Decreasing Colon Cancer Risk through Diet and Lifestyle

According to researchers at the National Cancer Institute and American Cancer Society younger Americans are at a greater risk of getting colon cancer. If you were born in 1990, your risk of colon cancer is actually twice as great as someone born in 1950. 

It’s difficult to pinpoint why colon and rectal cancer rates have spiked for Americans younger than 55, but the increase parallels a similar spike in obesity, sedentary lifestyle, and poor eating habits.

Each five-point increase in body mass index corresponds to a 10 percent increased risk for colon cancer, according to a 2014 study.

The eating pattern outlined below, combined with regular exercise, supports weight loss and can reduce the odds that your first routine colorectal screening will show any signs of cancer.

Continue reading “Decreasing Colon Cancer Risk through Diet and Lifestyle”

Why is everyone talking about ancient grains and seeds?

Claims that ‘ancient grains and seeds’ are the secret to beauty and weight loss are flooding social media pages and front covers of fitness magazines.  So you ask, what’s all the hype and how do I add ancient grains and seeds to my spring meal routine?

Thousands of years ago ‘ancient grains’ like quinoa and millet were a vital part of the food supply across the globe. Over millennia they were replaced by modern wheat, corn and soy.

Continue reading “Why is everyone talking about ancient grains and seeds?”

Q&A: How much protein do I need?

Q: My husband is a big protein advocate and says I don’t get enough. There are a lot of things like protein shakes and pre-workout supplements floating around the market. I’d love to know: How much is “enough”?
N.S., Newington

A: Adequate protein intake is associated with improvements in lean body mass, strength, balance and functional health, especially as we age. The amount of protein you need is based on several factors including: body weight, muscle mass, physical activity and age. 

Continue reading “Q&A: How much protein do I need?”

Eat More Berries for a Healthy Heart and Brain

Dietary surveys reveal that berry-rich diets are associated with: healthy body weight, a reduction in risk factors for cardiovascular disease, and improvements in mood and cognitive function. 

The health benefits of berries are well known so it is surprising that berry consumption remains low. On average, a person living in the United States consumes a mere one tablespoon of berries per week.

The bottom line is that berries are rich in nutrients that support overall health and wellbeing. We need to eat more of them.

Continue reading “Eat More Berries for a Healthy Heart and Brain”