ISSUE 3 WINTER 2009/2010
CANCER PREVENTION RESEARCH STUDY
Dear BENEFIT Study participants,
Resolutions or Goals
A new year has begun and we know you
have been working hard to achieve and
maintain a healthy body weight. It is
very important for you to maintain your
momentum, your healthy lifestyle changes,
and to enjoy the progress you make. Winter
months can be challenging but don’t let
the chilly weather stop you from working towards your weight
loss goals and being active. Take a nice walk, for example, but
don’t forget to bundle up! If you are stuck indoors, find ways to
be active around the house or where you work. Be creative and
invite friends, family or co-workers to participate. Please read on
to see more activity tips and our featured Activity of the Season.
With every New Year, many of us develop
a list of resolutions and we vow to achieve
them. Generally, our resolutions are good
habits to try and do everyday or bad habits
to avoid for as long as we can. The reality is,
some resolutions are forgotten by February
and the remainder by March! The main reason
is that our resolutions may be realistic, but
they may not be fluid and our expectations of
change may be too high. While resolutions do indicate positive
intent, it may be better to develop new goals instead.
Any effort you put in to help reach your body weight goal is
something to be proud of. Many of you are in the maintenance
phase of the study where we have set realistic and achievable
goals: a loss of five pounds over a three-month period, or if you
have achieved a healthy body weight by this time, keep it up!
Keep in mind that some media messages and advertisements
can be misleading and unrealistic about weight loss. Take things
slow and steady and you can get there. Remember that we are
here to help if you have questions. You can reach the Study Team
by calling 1-866-998-8143 toll-free, or by sending a confidential
e-mail to [email protected].
Sincerely,
Dr. Fredrick Ashbury, Principal Investigator
Want to contribute?
We welcome your contributions, ranging from recipes and
success stories to your favourite activities. E-mail ‘contribution’
to [email protected].
Prefer NOT to receive this newsletter?
E-mail ‘unsubscribe’ to [email protected].
Goals allow:
Flexibility – Resolutions are usually big changes to be made
too quickly. Goals can be tackled in small steps and gradually
increase in difficulty as you become accustomed to the change.
Goals are therefore more realistic for lasting change.
Direction and a sense of accomplishment – Small steps
taken toward your goal will allow you to “check the boxes” more
frequently and enjoy a sense of accomplishment (a much needed
positive reinforcement!) Once a resolution is broken, it is easier
to feel like a failure and give up.
Varied courses of action – If one direction isn’t working, try
a different behaviour that will lead to the same end result. If
you want to exercise more to get in shape, for example, your
resolution may be to go to the gym five times a week. If you
do not enjoy the gym, you may not stick to your resolution and
you are no closer to getting in shape! Try reframing this as a
goal to get more exercise overall and change your course of
action. Switching to walking/jogging or biking through your
neighborhood is simply a different way to reach your goal.
Once your goals are set, consistently remind yourself of them.
Keep them listed in your day-planner, add them to your
screensaver or post them in common places around your
house. Celebrate small successes with a reward (such as a new
workout CD). In time, your progress will become its own reward.
Remember that change doesn’t come overnight—but as you work
toward achieving what is important to you, change will come and
it will be lasting.
2
BENEFIT NEWS 3 WINTER 2009/2010
Success Story
“I set my mind to
change, and I did!”
In September 2008 I was very
worried that my baby girl would
grow up having an overweight
mom. I was 5 feet tall and 220 lb.
wanted to make changes so that
she would have a good foundation
for healthy living.
My struggle with my weight began in my early teen years. When
I was active in school activities I would slim up, but once they
where done I would gain the weight back.
When I saw the ad for the BENEFIT Cancer Prevention Research
Study I was so excited. I was thinking just that day, “what can
I do now to lose weight and get in shape?” With breastfeeding
and going for walks with my baby, I went down to 185 lb which
was my pre-pregnancy weight. For me, 185 lb was the dreaded
number. I had not been able to get lower than this weight for
about eight years.
Chantal, Lethbridge
In January I signed up for a weight management program. I
followed the plan and introduced running into my routine and
some workout DVDs. Attending the meetings and using the online
resources was imperative for me. No matter where I was, even
on vacation, I would find a meeting and do my weigh-in. I made
small changes every week and would build on those changes.
I learned not to be so tough on myself, to focus on the successes
and not throw in the towel in when I tripped up a little.
This is one of my proudest moments. I am so excited that my
weight loss has affected those around me—from family to
friends, co-workers to clients. I see and hear them make positive
changes that affect their health too now!
