make your resolutions stick -...

Make Your Resolutions Stick | Get the tips raquo

Healthy Living NewsletterJanuary 2014

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

GET THE TIPS

Make Your ResolutionsStickMaking New Years resolutions is easy mdash the

hard part is following through with them So how

can you make sure to keep those new healthy

habits all year long

Eating Healthy on a Budget

Want to save money while improving your health Weve got 9 simple tips for

how to shop for meals and snacks so that you and your family can eat

right without breaking the bank

When Itrsquos More Than the Winter Blues

After the holidays its normal to feel a little let down But when feelings of

sadness dont go away or they interfere with daily life you could be

experiencing depression Learn how to tell the difference mdash and what to

do about it

Print PDF Share

Hit the Slopes for Fun and Fitness

When the weather turns cold and snow starts to fall stay in shape with a ski

trip Hit the slopes to use muscles you dont normally use and burn

plenty of calories

White Vegetables for a Healthy Diet

For a healthy variety of vitamins and nutrients fill your plate with vegetables

in many colors mdash including white such as mushrooms cauliflower onions

and potatoes Try our recipe for Lightly Stuffed Potatoes

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 copy American Cancer Society

Healthy Living raquo Make Your Resolutions Stick

Make Your Resolutions Stick

The New Year is a natural time to try for a new start and do things better More than 40 of American

adults make New Years resolutions and almost half of them keep their resolutions for at least 6

months Some of the most common mdash to lose weight exercise more and quit smoking mdash are healthy

habits that can benefit you for the rest of your life Here are some tips and tools for making those

resolutions and sticking to them

Exercise

bull Be specific about your exercise goal For example instead of resolving to just get more make a plan

to walk 30 minutes every Monday Wednesday and Friday

bull Think you dont have time to add any physical activity to your day Try simple substitutions such

as using stairs rather than an elevator walking to visit co-workers instead of sending an email and

using a stationary bicycle or treadmill while watching TV Studies show that getting even just 15 more

minutes of exercise a day can help you live longer

bull Use the USDAs free SuperTracker tools to help you set goals for managing your weight and getting

enough physical activity

Eat better

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Table of Contents

Healthy Living Home



When Itrsquos More Than theWinter Blues

Hit the Slopes for Fun andFitness

White Vegetables for aHealthy Diet

bull Eat a little less by avoiding oversized portions For example the amount of meat recommended as

part of a healthy meal is about 3 ounces or the size of a deck of cards

bull Eat a little healthier by adding more vegetables fruits and fiber to your meals and leaving out

some of the sugar fat and calories

bull Use the USDAs free SuperTracker tools to help you set goals for managing your weight and eating

right

Quit smoking

bull Ask the American Cancer Society to help you quit smoking Research shows that getting help

increases your chances of success Visit cancerorgquitsmoking or call us at 1-800-227-2345 and

well help you get started

bull Get an app for that The Quit For Lifereg program provided by the American Cancer Society and

Alere Wellbeing offers a free smartphone app for iPhone and Android that offers daily tips and

motivation a cost-savings calculator and a calendar to track your success The National Cancer

Institute also has a quit-smoking app

What are your personal accomplishments and dreams Sharethem with the American Cancer Society and read what othersare doing and dreaming of doing

Create Your Life List

Create your life list raquo





Copyright 2014 copy American Cancer Society

Healthy Living raquo Eating Healthy on a Budget


Making the switch from fast food and prepared meals to a healthier diet can seem daunting and

expensive However by following a few simple tips to help you plan and shop you can actually save

money while eating better Try these tips to get started on the right track

bull Cut down on waste by planning your meals and snacks and creating a shopping list in advance An

added bonus is fewer trips to the store which means fewer chances to buy foods on impulse that you

dont really need

bull Look for coupons and specials Try to plan your meals around whats on sale When you find a good

sale on items you eat often try to buy in bulk

bull Plan some meals that use sources of protein other than meat such as beans

bull Choose fresh produce that is in season when prices are usually lowest Or plan your meals using

vegetables and fruits that according to the USDA are typically the cheapest potatoes lettuce

eggplant greens summer squash carrots tomatillos watermelon bananas apples pears

pineapple and peaches

bull For some recipes less costly frozen or canned vegetables and fruits work just as well as fresh

(Choose fruits that are canned in 100 fruit juice and buy vegetables that are marked ldquono salt addedrdquo

