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August 2007 - Posts
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According to the National Cancer Institute, research suggests the regular consumption of a variety of fruits and vegetables reduces cancer risk. Five servings a day is considered the minimum, and the recommended goal is nine servings of fruits and vegetables daily.
A recent report sponsored by the World Cancer Research Fund and the American Institute for Cancer Study estimated that eating 400 or more grams daily of fruits and vegetables could prevent at least 20 percent or more of all cancers. In addition, those who eat the highest amount of fruits and vegetables have been shown to have one half the cancer risk as those eating the least amounts.
The cancer preventing benefit from fruits and vegetables is their phytochemicals. Plant-derived foods contain phytochemicals, nutrients that act powerfully to prevent a healthy cell from turning cancerous. Phytochemicals have been studied for their role in boosting detoxification of the cells and stimulating the immune system, as well as their anti-bacterial and anti-viral properties—all hugely helpful in maintaining a healthful inner environment that reduces the likelihood of cancer from forming. Fruits and vegetables are high in vitamin A and beta carotene, the B Vitamins, Vitamin C, and essential minerals.
It can be challenging to get in all your servings of fruits and vegetables daily. Below are some suggestions of how to fit in all your servings.
- Snack on fresh fruit throughout the day. Grab an apple or banana on your way out the door.
- Have a glass of 100% juice in the morning. Add fruit to your breakfast cereal.
- Eat a big salad at lunch. Always order lettuce and tomato on your sandwich.
- Snack on raw veggies with low-fat dip instead of chips or candy.
- Keep trail mix made with dried fruit on hand for a quick snack.
- Use the salad bar at your supermarket for precut fruits and vegetables.
- Enjoy your favorite beans and peas. Add them to salads. Try black bean and corn salsa for snacking.
- Replace creamy pasta sauces with sautéed vegetables or tomato sauce made with healthy olive oil.
- Top a baked potato with broccoli and yogurt.
- Add fresh or frozen veggies to your favorite pasta sauce or rice dish.
- Eat at least two vegetables with dinner.
- Choose fruit instead of a richer dessert.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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I'm happy to announce the next book for the Ignite book club will be, "What Healthy People Know: And the 8 Things They Do To Stay Healthy and Live Long" by Dr. Bob Gleason. This looks like an exciting book that identifies how we can live well into our 80's and beyond, by making simple daily choices. This book is exciting because it emphasizes the importance of prevention- making lifestyle choices that affect us over the long run. So as you sign up for your local Ignite-a-Thon events, you'll be helping others as well as yourself to make those changes.
We'll start the book review in two weeks, August 28th , so grab a copy and join the club !
Dell- a Lumen
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The National Multiple Sclerosis Society is one of the six organizations that Ignite will support during Ignite-A-Thon. Consumers who participate in Ignite-A-Thon and sign up for events held by this organization through November 12, become eligible for a portion of the $20,000 to be donated during Ignite-A-Thon. Till date, I've know very little about Multiple Sclerosis (MS) so for the next two weeks, my blogs will be focused on understanding this disease, its causes, resources and the organizations...
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I'll start off by introducing myself.
My name is Jered Horn. I live in LaGrange, GA and work for Freudenberg-NOK. I am married and have three kids (11 - boy, 9 - boy, and 7 - girl). I grew up in Indiana and graduated with an electrical engineering degree from GMI Engineering & Management Institute (now Kettering University). My career has taken my family and I through Indiana, Pennsylvania, Virginia, North Carolina, and finally - I hope - to Georgia.
Being asked to contribute a blog on Ignite has been somewhat humbling for me. I can only hope the health-related wisdom I've gained throughout my life can add value to this forum in some way. I must admit that even now, I mostly rely on the wisdom of others to guide me when I'm challenged.
This week I have been forced to dwell on the MEMORY of a 16 year old girl I had the privilege of knowing over the past 4 years. Jessica was being raised by her grandmother who is a very active member of our church. I don't know the full story of her mother but that is not significant to what happened this week. We got word on Tuesday that Jessica had been killed in an automobile accident the night before. My family attended a memorial service for her last night. She had just gotten her driver's license on Saturday. Without permission, she had taken her car and headed out of town Monday night. Out of town in LaGrange, Georgia pretty much always means heading either north or south on Interstate 85 - an instant 70 mph speed limit. She didn't make it far when her car drove itself off the road and a simple overcorrection resulted in the fatal condition of a car spinning and flipping out of control. I wish I could properly paint the picture of who Jessica was...in life. Just think of her as your daughter...your son. Her "Mama" told her that she should wait until she had more driving experience before she attempted I-85 - especially alone. But, as most teenagers do, she believed she was immortal. She thought she knew better than a parent. A terrible, terrible mistake.