I got a lifetime membership in September with my weight
management program. My last weigh-in was 124 lb. I actually
had to clean out my closet! My size 14–16s didn’t fit anymore. My
size 18 wedding dress will need an overhaul. I planned to wear it
at our five year anniversary, but now I am buttoning up size 2s!
Exercise of the season: Snowshoeing
Once the cold weather and snow arrives, it can be difficult to
achieve 60 minutes of physical activity per day as recommended
by Canada’s Guide to Physical Activity for Healthy Active Living.
Instead of letting winter slow you down, why not try a new
outdoor activity like snowshoeing?
Snowshoeing is a low impact winter activity that is inexpensive
and easy to do. If you can walk, you can snowshoe! Snowshoes
allow you to walk through deep snow without sinking by
spreading your body weight across the surface of the snowshoe.
Using poles while snowshoeing will help you to balance. Best of
all, snowshoeing has excellent physical activity benefits such as
increasing cardiovascular fitness and muscle strength.
Snowshoeing can be done almost anywhere there is snow, and
Alberta is full of beautiful trails that are suitable for people of
all fitness levels. Snowshoes and poles can be rented from many
outdoor centers and sports stores for a reasonable price, and
several organizations offer snowshoe lessons and packages.
When snowshoeing you should dress for the weather in
layered clothing. Remember to stretch before and after, wear
comfortable waterproof boots, go with a partner if possible, stick
to marked trails or areas you are familiar with and wear 30 SPF
sunscreen on all exposed skin.
To find out more about snowshoeing or to rent snowshoes, check
with local sports equipment rental shops or college/university
campus recreation departments. For additional information and
to find out where you can snowshoe in
Alberta, visit:
http://www1.travelalberta.com/en-ca/index.cfm?pageid=80
http://www.tpr.alberta.ca/parks/default.aspx
http://www.calgaryoutdoorcentre.ca/snowshoeing/
BENEFIT NEWS 3 WINTER 2009/2010
Lifestyle Quiz
1. Are fresh vegetables and fruit better
than frozen or canned?
a) Yes; b) No; c) Not Sure
2. Which of the following contains the
greatest antioxidant potential?
a) Strawberries; b) Raspberries;
c) Apples; d) Prunes
At the beginning of the BENEFIT Cancer Prevention Study,
773 participants completed an initial survey. A baseline was
established based on the results (e.g., the current weight and
Body Mass Index, [BMI]) as well as goals and expectations for
participating in a weight management program. At the beginning
of the Study, the:
3. Is honey and brown sugar better for you than
white sugar?
a) Yes; b) No; c) Not Sure
• Average weight was 93.5 kg (206.1 lb) and BMI was
33.9 kg/m2
4. Can resistance training (i.e. lifting weights)
help you to lose weight?
a) Yes; b) No; c) Not Sure
• Top three areas of perceived improvement from participating
in a weight management program were health, fitness and
self confidence
5. Since Canadian adults should take 10,000
steps per day to be sufficiently active, how
many steps on average would 30 minutes of
ice skating at a leisurely pace be equal to?
a) 520 steps; b) 1,020 steps; c) 2,520 steps
Are you a savvy diner?
When the BENEFIT Cancer Prevention Study began, 26%
of participants reported that they ate at a restaurant more than
twice a week and 11% ate fast food more than three times a
week.
A person’s daily calorie requirement varies based on age, gender,
height, weight and exercise level; however, an average healthy
female requires approximately 1,800 calories per day and a
healthy male approximately 2,200 calories per day.
Did you know that many restaurant entrées contain more than
half of your daily calorie needs and can exceed your calorie
needs for the entire day? Some example calorie counts include:
• A 16 oz (large) white hot chocolate mocha from local coffee
shops can have around 470 calories.
• Goal weight was 65.4 kg (144.2 lb) and BMI was 23.7 kg/m2
After Week 12: The average weight of participants was
88.7 kg (195.6 lb), an astounding average weight loss of 4.8 kg
(10.6 lb)! Week 12 results reflect the safe weight loss guideline
of 0.5–1.0 kg (1.1–2.2 lb) per week.
Keep up the good work and stick to your goal setting process.
Don’t forget to enjoy the small achievements and continue to
look for ways to help you reach your weight loss goals!
1. Skip the fat – Choose foods that
are grilled, baked or poached
instead of deep fried or pan fried.
Choose soups and pasta sauces
that are tomato or broth based
instead of cream based.
