Choose You Blog

By: Shannon Overton, Manager, Organizational Communications

Until recently I was a self-proclaimed, processed-food, refined-sugar, refined-flour, diet-soda junkie!  I always thought I ate relatively healthy – rarely getting fast food and always opting for low fat snacks – but my pantry was full of processed cereals, crackers, and nutrition bars, and my fridge was full of diet soda. I always had to have my daily sugar “fix”, whether a piece of candy or a cookie.  I began reading about the health benefits of eating unprocessed foods at a point in my life when I often felt tired, and I seemed to catch every virus that crossed my path. I made the decision to choose myself by eliminating processed foods from my diet. When I say processed foods, I mean pretty much anything that comes out of a box, package, or can – including my beloved diet soda.

What did I feed myself and my family? As challenging as it sounds, I started making all of our meals from scratch. My motto became, “If I want it, I have to make it.” I was already cooking dinner most nights of the week and having leftovers the next day for lunch, but breakfast and snacks were the biggest challenges.

With the help of a few online food bloggers, including Deliciously Organic and 100 Days of Real Food, I learned how to cook using unprocessed organic ingredients.

• Instead of tortillas out of a package, I started making my own tortillas with whole wheat flour – they’re not as pretty and round as the store-bought kind, but they sure taste good!

• I stopped buying quick-cooking rice. I never thought about it before, but rice does not come out of the field ready to cook in 5 minutes; it is processed so that consumers can cook it in 5 minutes.

• Instead of processed cereals, nutrition bars, crackers, and pretzels for breakfast and snacks, I quickly learned how to make granola for our morning cereal, and granola bars, a homemade version of Lara bars, and muffins for our snacks.

• Fruits and vegetables also became a “convenient” snack because I no longer had the option of pulling crackers out of a box.

Believe me when I say this process was not easy for me or my family. My husband almost cracked a tooth on my first batch of homemade granola cereal, I had some serious diet soda withdrawals, and my four-year old threatened to go live with a family who had pretzels.

Fortunately, we made it past those initial hurdles, and the health benefits are paying off in a big way! I have not been sick, I have so much more energy and I no longer crave the sugary snacks I used to love. In fact, when I recently decided to give myself a break and indulge in some candy it backfired, and I felt dreadful for hours afterwards. I never thought I would ever be able to say that candy made me feel sick!

By choosing to put myself first and eat healthfully, I ultimately chose to put my family’s health first — and that’s the biggest pay-off of all!

Click and share this blog post on Facebook. Each time you “share” Choose You with friends Sprite Zero donates $1 toward cancer prevention awareness — and your friends learn about putting their health first!  Remember, sharing is caring!

By: Brenda Hamamura, ACS Community Representative, Florida Division

In many ways, my life is perfectly normal. I have been married for 20 years, and have four beautiful and amazing children. But a few years ago, at the age of 48, things took a rather unusual twist when I adopted my grandson, CJ, a premature baby with major health issues. It felt like I was starting all over again.

I hadn’t planned on raising a child in my 50s, but needed to help my daughter, a single mother, who wasn’t prepared or equipped to handle the responsibility. My husband (who is seven years older than me) and I decided to raise him.

I was fine with all of this, of course, until one day, as I sat in my chair, surfing the web and watching television – my daily ritual – it occurred to me that I was 30 pounds heavier than I was when I got married. I hadn’t moved a muscle in any sort of planned exercise program in over six years. I realized I would be 65 years old when my grandson turns 20, and without being in good health, I may not be able to be there for him the way I wanted.

I needed to get up, but didn’t know where to start! As an employee of the American Cancer Society, I stumbled across the Choose You initiative.  I had seen it before, but hadn’t really paid attention. Then, after my daunting realization, a Choose You email reminder seemed to come straight from heaven (or close enough).

I wanted to improve my diet and add exercise, so I opted for the ‘lose weight goal’ and started running. I also made another decision – the year I turned 50, I was going to participate in the Goofy Challenge at Walt Disney World – a series of runs which includes a half marathon (13.1 miles) one day, and a full marathon (26.2) the next.

I don’t turn 50 until May, but I’ve already made it happen! On Saturday, January 7, 2012 I ran the half marathon and the next day I finished my FIRST FULL marathon. Neither of races was easy, and I experienced several hiccups – knee pain, a ton of emotional tears – along the way. Every time I thought about stopping, I would repeat my mantra, “you CAN do this!”

