Just don't try to exercise in some dark, dreary corner of the house. "So many women make the mistake of consigning the treadmill to the basement," White says. You'll be more likely to use exercise equipment if it's in a pleasant space with good light and in easy reach of the radio and TV, like the family room. It's worth investing in a home exercise space that's both functional and attractive, whether by spending a little extra on a treadmill you won't mind showing off or buying pretty baskets to store your workout DVDs and dumbbells.
By Caroline Bollinger via WebMD
1. Learn what "build slowly" means
Be realistic about your abilities. Experts say to progress gradually, but most of us don't know how to translate that into real-life terms--especially those who used to be active but have gotten out of the habit. "Formerly fit people are surprised and frustrated when they find themselves winded after a walk around the park," says Madelyn Fernstrom, PhD, director of the Weight Management Center at the University of Pittsburgh Medical Center.
If you haven't worked out in years, start with a manageable goal, like 20 minutes of walking or yoga twice a week for 2 weeks. When you're ready to progress, either bump your number of workouts to 3 a week or increase their length to 25 or 30 minutes--but don't try both at the same time. Taking on too much too soon can leave you achy and discouraged; that's why experts recommend you change only one thing at a time--the frequency, duration, or intensity of your workouts.
If your new cardio workout still leaves you gasping for air, don't be afraid to slow your pace--you should be slightly breathless but able to talk. You'll be more likely to follow your program if you exercise at a comfortable level, according to White's research. Strength-training will get easier, too. A new study from Ohio University found that muscles adapt to resistance exercises after a mere 2 weeks.
2. Keep an activity log
Hands down, lack of time is the number one reason we struggle to keep exercising. Yet studies find we may have more time than we think. Women ages 45 to 70 spend an average of 28 hours a week in sedentary activities outside of their jobs, such as reading and Web surfing, according to a University of Oklahoma study--ample time to find at least 2 1/2 hours a week for exercise. Keep a log of everything you do for 3 days, suggests Jennifer White, PhD, an assistant professor of fitness and wellness at the University of Nebraska at Omaha. Then find ways to sneak in activity. Time in front of the TV can double as a stretching session, while a cell phone headset allows you to power walk while you're on hold with the credit card company.
3. Prepare for post-workout hunger
Exercise can boost metabolism for a few hours, but burning more calories can increase your appetite. To avoid the munchies after exercising (and eating back the calories you just burned), try to schedule workouts so that you have a meal within an hour afterward. Or save part of an earlier meal to eat during that time, says Fernstrom. Snacks combining carbohydrates and protein--like a fig bar and fat-free milk, or cantaloupe and yogurt--are best to refuel muscles and keep you from feeling ravenous later on. If you still feel hungry, wait 10 to 15 minutes before eating more to make sure you're physically, not just mentally, hungry. Distract yourself while you wait: Keep your hands occupied by cleaning out a drawer or giving yourself a manicure.
4. Be alert to prime drop-out time
About half of new exercisers quit in the first few months, research has found. But support, either one-on-one or in a group, can keep your momentum going. "Getting help specific to your particular issues is key," says Fernstrom. If you struggle with exercise, try finding (or even forming) a walking group at work or at your local Y. If you're goal-focused, signing up for an event, like walking a half or full marathon, can be the carrot you need to stay on track.
5. Take breaks
Missed a workout? Don't worry: Your waistline won't notice. Brown University scientists found that people on a 14-week weight loss program who took occasional breaks from working out lost an average of 7 pounds--about the same amount as those who never missed a day. "Just pick up again as soon as you can," says Fernstrom. In the long run, it's the habit, not the individual days that matter. For help, sign up for a weekly e-mail health newsletter: People who did exercised 14% more and ate better than those who didn't get inbox reminders, reports a University of Alberta study. (To join our free Best of Prevention newsletter, which covers health, weight loss, and fitness three times a week, go to prevention.com/newsletters.)
