12 Weeks to a Better You

I spent some time in the last week going through old magazines that I have accumulated and pulled out articles on healthier living, saving money, recipes, activities to do with the kids, and more.  In my upcoming blogs, I plan to use some of this information.

The information for this post was taken from "Feel Your Best EVER!" by Norine Dworkin-McDaniel in the All You:  Health & Wellness, Winter 2013

In Norine Dworkin-McDaniel's article, she outlines an Ultimate Health Challenge 12 week program to help you feel stronger, sharper, happier, livelier and, yes, slimmer.

Week 1 - Amp up your energy

• Worn out?  It's no wonder, with your long to-do list.  Try these simple tips to recharge.
• Get a head-to-toe checkup
• Seek out sunshine
• Work in a walk

Week 2 - Get fit

• The U.S. Department of Health and Human Services recommends getting at least 30 minutes of exercise five days a week.
• Make an effort to schedule for sweat time
• Form a workout group
• Squeeze in exercise on the go

Week 3 - Break a bad habit

• Smoking?  Impulse eating?  Whatever your vice, these strategies can help you quit for good.
• Write a list
• Be patient with yourself
• Secure a sponsor

Week 4 - Eat healthier

• You'll feel more energized and less stressed, and you can lower your risk of everything from colds to cancer.
• Reconsider your carbs
• Cut back on red meat
• Stock up on produce

Week 5 - Be happier

• Everyone gets a little down in the dumps.  Make over your mind-set with these mood-boosting tips.
• Holler when you need help
• See every day as a special occasion
• Pile on praise

Week 6 - Shed stress

• Unchecked anxiety can contribute to a host of ailments, from colds and headaches to heart disease.  Use these steps to achieve inner calm.
• Stick it to anxiety
• Practice saying "I'll get back to you"
• Fit in some fun

Week 7 - Lose weight

• Slow, steady, focused efforts ensure the greatest success.  Here's how to whittle away extra pounds.
• Put portions into perspective
• See yourself slim
• Eat more slowly

Week 8 - Strengthen bones

• Fortify your frame--and ward off fractures--with these stay-well strategies.
• Consume more calcium
• Work out your bones 

Week 9 - Tone up your ticker

• More women die of heart disease every year than from all forms of cancer combined, according to the Cleveland Clinic.  But about 80% of cases can be prevented with key lifestyle tweaks.  Get started with these.
• Suss out your silent saboteurs
• Cut back on trans fats
• Stop smoking

Week 10 - Get sounder sleep

• Perhaps you skimp on sut-eye to get more done in your day.  But that strategy can backfire if you become too tired to tackle your to-do list.
• Turn in by 10 p.m.
• Curb the caffeine
• Take a tech time-out

Week 11 - Boost your brainpower

• Exercising your mind can keep you mentally sharp as you age.  This week focus on getting your brain in tip-top shape.
• Shore up your social network
• Polish off produce
• Get off the couch
• Challenge your mind

Week 12 - Shield your skin

• Flaunt a healthy, youthful complexion with these age-defying tips.
• Slather on sunscreen
• Avoid using soap
• Sleep on the other side

Should you choose to try some of these tips, I wish you much success as you strive to be healthier and happier!  Have a great day!

Surprising Ways to Cut Your Cancer Risk

I was just going through some old magazines and came across an article, "Surprising Ways to Cut Your Cancer Risk" by Norine Dworkin-McDaniel in the May 24, 2013 issue of All You magazine.

I know many people who have battled or are battling cancer.  In my family, there have been several cases of cancer, so I try to find ways to lower my risk of cancer.  In this blog posting, I am going to outline Norine Dworkin-McDaniel's article.

Although breast cancer and ovarian cancers are commonly thought of as women's cancers, there are several other types that are common in women as well.

• Breast cancer - Women's lifetime odds:  1 in 8
• Lung cancer - Women's lifetime odds:  1 in 16
• Colorectal cancer - Women's lifetime odds:  1 in 20
• Uterine cancer - Women's lifetime odds:  1 in 38
• Non-hodgkin's lymphoma - Women's lifetime odds:  1 in 51
• Melanoma - Women's lifetime odds: 1 in 55
• Pancreatic cancer - Women's lifetime odds:  1 in 69
• Thyroid cancer - Women's lifetime odds:  1 in 70
• Ovarian caner - Women's lifetime odds:  1 in 71
• Kidney and renal pelvis - Women's lifetime odds:  1 in 84

Ways to fight cancer every day:

1. Maintain a healthy weight.  Slimming down doesn't have to be a huge production.  Look for simple ways to cut 100 calories per day, and you could lose up to 10 pounds in a year.  Here are some simple ways to start:  Sip regular coffee instead of a sugary coffee drink.  Use 1 tablespoon less oil when cooking.  Have an open-faced sandwich, which requires only one slice of bread instead of two.
2. Exercise regularly.  You don't have to clock 30 minutes at once.  Little chunks of activity add up.  Do jumping jacks, squats, push-ups and crunches for 10 minutes before your morning shower.  Take a brisk 10-minute walk at lunch and march in place energetically for 10 minutes while watching television at night.
3. Quit smoking.  Just cutting back can be helpful.  A Danish study published in the Journal of the American Medical Associaion (JAMA) found that smokers who went from an average of 20+ cigarettes a day to fewer than 10 lowered their lung cancer risk by 27%.  (Quitting entirely is even better, of course.) 
4. Sip sensibly.  Although not drinking alcohol at all can greatly reduce your cancer risk, having one or two cocktails per week seems safe, experts say.
5. Load up on produce.  Just have a vegetable or some fruit (or both) with each meal or snack and you'll quickly get to the daily recommendations (at least 2-1/2 cups) from the American Cancer Society.  Toss some spinach into your morning scrambled eggs, slice up an apple for a snack and choose a salad instead of chips with your sandwich at lunch.  There's no need to nix red meat.  Consuming 18 ounces per week (six 3-ounce portions) is OK, the American Institute for Cancer Research says.

Important Cancer Screenings and When to Get Them.

• 20s
• Pap smear - starting at age 21, get one every 3 years.
• Allover skin check - do it monthly on your own.  Have your doctor or dermatologist check you regularly.
• Clincal breast exam - get one at least every three years.
• 30s
• Pap smear and human papillomavirus (HPV) test - have them every 3 years until you reach age 65.
• 40s
• Mammogram - have one every year.
• 50s
• Colonoscopy - get one every 10 years--more often if you have a family history of precancerous polyps or colorectal cancer.
• Hepatatis C test - have it once if you were born between 1945 and 1965.
• Low-dose CT lung scan - have one if you are 55 or older and a have smoker or have recently quit.

Five powerful cancer-fighting moves to make today

1. Limit sugary drinks
2. Drink more coffee
3. Look into getting an IUD
4. Check for radon
5. Skip the night shift

Thanks to Norine Dworkin-McDaniel for your information in this article.