five tips for healthy breastsimg.delivery.net/cm50content/19439/62900/lp/3-2/en.pdf · five tips...

Five Tips for Healthy Breasts | Get the Tips raquo

Healthy Living NewsletterOctober 2013

Diet exercise smoking and other lifestyle choices you make all impact your overall health and yourrisk for cancer To help you stay well the American Cancer Society offers the Healthy Living Newslettera monthly email with useful information on eating right staying active and other steps you can take tohelp reduce your cancer risk | Espantildeol

GET THE TIPS

Five Tips for HealthyBreastsOctober is National Breast Cancer AwarenessMonth a great time to find out what you can doto protect your breast health and lower your riskof developing breast cancer

Sugar Rush

Halloween is a tricky time for limiting sweets How much sugar should you

and your kids really be eating and how can you cut back Find out how to

handle Halloween sweets

Tis the Season for Your Flu Vaccine

Flu season is upon us and new evidence tells us the flu vaccine really

works and almost everyone should get it Get the facts about the flu

vaccine

Exercise for Kids Who Dont Like Sports

Lets face it Not all kids are born athletes But they all need regular physical

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activity to stay healthy Find out how to motivate your kids to get moving

even if theyre not into sports

How Do You Like Them Apples

Red Delicious Granny Smith Honeycrisp No matter your favorite apples

make a healthy snack and a tasty addition to dishes like our Aromatic

Butternut Squash and Apple Soup

Visit us on | cancerorg | Espantildeol

Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Unsubscribe | Donate

Unsubscribe from Healthy Living New sletters

You can alw ays contact us 24 hours a day 7 days a w eek at 1-800-227-2345 or at cancerorgcontactus

The American Cancer Society | 250 Williams Street | Atlanta GA 30303

Copyright 2013 copy American Cancer Society

Healthy Living raquo Five Tips for Healthy Breasts

Five Tips for Healthy Breasts

October is National Breast Cancer Awareness Month a perfect time to take steps to help lower your

risk of developing breast cancer While you cant change some risk factors mdash genetics and getting

older for example mdash there are things you can do that may lower your breast cancer risk Here are 5

ways to help protect your breast health

1 Watch your weight Being overweight or obese increases breast cancer risk This is

especially true after menopause and for women who gain weight as adults The major source of

estrogen for postmenopausal women is not the ovaries but fat tissue The increased risk may be

due in part to this excess estrogen in fatty tissue

If youre already at a healthy weight stay there If youre carrying extra pounds try to shed some

Theres evidence that losing weight may lower breast cancer risk One easy goal to get started is to

try losing 5 to 10 of your current weight over 6 months For most women that means dropping

just half a pound per week

2 Exercise regularly Many studies have found that exercise is a breast-healthy habit As little as 75

to 150 minutes of brisk walking each week has been shown to lower risk Ramping up your exercise

routine even more may lower your breast cancer risk even further

The American Cancer Society recommends getting at least 150 minutes of moderate-intensity

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Sugar Rush

Tis the Season for Your FluVaccine

Exercise for Kids Who DontLike Sports

How Do You Like ThemApples

activity or 75 minutes of vigorous activity each week (Or a combination of both) And dont cram it

all into a single workout mdash spread it out over the week

3 Limit alcohol Women who have 2 or more alcoholic drinks a day have about 1frac12 times the risk of

breast cancer compared to women who dont drink at all Follow the American Cancer Societys

recommendation of no more than 1 drink per day for women and 2 drinks per day for men A single

drink amounts to 12 ounces of beer 5 ounces of wine or 1frac12 ounces of 80-proof distilled spirits (hard

liquor)

4 Avoid or limit hormone replacement therapy Hormone replacement therapy (HRT) had long

been used for night sweats hot flashes and other troublesome symptoms of menopause But in

2002 researchers found that postmenopausal women who took a combination of estrogen and

progestin were more likely to develop breast cancer Breast cancer risk appears to return to normal

within 5 years after stopping the combination of hormones

Talk with your doctor about all the options to control your menopause symptoms and the risks and

benefits of each If you do decide to try HRT it is best to use it at the lowest dose that works for

you and for as short a time as possible

5 Get recommended mammograms to find breast cancer early when its easier to treat The

American Cancer Society recommends women age 40 and over get one every year along with a

breast exam by a doctor or nurse Let your doctor know about any breast changes you find

yourself

Never forget a breast cancer screening test again Sign up for automated reminders

Receive lifestyle tips each month to stay well and help loweryour cancer risk

Stay Healthy All Year Long

Sign up for the Healthy Living Newsletter now raquo


Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate




Healthy Living raquo Sugar Rush

Sugar Rush

For the past 30 years Americans have been sweetening their diets with more and more sugar

Currently we consume an average 30 teaspoons of sugar and sweeteners a day mdash most of it from soda

and other soft drinks candy desserts and sugary cereals mdash according to statistics compiled by

