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Fr i day , Feb r u a r y 2 0 , 2 0 1 5 CANCER PREVENTION MONTH The American Institute for Cancer Research offers three Guidelines for Cancer Prevention that can help you focus on what’s most important. Choose mostly plant foods, limit red meat and avoid processed meat. Be physically active every day in any way for 30 minutes or more. Aim to be a healthy weight throughout life. Notice anything about them? Like, for example, how closely the advice for cutting cancer risk resembles advice for preventing other chronic diseases like heart disease and diabetes – not to mention for getting in shape? It’s true: these simple steps offer many different health benefits, and National Cancer Prevention Month is as good a time as any to start putting them into action. AVOID ADDED SUGARS February is National Cancer Prevention Month. When it comes to cancer prevention, there is increasing emphasis on avoiding added sugars – i.e., limiting intake so added sugars do not exceed 10 percent of total calories per day. The American Institute for Cancer Research (AICR) recommends avoiding sugary drinks and limiting calorie-dense foods that are high in sugar. This is because added sugars are a source of excess calories that have been linked to obesity, itself a cause of nine different cancers, according to AICR: colorectal cancer, esophageal cancer, post-menopausal breast cancer, endometrial cancer, kidney cancer, pancreatic cancer, ovarian cancer, gallbladder cancer and advanced prostate cancer. AICR estimates that excess body fat alone is a cause of approximately 112,000 U.S. cancers every year. CALORIE FACTS Snickers holds the top spot for the bestselling chocolate bar in the world. To burn off the calories in a Snickers bar, you would have to walk the length of 50 football fields. EXERCISE TIP On average, slim people are on their feet an extra 2-1/2 hours per day—which can help burn off 33 pounds a year. Studies have shown that people often overestimate how active they really are by a third. Most people spend 16 to 20 hours a day just sitting. Wear a pedometer or fitness tracker and see how close you get to the recommended 10,000 steps a day. TOO MUCH SALT Eating too much salt can increase your chances for stomach cancer and high blood pressure. Look for foods that are low in sodium (less than 300 milligrams per serving). Try to avoid food with more than 600 milligrams of sodium per serving. Beware of hidden salt in canned, frozen and prepackaged foods. Flavor your food with herbs and spices HEALTHY RECIPE Amazing Artichoke Dip (Makes 24 servings) • 1 pkg. (3.5 oz.) crumbled reduced fat Feta cheese, divided • 1 pkg. (8 oz.) reduced fat cream cheese, softened • 1 can (14 oz.) artichoke hearts, drained, chopped • 1/4 cup grated Parmesan cheese • 1 cloves garlic, minced • 1 cup chopped mixed orange and yellow peppers, divided • 2 Tbsp. sliced black olives Pre-heat oven to 350 degrees. Reserve 1/4 cup feta. Combine remaining feta with next four ingredients. Stir in 1/2 cup peppers. Spoon into 3-cup ovenproof dish; top with remaining peppers and feta. Bake 20 min. or until heated through; top with olives. Serve with assorted cut-up fresh vegetables, multi-grain toasted chips or wheat crackers. Per 2 Tbsp. serving: 45 calories, 3 g fat, 150 mg sodium, 3 g protein and 2 g carbohydrate.