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What To Eat, Do (And Not Do) To Prevent Cancer

When it comes to the question of whether you'll get cancer, it often seems that your fate is a mysterious combination of factors beyond your control. We all know someone who smoked, drank and ate bacon every day yet escaped a diagnosis. And far more disheartening, we also know people who lived a virtuously healthy life only to develop the disease. Add to that the confusion over what actually is the right way to avoid the Big C. In fact, three in four people believe there are so many recommendations about preventing breast, colon, lung and other cancers that it's hard to know which guidelines to follow.

The area that probably generates the most debate? Knowing what to eat. There is such an abundance of contradictory studies about food and cancer that it's nearly impossible to consider any one definitive, let alone keep them all straight. So how do you sort through myriad studies, complete with caveats and exceptions? Well, you don't, because we did it for you. SELF went to the experts and scrutinized the latest research to summarize the best cancer-fighting eating advice so far. We also looked at the news on other lifestyle factors such as stress and exercise to generate a guide that can help cancer-proof your body from head to toe. But first, a list that tells you what to forgo and what to fill up on. Let's eat!

Three foods to feast on frequently
Cruciferous veggies Broccoli, brussels sprouts, cabbage, cauliflower and kale are all cancer-fighting stars in the produce department, and several studies have linked them to a lower risk for colorectal, lung and stomach cancers, says Lawrence Kushi, Sc.D., associate director for epidemiology at Kaiser Permanente in Oakland, California. Plus, research from Michigan State University in East Lansing found that those who ate raw or lightly cooked cabbage and sauerkraut more than three times a week were 72 percent less likely to develop breast cancer than those who had 1.5 or fewer servings. Experts suspect vegetables such as cabbage contain chemicals that turn on your body's natural detoxifying enzymes, Kushi explains.

How much to eat

You can't have too much, but five weekly half-cup servings is a reasonable goal.

High-fiber anything

Fiber's ability to keep things moving appears to have a protective effect not only on the colon (no surprise) but also on the breasts. Researchers in Sweden followed more than 61,000 women and discovered that those who consumed more than 4.5 servings of whole grains daily had a 35 percent lower risk for colon cancer. Because fiber speeds the passage of stool through the colon, cells have less exposure to potentially carcinogenic waste. Roughage may also sop up excess estrogen and insulin, two hormones linked to breast cancer.

How much to eat

Aim for 25 grams (from food) a day. A half cup of a high-fiber cereal, such as All-Bran or Fiber One, can provide about half your daily dose. Beans, whole-grain breads with added fiber, fruit and veggies can help get you there, too.

Foods rich in vitamin D and calcium

Your breasts and colon may get protection from this vitamin/mineral combo. Scientists who reviewed 10 studies found that those who consume high amounts of dairy products have a lower risk for colorectal cancer, likely because of calcium's protective effect, according to a report in the Journal of the National Cancer Institute. The two nutrients may also help ward off early breast cancer by suppressing the effects of hormones.

How much to consume

Women under 50 need 1,000 milligrams of calcium and at least 400 international units of vitamin D a day. Fortified milk and orange juice are good sources of both.

Two foods to enjoy often
Tomatoes and berries There's a bit of evidence that tomatoes and tomato products may reduce the risk for gastric, ovarian, pancreatic and prostate cancers. The theory: Lycopene, which gives tomatoes their red color, may help prevent cell damage. The research, however, is far from proven. "It is one thing to show effects in tissue culture, and another thing to demonstrate conclusively that these effects translate into real health effects in people," Kushi says. Still, these foods are absolutely healthy, so SELF says, Eat them!

Berries, too, have their share of fans, but evidence of their anticancer benefits is still being gathered. Certainly, strawberries, raspberries and blueberries are rich in antioxidants, which protect against cell damage. But as with tomatoes, it's not clear if the findings hold up in the real world. Again, this is not a time to wait for the science to catch up—consuming a variety of fruit and veggies will always be good for you.

How much to eat

Make berries and tomatoes a part of your nine fruit and veggie servings a day. Sneak in extra amounts by tossing some berries on your cereal or ordering a little extra sauce for your pasta.

Three foods to cut back on
Red and processed meat Still reluctant to trade your hot dog for a not dog? You may want to reconsider. Studies have found a strong connection between colon cancer and processed meat such as hot dogs and cold cuts, as well as beef, pork and lamb. The stats are pretty convincing: Women who ate approximately 1 ounce of processed meat (about one slice of bologna) two or three times a week for a decade were 50 percent more likely to develop colon cancer; eating only 2 ounces of red meat a day long-term can increase the odds of rectal cancer by as much as 40 percent, according to a large study in The Journal of the American Medical Association. Colon cancer isn't a carnivores-only concern. Women who downed 1.5 servings of meat a day had nearly twice the breast cancer risk of those who ate fewer than three servings per week, according to a study in the Archives of Internal Medicine. One possible reason? Carcinogens are created when meat is cooked at high temperatures as well as when it's processed with substances such as nitrates.

How much to eat

Think of meat as a side dish, Kushi says. Stick to less than 3 ounces of red meat a day, and avoid charring as much as possible.

Alcohol

Disconcerting news for drinkers: Imbibing alcohol increases the risk of developing breast, colon, esophagus, mouth and throat cancers. "Alcohol is one of the few dietary factors showing a clear and consistent relationship with breast cancer," Kushi says. If you're wondering why total abstinence isn't encouraged, the reason is twofold: "We recognize that a little bit of alcohol reduces risk for cardiovascular disease," Kushi says. Plus, there's nothing wrong with enjoying life!