6. Splurge--then get up and move
One date with a pint (or even two) of ice cream won't doom your weight loss unless you let guilt keep you off track. In fact, French researchers discovered that obese exercisers who bicycled for 45 minutes 3 hours after a high-fat meal metabolized more stored belly fat than those who cycled on an empty stomach. Although bingeing on cookies before your next workout obviously won't help you slim down, the study is a good reminder that not all is lost when you stray from your diet--in fact, your body may even kick it up a gear to help with damage control. Instead of giving up when a celebratory dinner with friends sends your calorie count through the roof, suggest a postmeal stroll or dancing. The party moves away from the table, and the evening can continue with a fun activity that helps you toward your weight loss goal.
7. Put the treadmill in a pretty room
If a workout bores you, don't do it. "Research shows that if you enjoy an exercise, you'll stay with it, so keep trying activities until you find something you like," suggests White. Or jazz up a ho-hum workout with music or audiobooks. Just don't try to exercise in some dark, dreary corner of the house. "So many women make the mistake of consigning the treadmill to the basement," White says. You'll be more likely to use exercise equipment if it's in a pleasant space with good light and in easy reach of the radio and TV, like the family room. It's worth investing in a home exercise space that's both functional and attractive, whether by spending a little extra on a treadmill you won't mind showing off or buying pretty baskets to store your workout DVDs and dumbbells.
By Caroline Bollinger via WebMD
Sunday, July 20, 2008
Preventing Cancer
Factors such as inappropriate food and nutrition, physical inactivity, overweight and obesity are important causes of cancers.
THE World Cancer Research Fund (WCRF) International and the American Institute for Cancer Research (AICR) published the Second Expert Report: Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective in November 2007.
This report will certainly become an authoritative source of reference in this field, just like the first report in 1997. The report is intended as a guide to future scientific research, cancer prevention programmes and health policy around the world. It provides a solid evidence base for policy-makers, health professionals, and informed and interested people to draw on and work with.
I would like to share selected specific parts of the report with readers through several installments of NutriScene. I will start with an overview of the report, followed by other write-ups, highlighting specific chapters or sections in this publication, especially those aspects related to food and nutrition.
Cancers are among the most important causes of death in this country. I really feel we should study this report and try to draw on the information provided for our own cancer prevention programmes.
Cancers are largely preventable
People die less frequently from nutritional deficiencies, infectious diseases, predation, and accidents, whereas chronic diseases, including cancer — which are more common in older people — become more common.
Cancer in general, and cancers of different types and sites, are agreed to have various causes, among which are inherited genetic predisposition and the increasing likelihood that cells will accumulate genetic defects as people age. In many of its forms, cancer is a disease that can cause great suffering and claims many lives.
However, cancer is not an inevitable consequence of aging, and people’s susceptibility to it varies. There is abundant evidence that the main causes of patterns of cancer around the world are environmental. This does indeed mean that, at least in principle, most cancer is preventable, though there is still discussion about the relative importance of various environmental factors.
But what are these environmental factors, what are their relative importance, and how may they vary in different times in the course of a life and in different parts of the world, and how might they interact with each other?
Thousands of epidemiological and experimental studies have tried to look for answers. Since the early 1980s, relevant United Nations agencies, national governments, authoritative non-governmental organisations, and researchers and other experts in the field have agreed that food and nutrition, physical activity, and body composition are individually and collectively important modifiers of the risk of cancer, and taken together, may be at least as important as tobacco.
By the mid-1990s the general consensus became more solidly based on methodical assessment of the totality of the relevant literature.
There is now general consensus shared by scientists, health professionals, and policy-makers on the relationships between food, nutrition, physical activity, body composition, and the risk of cancer. This consensus is based on the findings of a rapidly growing mass of increasingly well-designed epidemiological and experimental studies and other relevant evidence.
Taking into account all factors, research findings have shown that cancer is, in large part, a preventable disease. This is the objective of the WCRF/AICR report.
How much is preventable?
