March 2017 | #55
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It’s Preventable, Treatable, Beatable®
Colon cancer is the third most common cancer in the United States and
the second leading cause of cancer death. But it doesn’t have to be this
way; through screening, it is one of the most preventable diseases. It’s true – there are a lot of unexpected surprises that can happen in life,
but colon cancer doesn’t have to be one of them. For a future free of colon
cancer, spread the message that there are more than one way to get screened for
this disease. The best test is the one that gets done! Learn more...
Source: Prevent Cancer Foundation
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National Nutrition Month
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March is National Nutrition Month. Knowing what
is considered a healthy diet can be confusing. The USDA Center for
Nutrition Policy & Promotion has provided practical information for
building a healthy eating style.
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Getting Started
Healthy eating starts with learning new ways to eat, such as
adding more fresh fruits, vegetables, and whole grains and cutting back on
foods that have a lot of fat, salt, and sugar.
A change to healthier eating also includes learning about
balance, variety, and moderation.
Aim for balance. Most days, eat from each food group—grains,
protein foods, vegetables and fruits, and dairy. Listen to your body. Eat when
you're hungry. Stop when you feel satisfied.
Look for variety. Be adventurous. Choose different foods in
each food group. For example, don't reach for an apple every time you choose a
fruit. Eating a variety of foods each day will help you get all the nutrients
you need.
Practice moderation. Don't have too much or too
little of one thing. All foods, if eaten in moderation, can be part of healthy
eating. Even sweets can be okay.
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Practicing Mindful Eating
What is mindful eating?
There are three main goals involved with mindful eating:
- Eating when your body is hungry
- Stopping eating when you are full
- Giving yourself permission to eat any foods (unless medical
reasons apply for restricting them)
How is mindful eating different from dieting?
Becoming a mindful eater means putting aside many long-held
beliefs about “bad vs. good” foods.
You will find yourself asking, “What is my body telling me I
need to eat right now” instead of “What is on my diet that I can have?”
Can anyone become a mindful eater?
Yes! Use your body’s intuitive physical cues to tell you
when you are hungry and what foods appeal to you. This allows freedom from any
guilt or shame about your choices. Is your body hungry for popcorn? Have some,
savor it, and listen to your body when it tells you, “I’m full.”
What are some mindful eating strategies?
- Pay attention to your natural hunger and fullness signals
- Take small bites, chew slowly
- Put down your fork and breathe between bites
- Eat in a calm environment away from your computer or screen
What are the benefits of mindful eating?
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Awareness: You pay attention to what and why you are eating.
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Self Control: Once
self-acceptance and self-control are
developed over your decisions about eating, you will overeat less. Eating slowly and mindfully helps resist your urges to snack when you are not hungry.
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Weight Loss: Mindful eaters usually have a lower BMI than those who
do not choose mindful eating as a lifestyle.
Sources: (1) (2)
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Looking for wellness events in
your area? Check our Wellness Events and Community Activity Calendar regularly for new
opportunities to get involved and improve your health! You can find onsite health coaching, webinars, and more.
If
you know of an event or activity in your area, please email us at doa.drb.wellness@alaska.gov.
Webinars
Balance Your Diet and Your Life
Tuesday, March
21, 2017
Want more energy and better
weight control? Ready to start feeling your best? Eating well can help you
achieve these goals and more. Get back to the basics and learn more
about carbs, proteins and fats in the body. Balanced eating is the key to a balanced
life! Register today.
Stress Less, Live More
Begins Tuesday, April 4, 2017
Learn how to manage your stress and start living the healthier life you deserve. The six-week program will help you learn to manage your stress over time to avoid negative effects on your health. Register today!
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This arm and core exercise is simple and effective for training biceps,
triceps, obliques, and hips. You can perform it at home or in the gym.
Try it out...
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Grilled Asparagus and Shrimp Quinoa Salad with Lemon Vinaigrette
Grilling brings out the flavor in fresh vegetables like asparagus. Add shrimp, quinoa, and refreshing lemon vinaigrette, and you have a delicious and quick spring or summer salad.
Get the recipe...
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