Tag Archives: New American Plate

Cancer Prevention: Looking Back, Looking Forward

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It’s National Cancer Prevention Month and we’re taking the opportunity to mark AICR’s 30th Anniversary.

In our February eNews, we look back at what we’ve learned and forward to where the research is going. We’ve come a long way in the past 30 years in understanding how diet, weight and physical activity affect cancer risk and survivorship – but we still have much more to learn. Here’s a look at some things we know and what may be down the road:

1.  What we eat makes a difference.

Diet recommendations to lower cancer risk have evolved, as for many chronic diseases, from a focus on single nutrients or food components to overall eating patterns and whole foods. Continue reading →


Yummy Beans Help with Resolutions

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January 10 2012 blog Basic Caribbean Black BeansGood for your health and your budget, this week’s Health-e-Recipe for Basic Caribbean Black Beans is also great tasting. Beans are ideal sources of cancer-fighting fiber and the B vitamin folate. They also supply inexpensive protein so you can cut back on red meat for lower cancer risk, as AICR recommends.

Simply sautée onions, peppers and garlic in olive oil – they’re all cancer-fighting ingredients that contain plenty of phytochemicals to protect your body’s cells. Adding tomatoes brings the specific compound, lycopene to the mix. (FYI, canned tomatoes contain more of this compound than fresh tomatoes). Lycopene has shown evidence of protection against prostate cancer in research studies.

Black beans are the protein source in this recipe, making it a balanced entrée. Usually, AICR advises rinsing and draining canned beans to reduce salt content – but here, buying no-salt-added beans lets you keep the liquid in your dish.

Seasoned just right with phytochemical-rich cumin, oregano and sage, plus a little hot cayenne pepper if you like and cilantro as garnish, your Basic Caribbean Black Beans keep the fat and calories low. Round out this dish with brown rice and a green salad dressed with a light vinaigrette.

For more cancer-fighting recipes that put hearty beans in your diet, download our free brochure, Beans & Whole Grains on the New American Plate. Click here to subscribe to our weekly Healthy-e-Recipes.

photo copyright: Bigstock


Holiday Health Starts Now

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I’m a firm believer that it’s possible to enjoy holiday parties and treats without sacrificing health and gaining extra pounds.

This eNews article, Five Secrets for a Festive and Cancer-Protective Holiday Table, outlines 5 strategies to help you meet that goal. Here are a few more ideas to navigate the holiday season and stay on a healthy track.

  • Be a holiday food snob. Choose treats wisely – for example, focus on those that are only available to you this time of year. Yes, those M & M’s in holiday colors are tempting, but really, the classic ones all taste the same and are available all year round. One of our family favorites is “Grandma Steinmann’s Coconut Candy” that we make and eat only around Christmas. The novelty of those “once a year candies” makes them truly a treat.
  • Use a salad plate at buffets. Research shows that the amount of food on our plate influences how much we eat and how satisfied we are. Also, we experience the most flavor and enjoyment out of the first few bites. You can still eat your favorites, but with smaller portions you’ll end up with fewer calories and have enjoyed it all just as much.
  • Step away from the food table. At parties, position yourself across the room from the food and beverage tables. This may help you make more conscious decisions about what and when to eat and even just one less plateful of rich appetizers or one fewer caloric beverage at each party adds up to serious calorie savings.

For many more ideas on making healthy choices day in and day out, check out our New American Plate Challenge page. Challenge #12 sums up many of the tips presented over the 12 weeks, so you’ll find some great tips there.

What are strategies you use to enjoy holiday indulgences and maintain your healthy habits?