The WCRF/AICR report emphasised that the term “prevention” does not mean the elimination of cancer. It means reduction in its occurrence, such that at any age fewer people have cancer than otherwise would be the case. The overall commitment of scientists and health professionals committed to disease prevention is to reduce the rates not just of cancer, but of all diseases, so that more people enjoy good health until they eventually die in old age.
R. Doll and R. Peto, in a landmark study published in the Journal of the National Cancer Institute in 1981 concluded: “It is highly likely that the United States will eventually have the option of adopting a diet that reduces its incidence of cancer by approximately one third, and it is absolutely certain that another one third could be prevented by abolishing smoking”. Cancers of some sites, notably of the colon, are generally agreed to be greatly or mostly affected by food and nutrition.
Since then, authoritative estimates of the preventability of cancer by means of food and nutrition and associated factors have been in broad agreement with the “around one third” figure.
The estimate of the previous WCRF/AICR report was that cancer is 30% to 40% preventable over time, by appropriate food and nutrition, regular physical activity, and avoidance of obesity. On a global scale, this represents over three to four million cases of cancer that can be prevented in these ways, every year.
Purpose and process of the report
This report has two overall general purposes. The first is to summarise, assess, and judge the most comprehensive body of evidence yet collected and displayed on the subject of food, nutrition, physical activity, body composition, and the risk of cancer, throughout the life-course.
The second purpose is to transform the evidence-derived judgements into goals and personal recommendations that are a reliable basis for sound policies and effective actions at population, community, family, and individual levels in order to prevent cancer worldwide.
The whole process of preparing this report was organised into various overlapping stages, emphasising on objectivity and transparency, separating the collection of evidence from its assessment and judgement. First, an expert task force developed a method for systematic review of the voluminous scientific literature. Second, research teams collected and reviewed the literature based upon this methodology. Third, an expert panel was set up to assess and judge this evidence and agreed recommendations.
Overview of the report
There are three parts to the report. Part 1 provides detailed background information and comprises three chapters (chapters 1-3). These introductory chapters show that the challenge can be effectively addressed and suggest that food, nutrition, physical activity, and body composition play a central part in the prevention of cancer.
Chapter 1 shows that patterns of production and consumption of food and drink, of physical activity, and of body composition have changed greatly throughout human history. Remarkable changes have taken place as a result of urbanisation and industrialisation in most countries in the world. Notable variations have been identified in patterns of cancer throughout the world. Furthermore, projections indicate that rates of cancer in general are liable to increase.
Chapter 2 outlines current understanding of the biology of the cancer process, with special attention to the ways in which food and nutrition, physical activity, and body composition may modify the risk of cancer.
These environmental factors are most important and can be modified. Evidence shows that only a small proportion of cancers are inherited.
The types of evidence that the expert panel has agreed are relevant to its work are summarised in Chapter 3. No single study or study type can prove that any factor definitely is a cause of, or is protective against, any disease. Reliable judgements on causation of disease should be based on assessments of a variety of well-designed epidemiological and experimental studies.
Part 2 of the Report is focused on the evidence that have been meticulously assembled and the judgements made and present the findings in seven chapters (chapters 4-11).
Chapter 4 is concerned with types of food and drink. The judgements of the expert panel are, whenever possible, food- and drink-based, reflecting the most impressive evidence. Findings on dietary constituents and micro- nutrients (for example, foods containing dietary fibre) as well as dietary supplements, and patterns of diet, are included.
Chapters 5 and 6 are concerned with physical activity and with body composition, growth, and development. Evidence in these areas is more impressive than was the case up to the mid-1990s.
Chapter 7 summarises and judges the evidence as applied to 17 cancer sites, with additional brief summaries based on narrative reviews of five further body systems and cancer sites. Obesity is or may be a cause of a number of cancers.
Chapter 8 identifies what aspects of food, nutrition, and physical activity themselves affect the risk of obesity and associated factors.
The relevance of food, nutrition, physical activity, and body composition to people living with cancer, and to the prevention of recurrent cancer, is summarised in Chapter 9. Improved cancer screening, diagnosis, and medical services are, in many countries, improving survival rates. So the number of cancer survivors — people living after diagnosis of cancer — is increasing.