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or ldquolow sodiumrdquo)

bull Avoid pre-cut and pre-washed vegetables bagged salad mixes and processed foods all of which

typically cost more than foods you prepare yourself

bull Pay attention to the unit price when comparing grocery items and consider store brand and generic

versions of your favorite foods

bull If you find yourself short on time during the week try to cook ahead and freeze meals or prepare

extra and save leftovers for days when you might otherwise be tempted to get take-out or fast food

bull To keep food from going to waste add leftover vegetables to casseroles or soups and use overripe

fruit for smoothies (or freeze and save for later)

Old habits can be hard to break but finding creative ways to make eating healthy convenient and

affordable can make you feel good It can help reduce your risk of cancer and other diseases ndash without

breaking your budget ndash and its easier than you think Get inspired with healthy 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






Healthy Living raquo When Itrsquos More Than the Winter Blues


The gifts have been opened the holiday meals eaten the visitors thanked for coming and the

decorations put away for another year As the fun and festivities become memories many people feel a

little let down or sad Treating yourself to a movie spending time with friends doing volunteer work or

participating in physical activities you enjoy can help you cheer up and regain your emotional balance

But sometimes it isnt that easy Sadness that doesnt go away or that keeps you from enjoying things

you usually like could be a sign of clinical depression One type of clinical depression seasonal

affective disorder (SAD) is more common around this time of year when the days are shorter and the

nights are longer Treatment for SAD usually involves light therapy and can also include talk therapy or

prescription medication

Other kinds of clinical depression may be caused by a tragic event a period of stress an illness

changes in the brain that affect mood or for reasons nobody understands Getting help is important

because treatment including medicines counseling or a combination of both can reduce the suffering

that comes along with depression and improve quality of life

What to look for

bull Ongoing sad or ldquoemptyrdquo mood for most of the day

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bull Loss of interest or pleasure in almost all activities most of the time

bull Major weight loss (when not dieting) or weight gain

bull Being slowed down or restless and agitated almost every day enough for others to notice

bull Extreme tiredness (fatigue) or loss of energy

bull Trouble sleeping with early waking sleeping too much or not being able to sleep

bull Trouble focusing thoughts remembering or making decisions

bull Feeling guilty worthless or helpless

bull Frequent thoughts of death or suicide (not just fear of death) suicide plans or attempts

If you suspect you may be depressed make an appointment to see a doctor If you notice symptoms in

a friend or family member talk with them about getting help

Read the American Cancer Society online information about depression in cancer patients or

call us anytime night or day at 1-800-227-2345









Healthy Living raquo Hit the Slopes for Fun and Fitness


When the ground is covered with snow itrsquos time to strap on the ski boots and hit the slopes If you live

in a snowy area or can travel to one enjoy the outdoors with alpine or cross-country skiing Skiing uses

muscles you donrsquot normally use and burns calories too For a 150-lb person skiing burns about 740

calories an hour

The equipment and clothing can be fairly expensive but used sporting goods shops often have them in

stock and some resorts rent them out

Alpine skiing also called downhill skiing is what people usually think of when they picture the sport

Going down a mountain on skis requires balance and agility to maneuver around trees other objects

and other skiers This type of skiing requires some instruction before you hit the slopes Most ski

resorts offer lessons

Cross-country skiing requires long thin skis attached to the bootsrsquo toes This configuration allows the

heel to move up and down like in regular shoes which helps skiers travel long distances and climb hills

Cross-country skiing is particularly good for a cardiovascular workout and calorie burn and you can do it

pretty much anywhere therersquos snow

Skiing is a great way for a family to spend time together and is appropriate for healthy adults and

children of all ages Just be sure to follow some common sense safety precautions recommended by

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Healthy Living Home






experts

bull Drink plenty of water especially at high altitudes

bull Protect exposed skin with sunscreen of at least SPF 30 and wear UV-protective goggles or

sunglasses

bull Wear layers of clothing including something water-resistant

bull Wear a helmet

bull Donrsquot ski alone

Find out how many calories are burned in a workout oractivity such as skiing dancing vacuuming watching TVand more

Exercise Counts

Go to the calorie calculator raquo






Healthy Living raquo White Vegetables for a Healthy Diet


Plenty of colorful fruits and vegetables on your plate means a wide variety of vitamins and nutrients The

