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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
Print PDF Share
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
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Help Others Help Yourself
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
Get more information about the many opportunities to become involved with the American Cancer
Society
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Plan an Active Vacation
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
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
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Help Others Help Yourself
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
Get more information about the many opportunities to become involved with the American Cancer
Society
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Plan an Active Vacation
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Help Others Help Yourself
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
Get more information about the many opportunities to become involved with the American Cancer
Society
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Plan an Active Vacation
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Help Others Help Yourself
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
Get more information about the many opportunities to become involved with the American Cancer
Society
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Plan an Active Vacation
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Help Others Help Yourself
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
Get more information about the many opportunities to become involved with the American Cancer
Society
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Plan an Active Vacation
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
Get more information about the many opportunities to become involved with the American Cancer
Society
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Plan an Active Vacation
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 Plan an Active Vacation
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 What to Bring to a Potluck
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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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
Print PDF Share
Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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 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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Table of Contents
Healthy Living Home
Alcohol and Cancer Risk
Help Others Help Yourself
Plan an Active Vacation
What to Bring to a Potluck
Casserole Comfort
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
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
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
Visit us on | cancerorg | Espantildeol
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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
Home | About Us | Legal amp Privacy Information | State Fundraising Notices | Donate
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