Chapter 10 summarises findings of expert reports in relation to other chronic diseases, as well as nutritional deficiencies and nutrition-related infectious diseases.
Research issues are identified in Chapter 11 and provide opportunities to refine understanding of the links between food, nutrition, physical activity, and cancer, and so improve the prevention of cancer worldwide.
Part 3 of the report is Chapter 12 and contains the expert panel’s public health goals and personal recommendations. These are proposed as the basis for public policies and for personal choices that, if effectively implemented, will be expected to reduce the incidence of cancer for people, families, and communities.
Eight general and two special goals and recommendations are detailed. In each case a general recommendation is followed by public health goals and/or personal recommendations, together with further explanation or clarification as required. The chapter also includes a summary of the evidence, justification of the goals and recommendations, and guidance on how to achieve them.
The goals and recommendations are designed to be generally relevant worldwide and the expert panel recognises that in national settings, the recommendations of this report will be best used in combination with recommendations issued by governments or on behalf of nations, designed to prevent chronic and other diseases.
The full WCRF/AICR report can be obtained from the World Cancer Research Fund International website: http://www.dietandcancerreport.org/. In addition, do check out the many useful information on the WCRF website: http://www.wcrf.org/.
NutriScene is a fortnightly column by Dr Tee E Siong, who pens his thoughts as a nutritionist with over 30 years of experience in the research and public health arena.
THE World Cancer Research Fund (WCRF) International and the American Institute for Cancer Research (AICR) published the Second Expert Report: Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective in November 2007.
This report will certainly become an authoritative source of reference in this field, just like the first report in 1997. The report is intended as a guide to future scientific research, cancer prevention programmes and health policy around the world. It provides a solid evidence base for policy-makers, health professionals, and informed and interested people to draw on and work with.
I would like to share selected specific parts of the report with readers through several installments of NutriScene. I will start with an overview of the report, followed by other write-ups, highlighting specific chapters or sections in this publication, especially those aspects related to food and nutrition.
Cancers are among the most important causes of death in this country. I really feel we should study this report and try to draw on the information provided for our own cancer prevention programmes.
Cancers are largely preventable
People die less frequently from nutritional deficiencies, infectious diseases, predation, and accidents, whereas chronic diseases, including cancer — which are more common in older people — become more common.
Cancer in general, and cancers of different types and sites, are agreed to have various causes, among which are inherited genetic predisposition and the increasing likelihood that cells will accumulate genetic defects as people age. In many of its forms, cancer is a disease that can cause great suffering and claims many lives.
However, cancer is not an inevitable consequence of aging, and people’s susceptibility to it varies. There is abundant evidence that the main causes of patterns of cancer around the world are environmental. This does indeed mean that, at least in principle, most cancer is preventable, though there is still discussion about the relative importance of various environmental factors.
But what are these environmental factors, what are their relative importance, and how may they vary in different times in the course of a life and in different parts of the world, and how might they interact with each other?
Thousands of epidemiological and experimental studies have tried to look for answers. Since the early 1980s, relevant United Nations agencies, national governments, authoritative non-governmental organisations, and researchers and other experts in the field have agreed that food and nutrition, physical activity, and body composition are individually and collectively important modifiers of the risk of cancer, and taken together, may be at least as important as tobacco.
By the mid-1990s the general consensus became more solidly based on methodical assessment of the totality of the relevant literature.
There is now general consensus shared by scientists, health professionals, and policy-makers on the relationships between food, nutrition, physical activity, body composition, and the risk of cancer. This consensus is based on the findings of a rapidly growing mass of increasingly well-designed epidemiological and experimental studies and other relevant evidence.
Taking into account all factors, research findings have shown that cancer is, in large part, a preventable disease. This is the objective of the WCRF/AICR report.
How much is preventable?
