February may be the shortest month, but it’s a busy time for holidays and health. Valentine’s Day blows warm kisses amid cold winters. President’s Day follows close behind reminding us of extraordinary American leaders in past years. While we observe these two holidays, February additionally focuses on health. Heart-related problems are the number one cause of death in our nation. National Heart Month in February encourages Americans to alter lifestyles to slow progression of this disease.
This is also National Cancer Prevention Month. More than a half million Americans will lose their lives to cancer this year. The American Institute for Cancer Research (AICR) estimates that nearly one-third of cancer cases could be prevented by eating healthy, staying active, and maintaining appropriate weight.
For 2017, AICR provided a 30-day prevention checklist to improve lifestyles. In these few remaining days in February, we can include modified food-related suggestions from their list along with other recommendations to help prevent cancer.
- If overweight or obese, make every effort to reach your recommended weight. Up to 40 percent of all cancers are associated with excess weight.
- Distinguish between weight loss myths and facts.
- Measure portion sizes to avoid overeating.
- Enjoy meatless dishes. Most American grew up with red meats, from hamburgers to prime rib. While we can periodically enjoy these tasty foods in our diets, to reduce cancer risks limit red meats, especially those that have been cured. Try healthier entrees from vegetables, cheese, or beans.
- Swap processed meats for better protein sources such as fish or chicken.
- Substitute water or unsweetened beverages for sugary drinks.
- Learn the relationship between sugar and cancer.
- Try new whole grains. Today we have access to familiar grains as well as those unknown to us a decade ago. Common whole grains include amaranth, buckwheat, farro, Kamut, maize, millet, quinoa, rye, sorghum, and teff.
- Cook cancer fighting recipes.
- Read labels. Remember, ingredients are listed on the label in order of weight, with the main ingredient first.
- Take the AICR healthy diet quiz.
The dreaded “C” word affects many lives. Lower your risks by incorporating these suggestions into your routine and adopting permanent changes for a healthier lifestyle.
FOOD FROM THE GARDEN 