I have NO idea how I got through the last four miles of the full marathon. It was a complete blur, probably because I was looking through teary eyes. Each TINY incline or DECLINE was excruciating! But I finally hobbled across the finish line after 7 hours, 9 minutes and 55 seconds.

I didn’t bring my adopted son to the race because it was at an amusement park (one he had already been to), and he would probably want to go and play. I wanted these few days to be about me. All I did was eat, sleep and run.

They say that when you have kids it’s not about you anymore, it’s about them, and your life becomes more important, but not for the reasons you think. I can honestly say that I returned home to my adopted son with the confidence that I would reach a long-term goal that was newly important to me – to see CJ reach his 20^th birthday.  Both of my parents died in their 60s, and the older I get, the more I realize how young that is. For both of us, I have to make it past that, and I’m taking steps every day to make it happen.

Click and share this blog post on Facebook. Each time you “share” Choose You with friends Sprite Zero donates $1 to Choose You — and your friends learn about putting their health first!  Remember, sharing is caring!

By: Kimberly Wright,Director, Mission Solutions with Health Promotions

I’ll be the first to admit that sometimes the idea of setting time aside for myself makes me feel a little guilty, or even (gasp) selfish. On the increasingly rare occasions when I’m not working, cleaning the house or taking my children from Kung Fu to swim practice, instead of being thrilled at the opportunity to relax, I panic!

“Any time away from kids and work means the ball is getting dropped,” I find myself saying. “There is always something that has to be done!”

And it doesn’t help that when these sought-after breaks do become available, a little monster appears on my shoulder… urging me to pour a large glass of wine, eat an unhealthy snack and ditch my workout.

Here’s what you may find surprising though. For me, the very same things that keep me busiest, also keep me motivated. A simple photograph of my husband and children is a constant reminder of my need to choose myself and ignore that pesky monster. Let me explain.

Eight years ago, I lost my mother to colorectal cancer, a condition that can be prevented in many cases through regular screening. Even though I am an adult, I may never stop feeling like a little kid that misses her mom. I decided to do everything I can to prevent my family from experiencing such a loss unnecessarily.

And one day it hit me. While sitting on an airplane, the flight attendant’s message resonated with a bang. When she said “put the oxygen mask on yourself first before helping others around you” it just made sense – if I don’t survive, how can I help my family?

So now, I make it a point to take time out for me. My husband and I tag team playing chauffeur to our children and making sure their homework is complete. And sometimes, when I know I’ll have the entire house to myself… (shh, don’t tell anyone) I take the day off!

For the sake of my family, I’ve made the Choose You commitment to eat right and stay active. I urge each of you to give yourself permission to make a commitment to you, and take care of yourself just as well as you take care of your family.

Click and share this blog post on Facebook. Each time you “share” Choose You with friends Sprite Zero donates $1 toward cancer prevention awareness — and your friends learn about putting their health first!  Remember, sharing is caring!

Kimberly Wright works with the American Cancer Society health promotions department to help support prevention and treatment programs, but on a more personal level she is a wife, mother of two and active in her community. Staying fit while trying to juggle her career, family and personal time is no easy task, but as a representative of Choose You she says not to be discouraged, there are definitely ways to make it all work.

By Alpa Patel, ACS Strategic Director, Cancer Prevention Study-3

We all know that getting regular exercise is important for preventing disease and lowering the risk of premature death, but once you’ve done your exercise, how do you spend the rest of the day?

I go to the gym at least 5 days a week, but I had a wake-up call when I recently realized that I might actually be an “active couch potato” because after my workout, I spend the rest of my time sitting. That’s a major problem – considering I’m awake for at least 16 hours each day.

I clipped on my pedometer to see how many steps I get in a typical day doing only the basics: waking up, getting dressed, driving to work, taking the elevator to my office, getting up for lunch and a bathroom break, walking to my car, driving home, and sitting on the couch until bedtime. The grand total: only 1,500 steps… that’s less than 1 mile a day!

I knew that couldn’t be good for me. In fact, you may be surprised by the results of my recent study, which found that even though getting exercise is important, how much time you spend sitting – even after your workout – can also affect your risk of death.

The study included over 123,000 men and women and found that men were 17% more likely and women were 34% more likely to die prematurely if they spent 6 or more hours sitting compared to fewer than 3 hours per day. Remaining inactive for long periods of time can alter triglycerides, cholesterol and resting blood pressure, which are biomarkers of obesity, cardiovascular and other chronic health conditions.

