Download CANCER PREVENTION MONTH The American Institute for Cancer

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Fr i day , Feb r u a r y 2 0 , 2 0 1 5
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.
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.
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.
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.
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
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,
• 1 can (14 oz.) artichoke hearts, drained,
• 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.