Think Pink - Breast Cancer Awareness Month
October is Breast Cancer Awareness month. Too many of us have been touched by breast cancer, with either ourselves or someone we love having battled this disease. A healthy diet and exercise program can help you take the first step in prevention. In this article we’ll focus on prevention, and top it off with a terrific and easy disease-fighting recipe. Prevention is the first step!
While there are some risk factors we can’t control such as age, gender and family history, there are a handful of factors we can modify. Keep this list handy and start to check-off those you have tackled and those you plan to tackle!
Physical Activity
• Build physical activity into your daily routine. All you need is moderate activity– like brisk walking for 30 minutes. Clip on a pedometer and see how many steps you accumulate!
Nutrition
• Eat more fruits and vegetables. Strive to eat a fruit and/or vegetable at every meal.
• Eat more whole grains. Make 1/2 your grain choices whole grains.
• Eat fewer high fat foods and sweets. Red meat, whole–fat dairy products and fried foods are leading sources of fat. Avoid them as well as processed sweets.
• Get plenty of calcium. Your body needs at least 1,200 mg per day. That’s as easy as 3 servings of low-fat dairy or fortified soy products per day.
Alcohol
• Drink less alcohol! Many studies have shown that increased alcohol consumption is linked to the development of breast cancer. Moderation is considered 1 drink per day for women and 2 for men. One drink is considered 1 12 ounce beer, 5 ounces of wine or 1.5 ounces of hard liquor.
Smoking
• Do not smoke! Smoking has been linked to many types of cancer. If you are thinking of quitting (kudos!), find support through family and friend or local support groups to increase your chance of success.
Emotional Health
It is very important to keep a healthy attitude:
• Do things that make you happy and bring balance to your life.
• Have faith in your self.
• Learn to get in touch with the spiritual part of you through meditation or prayer.
• Learn healthy coping strategies
• Reach out to friends and family
Breast Health Care
• Have mammograms and clinical breast exams done by a health care provider as recommended.
• Perform self breast exams each month (visit www.komen.org/bse for step by step breast exam instructions).
For additional resources, visit:
http://www.cancer.gov/cancertopics/types/breast
http://www.nlm.nih.gov/medlineplus/breastcancer.HTML
Chipotle Quinoa Salad
Load up on whole grains, and antioxidant filled veggies in one amazing side dish!
1 cup dry quinoa
2 cups water
2 tsp olive oil
1-2 garlic cloves
½ cup red onion, chopped
½ tsp cumin
Chipotle peppers canned in adobo to taste
1 red bell pepper, chopped
1 yellow or orange bell pepper, chopped
1 zucchini, chopped
1 ear corn, roasted, kernels removed
1 tbsp lime juice
½ cup crumbled feta cheese
Chopped cilantro
1. Cook quinoa according to package directions and set aside.
2. Heat olive oil in skillet over medium heat. Add garlic and onion and saute about 5 minutes. Stir in cumin and chipotle peppers to taste.
3. Add bell peppers and zucchini and saute 4-5 minutes. Stir in corn, lime juice, feta and cooked quinoa. Heat until warmed through and garnish with cilantro.
Servings: 6
Nutrition Info: 193 calories, 8 g protein, 28 g carbs, 7 g fat, 2 g saturated fat, 173 mg sodium, 4 g fiber
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