I wanted to know how big of an impact small changes could really make, so I decided to do a little test on myself and made 5 simple changes to my daily routine:

1. I walk to my coworkers’ desks instead of sending them an instant message
2. I pace my office during lengthy teleconference calls
3. I take a 15 minute break to go for a stroll after lunch
4. I park at the farthest spot I find in the lot, instead of hunting for the closest
5. I don’t skip all the commercials on my DVR, but use some of the breaks to do chores around the house

Those changes, which took only a few minutes every hour, added up to 5,000 extra steps a day. For most people that amount equals just over two miles (just over 2,000 steps is a mile)!  That, plus my daily workout, put me right in line with the National Institutes of Health’s recommendation of getting least 10,000 steps each day.

If I can do it, so can you!  Tell me, what simple changes can you make today to take get in a few extra steps?

Click and share this blog post on Facebook. Each time you “share” Choose You with friends Sprite Zero donates $1 toward cancer prevention awareness — and your friends learn about putting their health first!  Remember, sharing is caring!

Alpa Patel, PhD is a cancer epidemiologist with expertise in demonstrating the roles obesity and physical inactivity play as risk factors for cancer. She is particularly interested in the health benefits of sitting less & moving more. Patel is currently the strategic director of a nationwide cancer prevention study aimed at understanding the genetic, lifestyle and environmental causes of cancer.

By Linda Tallau, Choose You Contest Winner

Prior to the autumn of 2010, I considered myself a very healthy person.  I was always physically active – a runner and a cyclist who had also just gotten into Zumba. From dawn to dusk, I just could go, go, go! But my health took a frightening turn on September 29, 2010.

While undergoing a routine, annual mammogram, my doctor saw two suspicious lumps in my left breast.  I tried to remain optimistic over the next few days as I went through multiple x-rays, ultrasounds and an MRI. But on a sunny Monday afternoon less than a week later, as I stood looking out my kitchen window, my physician called with the terrible news – I had lobular carcinoma in situ, a condition of the milk glands which puts you at higher risk of developing breast cancer.

I typically bring in the New Year with a bang, but I started 2011 with an exhausting regimen of medical activity.  It seemed as though whenever I started feeling better another treatment was just around the corner.  My energy level was at an all-time low, so I couldn’t do the athletics things I used to enjoy. I had no appetite, so I lost a lot of weight.  Then, to complicate matters even further, another condition led to surgery on my right foot. I needed to wear a brace for the rest of the year.

By the end of 2011 I was tired of being in doctors’ offices, tired of feeling crappy and frustrated that I had gained 20 pounds of additional weight.

Despite it all, I am excited about 2012 and being a Choose You contest winner. I am thrilled to have the opportunity to fly to Los Angeles to train with fitness expert, Holly Perkins. Choosing You is important, but it’s definitely a challenge trying to carve time out for yourself, especially when you’re sick. I must say though, what I went through over the previous year has given me a whole new perspective.

I know it’s a cliché, but it’s true – remaining positive and hopeful helps get you through! I’m Choosing Me this year because it would make no sense to be miserable. I have friends that have survived cancer, and are now cancer free.  But I also admire the true warriors, those that are fighting terminal cancers; who inspire me to “keep on keeping on” and to be thankful for the life I have left to enjoy. That’s something each of us can do, cancer or no cancer.

I was 53 when I was diagnosed, and the disease took me right into menopause. I may not be able to do everything I used to, but I can develop a new schedule starting from this point on.

The two-day training with Holly Perkins helped me develop a strategy to get my fitness routine back on track. There are definitely limitations – my right foot is still healing and because of my breast condition I cannot do a lot of lifting and stretching. But, I’m not letting that hold me back from learning a new routine and getting the year off on the right foot (literally).

Click and share this blog post on Facebook. Each time you “share” Choose You with friends Sprite Zero donates $1 toward Choose You— and your friends learn about putting their health first!  Remember, sharing is caring!

I admit it. I’m kind of a New Year’s “resolution junkie”. I’ve always loved the end of one year and the beginning of another. It’s a time to reflect on the last 12 months, take stock, plan ahead – and get real.

According to surveys, a lot of us feel the same way. Supposedly, about 50% of us will make some kind of resolution.  And likely, those resolutions will be related to eating better, being more active and losing weight.

All lofty goals, of course, but according to those same surveys, only 8% of us will achieve what we actually set out to do and 45% percent of us will have thrown in the towel by the end of January.

We have such high hopes to eat better, we’re so motivated to exercise more, and we so want to live a healthier life. So, why is it so hard, then, to keep the promises we make to ourselves?  According to researchers at the National Institutes of Health, people who consistently maintain a new behavior for 6 to 8 weeks are more likely to be able to continue the effort long term.

