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Breast Cancer Awareness

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


  1. Cook quinoa as instructed on the box.
  2. Cool for 10 minutes. Add all remaining ingredients and toss.
  3. 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.


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