Enjoy Yourself and Be Healthy Too
By The National Cancer Institute
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There is no need to deprive yourself of your
favorite treats or abandon all the healthy habits you may have developed since
New Year's Day. The National Cancer Institute (NCI) focuses on what you can
do-as opposed to what you can't do-to live healthy and happy.
DO get more active. Some additional physical
activity will help you expend some of extra calories and avoid weight gain. You
don't need to buy special clothes or belong to a gym to get more active. Work it
into your everyday routine. The easiest exercise you can do is to go for brisk
walks whenever you can-- park further back in the parking lot, walk a little
extra while shopping at the mall or go for a walk with friends or family members
after dinner. Be sure to walk only in safe, well-lit areas. You can also dance,
climb stairs, rake leaves, play some basketball or toss a football with a friend
or family member- any activity that keeps you moving. Each week, try to aim for
at least 2 hours and 30 minutes of moderate-intensity exercise (or 75 minutes of
vigorous-intensity exercise such as hiking uphill or jogging) as the Centers for
Disease Control and Prevention (CDC) recommends.
Already get regular exercise? Good for you! Try not
to let your busy schedule derail your workouts. If you get off track, add
exercise into other parts of your day and get back to your regular routine as
soon as you can. Any physical activity that you do will help you control your
weight, maintain healthy bones, muscles and joints, and reduce risk of
cardiovascular conditions and even some cancers, according to the National
Cancer Institute.
DO eat healthy, nutritious foods. We know it's hard
and let's face it; we're all going to splurge from time to time. We never really
think about our risks for cancer or other disease when we're eating for
enjoyment--but try these tips to keep your splurging in moderation:
- While you're at the dinner table, fill up on your
vegetables and fruits first. According to the National Cancer Institute, people
whose diets are rich in plant foods such as fruits and vegetables have a lower
risk of getting cancers of the mouth, pharynx, larynx, esophagus, stomach, lung,
and there is some suggested evidence for colon, pancreas, and prostate. By
eating 5 to 9 fruits and vegetables, you are also less likely to get diabetes,
heart disease, and hypertension, all major concerns for the African American
community. This may sound like a lot, but one serving size is small (it fits in
the palm of your hand).
- Share desserts with another friend or family
member. This will help you enjoy more of your favorite things without so much of
the fat. As you probably know, eating foods high in saturated fat increases the
risk of many chronic diseases so it's best to do so in moderation. Occasional
splurges can be fine, but get back on track with your normal eating habits as
soon as you can.
- Use some healthy recipes for your entrees,
appetizers or side dishes. Do honey candied yams, angel food cake with mixed
berries, or garlic mashed potatoes sound good to you? For the recipes, call
1-800-4CANCER or visit www.cancer.gov/ncipubs to request a free copy of the Down
Home Healthy Cooking recipe book.
- Use healthy cooking techniques. Put away that
deep fat fryer-boil, roast, bake, grill, braising or stir-fry instead. Use
low-fat or skim-milk while cooking, add more herbs and spices instead of salt,
and steam your vegetables whenever you can.
Visit www.cancer.gov or call 1-800-4-CANCER to learn
more about how more physical activity and a healthier diet may help reduce your
cancer risk. Small changes can make big differences. This season, try to adopt
some new, healthy habits and start a new tradition for you and your loved ones.
After all, living healthy and happy is always a "do."
The National Cancer Institute is the nation's lead
federal agency for cancer research. For more information about cancer research
and resources, visit www.cancer.gov or call toll-free 1-800-4CANCER.
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