Part of ‘getting real’ is figuring out how to set ourselves up for success and make it easier to achieve what we set out to accomplish. Especially when it comes to eating better and being more active, there are some solid steps we can take to help avoid resolution FAIL.

Start small

Be realistic in your expectations and what you expect to achieve.  Take large or long-term goals and break them down into smaller, more manageable goals:  running a marathon may not be a realistic goal, but training for a 5K and building to a 10K might be. 

Be specific

The more specific you are in identifying your goal, the more successful you will be in developing an effective plan of action to achieve it.  Instead of “I want to eat more fiber”, you might start with “I will add 2 servings of fruits and vegetables to my diet each day”.  Rather than “I’m going to walk more”, try “I will walk one more mile each day”.

Keep track

Many studies show that keeping a food and/or activity journal can help keep you on track and motivated. If you set a goal that involves improving your diet, a food diary will give you insight into not only what and how much you consume, but can help you uncover why you are eating when and what you are. You’ll figure out if there are particular times of the day that are challenges for you and whether certain circumstances (or people!) cause you to overeat.

Schedule your workout

Try writing down your planned exercise sessions in your calendar, elevating them to ‘priority status’, just like you may do with other appointments.

Don’t rely on willpower

If you’re trying to eat less sugar but that ‘hot doughnut’ sign tempts you on your way to work, find a different route. If you’ve set a goal to drink more water and less soda throughout the day, keep a pitcher of water close by.  If you are committing to getting up early to work out, save yourself some time by setting out your clothes and shoes the night before so they are ready to go first thing when you roll out of bed.

Temptation is all around us, but being proactive about reducing these temptations and creating an environment that makes it easier to eat better and be more active will help set you up for success.

Set up a support system

Support from family and friends are an important part of making and sustaining healthy lifestyle changes. Begin to think of who is most supportive in your life and who can provide encouragement – and help you hold yourself accountable – along the way.  You might find your friend is better at keeping you motivated and your co-worker might support you best by providing you with creative healthy recipes.  Let your family and friends know how best they can support you!

Reward yourself

Treat yourself for the milestones you achieve What’s important is choosing a reward that is right for you and that helps you continue moving toward your goals to live healthier (like new workout clothes or a bubble bath, instead of chocolate, when you meet your exercise goal for the week).

So, what about you? Are you setting any goals to eat better and being more active this year? How will you set yourself up for success? What challenges do you anticipate? How do you see overcoming them?

Click and share this blog post on Facebook. Each time you “share” Choose You with friends Sprite Zero donates $1 toward cancer prevention awareness — and your friends learn about putting their health first!  Remember, sharing is caring!

Colleen Doyle, MS, RD is a registered dietitian and director of the nutrition and physical activity program with the American Cancer Society. Her research stresses the importance of diet and exercise in managing and preventing chronic diseases. As co-author of the Great American Eat Right Cookbook, Doyle helps you create a culinary menu that’s both nutritious and delicious.

Being proactive about your health is one of the best New Year’s resolutions you can make since many life-threatening diseases can be discovered during regular health checkups. Be sure to ask your doctor about these screening tests.

• Blood Pressure Check – Check at each regular health care visit.
• Body Mass Index (BMI) – Check at each regular health care visit.
• Clinical Breast Exam (CBE) & Mammography – Get a CBE every three years until age 40, then yearly with your mammogram.
• Pap Test – Get one every year from age 20 to 30; at age 30 and beyond, get screened every one to three years depending on the type of test and past results.
• Cholesterol Check – Starting at age 20, get tested every five years.
• ColonScreening – Starting at age 50, get screened every 1 to 10 years, depending on the type of test.

Depending on your family history and personal medical history, you may need some other tests too, or you may need to start screening at a younger age. Talk to your doctor today to find out which screening tests are right for you.

Click to share this tip on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Even if you aren’t watching your weight, you need to watch what you eat. That means reading food packages and labels. The label helps you figure out the amount of nutrients you’re getting and compare one product to another.Readingand understanding food labels is a good step toward healthy eating. But with so many different terms, it can be confusing.

Here’s a cheat sheet that defines some of the terms created by the FDA for food companies to use:

Fat-free (or calorie-free, sugar-free)

The product does not have any fat (or calories or sugar), or so little that it’s unlikely to make any difference to your body.

Low-fat (or low-calorie, low-sodium, low-cholesterol)

The product can be eaten often and you still won’t get more than the recommended amount of fat (or calories, or sodium, etc.)

