Cancer Awareness Week 4

This is the last week of Cancer Awareness Month! I have enjoyed sharing all the tips I have recieved and hope you have learned something as well! This last post is for you to list what steps or step you have currently taken to prevent cancer! I would love to hear what you have to say!!

Cancer Awareness Month
Week 4

Take One Step

The last 3 weeks you have received an email each week concerning different ideas and suggestions to be cancer aware and focus on cancer prevention.

Now it is your turn.

Think about all of the suggestions you have received over the last 3 weeks and decide on one – just one – lifestyle change that you are going to make in the interest of cancer prevention.

If you decide to make more than one – that’s great! But 1 is all that is asked for. Just as a reminder, here are some suggestions to help you take that One Step:

· Increase the amount of fruits and vegetables you eat each day
· Reduce your intake of red meat by one meal each week (but if you don’t eat red meat, think of something else!)
· Reduce your alcohol intake by one drink each week
· Clean out your refrigerator and pantry – focusing on stocking up on healthy food choices
· Go to the grocery store with a shopping list and stick to it
· If you have a sweet tooth, direct it to fresh fruit
· Walk or exercise – and if you already do, either increase the number of times each week – or the amount of time each time you walk or exercise
· Enjoy the New Mexico sun but be careful of overexposure
· Pick out two foods from the ‘foods that fight cancer’ list and add them to your shopping list
· This is your choice – come up with your own One Step…..

Good luck and be healthy!

Cancer Awareness Week 3

As I mentioned before this is Cancer Awareness Month. Each Monday I have been posting tips on how to stay healthy and hopefully prevent cancer. This weeks tips are for staying active and in shape. There is no time like the present to change and make our lives healthier.

12 Ways to Live a More Active Lifestyle

Recommendations from the American Cancer Society:

1. Use stairs rather than an elevator.

2. If you can, walk or bike to your destination.

3. Exercise at lunch with your co-workers, family or friends

4. Take an exercise break at work to stretch or take a quick walk.
(Remember to check the employee handbook for rules about breaks)

5. Walk to visit co-workers instead of phoning or sending an email.

6. Go dancing!

7. Plan active vacations rather than sit-down trips.

8. Wear a pedometer every day and increase your daily steps. Try for a goal of 10,000 steps.

9. Join a sports team.

10. Use a stationary bicycle or treadmill while watching TV

11. Plan your exercise routine to gradually increase the days per
week and minutes per session.

12. Spend quality time with those you love.

I hope these tips help you and hopefully help others!!

Have a blessed day!

Cancer Awareness Month Week 1

April is Cancer Awareness month. I know I have known many people who have been diagnosed with Cancer and although there is no cure, or no sure way of preventing it there are many steps we take to take care of ourselves and our family.

Each Monday in the month of April I will post different tips to help all of us.

Today is all about Nutrition here are some great ideas...Remember it takes 32 days to form a habit so there is no time like today to start!

Cancer Awareness Month
Week 1

NUTRITION

Recommendations from the American Cancer Society on Nutrition:

Eat a healthy diet with an emphasis on plant sources.

Choose foods and drinks in amounts that help achieve and maintain a healthy weight.

Eat 5 or more servings of a variety of vegetables and fruits every day.

Choose whole grains over processed (refined) grains.

Limit intake of processed and red meats.

If you drink alcoholic beverages, limit your intake.

Servings:
Fruit servings – one serving equals:
i. 1 whole medium apple, banana or orange

ii. ½ cup chopped, cooked or canned fruit
iii. ¾ cup 100% fruit juice
Vegetable servings – one serving equals:
i. 1 cup raw, leafy vegetable
ii. ½ cup cooked or raw vegetables, chopped
iii. ¾ cup 100% vegetable juice
Grains servings – one serving equals:
i. 1 slice of bread
ii. 1 ounce ready-to-eat cereal
iii. ½ cup cooked cereal, rice or pasta
Beans and nuts servings – one serving equals:
i. ½ cup cooked dry beans
ii. 2 tablespoons peanut butter
iii. 1/3 cup nuts
Dairy foods and eggs
i. 1 cup milk or yogurt
ii. 1 ½ oz natural cheese
iii. 2 oz processed cheese
iv. 1 egg
Meats, poultry, fish
i. 2 – 3 oz cooked lean meat, poultry, fish