2. Get it on the side – Ask for
sauces, gravies and salad dressings
on the side and only add a small
amount for taste.
• Pasta with Alfredo sauce from three popular restaurants in
Calgary can range between 930–1,910 calories per serving.
3. Pass on the mayo – Mayonnaise on sandwiches can add
around 100 calories.
• A double quarter pound cheeseburger, large fries and large
soft drink at a fast food restaurant can add up to 1,184
calories.
4. Get the facts – Ask for nutrition information before you
order. Many fast food and large chain restaurants can provide
you with their nutrition facts. This will allow you to make an
informed decision about what you order.
In order to maintain your weight, the calories you eat must
equal the calories you expend throughout the day. If you want
to lose weight, you must burn more calories than you eat. These
practical tips may help reduce your caloric intake when eating
away from home:
5. Take it home – If you are going to order a higher calorie
meal, ask for a take out container and pack up half of the
entrée before you start eating so you do not finish the
entire plate.
3
BENEFIT NEWS 3 WINTER 2009/2010
Lifestyle Quiz Answers:
1. b) No. Frozen and canned vegetables are
nutritious all year round especially in the winter
months when fresh produce is more costly; they are
usually harvested and packed at the height of the
season when their nutrients are at their peak. When
buying frozen or canned vegetables look for products with
no added fat or salt. When buying frozen or canned fruit
look for products with no added sugar. Also, try canned fruit
packed in water or in its own juice instead of syrup.
2. d) Prunes. According to a study conducted by the United
States Department of Agriculture (USDA), one serving of
prunes has a higher concentration of antioxidants than one
serving of strawberries, raspberries, or apples. To boost the
amount of antioxidants and get the best mix in your diet,
choose a variety of brightly colored vegetables and fruit.
3. b) No. The three forms of sugar are equal as they supply our
bodies with energy in the form of calories but provide us with
no significant amounts of other nutrients.
Claims that honey is better for you because it is a source of
vitamins, minerals and antioxidants are misleading. There are
only trace amounts of these nutrients per teaspoon of honey.
The calories in the honey you would need to consume to
achieve health benefits is counter-productive.
You are better off eating brightly coloured vegetables and
fruit to get these nutrients.
As for brown sugar, it is usually white sugar with molasses!
4. a) Yes. Resistance training helps increase lean body mass.
Increasing your lean body mass increases your resting
metabolic rate, meaning that your body will burn a higher
amount of calories a day. More calories burnt per day can
result in more body fat being burnt and thus a leaner,
lighter body! Keep an eye out for the next newsletter (Issue 4,
Spring 2010) for more information on resistance training.
5. c) 2,520 steps. The recommendation to take 10,000 steps a
day to be sufficiently active is an excellent guideline, but this
doesn’t have to be achieved through walking or running only.
Almost all activities can be converted to step equivalents.
For example, 30 minutes of moderate cross country skiing
averages 4,920 steps and shoveling heavy snow for 15
minutes equals an average of 4,170 steps. If you prefer an
indoor activity over the winter months, swimming at one mile
per hour for 30 minutes equals an average of 2,730 steps. For
more information about taking 10,000 steps a day, visit:
http://www.centre4activeliving.ca/publications/quickfacts/pedinfosheet.htm.
Featured Recipe
Chicken Curry in a Hurry
(Makes 4 servings)
2 tbsp canola oil
1 medium onion, finely chopped
3 cloves of garlic, minced
2 tsp fresh ginger, finely chopped
1 lb boneless and skinless chicken breast, diced
1 cup plain yogourt (1% M.F.)
1 (540 ml) can of diced tomatoes
2 tbsp fresh cilantro, chopped
1 tsp ground cumin
1 tsp ground turmeric
4 cups of steamed rice
Directions:
1.Heat oil in a large pan.
Add onion, garlic and ginger.
Cook until the onion is clear.
2.Add chicken, yogourt, diced tomatoes, cilantro,
cumin and turmeric, stir well for 2–3 minutes.
3.Simmer for 15–20 minutes or until chicken is cooked.
4.Serve over steamed rice.
Nutrients per serving (including 1 cup of steamed rice):* Calories: 506, Fat: 11 g,
Protein: 37 g, Carbohydrates: 64 g, Sugar: 12 g, Fibre: 3 g, Sodium 413 mg
* This nutrition information provides approximate values only and is based
on data from Dietitians of Canada – Recipe Analyzer, www.dietitians.ca