The WCRF/AICR report emphasised that the term “prevention” does not mean the elimination of cancer. It means reduction in its occurrence, such that at any age fewer people have cancer than otherwise would be the case. The overall commitment of scientists and health professionals committed to disease prevention is to reduce the rates not just of cancer, but of all diseases, so that more people enjoy good health until they eventually die in old age.
R. Doll and R. Peto, in a landmark study published in the Journal of the National Cancer Institute in 1981 concluded: “It is highly likely that the United States will eventually have the option of adopting a diet that reduces its incidence of cancer by approximately one third, and it is absolutely certain that another one third could be prevented by abolishing smoking”. Cancers of some sites, notably of the colon, are generally agreed to be greatly or mostly affected by food and nutrition.
Since then, authoritative estimates of the preventability of cancer by means of food and nutrition and associated factors have been in broad agreement with the “around one third” figure.
The estimate of the previous WCRF/AICR report was that cancer is 30% to 40% preventable over time, by appropriate food and nutrition, regular physical activity, and avoidance of obesity. On a global scale, this represents over three to four million cases of cancer that can be prevented in these ways, every year.
Purpose and process of the report
This report has two overall general purposes. The first is to summarise, assess, and judge the most comprehensive body of evidence yet collected and displayed on the subject of food, nutrition, physical activity, body composition, and the risk of cancer, throughout the life-course.
The second purpose is to transform the evidence-derived judgements into goals and personal recommendations that are a reliable basis for sound policies and effective actions at population, community, family, and individual levels in order to prevent cancer worldwide.
The whole process of preparing this report was organised into various overlapping stages, emphasising on objectivity and transparency, separating the collection of evidence from its assessment and judgement. First, an expert task force developed a method for systematic review of the voluminous scientific literature. Second, research teams collected and reviewed the literature based upon this methodology. Third, an expert panel was set up to assess and judge this evidence and agreed recommendations.
Overview of the report
There are three parts to the report. Part 1 provides detailed background information and comprises three chapters (chapters 1-3). These introductory chapters show that the challenge can be effectively addressed and suggest that food, nutrition, physical activity, and body composition play a central part in the prevention of cancer.
Chapter 1 shows that patterns of production and consumption of food and drink, of physical activity, and of body composition have changed greatly throughout human history. Remarkable changes have taken place as a result of urbanisation and industrialisation in most countries in the world. Notable variations have been identified in patterns of cancer throughout the world. Furthermore, projections indicate that rates of cancer in general are liable to increase.
Chapter 2 outlines current understanding of the biology of the cancer process, with special attention to the ways in which food and nutrition, physical activity, and body composition may modify the risk of cancer.
These environmental factors are most important and can be modified. Evidence shows that only a small proportion of cancers are inherited.
The types of evidence that the expert panel has agreed are relevant to its work are summarised in Chapter 3. No single study or study type can prove that any factor definitely is a cause of, or is protective against, any disease. Reliable judgements on causation of disease should be based on assessments of a variety of well-designed epidemiological and experimental studies.
Part 2 of the Report is focused on the evidence that have been meticulously assembled and the judgements made and present the findings in seven chapters (chapters 4-11).
Chapter 4 is concerned with types of food and drink. The judgements of the expert panel are, whenever possible, food- and drink-based, reflecting the most impressive evidence. Findings on dietary constituents and micro- nutrients (for example, foods containing dietary fibre) as well as dietary supplements, and patterns of diet, are included.
Chapters 5 and 6 are concerned with physical activity and with body composition, growth, and development. Evidence in these areas is more impressive than was the case up to the mid-1990s.
Chapter 7 summarises and judges the evidence as applied to 17 cancer sites, with additional brief summaries based on narrative reviews of five further body systems and cancer sites. Obesity is or may be a cause of a number of cancers.
Chapter 8 identifies what aspects of food, nutrition, and physical activity themselves affect the risk of obesity and associated factors.
The relevance of food, nutrition, physical activity, and body composition to people living with cancer, and to the prevention of recurrent cancer, is summarised in Chapter 9. Improved cancer screening, diagnosis, and medical services are, in many countries, improving survival rates. So the number of cancer survivors — people living after diagnosis of cancer — is increasing.
