MONDAY MOTIVATION - New Year's Goal and Resolutions - GET HEALTHY

It's the first of a brand new year - and since none of us are perfect, I figure that we will all be making a few changes this year. What changes are you going to make? You might want to focus on physical changes, or mental changes, social changes, or perhaps spiritual changes. Today, I thought I'd give you some information that can help you make physical changes - changes that will lower your risk of either getting cancer, or since most of us who read this blog have already had cancer, changes that will lower your risk of recurrence.

I've got this cool, really helpful book, called "Complete Food and Nutrition Guide" by the American Dietetic Association. The following information is from the section that talks about Cancer...

What is Cancer? Cancer is a disease characterized by abnormal cell growth. It starts with a single cell that has divided abnormally.

What causes Cancer? The causes are varied and not always clear. Some cancers are genetic and run in families. Most cancers result from environmental and lifestyle factors.

Can we reduce our risk for Cancer? Yes! Some risk factors are controllable - the use of tobacco, your weight, your physical activity level, your dietary intake, exposure to sunlight, exposure to carcinogens, or cancer-causing agents. According to 2005 data from the American Cancer Society, 1/3 of cancer deaths were related to nutrition, physical inactivity, obesity, and other lifestyle factors.

You can take a few small steps to significantly reduce your risk...

Maintain a healthy weight throughout your life. (Avoid eating more calories than your body uses).

Stay physically active. (Do moderate to vigorous physical activity for at least 30 minutes a day).

Enjoy a variety of plant-based foods: vegetables, fruits, legumes (dry beans), and whole grains.

Enjoy your veggies - and fruits! They have lots of vitamins, minerals, fiber, and phytonutrients, plus, they are low in fat.

Go easy on alcoholic beverages. Moderation is the key - no more than one drink daily for women, two for men.

Limit saturated fat and salt.

Avoid eating charred foods. When fat from grilled foods drips onto fire, smoke and flames leave polycyclic aromatic hydrocabons (PAHs). High temp cooking of meat, poultry, and fish cause heterocyclic amines (HCAs) to form. Both HCAs and PAHs are potential carcinogens.

Make your life a "NO SMOKING" zone.

Limit your exposure to the sun, as well as sunlamps and tanning booths. Wear protective clothing and sunglasses, and use a sunblock. As my doctor said: "If you think breast cancer is bad - you DO NOT want to deal with skin cancer!"

So, there's a list for you to look over. Decide what areas you'll focus on this year. Every little change counts.

(After Cancer - no special diet after treatment can prevent the recurrence of cancer. Cancer survivors are at greater risk for other cancers. And obesity is linked to breast cancer recurrence. However, healthful eating, appropriate weight, and physically active lifestyle can make a difference for overall healthy, quality of life, longevity! Being well nourished can help you gradually rebuild your strength after treatment.)

Have a great New Year!