Will increasing physical activity lower cancer risk?



A Do-Anywhere, 15-Minute Fat-Blasting Workout

Yes. People who get moderate to vigorous levels of physical activity are at a lower risk of developing several cancers, including those of the breast, colon, and endometrium (lining of the uterus), as well as advanced forms of prostate cancer. For some cancers, this risk is lowered whether or not the activity affects the person’s weight.

Data for a direct effect on the risk of developing other cancers is more limited. Even so, physical activity is a key factor in reaching and staying at a healthy body weight, and being overweight or obese has been linked with many types of cancer. Physical activity is also helpful in lowering the risk of heart disease, diabetes, and other diseases.

6 Steps To Lower Your Cancer Risk

acsCouple riding bikes in countryside

6 Steps to Help Lower Your Cancer Risk

Cancer is often unpredictable, but there are things everyone can do to help reduce their cancer risk or improve their chances of beating the disease if they do get it. What’s more, some of those same behaviors can also help lower your risk for other serious diseases, and boost your odds of living a longer, healthier life.

1. Get regular cancer screening tests.
Regular screening tests can catch some cancers early, when they’re small, have not spread, and are easier to treat. With cervical and colon cancers, these tests can even prevent cancer from developing in the first place. Talk with your doctor about the tests for breast, cervical, colon, lung, and prostate cancers.

2. Get to and stay at a healthy weight.
Being overweight or obese is a risk factor for many cancers, including breast, colon, endometrium, kidney, esophagus, and pancreatic cancer. You can control your weight through regular exercise and healthy eating.

3. Exercise regularly.
Physical activity has been shown to lower the risk of several types of cancer, including breast, endometrium, prostate, and colon cancer. It also reduces the risk of other serious diseases such as diabetes and heart disease.

Adults should get at least 150 minutes of moderate-intensity activity (equal to a brisk walk) or 75 minutes of vigorous activity (makes your heartbeat and breathing faster, and makes you sweat) each week, preferably spread throughout the week.
Kids should get at least 1 hour of moderate- or vigorous-intensity activity each day, with vigorous activity at least 3 days each week.

4. Eat a healthy diet.
Studies show that eating a lot of different vegetables and fruits, whole grains, and fish or poultry is linked with a lower risk of developing certain cancers. On the other hand, eating more processed and red meat is linked with a higher risk of developing certain cancers. The American Cancer Society recommends:

Eating at least 2½ cups of vegetables and fruits each day
Eating less red meat (beef, pork, and lamb) and less processed meat (bacon, sausage, luncheon meats, and hot dogs)
Choosing breads, pastas, and cereals made from whole grains instead of refined grains, and brown rice instead of white
Eating fewer sweets

5. Avoid tobacco.
Tobacco use in the US is responsible for nearly 1 out of every 5 deaths — about 480,000 early deaths each year. About 80% of lung cancer deaths and 30% of all cancer deaths are caused by tobacco use.

If you don’t use tobacco products, don’t start. If you do, quit. For help, visit cancer.org/quitsmoking, or call the American Cancer Society at 1-800-227-2345.

6. Limit alcohol.
Research has shown that alcohol can increase your risk for certain kinds of cancer, including breast, mouth, throat, voice box, esophagus, liver, colon and rectal cancer. The more alcohol you drink, the higher your risk.

Men should have no more than 2 drinks a day and women no more than 1.
One drink is equal to about 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

Be Safe While Running and Walking This Season -The RunSafer Way!


Time and Time again we read headlines about runners, joggers, and walkers being assaulted while out exercising. RunSafer is a program created by Two-Time Olympic Distance Runner and Black Belt in Brazilian Jiu Jitsu, Todd Williams. This one hour session will teach you safety techniques and tips to help protect yourself in a dangerous situation.


How Sugar Affects Brain Health


how sugar affects the brain








It is estimated that as many as five million Americans age 65 and older may have Alzheimer’s disease. Alzheimer’s disease is the most common cause of dementia among older people and it is the sixth leading cause of death in the United States. The direct cost of caring for those with Alzheimer’s is estimated at $214 billion with 1 in 5 of those dollars coming from Medicare.  This disease is clearly a major public health concern. The good news is, there is sufficient evidence to support that the adoption of a healthy lifestyle can help to prevent the development of dementia and Alzheimer’s disease.