Reduced-fat (or reduced-calorie, reduced-sodium)

The product has been altered to remove at least 25% of the fat (or calories or salt).

Less fat (or less sodium, fewer calories)

The product contains 25% less of a nutrient or calories than a comparable food.

Light (or lite)

The product has been altered to contain either one-third fewer calories or no more than half the fat of the regular version of this food.  “Light” can also be used when the sodium (salt) content of a low-calorie, low-fat food has been reduced by 50% even if the calorie or fat count is the same.

When looking at labels, another thing to be aware of is how much a serving equals.  You’ll diminish or negate the reduced/less/light benefits if you eat multiple servings at once.  As an example, according to the label on the box, your favorite cereal might be just 80 calories PER SERVING. But read a little closer: How big is a serving? With cereal, it’s normally ½ cup. Now, pour out your usual serving size and measure it. Chances are you’re pouring 2, 3, 4, or more servings into every bowl!

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

We all know that smoking causes a range of health problems, but even though you may fully comprehend that you should quit smoking, having the self-discipline to actually DO IT is another thing.

Your brain may think, “Smokers have an increased risk for lung cancer – and cancer in the mouth, throat, and nose, among other areas.  So I need to quit smoking. In fact, I’ll quit tomorrow! ”

But often, “tomorrow” never comes.

So, here’s a fact that may cajole you into finally taking action … In the U.S. alone, smoking is responsible for nearly 1 in 5 deaths, and about 8.6 million people suffer from smoking-related lung and heart diseases. Those are astronomical and frightening numbers.

But I know that often logic is not what compels us.  So let me try a bribe. If I said to you, “I’ll give you $1,800 if you don’t smoke for 1 year,” would you be tempted to quit?

The brain might say, “Wow, $1,800 is a lot cash.  I could take a killer vacation.  Buy new furniture.  Or pay off bills.”

And your self-discipline might agree.  “Yes, $1,800 is a tangible incentive.  I could quit smoking for $1,800 a year.”

Well, here’s the thing…  If you smoke a pack a day and pay around $5 a pack, $1,800 is what you’ll save each year.

Beyond the savings on cigarettes, quitting smoking could also save you the cost of breath mints, cough drops, and cleaning expenses for your clothes, home, and car. And on top of these savings, you and your family will benefit over time as you avoid the many medical costs from doctor visits and medications associated with the diseases and other health issues caused by smoking or by exposure to secondhand smoke.

If you want to see how much cigarettes are costing you, visit this online calculator developed by the American Cancer Society.

Click and share this blog post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Many restaurants offer nutrition information online or on-site, so take time to research calorie counts before you dine out. If you aren’t able to find nutrition details, look for menu items which are healthier and lower in fat.  Here are some suggestions:

Mexican Food

• Whole-wheat tortillas, corn tortillas, soft tacos.
• Marinated vegetables.
• Grilled chicken.
• Fish tacos (grilled fish, coleslaw that’s light on mayonnaise, chopped tomato, salsa).
• Order whole beans instead of refried beans for lower fat but all the flavor and fiber.
• And of course salsa – it tastes great and contributes to your vegetable count. Salsa has become the best-selling condiment inNorth America, surpassing even tomato ketchup. Salsa is typically low in fat, cholesterol, and calories and is a fun way to add vegetables and fruits to your diet.
• Ask for baked chips or fresh corn tortillas for dipping in salsa.

Italian Food

• Pasta with marinara (red sauce) and vegetables, or try red clam sauce instead. (Skip the cream-based sauces!)
• Chicken cacciatore with tomato based sauce.
• PastaE Fagioli(flavorful pasta with white beans).
• Minestrone soup.
• Crusty bread (but go light on, or skip, the butter and olive oil).
• If you’re at a pizza place, skip high-fat meat and deep dish in favor of flavorful vegetables and thin crust.

Chinese Food

• Order steamed rice instead of fried rice.
• Ask that MSG, salt, and soy sauce be omitted during preparation; then add your own light sprinkle.

Seafood

• “Keep it simple” when ordering fish or seafood. Broiled, boiled, steamed or grilled seafood with lemon or cocktail sauce are tasty and low in fat. Stay away from breading and batters which usually add fat and calories.

Steak Houses

• Order lean cuts – broiled sirloin, tenderloin, or filet mignon.
• Share a regular (10–12 oz.) portion with your dining partner.
• Or select a smaller (6–8 oz.) cut to eat by yourself.

Whether you’re dining out for business or pleasure, restaurants today serve up plenty of tasty options that won’t tip the scales or clog your arteries.

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!