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Alcohol and Cancer Risk | Find Out More raquo

Healthy Living NewsletterDecember 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

FIND OUT MORE

Alcohol and CancerRiskSpecial treats are a favorite part of manyholiday traditions But when it comes toalcohol indulging too much can have long-termconsequences to your health including raisingyour cancer risk

Help Others Help Yourself

Want to feel better and live longer Who wouldnt A growing body of

research suggests what many already know Volunteering to help others

can make you happier and healthier

Plan an Active Vacation

Vacation time is an opportunity to have fun while being active Whether

youre exploring a new city or enjoying the great outdoors an active

vacation may be just right for you and your family

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What to Bring to a Potluck

Stuck on what to bring to the office potluck or holiday dinner This year try

something healthy as well as tasty Check out our list of ideas to help get

you started

Casserole Comfort

Nothing is more comforting on a cold winter night than a steaming casserole

right out of the oven Make your family favorite better for you with our healthy

substitutions Then try our Oleacute Pasta Casserole recipe

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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 Alcohol and Cancer Risk

Alcohol and Cancer Risk

Festive holiday cocktails eggnog in the punch bowl or a toast to the New Year can be fun traditions

this time of year but they can also mean a bit more drinking than usual for many people Having 1 drink

at a party isnt likely to cause much harm for most people But routinely having more than 1 or 2 drinks

per day could raise cancer risk

The American Cancer Society recommends that women who drink alcohol have no more than 1 drink a

day and men no more than 2 (These limits are for every day and do not mean that drinking more on

fewer days of the week is OK)

A lot of research has provided evidence that drinking alcohol increases the risk of several cancers

including those of the mouth throat voice box esophagus liver colon and rectum and breast Studies

focusing on the connection between alcohol and pancreatic cancer are finding evidence that heavy

drinking raises the risk for that cancer type as well

And smoking and drinking together causes even more harm raising the risk far more than either

smoking or drinking alone for cancers of the mouth throat voice box and esophagus

How does alcohol cause cancer

Beer wine and hard liquor all contain ethanol which is believed to be the ingredient in alcohol thats

responsible for raising cancer risk In the mouth and throat alcohol may act as an irritant damaging

cells that may try to repair themselves and leading to DNA changes that can be a step toward cancer

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In the colon and rectum bacteria can convert alcohol into a chemical called acetaldehyde which can

also damage DNA and lead to cancer As for breast cancer drinking alcohol can increase the level of

estrogen and other hormones in the blood and hormones play a key role in the development of many

breast cancers

Some people could reduce their risk of cancer by drinking less alcohol People who are at particularly

high risk for cancer should talk to their doctor about not drinking alcohol or limiting the amount they

drink to help reduce their risk

Learn more about the link between alcohol and cancer from Susan M Gapstur PhD MPH vice

president of epidemiology for the American Cancer Society in her Expert Voices blog

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 Help Others Help Yourself


In a busy world increasingly defined by brief interactions in social media many people are looking for a

way to dig deeper and make profound connections Enter the time-honored practice of helping others

Study after study shows what anyone who helps their favorite charity already knows Helping others

makes you feel good

A study by the Corporation for National and Community Service a federal agency found that volunteers

live longer have lower rates of depression and have less risk of heart disease

In other words volunteering could actually make you happier and healthier The research suggests that

volunteering is particularly healthy for older adults and those who volunteer at least 2 hours a week

bull A study of adults age 65 and older found that the positive effect of volunteering on physical and

mental health is due to the sense of accomplishment they get from it

bull Volunteering led to lower rates of depression in people 65 and older

bull People who volunteered after recovering from heart attacks reported less despair and depression mdash 2

factors that have been linked to death in heart patients

bull People over age 70 who volunteered about 2 hours a week felt healthier functioned better had lower

levels of depression and lived longer

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Get more information about the many opportunities to become involved with the American Cancer

Society









Healthy Living raquo Plan an Active Vacation


Getting away from it all on a winter vacation doesnt have to mean getting away from living an active

lifestyle Think about planning an active vacation It could be a chance to explore a new interest or

hobby and might end up taking you to places you never thought possible

The great outdoors offers many options Try planning your vacation around a specific activity or

choosing a spot and exploring activities nearby Headed toward the mountains Skiing climbing and

hiking are great ways to spend time in nature and get a lot of exercise If youll be near water try

canoeing kayaking scuba diving or snorkeling City destinations can also offer ways to stay active

beyond the hotel gym If possible try to stay in an area thats easily walkable Consider renting bicycles

or signing up for a walking tour of the city

No matter what activity you choose be sure that you have the proper equipment and training and work

with reputable outfitters and guides to stay safe Having a guide to help you through an unfamiliar area

can also ensure youre getting the most out of the experience You can find adventures appropriate for

any experience level but if you plan to tackle some of the more physically demanding activities be sure

youre up to the challenge before you go

Check with your doctor about your plans if you have health concerns and with your health insurance

company to be sure you are covered especially if you are traveling internationally Even though youre

on vacation dont forget to to eat right drink plenty of water and protect your skin from too much sun

exposure mdash you can get a sunburn even in winter

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Taking an active vacation is just one way of fitting fitness into your life but remember that regular

physical activity can significantly lower your lifetime risk for cancer Find more ways to get active