We can all use a reminder that we are NOT immortal. As adults, we remember how that first taste of independence felt...not sure this is the right thing to do, but I can handle it. I guess we still get that feeling every time we try something new. It just doesn't happen as often. As parents, I think we HAVE learned from Jessica's story that teaching our children how to make the right decisions truly IS about life and death. And I hope the teenagers that knew or hear about Jessica can at least think twice the next time they are considering doing something against the "better" judgments of their parents.
I know this story wasn't very uplifting. I promise next week to write about something a little more positive.
Thanks for reading.
Jered Horn - A Lumenos Plan Consumer
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Being stressed out is no fun. It leaves you tired and irritable and people won’t want to be around you.
So if you’re stressed out, I suggest you take a break and give your mind rest.
Read a blog (like this one), browse the New York Times or watch a video on YouTube. You’ll find that diverting your attention to something else will lower your stress level and benefit your health.
My favorite stress-reliever is puzzles. They allow me to constructively focus on something other than work and they help refocus my attention. Below I have included two puzzles you can use as stress relievers.
Puzzle #1
Which one of these sentences is the odd one out?
David ushered cartooned kittens.
Simon wanted another nail.
Every artistic girl loves Easter.
Badgers rarely eat any more.
Will rabbits eat nettles?
Can rare animals nobble elephants?
Puzzle #2
Using the grid below, how many words can you find? Each word must contain the central P and no letter can be used twice. The letters do not have to be connected. Proper nouns are not allowed, however, plurals are. There is at least one nine letter word. Excellent: 41 words. Good: 31 words. Average: 23 words.
© Kevin Stone [www.brainbashers.com]
Next week, I’ll reveal the answer to Puzzle #1. Plus, I created a thread called “Post a Puzzle” in the And the Kitchen Sink… section under Channels. Post your own puzzle or tell us how many words you found in Puzzle #2.
Have a stress-free weekend!
Justin – A Lumen
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Over the past two weeks, the focus of my blogs has been on providing information about cancer and how the American Cancer Society leads the fight against this disease. But for my last blog I’m going to take a more personal approach and focus on the devastating effects of smoking. Why is smoking personal to me? Both my parents were long time smokers and the habit has taken a toll on my family. My father passed away about a year and a half ago due in large part to years of smoking and at about that...
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So you finally carved out some time for exercise, but need to make the most of your workout. It is not about how much time you have to exercise but how you choose to use the time. Here are some tips for an efficient, yet effective workout:
- When you go workout be sure to have a workout plan to avoid wandering aimlessly wasting time and randomly designing your workout program along the way.
- After the cardio workout be sure to stretch before lifting weights. Save time by stretching one muscle group while you are resting between sets.
- Choose free weights and exercise bands for the workout – they are most effective in working the muscles and take less time compared to machines which require adjusting to the proper settings.
- Use the super-set method by doing two exercises back to back with no rest in-between, such as doing a bicep curl followed by a tricep kickback. Or multi-task by training a number of muscle groups simultaneously. For example, try lunging while performing bicep curls or squatting while performing rows. Multi-tasking also burns more calories than isolating muscle groups.
- Circuit training is another efficient method of training. A series of strength training exercises are performed, that are interspersed with periods of cardio. This is a great way to get your strength and cardio accomplished in a short period of time.
- Use a stopwatch to time the 30 second rest between sets. Keep a water bottle nearby for easy access at the break.
- Stay focused on the workout and less on what is happening around you.
Remember to take your time for each exercise and maintain proper form. One of the most common mistakes in exercise is going too quickly with poor form. Bad form can lead to muscle pain and stiffness but more importantly, bad form prevents you from burning as many calories as you normally would. Maintain good posture during exercise and you will build more muscle faster!
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Our diet has a lot to do with our risk for cancer. According to a 1997 report underwritten by the American Institute for Cancer Research, titled Food, Nutrition, and the Prevention of Cancer: A Global Perspective; about 30 to 40% of cancers are directly linked to dietary choices.
· Eat plenty of fiber.
Fiber moves cancer-causing compounds out of the body before they can create harm. It is also thought to dilute potential carcinogens, and may effect hormone production, thus lowering the incidence of hormone-related cancers like *** and prostate cancers. The National Cancer Institute recommends 20-30 grams of fiber per day.
· Foods rich in fiber are:
- Whole grains such as barley, oats, oat bran and nuts
- Apples, bananas, blackberries, citrus fruits, pears and prunes
- Lima, kidney, pinto, navy beans, chick peas, black-eyed peas and lentils
- Brussels sprouts, carrots, tomatoes, potatoes, and broccoli
To help you increase the fiber in the diet, the Cancer Research and Prevention Foundation suggests that you substitute:
- Brown rice for white
- Whole wheat bread or rye for white
- Black beans for ground meat
- Bran muffin for croissant or pastry
- Popcorn for potato chips
- Unpeeled apple for applesauce
- Baked potato with skin for mashed potato
- Bean dip or salsa for sour cream dip
Look for products with more than 3 grams of fiber per serving on the food label. Products such as cereal, oatmeal, crackers, pasta, and breads offer more than 3 grams of fiber per serving. Remember as you increase your fiber intake increase your fluids as well. Next week I will focus on foods high in antioxidants and their benefits for cancer prevention.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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By attending a Relay for Life event you’ll have the opportunity to do more than just raise awareness and money for cancer research. You’ll also be able to enroll in an important new study that promises to shed light on many of the factors that influence how cancer develops and why. The American Cancer Society will be recruiting 500,000 people to take part in a long-term study of lifestyle and cancer called the Cancer Prevention Study-3 , or CPS-3 for short. Participants will answer periodic questionnaires...
