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!

A PACKED POST - A Whole Week in One Day!

If you are like me, you have been taking it easy this past week. It's been nice having the kids home from school, seeing my college-age son more, Skyping with my missionary son in Mexico, enjoying the extra time with my husband, etc. It seems like the week in between Christmas and New Years is a family time. Because of that, I've been quiet here on the blog. I thought I'd just let you all enjoy the time with your families.

Here is a super quick update for the whole week:

MODAY MOTIVATION: "Every man should be born again on the first day of January. Start with a fresh page. Take up one hole more in the buckle if necessary, or let down one, according to circumstances; but on the first of January let every man gird himself once more, with his face to the front, and take no interest in the things that were and are past." ~Henry Ward Beecher

TUESDAY TIDINGS: I'll be posting the new 6 month calendar next Tuesday, so don't forget to visit and check it out. We've got great things in store for Lifting Hearts members!

WORDLESS WEDNESDAY: Here are some pictures from our Christmas party...




THURSDAY THOUGHTS: Just two more days in 2011! If this has been a hard year for you, look forward to 2012 - things will be better! If it's been a great year for you, look forward to 2012 - things will be even better! "Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man." ~Benjamin Franklin

FRIDAY FARE: Try these yummy hot drink recipes for your New Year's Eve party...

Mexican Hot Chocolate

Ingredients

• 1 quart milk
• 2 three-inch cinnamon sticks
• 10 ounces Ibarra, or other Mexican chocolate, finely chopped
• Whipped cream, for serving
• Pinch of ground cinnamon, for serving

Directions

1. Place milk and cinnamon sticks in a heavy medium saucepan. Bring just to a boil, reduce heat, and add chocolate. Let the mixture stand until chocolate melts, about 3 minutes. Whisk until combined.
2. Serve Mexican hot chocolate immediately, topped with a dollop of whipped cream and a pinch of ground cinnamon.

Warm Vanilla Cider

Ingredients

• 6 cups fresh apple cider
• 2 tablespoons packed dark-brown sugar
• 2 whole nutmeg seeds
• 1 vanilla bean (split and scraped)
• 6 ounces (3/4 cup) bourbon, if desired
• Whipped cream
• Honeyed walnuts
  

Directions

1. Combine apple cider, dark-brown sugar, nutmeg seeds, and vanilla bean in a medium saucepan. Gently simmer over medium-low heat for 15 minutes. Remove from heat, and add bourbon if desired. Remove and discard solids. Divide among 6 mugs or heatproof glasses, and top each with a dollop of whipped cream and a few honeyed walnuts.

SATURDAY STRENGTH: It's New Years Eve, and time to think about those resolutions! Yikes! One of the resolutions on most people's lists has something to do with getting in better shape. This year, be easy on yourself, and make just one goal - that way, you'll be more likely to stick to it. Here are a few ideas...

1. Drink 8 glasses of water every day. Increase the amount gradually.

2. Take a brisk walk every day. Walking is a great exercise!

3. Eat smaller amounts. Try using a smaller plate, and filling at least half of it with fresh veggies.

4. Do strength training 3 times each week.

5. Don't drink soda in 2012 (I've done this one for the last 2 years! I feel so much better!)

There are lots of different things you can do to look and feel better this coming year. Pick one, and go for it!

Have a great celebration tonight, and I'll see you in the New Year!

-Kara

"Glory to God in highest heaven,
Who unto man His Son hath given;
While angels sing with tender mirth,
A glad new year to all the earth.
~Martin Luther