George Washington University

The American Heart Association recommends no more than 6 teaspoons of added sugar a day for

women and 9 for men Children should be limited to 4 teaspoons for preschoolers up to 8 for teens

Just one 12-ounce soda contains about 10 teaspoons of sugar

All this sugar adds extra calories to our bodies without contributing any nutrients Calories can lead to

extra weight and even obesity which increases the risks for serious health problems including cancer

heart disease and diabetes

What about natural sugars

Fruits and vegetables and other foods that are part of a nutritious diet naturally contain sugar This type

of sugar is different from the sugars that are added to food to make it taste better So called ldquonaturalrdquo

sweeteners mdash including fruit juice nectars honey molasses and maple syrup mdash are sometimes

marketed as healthier than refined white sugar or corn syrup But the truth is there is no health

advantage to consuming added sugar of any type Whether its ldquonaturalrdquo or refined too much sugar can

lead to weight gain poor nutrition and tooth decay (In addition honey should never be given to children

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Sugar Rush




younger than age 1)

How to cut back

Try these tips from the American Heart Association

bull Add less sugar to coffee or tea

bull Buy sugar-free or low-calorie beverages

bull Buy fresh fruits or fruits canned in water or natural juice instead of fruits canned in syrup

bull Add fresh or dried fruit instead of sugar to pancakes cereal or oatmeal

bull Cut the sugar called for in recipes by one-third to one-half Often you wont notice the difference

bull Substitute unsweetened applesauce for sugar in recipes (use equal amounts)

Handling Halloween

Halloween is practically synonymous with candy How to limit the sugar without spoiling the fun Here

are some tried-and-true tips

bull Give kids a smaller bag to carry or limit the number of houses they are allowed to visit

bull Keep the candy out of sight and allow a few pieces a day

bull Buy back the candy from your kids and let them use the money to buy a toy or game

bull Have healthier Halloween-themed foods on hand so the kids arent as tempted by candy Bob for

apples roast pumpkin seeds pour popcorn into clear plastic gloves to make rdquoskeletonldquo hands or

scoop out oranges and mix with other cut-up fruit to make jack-o-lantern fruit cups

bull Start a trend by giving out small toys and stickers instead of candy to the children who come to

your door

Find out more about the connection between diet exercise weight and cancer









Healthy Living raquo Tis the Season for Your Flu Vaccine


The timing of flu season is unpredictable and can vary from year to year Flu activity can begin as early

as October and continue as late as May It most commonly peaks in the US in January or February

Not everybody who gets the flu has the same symptoms but common ones include fever cough sore

throat runny or stuffy nose muscle or body aches headache fatigue vomiting and diarrhea

The best way to keep from getting the flu is to get a vaccination Researchers from the Centers for

Disease Control and Prevention (CDC) calculate that vaccinations prevented flu in 13 million people

between 2005 and 2011 The CDC recommends that everyone 6 months and older get vaccinated every

year Generally the only people who should not be vaccinated are those whove had a severe reaction to

a flu vaccination in the past People who are allergic to eggs should discuss flu vaccination with their

doctor The CDC says some people with egg allergies can safely get the vaccine

For most people the flu ranges from a mild to a severe sickness and then they get better But others

can develop complications that include pneumonia ear infections sinus infections and worsening of

chronic medical conditions such as congestive heart failure asthma or diabetes At times the flu can

even lead to death

People with certain medical conditions including cancer are at a higher risk for flu-related

complications That makes it even more important for cancer patients survivors and their caregivers to

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Sugar Rush




get the seasonal flu vaccination Cancer patients and survivors who think they have the flu or have been

near someone else who has it should call their doctor right away Doctors cant cure the flu but they

can prescribe antiviral drugs that help you get better faster If youre in active treatment for cancer

check with your doctor before getting the flu shot

Find out more about getting the flu shot if youve had cancer









Healthy Living raquo Exercise for Kids Who Dont Like Sports


Regular exercise in kids builds bones and muscle aids sleep helps them succeed in school builds

their self-esteem and reduces depression and anxiety It also helps control their weight

But lots of kids arent getting the exercise they need According to a recent study from the National

Institutes of Health (NIH) only about half of American 11- to 16-year-olds are physically active 5 or more

days a week

As they grow into their teenage years kids may find it harder to fit active play into their busy days And

if theyre not interested in sports they may choose instead to watch television or play video games So

what can you do to motivate your child or teenager to get up off the couch and get moving

First choose the right activities so your child doesnt become bored or frustrated An individual

activity may be more enjoyable for kids who dont like team sports Ideas include tae-kwon-do cycling

inline skating or skateboarding tennis horseback riding running swimming and yoga

Be sure to keep the focus on fun Some kids are turned off by the stress associated with competitive

sports including too-tough coaches and intense parents so a casual league may be the way to go