Chapter 10 summarises findings of expert reports in relation to other chronic diseases, as well as nutritional deficiencies and nutrition-related infectious diseases.
Research issues are identified in Chapter 11 and provide opportunities to refine understanding of the links between food, nutrition, physical activity, and cancer, and so improve the prevention of cancer worldwide.
Part 3 of the report is Chapter 12 and contains the expert panel’s public health goals and personal recommendations. These are proposed as the basis for public policies and for personal choices that, if effectively implemented, will be expected to reduce the incidence of cancer for people, families, and communities.
Eight general and two special goals and recommendations are detailed. In each case a general recommendation is followed by public health goals and/or personal recommendations, together with further explanation or clarification as required. The chapter also includes a summary of the evidence, justification of the goals and recommendations, and guidance on how to achieve them.
The goals and recommendations are designed to be generally relevant worldwide and the expert panel recognises that in national settings, the recommendations of this report will be best used in combination with recommendations issued by governments or on behalf of nations, designed to prevent chronic and other diseases.
The full WCRF/AICR report can be obtained from the World Cancer Research Fund International website: http://www.dietandcancerreport.org/. In addition, do check out the many useful information on the WCRF website: http://www.wcrf.org/.
NutriScene is a fortnightly column by Dr Tee E Siong, who pens his thoughts as a nutritionist with over 30 years of experience in the research and public health arena.
A Guide to Child Health and Nutrition
If you have a child, regardless of their age, you are going to need to learn some important nutrition facts and become more informed on child health and nutrition and the foods that your child should be avoiding and including in their diet.
Food Pyramid
If you are concerned with child health and nutrition, one of the first steps you are going to have to take is to learn about the food pyramid. If you do not understand the food pyramid you will not be able to recognize how to provide them with the nutrition that they need to strive.
The food guide pyramid was designed by the US Dept of Agriculture to promote healthy nutrition in children over six years of age. The main emphasis of the pyramid is on the five major food groups, all of which are required for good health.
For proper child health and nutrition you are going to want to make sure that they are eating foods from all of these different food groups. Keep in mind that a serving in the food pyramid is not equal to whatever portion that you can eat at one meal. For instance, although the pyramid says that you should eat 2-3 servings of meat a day this does not mean that you need to eat meat three different times in one day.
Instead it means that you can have all 2-3 servings in a single meal if you have one large 5 to 7 ounce portion.
Also for proper child health and nutrition you want to make sure that they are getting enough exercise. Usually this is not such a major issue with children, but when you take a look at just how many kids are obese these days, it is not optional anymore.
To give your child health and nutrition to keep them healthy, you are going to want to keep them from spending hours on the computer, and instead give them a time limit and then make sure they are doing something active. Whether this means getting them outside to play sports or just having them play around with their friends, anything that they are doing that is physical will be great for their overall health.
You can speak to a child nutritionist if you would like more information on this and some helpful tips and advice. These are professionals who are specially trained in this field and who will be able to offer you valuable information and advice.
Source
Food Pyramid
If you are concerned with child health and nutrition, one of the first steps you are going to have to take is to learn about the food pyramid. If you do not understand the food pyramid you will not be able to recognize how to provide them with the nutrition that they need to strive.
The food guide pyramid was designed by the US Dept of Agriculture to promote healthy nutrition in children over six years of age. The main emphasis of the pyramid is on the five major food groups, all of which are required for good health.
For proper child health and nutrition you are going to want to make sure that they are eating foods from all of these different food groups. Keep in mind that a serving in the food pyramid is not equal to whatever portion that you can eat at one meal. For instance, although the pyramid says that you should eat 2-3 servings of meat a day this does not mean that you need to eat meat three different times in one day.
Instead it means that you can have all 2-3 servings in a single meal if you have one large 5 to 7 ounce portion.
