October is Breast Cancer Awareness month and it might be time to ask yourself, “Have you taken precautions to prevent risk?”
Research has shown that eating a healthy diet and getting regular exercise can help reduce your chances for getting cancer and many other non-communicable diseases. Make sure to practice a healthy lifestyle each day.
- Limit your intake of saturated fats, such as red meat. Eat more healthy fats, like fish, nuts and olive oil
- Fill up on fiber… Fruits, vegetables and whole grains, to be exact!
- Watch your alcohol intake. A glass of red wine or beer occasionally may actually benefit your health
- Exercise for at least 30 minutes, five times a week
- Avoid long-term hormone therapy
- If you are at or above the age of 40, be sure to have a mammogram at least one time a month and a clinical breast exam annually. Know that it is never too early to administer breast self-exams!
A healthy weight also significantly contributes to health status. Seek a Registered Dietitian for a nutrition screening and assessment if you are at risk. For more information on cancer prevention and to learn about raising awareness, contact the American Cancer Society.
Autumn Grain Salad
Makes: 3 Servings
Prep Time: 15 minutes
Total Time: 20 minutes
- 1 cup quinoa dry
- ¼ cup orange bell pepper, chopped
- ¼ cup red onion, chopped
- ½ cup cucumber chopped
- 1 ounce roasted, unsalted sunflower seeds
- 1 ounce feta cheese, crumbled
- 1 lemon, juiced
- 1 lime, juiced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Cook quinoa as instructed on the box.
- Cool for 10 minutes. Add all remaining ingredients and toss.
- Serve as a side or on top of greens for a satiating salad!
Nutrition Facts Per Serving: 212 Calories, 12.5 g Fat (3 g Sat), 8 mg Cholesterol, 148 mg Sodium, 20.5 g Carbohydrate, 3 g Fiber, 6 g Protein
Source: Webmd, American Cancer Society
Article originally published on the Pathmark Wellness Blog.