Alzheimer’s disease has been commonly referred to as Type 3 Diabetes Mellitus or brain diabetes. Discovered in 2005 at Brown University Medical School, Alzheimer’s occurs when protein plaque builds up as a result of elevated blood sugar in the brain. This causes memory loss, improper memory creation, and other symptoms indicative of mental decline.

Just like the pancreas produces insulin so does the brain. This glucose (sugar) acts as necessary fuel to maintain brain function, which is crucial for proper learning and memory. When brain cells do not get enough fuel they begin to die off and lead to diseases such as Alzheimer’s. Researchers have found that insulin receptors in the brain are lower in people with Alzheimer’s disease.

When the body does not use insulin properly, it results in increased blood glucose and in turn, increased insulin production. The body reacts to the constant barrage of insulin by eliminating cell receptors for it, causing insulin sensitivity. A diet high in carbohydrates and refined sugars from foods such as breads, cereals, and pastas, increases the chances of developing insulin sensitivity. Many researchers now consider elevated blood sugar a leading risk for dementia.

Replacing sugars with healthy fats will help stabilize blood sugar and help fuel the brain. Ketones are metabolized in the liver after you consume fats and can be used as the only other source of fuel by the brain. Healthy fats include saturated fat from pasture-raised animals (butter, ghee, cream, tallow, lard, fatty meats, egg yolks, organ meats) and tropical oils (palm, coconut), as well as monounsaturated fats from olive oil and avocados, and small amounts of polyunsaturated fat from eating nuts, seeds, and fatty fish. Try to avoid polyunsaturated vegetable and seed oils made from corn, soy, canola, sunflower, safflower and cottonseed. And strictly avoid hydrogenated oils (trans fat).

These preventative measures are strongly encouraged, especially to middle-aged folks, to reduce the risk of developing Alzheimer’s disease:

  • Stop smoking
  • Exercise
  • Eat a diet rich in fruits and vegetables and fatty fish
  • Avoid becoming obese and diabetic
  • Avoid excessive alcohol intake
  • Treat high blood pressure

Stock your kitchen with the healthy, brain-boosting foods in our online store!

Butternut Squash and Chipotle Chili with Avocado

Butternut-Squash-Chili-225x175This savory, seasonal chili features just a touch of sweetness from the butternut squash and cinnamon seasoning. Serve it up with a few slices of avocado for a dose of healthy monounsaturated fats. This recipe comes to us from Kelsey of Kelsey’s Apple a Day.


  • 2 tbsp. olive oil
  • 1 medium red onion, chopped
  • 2 red bell peppers, chopped
  • 1 small butternut squash (about 1 1/2 lbs.), peeled and chopped
  • 4 garlic cloves, minced
  • 2 tbsp. chili powder
  • 1 tbsp. ground cumin
  • 1/4 tsp. ground cinnamon
  • sea salt, to taste
  • 1-2 chipotle peppers in adobo, minced
  • 1 bay leaf
  • 1 (14-oz.) can fire-roasted diced tomatoes, including liquid
  • 2 (14-oz.) cans low-sodium black beans, drained and rinsed
  • 2 cups vegetable broth
  • 2 avocados, diced
  • chopped cilantro, for garnish
  • chipotle hot sauce, for garnish

Heat olive oil in a large Dutch oven or stockpot over medium-high heat.  Add onion, bell pepper, squash, and garlic and sauté until the onions begin to turn translucent, stirring occasionally, about 10 minutes.

Reduce heat to medium-low.  Add the chili powder, cumin, cinnamon, and salt.  Stir until vegetables are evenly coated, then add the bay leaf, tomatoes, beans, and vegetable broth.  Cover and simmer for one hour, stirring occasionally.  Taste for spice level and adjust, as needed.

To serve, remove bay leaf, then ladle into individual bowls and top with avocado and cilantro.  If desired, spice it up with some chipotle hot sauce.

Nutrition Information

Butternut Squash and Chipotle Chili with Avocado

Servings per Recipe: 6

Amount per Serving

Calories:  397

Calories from Fat:  173

Total Fat:  19g

Saturated Fat:  4g

Cholesterol:  0mg

Sodium:  721mg

Potassium:  952mg

Carbohydrates:  49g

Dietary Fiber:  16g

Protein:  11g

Sugars:  8g

Vitamin A:  292%

Vitamin C:  144%

Calcium:  15%

Iron:  33%