Also for proper child health and nutrition you want to make sure that they are getting enough exercise. Usually this is not such a major issue with children, but when you take a look at just how many kids are obese these days, it is not optional anymore.
To give your child health and nutrition to keep them healthy, you are going to want to keep them from spending hours on the computer, and instead give them a time limit and then make sure they are doing something active. Whether this means getting them outside to play sports or just having them play around with their friends, anything that they are doing that is physical will be great for their overall health.
You can speak to a child nutritionist if you would like more information on this and some helpful tips and advice. These are professionals who are specially trained in this field and who will be able to offer you valuable information and advice.
Source
Wednesday, July 16, 2008
89% of kids' food products low on nutritional value: study
About 89 per cent of grocery items marketed to appeal to children are stuffed with high levels of sugar, fat or sodium and offer poor nutritional value, according to a new Canadian study.
Researchers found the following:
Eighty-nine per cent of the products studied had high levels of sodium or an excessive proportion of calories from fat or sugar.
Less than one per cent of foods marketed to children are fruits and vegetables.
Sixty-three per cent of fun food products make at least one nutrition claim in its packaging.
Almost one-quarter of the products contain a high proportion of calories from fat.
Seven out of 10 products had a high proportion of calories from sugar.
Two out of 10 had high levels of sodium
Complete results here.
Researchers found the following:
Eighty-nine per cent of the products studied had high levels of sodium or an excessive proportion of calories from fat or sugar.
Less than one per cent of foods marketed to children are fruits and vegetables.
Sixty-three per cent of fun food products make at least one nutrition claim in its packaging.
Almost one-quarter of the products contain a high proportion of calories from fat.
Seven out of 10 products had a high proportion of calories from sugar.
Two out of 10 had high levels of sodium
Complete results here.
Friday, July 11, 2008
Quiz: How Do Emotions Affect Your Immune System?
In recent years, scores of medical studies have revealed that our emotions and stress affect our physical health as much as a virus--if not more. Take this quiz to test how much you know about inner immunity.
Thursday, July 10, 2008
MORE YOUNG WOMEN GET SKIN CANCER
A new data review suggests that melanoma is on the rise among young women, but not among young men.
Researchers looked at data from women aged 15 to 39.
Researchers say it's not entirely clear why more and more young women seem to be getting skin cancer.
Separate studies have looked at sun damage trends. Here is some of what the researchers cited:
More and more people in the U.S. are getting sunburn, although trends by age groups have not been reported.
16- to 18-year-olds had a higher incidence of sunburn and reported that they spent more days at the beach in 2004 then they did in 1998.
More young people in the U.S., mostly women, are using tanning beds. Studies suggest that UV rays from tanning beds and tanning lamps can be just as damaging as sun rays.
Melanoma is the deadliest type of skin cancer. Ultraviolent radiation is a main risk factor for developing melanoma.
The study is published in the July 10 edition of the Journal of Investigative Dermatology.
Source
Researchers looked at data from women aged 15 to 39.
Researchers say it's not entirely clear why more and more young women seem to be getting skin cancer.
Separate studies have looked at sun damage trends. Here is some of what the researchers cited:
More and more people in the U.S. are getting sunburn, although trends by age groups have not been reported.
16- to 18-year-olds had a higher incidence of sunburn and reported that they spent more days at the beach in 2004 then they did in 1998.
More young people in the U.S., mostly women, are using tanning beds. Studies suggest that UV rays from tanning beds and tanning lamps can be just as damaging as sun rays.
Melanoma is the deadliest type of skin cancer. Ultraviolent radiation is a main risk factor for developing melanoma.
The study is published in the July 10 edition of the Journal of Investigative Dermatology.
Source
Wednesday, July 9, 2008
Four Must - Eat Foods for Healthy Skin
Give your skin inside-out protection from the sun by putting these four items into your shopping cart: pomegranates, tomatoes, dark chocolate, and tea.
The antioxidants in this tasty quartet of treats may help thwart skin cancer, according to John La Puma, MD, author of ChefMD’s Big Book of Culinary Medicine.