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Have you ever wondered how much your environment influences your eating habits? Do visual cues prompt you to eat more? Do your family or friends play a role in your eating habits? Bigger plates, warehouse-style shopping, keeping foods in plain sight are all ways that we tend to set ourselves up for eating and snacking more, which results in weight gain over time. These fascinating insights are shared by Dr. Brian Wansink in his book called Mindless Eating - Why we eat more than we think.
And, now we're down to reading the final chapters of this book. Dell, our discussion leader has been sharing her thoughts each week and tomorrow you'll have a chance to discuss the book live with Dell and other readers. We're getting ready for our Live Chat, scheduled tomorrow, Tuesday, August 7, at 3 p.m. ET. Just sign in to Ignite and on the home page, click on the Live Chat link at 3 p.m. ET.
Even if you have not read the book, you'll be able to gain some useful tips on improving eating habits and staying away from traps that make us eat more than we want to. Join us and participate in the Live Chat --- you will be entered into a random Sweepstakes drawing to win a $20 gift certificate to Wholefoods.
See you there!
PS: See attached rules for the Sweepstakes
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If you were asked which is more likely to give you lung ancer, inhaling polluted city air daily, or smoking a pack of cigarettes a day, what would you say? According to a telephone survey conducted by the American Cancer Society, most of us either think pollution is more likely to cause lung cancer, or we don’t know which is worse. Unfortunately, both answers are completely at odds with decades of scientific evidence - cigarette smoking the number one cause of lung cancer and is responsible for approximately...
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Participate in a Relay for Life event and join more than 3.5 million people who are dedicated to eliminating cancer in our lifetime. In more than 4,800 communities, teams of families, friends and coworkers join together to CELEBRATE the lives of those who have battled cancer, REMEMBER those lost and FIGHT BACK against the disease. Relay For Life is a fun-filled overnight event designed to celebrate survivorship and raise money for research and programs of your American Cancer Society. During the...
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I am a big fan of useless knowledge. I love to learn new things and I feel that some day, one of the random facts that I have learned will come in handy (like when I go on Who Wants to be a Millionaire). So for this Fun Friday, I found some random facts to refresh your mind - and even make you more interesting at your next dinner party.
 Bamboo can grow up to 36 inches in a day and during its peak season is the fastest growing
plant in the world.
The only letter not appearing on the Periodic Table is the letter “J”.
In the movie, Pulp Fiction, all of the clocks are stuck on 4:20.
Rhode Island is the smallest state with the longest name. The official name, used on all state
documents, is "Rhode Island and Providence Plantations."
Vincent Van Gogh only sold 1 painting his whole life – and it was to his brother.
1 in 5,000 north Atlantic lobsters are born bright blue.
July is National Hot Dog Month, and according to the National Hot Dog and Sausage Council
(yep…there is such a thing), Americans will eat over seven billion hot dogs between Memorial
Day and Labor Day.
Do you have an interesting fact to share? Add a comment below and tell us.
Justin - A Lumen
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Everyone has a busy schedule these days which can make finding time to exercise a challenge. The goal would be to find time to work on flexibility, cardiovascular, and strength during the course of a week. Let’s focus first on finding time to fit in cardiovascular exercise. Aerobic exercise includes walking, jogging, and any other continuous exercise. It does not always need to be structured such as walking on a treadmill or riding the exercise bike. Walking to and from the bus stop or parking far...
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So did you get your training and nutrition program underway? Have you had a chance to try an electrolyte replacement drink?
Once you set up your training program you can begin applying the nutrition principles discussed in the previous two Label Review blogs – Foods for Long Distance (Endurance) Training and Training Fuel for Short Events.
Remember to plan for small meals and snacks every 4-5 hours to keep the body fueled and energy levels high. Include carbohydrates and protein at each meal and snack. Choose high fiber carbohydrates such as, whole grain bread, whole wheat pasta, and brown rice.
Stay hydrated on a daily basis by consuming 64 oz of fluid daily. Don’t forget to eat a carbohydrate snack before each workout followed by a protein/carbohydrate meal post workout. Bring along an electrolyte replacement drink to consume during training sessions lasting more than one hour.
Include a carbohydrate snack for training sessions lasting longer than one hour as well. Stay well rested and avoid alcohol, which can be dehydrating and hinder performance as well as recovery.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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