And keeping your own expectations realistic based on your childs actual skills temperament and

abilities may keep off some of the pressure too Your child might have to try a variety of activities before

finding the one thats fun and rewarding so keep an open mind to support their journey into fitness

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Sugar Rush




Give them the equipment they need to stay moving and be safe For instance if they want to try

skateboarding provide them with helmets knee and elbow pads and a safe legal place to practice

their skills Agree to drive them to activities and practices or help form a carpool to make sure they get

where they need to be You can even get videos or video games to help them stay active at home

And dont forget one of the most important ways to get your kids motivated be active yourself

Especially if you start when theyre young your kids will come to think of exercise as a regular part of

the routine

Get more information about helping your kids stay active









Healthy Living raquo How Do You Like Them Apples


Eating an apple a day to keep the doctor away doesnt have to be boring Did you know there are over

7500 cultivated varieties of apples Some types are grown specifically for juice cider or cooking

purposes but most of the apples youll find in stores are ldquodessert applesrdquo designed to be eaten raw as

well as cooked

Although aptly-named Red Delicious is still the number one apple in America other choices are

becoming more popular and are available through local farms farmers markets and even mainstream

grocery stores Some apples such as Fuji or Granny Smith can be found year round and are known for

staying fresh a long time Others are more seasonal like Ginger Gold or Honeycrisp

Autumn and winter usually offer the greatest variety of apples so now is the perfect time to look for your

new favorite Varieties are categorized according to their flavor (sweet tart spicy or tangy) color and

texture (firm crisp tender etc) No matter which type you choose apples are a tasty way to add more

fruit to your diet

With so many varieties to try you might just want to eat an apple by itself But their versatility means

you can find delicious ways to incorporate apples into salads desserts main dishes or even soups

such as the recipe here from the American Cancer Societys The Great American Eat-Right

Cookbook

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Sugar Rush




Aromatic Butternut Squash and Apple Soup

The best offerings of fall are used to create this highly aromatic creamy soup

Serves 6 Prep time 30 minutes or less Total time 1 hour or less

1 tablespoon canola oil

1 onion chopped

frac12 teaspoon ground cinnamon

frac12 teaspoon ground cardamom

frac14 teaspoon ground nutmeg

7 cups peeled seeded and coarsely chopped butternut squash (about 1 medium squash)

3 Granny Smith apples peeled cored and chopped

1 tablespoon finely chopped fresh ginger

3 cups reduced-sodium chicken broth or vegetable broth

1 cup apple cider or juice

Salt and freshly ground black pepper

In a large stock pot over medium heat add oil Sauteacute the onion for 5 to 8 minutes or until softened Add

cinnamon cardamom and nutmeg and stir to combine Add squash apples and ginger and sauteacute for 1

minute

Add broth and bring to a boil stirring to combine Reduce the heat cover and simmer for 20-30

minutes or until the squash is very tender stirring occasionally

Cool slightly and pureacutee the soup in a food processor or blender in batches only filling the processing

bowl halfway Return soup to stockpot and add apple cider Stir to combine and heat through Season

with salt and pepper

Per serving

Calories 150

Calories from Fat 55

Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g

Polyunsaturated Fat 08 g

Monounsaturated Fat 14 g

Cholesterol 0 mg

Sodium 260 mg

Total Carbohydrate 32 g

Dietary Fiber 3 g

Sugars 17 g

Protein 3 g

Order this and other great books from the American Cancer Society bookstore









activity to stay healthy Find out how to motivate your kids to get moving

even if theyre not into sports


Red Delicious Granny Smith Honeycrisp No matter your favorite apples

make a healthy snack and a tasty addition to dishes like our Aromatic

Butternut Squash and Apple Soup


Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Unsubscribe | Donate

Unsubscribe from Healthy Living New sletters






















Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










liquor)












yourself











Sugar Rush


















Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush




younger than age 1)

How to cut back








Handling Halloween










your door

























even lead to death



Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush























days a week












Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g




























Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










liquor)












yourself











Sugar Rush


















Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush




younger than age 1)

How to cut back








Handling Halloween










your door

























even lead to death



Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush























days a week












Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g
















liquor)












yourself











Sugar Rush


















Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush




younger than age 1)

How to cut back








Handling Halloween










your door

























even lead to death



Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush























days a week












Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g











Sugar Rush


















Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush




younger than age 1)

How to cut back








Handling Halloween










your door

























even lead to death



Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush























days a week












Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g










younger than age 1)

How to cut back








Handling Halloween










your door

























even lead to death



Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush























days a week












Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g

























even lead to death



Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush























days a week












Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g





























days a week












Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush










the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g
















the routine















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g















well as cooked








fruit to your diet




Cookbook

Print PDF Share

Table of Contents

Healthy Living Home


Sugar Rush








1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g














1 onion chopped












minute






Per serving

Calories 150


Total Fat 30 g

Saturated Fat 02 g

Trans Fat 00 g



Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 3 g

Sugars 17 g

Protein 3 g










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