AlaskaCare Wellness News | March 2017

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March 2017 | #55

National Colorectal Cancer Awareness Month

man hands on stomach

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

National Nutrition Month

healthy chicken dinner

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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Health Tip: Healthy Eating

Salad fork

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.


Practicing Mindful Eating

What is mindful eating?

There are three main goals involved with mindful eating:

  1. Eating when your body is hungry
  2. Stopping eating when you are full
  3. 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?

  • Awareness: You pay attention to what and why you are eating.
  • 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.
  • 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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Wellness Events

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


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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Exercise of the Month: One-Arm Side Push-Up

one arm side pushup

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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Recipe of the Month


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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