There’s simply no two ways about it: cancer is a scary word. If it’s time to take action to prevent this disease in its many forms from taking root, there are some tips that can make a big difference. While there’s never a guarantee in life, some fairly simple measures can give just about anyone an edge on preventing cancer.
Cancer comes in many forms, each with some of its own risk factors. These risk factors often include items people have control over and some that they simply don’t. Addressing the risks that can be addressed can make a big difference. Here are three ways to do so:
• Eat healthy – The link between an unhealthy diet and many types of cancer is very well established. To get a leg up in this arena, consider switching to a plant-based diet most of the time. That means consuming lots of fruits and vegetables. Keep in mind that dairy, processed foods and red meat don’t always have to be off the table, but limiting their intake can make a huge difference. When cooking, also consider baking, boiling or poaching over charbroiling or frying.
• Keep weight in check – Maintaining a healthy weight can also make a very big difference. Obesity is attached to an estimated 20 percent of all cancer-related deaths in America. Keeping weight in a healthy range helps prevent cancer formation while also limiting the risk of morbidity should the disease develop.
• Get physical – Moderate levels of exercise can reduce inflammation levels in the body while also lowering cancer risk. At least 30 minutes of moderate to vigorous exercise most days of the week can make a big impact on cancer prevention.
Taking an active role in improving health can reduce the risks of cancer. The real bonus is the fact that the best cancer-fighting tips can also improve overall health while increasing energy levels so you can simply enjoy life more.
Eating healthier with an eye toward losing weight or keeping it off doesn’t mean having to give up on great tasting foods. If it’s time to add a healthy – and easy – recipe to your menu, this tasty treat is sure to please those with a flavor for spices and a passion for cooking.
Cilantro Lime Chicken With Avocado Salsa
This dish with a little bit of a kick has a recommended serving size of one chicken breast half and about a ¼ cup of salsa.
What You’ll Need for the chicken
4 (6 ounce) boneless, skinless chicken breast halves
2 Tbsp of minced fresh cilantro
2.5 Tbsp fresh lime juice
1.5 Tbsp of olive oil
¼ tsp salt
Here’s what you’ll need for the salsa
1 cup of chopped plum or grape tomatoes
2 Tbsp finely chopped Vidalia onion
2 tsp fresh lime juice
¼ tsp salt
1/8 tsp ground black pepper
1 avocado, peeled and finely chopped
For the chicken, combine the first four ingredients in a large bowl to create a marinade. Just toss the items together and place the chicken inside. Let this stand for at least 3 minutes. Remove the chicken from the marinade and sprinkle the ¼ tsp of salt evenly over all the pieces. Heat up a grill pan over medium to high heat. Coat the pan lightly with cooking spray and then cook chicken until done. (Approximately 6 minutes on each side).
For the salsa, combine the tomato and the next 4 ingredients in a bowl. Add avocado and stir gently. Serve fresh salsa over the chicken.
This recipe has about 289 calories a serving, 13.2 grams of fat, 35.6 grams of protein, 6.6 grams of carbohydrate and 383 mg of sodium.
The New Year just began and not surprisingly there are resolutions already going out the window. It is estimated that 45% of Americans – nearly half the population – make a New Year’s Resolution each year. They start out with enthusiasm and the best of intentions but just a few weeks later – typically by the end of January – the resolutions have already been broken. In fact, it is also estimated that less than 10% of those who have made a resolution will actually reach their goal by the end the year.
What is the phenomenon that allows so many of us to passionately commit to a promise to ourselves that we are so easily able to abandon within such a short time? Often, it’s because we are overwhelmed by the enormity of what we’ve taken on – a goal that seems so big that we can’t possibly manage what it takes to meet it. Instead, if we were able to set small, achievable, and practical goals – that when added together would allow us to achieve the bigger picture – we would be in a much better position to achieve success.
If you’re one of the millions that have committed to getting healthy this year and find the big picture to be too much to handle, consider making the following commitment to these small goals. And wait and see how quickly it all adds up.
Hire a trainer a few days a week. If you find it difficult to honor a commitment to yourself, make a commitment to meeting someone a few days a week who will guide you in your fitness journey. It helps to be accountable to someone else and will put you in a routine that can quickly become a habit.
Find a buddy. Chances are that you know someone else who is committed to getting healthy this year. Why not buddy up and make yourselves accountable to each other? It’s harder to skip out on a workout if someone is counting on you to join them.
Make one small change at a time. Very often we make the mistake of biting off more than we can chew right at the beginning. Commit to a half hour worth of activity 2 to 3 days a week and move on from there.
Use what you have at a home. Getting fit doesn’t have to require an expensive gym membership or equipment. Pop in a DVD at home, take a walk around the neighborhood, or use weights you have around the house. Start simple and before you know it you’ll find yourself in a routine.
Losing weight and keeping that weight off is a commitment that we make to ourselves every day. It’s something that we need to navigate through the terrain of our everyday life. We’ve put together an eating plan, we’ve committed to regular exercise, we’ve figured out how to order at our favorite restaurants in a way that still allows us to maintain our commitment to staying healthy, and we’ve worked out our daily routine to make sure that our health is always front and center in our mind. But then the party invitation comes and our resolve is shaken.
Whether it’s a small dinner party or a larger gathering, parties can present their own unique challenges. It’s not just trying to figure out what we can eat amidst a variety of questionable food choices. When it comes to food, people can take it very personally and it may seem difficult to turn down food that is offered because we’re worried about hurting someone’s feelings.
Being invited to a party should be a happy thing – a time to spend with family and/or friends without the stress of food choices resting on your shoulders. Here are some tips for approaching a party comfortably:
* Talk to your host ahead of time. If you are close enough to the person hosting the party and feel like refusing certain foods may be taken the wrong way then be proactive and have a conversation before the party. Explain that you’re on a particular food plan and that while no special foods need to be made for you it’s important that you are given the respect and space to choose what you want to eat and not eat.
* Eat beforehand. Going into a party hungry when you don’t know what food choices are going to be available, can be risky. Alleviate some of the risk by eating a little something healthy beforehand so that you don’t have to go into a party feeling desperate to eat no matter what the choice.
* Accept food but eat only a bite or two. If you feel that turning down food completely will put you in an awkward position, then just accept what is being offered and eat only a few bites – enough to enjoy the taste and feel satisfied without feeling full.