More Information here.
The antioxidants in this tasty quartet of treats may help thwart skin cancer, according to John La Puma, MD, author of ChefMD’s Big Book of Culinary Medicine.
More Information here.
Monday, July 7, 2008
Cholesterol Won't Kill You, But Transfat Could
UI scientist writes book of simple truths about food
First the nutrition gurus told us we shouldn't eat butter because it's an artery-clogging saturated fat.
Then they told us to watch out for margarine because it's an artery-clogging trans fat.
Fred Kummerow never wondered which one to spread on his toast. He knew butter was better for us more than half a century ago, and he explains why in his new book, "Cholesterol Won't Kill You But Trans Fat Could: Separating Scientific Fact from Nutritional Fiction in What you Eat."
A 93-year-old University of Illinois food scientist who's focused his life's research on the role of fat and diet in heart disease, Kummerow said he wrote this book to debunk common food myths and share his belief that America is on the wrong track, by focusing so much attention on cholesterol to reduce cardiac deaths.
One of Kummerow's daughters, psychologist Jean Kummerow, helped him with the writing to make sure it's understandable for a nonscientist audience, he said.
Fred Kummerow says cholesterol, a life-sustaining substance needed to make new cells in the body, has gotten a bad rap – while not nearly enough attention has been focused on the ill effects of manufactured trans fats.
Contrary to common belief, he writes, six decades worth of research haven't proven that cholesterol actually causes heart disease; and cutting too much of it from our diets can actually do more harm than good.
"By focusing on lowering cholesterol levels, we may possibly be creating health problems in the future and sidetracking efforts to find the causes and cures (or at least a way to delay the onset) of heart disease," he writes. MORE
First the nutrition gurus told us we shouldn't eat butter because it's an artery-clogging saturated fat.
Then they told us to watch out for margarine because it's an artery-clogging trans fat.
Fred Kummerow never wondered which one to spread on his toast. He knew butter was better for us more than half a century ago, and he explains why in his new book, "Cholesterol Won't Kill You But Trans Fat Could: Separating Scientific Fact from Nutritional Fiction in What you Eat."
A 93-year-old University of Illinois food scientist who's focused his life's research on the role of fat and diet in heart disease, Kummerow said he wrote this book to debunk common food myths and share his belief that America is on the wrong track, by focusing so much attention on cholesterol to reduce cardiac deaths.
One of Kummerow's daughters, psychologist Jean Kummerow, helped him with the writing to make sure it's understandable for a nonscientist audience, he said.
Fred Kummerow says cholesterol, a life-sustaining substance needed to make new cells in the body, has gotten a bad rap – while not nearly enough attention has been focused on the ill effects of manufactured trans fats.
Contrary to common belief, he writes, six decades worth of research haven't proven that cholesterol actually causes heart disease; and cutting too much of it from our diets can actually do more harm than good.
"By focusing on lowering cholesterol levels, we may possibly be creating health problems in the future and sidetracking efforts to find the causes and cures (or at least a way to delay the onset) of heart disease," he writes. MORE
Saturday, July 5, 2008
The Eleven Best Foods You Aren't Eating
Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice. MORE
Tuesday, July 1, 2008
Broccoli May Cut Prostate Cancer Risk
Study Shows Link Between Eating Broccoli and Gene Changes
Men who eat broccoli just a few times a week may have a lower prostate cancer risk than men who don't, new research suggests. MORE
Men who eat broccoli just a few times a week may have a lower prostate cancer risk than men who don't, new research suggests. MORE
Moms Eat Junk Food, Kids Get Fat
Study Shows Rats Fed Junk Food During Pregnancy Have Obesity-Prone Offspring
June 30, 2008 -- Mothers who eat junk food during pregnancy and while breastfeeding have obesity-prone children, rat studies suggest. MORE
June 30, 2008 -- Mothers who eat junk food during pregnancy and while breastfeeding have obesity-prone children, rat studies suggest. MORE
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