American Cancer Society recommends we eat 2 frac12 cups of fruits and vegetables each day to reduce our

risk of cancer Include white vegetables such as potatoes white corn mushrooms cauliflower and

onions in your diet to get all the vitamins and nutrients your body needs to stay healthy

Cauliflower and white corn are good sources of vitamin C while mushrooms are a good source of niacin

and riboflavin and onions are high in vitamin C and fiber White potatoes are full of vitamin C and

potassium

According to the Dietary Guidelines for Americans from the US Department of Health and Human

Services most people in the US are not getting enough potassium which is important for heart and

bone health And potatoes have more potassium than any other food One small potato including the

skin contains about 15 of the recommended daily amount Just be sure to go easy on the salt

butter and other toppings to avoid piling on extra fat and calories

Get your serving of potassium with this light take on stuffed potatoes from the American Cancer

Societys Healthy Eating Cookbook

Recipe Lightly Stuffed Potatoes

2 baking potatoes scrubbed

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Healthy Living Home






1 cup low-fat cottage cheese

2 ounces part-skim mozzarella cheese shredded

frac14 cup Parmesan cheese freshly grated

2 tablespoons fresh parsley chopped

2 tablespoons fresh dill chopped or 1 tablespoon dried dillweed

Freshly ground pepper to taste

Preheat oven to 350 degrees

Bake potatoes for 1 hour or until tender

Cut potatoes into halves lengthwise and scoop out pulp leaving frac14-inch shells Place potato pulp into a

bowl add cottage cheese mozzarella cheese Parmesan cheese parsley dill and pepper and mix

well Spoon mixture into potato shells Place stuffed potatoes onto a baking sheet and bake for 15

minutes or until lightly browned

Makes 4 servings

Per serving

Calories 219

Total Fat 50 g

American Cancer Society Bookstore

Order cookbooks and other great books from theAmerican Cancer Society bookstore







When the weather turns cold and snow starts to fall stay in shape with a ski

trip Hit the slopes to use muscles you dont normally use and burn

plenty of calories


For a healthy variety of vitamins and nutrients fill your plate with vegetables

in many colors mdash including white such as mushrooms cauliflower onions

and potatoes Try our recipe for Lightly Stuffed Potatoes





Copyright copy American Cancer Society








Exercise









Eat better

Print PDF Share

Table of Contents

Healthy Living Home











right

Quit smoking























dont really need










Print PDF Share

Table of Contents

Healthy Living Home










































What to look for


Print PDF Share

Table of Contents

Healthy Living Home































calories an hour













Print PDF Share

Table of Contents

Healthy Living Home






experts



sunglasses


bull Wear a helmet



Exercise Counts















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g















Exercise









Eat better

Print PDF Share

Table of Contents

Healthy Living Home











right

Quit smoking























dont really need










Print PDF Share

Table of Contents

Healthy Living Home










































What to look for


Print PDF Share

Table of Contents

Healthy Living Home































calories an hour













Print PDF Share

Table of Contents

Healthy Living Home






experts



sunglasses


bull Wear a helmet



Exercise Counts















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g













right

Quit smoking























dont really need










Print PDF Share

Table of Contents

Healthy Living Home










































What to look for


Print PDF Share

Table of Contents

Healthy Living Home































calories an hour













Print PDF Share

Table of Contents

Healthy Living Home






experts



sunglasses


bull Wear a helmet



Exercise Counts















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g















dont really need










Print PDF Share

Table of Contents

Healthy Living Home










































What to look for


Print PDF Share

Table of Contents

Healthy Living Home































calories an hour













Print PDF Share

Table of Contents

Healthy Living Home






experts



sunglasses


bull Wear a helmet



Exercise Counts















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g












































What to look for


Print PDF Share

Table of Contents

Healthy Living Home































calories an hour













Print PDF Share

Table of Contents

Healthy Living Home






experts



sunglasses


bull Wear a helmet



Exercise Counts















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g

































calories an hour













Print PDF Share

Table of Contents

Healthy Living Home






experts



sunglasses


bull Wear a helmet



Exercise Counts















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g








experts



sunglasses


bull Wear a helmet



Exercise Counts















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g
















potassium










Print PDF Share

Table of Contents

Healthy Living Home


















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g




















Makes 4 servings

Per serving

Calories 219

Total Fat 50 g








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