Healthy Living raquo What to Bring to a Potluck


With all the parties and festivities this time of year there is bound to be at least 1 potluck where you

are expected to come bearing a homemade dish to share This year consider bringing something that

tastes good and is good for you too

Making healthier food choices can help you reduce your risk of cancer heart disease high blood

pressure obesity and diabetes

American Cancer Society Director of Nutrition and Physical Activity Colleen Doyle MS RD

recommends making something you like to eat thats healthy so that you know there will be a healthy

option for you at the party In general she suggests preparing dishes that include lots of fruits

vegetables whole grains andor lean protein Vegetarian options also make good choices

Here are just a few ideas to get you started

Appetizers

bull Hummus and pita bread

bull Roasted red peppers on thinly sliced Italian bread

bull Spinach dip made with low-fat mayonnaise or low-fat sour cream in a bread bowl

Salads and side dishes

bull Spinach salad with mandarin oranges and toasted almonds

bull Tomato salad with artichoke hearts onions black olives mint and oregano

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bull Corn salad with red and green peppers

bull Rice or couscous with dried fruit andor vegetables

bull Bell peppers stuffed with Spanish rice or corkscrew pasta

Main dishes

bull Chili and soup

bull Chicken salad made with low-fat mayonnaise and chopped apples or grapes

bull Taco salad made with chicken

bull Vegetable-stuffed pita sandwiches with low-fat dressing

bull Vegetarian lasagna made with reduced-fat cheese

Desserts

bull Fresh fruit salad

bull Fresh fruit with chocolate andor caramel dipping sauce

bull Oatmeal raisin cookies

bull Carrot cake made with applesauce (instead of oil) and added pineapple

Find more healthy ideas tips and recipes from the American Cancer Society









Healthy Living raquo Casserole Comfort

Casserole Comfort

Nothing makes a more comforting meal on a cold winter night than a steaming casserole right out of the

oven Casserole which comes from the French word for saucepan refers to both the food and the dish

in which it is made

Typically a casserole is a combination of meat vegetables pasta or potatoes and cheese Many

traditional casseroles contain a lot of fat and calories but you can make smart substitutions to create

healthier versions of your family favorites For example in casseroles with lots of flavors you may be

able to cut fatty ingredients like butter cheese and mayonnaise by ⅓ or more mdash or substitute low-fat

versions mdash without sacrificing taste

Here are some more ideas for making your casserole healthier

Substitution strategies

bull Double the vegetables called for in the recipe and halve the meat

bull Use ground turkey breast instead of ground beef

bull Grease the pan with nonstick spray instead of butter

bull Substitute whole-wheat flour for up to half of the white flour called for in the recipe

bull Use whole-wheat pasta instead of white

bull Substitute evaporated skim milk for whole milk or cream

bull Use sharp cheese which has extra flavor so you can get away with less

And try our ldquonachos meets pastardquo casserole in this recipe from The Great American Eat-Right

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Cookbook available from the American Cancer Society

Recipe Oleacute Pasta Casserole

8 ounces whole wheat or regular rotini or other shaped pasta

frac14 pound ground turkey breast or lean ground beef

2 (10-ounce) cans diced tomatoes with chiles such as RoTel

1 (15-ounce) can black beans rinsed and drained

1 (15-ounce) can no-salt-added corn drained

frac12 cup Mexican-style shredded cheese

⅓ cup crushed tortilla chips

Preheat the oven to 350 degrees Lightly coat an 8-by-8-inch baking pan with nonstick cooking spray

Prepare pasta according to package directions for al dente (just firm) Drain and set aside

Meanwhile in a large skillet over medium-high heat brown the meat for 6 to 8 minutes stirring

frequently to break it up Drain if necessary Add tomatoes and their juice beans corn and pasta and

stir well to combine Transfer to baking pan and top with cheese and tortilla crumbs

Bake for 15 to 20 minutes

Per serving

Calories 350

Calories from Fat 55

Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g

Polyunsaturated Fat 09 g

Monounsaturated Fat 18 g

Cholesterol 45 mg

Sodium 565 mg

Total Carbohydrate 51 g

Dietary Fiber 10 g

Sugars 8 g

Protein 26 g

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










Stuck on what to bring to the office potluck or holiday dinner This year try

something healthy as well as tasty Check out our list of ideas to help get

you started

Casserole Comfort

Nothing is more comforting on a cold winter night than a steaming casserole

right out of the oven Make your family favorite better for you with our healthy

substitutions Then try our Oleacute Pasta Casserole recipe


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





Casserole Comfort




breast cancers



















makes you feel good












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Table of Contents

Healthy Living Home





Casserole Comfort


Society





























Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort























Appetizers







Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g





























Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




breast cancers



















makes you feel good












Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort


Society





























Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort























Appetizers







Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g













breast cancers



















makes you feel good












Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort


Society





























Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort























Appetizers







Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g















makes you feel good












Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort


Society





























Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort























Appetizers







Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g











Society





























Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort























Appetizers







Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g






























Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort























Appetizers







Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g
































Appetizers







Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort




Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g













Main dishes

bull Chili and soup





Desserts















Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g











Casserole Comfort



in which it is made
















Print PDF Share

Table of Contents

Healthy Living Home





Casserole Comfort
















Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g

























Per serving

Calories 350


Total Fat 60 g

Saturated Fat 22 g

Trans Fat 00 g



Cholesterol 45 mg

Sodium 565 mg


Dietary Fiber 10 g

Sugars 8 g

Protein 26 g










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