How much to down

It's safest to limit yourself to a drink a night, max—and less if you have a significant risk for breast cancer. Because binge drinking may have other negative health consequences, no divvying up your seven drinks over two days instead of seven. (We asked.)

Fats

Although experts agree that maintaining a diet low in saturated fat is smart all around, the research linking fat and cancer is controversial. Still, there is evidence suggesting that keeping fat intake low may offer some breast cancer protection. When researchers from the National Cancer Institute in Bethesda, Maryland, followed nearly 189,000 postmenopausal women for four years, they discovered that the chance of developing breast cancer was 15 percent higher among women whose diets were 40 percent fat versus those that were 20 percent.

How much to eat

No more than 30 percent of your calories should come from fat. That's about 60 grams of fat for women eating 1,800 calories a day. And because saturated fat plays a huge role in heart disease, try to get most of your fat from healthy sources such as avocados, fish, nuts and olive oils.

One food to watch carefully
Soy Soy is generally good for you, but its exact relationship with breast cancer is still being sussed out. Studies in the lab show that breast cancer cells proliferate when exposed to isolated soy compounds, most likely because soy contains plant-based estrogens, Kushi says. In the body, however, "these same phytoestrogens seem to be related to some reduction in risk." How much to eat About 20 grams or less daily. You'll be in the healthy range with a cup of tofu, three quarters of a cup of edamame, about half a cup of tempeh or a quarter cup of soy nuts.

Protection in a bottle?
"The best way to get your vitamins is with food," says Larry Norton, M.D., medical director of the Evelyn H. Lauder Breast Center at Memorial Sloan-Kettering Cancer Center in New York City. "God put more good things in an apple than I know about," he says. But the one exception may be vitamin D. Women who took nearly three times the recommended amount of this nutrient, as well as about 1,500 milligrams of calcium, reduced their cancer risk by 77 percent, according to a study in The American Journal of Clinical Nutrition. For now, get at least 400 international units a day. Fortified milk and orange juice are good sources, but ask whether a supplement can help you make up the difference. 

Reprinted from Self.com

 

How Do YOU Handle Change?

The ability to be flexible is key

How well do you handle change as an entrepreneur? Change can be sometime difficult, especially if you weren’t expecting it.  Are you responding expeditiously to the social, environmental and technological changes that can affect your bottom line?  The most successful entrepreneurs not only embrace change, they actively seek it out knowing that greater fulfillment, success and growth is obtained when you can adapt to an ever changing market. 

So, what do you do if you experience change in your business or personal life?  

Perhaps you've grown from a one-person office to managing a staff of five or maybe one of your largest clients just announced that they no longer need your services. Whether large or small, sudden or planned, change is change!

As a former entrepreneur of a successful building maintenance company, I remember having to deal with a few situations where I needed to make quick and fast decisions. Though frustrating, I was able to look at each situation and make sound business decisions based on my evaluations. By doing this, I made a positive change in my operations which benefited my company and employees.

Some business owners find it difficult to adjust to change. Older business owners are reluctant to adapt to new technology or even new internal changes that could help increase sales and growth. As a project director and business consultant of a non-profit organization who help women and men achieve self employment, I have witnessed many small business owners who were reluctant to change. For example, for the past twenty years, Client A has written his invoices by hand, which takes hours upon hours of staff time.  Client B mails over 300 monthly newsletters to clients via snail mail costing several thousand dollars yearly.     

Do you think Client A could benefit from investing in a computer and software accounting system such as QuickBooks or Quicken to manage his business?  By adapting a new bookkeeping system, could increase his efficiency, thus, saving him time and money.  Each month, Client B must create a new template, print, fold, label and stamp each newsletter.  Once she mails, it may take 3-5 days before her clients get it.  On the other hand, think how efficient she would be not to mention how much she would save on time and money if she would use an internet based program such as Constant Contact or I Contact to market to her clients.  With the click of her send button, she could have those same e-newsletters reach her clients simultaneously.         

Here are three quick tips to help you embrace change: 
Quick Tip #1: When you are considering change in your overall operations, develop a clear focused vision of the outcome(s) you are striving to reach, and then proceed cautiously to reach your vision and goals.

Quick Tip #2: Embrace positive change and free yourself from processes that don’t work.  You are only hurting yourself and your business.  

Quick Tip #3:  Avoid Stagnation!  Change does not mean that the world is going to collapse around you.  Just go with the flow and see where change will take you. Remember that you control your life so do not let change control you. 

While change can be painful, it is necessary if you want your business to survive in an ever changing world.  In today’s tech savvy business climate, the ability to be flexible is key!

Written for w2wlink.com by Sylvia Browder.

 

Half Empty? Half Full? You Decide

Life Strategy

A few years ago, I had just given a speech for a large corporation and was heading for the elevators when the company’s head of human resources accosted me. “Gail,” she said, “do you remember when we were having lunch earlier today, and you were looking at me so hard?”

“Uh, yeah,” I said.

“Well, I know you were thinking something was wrong with my makeup.”

“What?” I said. “No, I …”

“Yes, I know that’s what you were thinking. I mean, you used to work at a cosmetics company and everything. So tell me — what should I do differently?”

I was flabbergasted. “I was looking at you so hard,” I said, “because I was listening to you so hard. Your makeup looks great. Honest.”

I finally managed to convince her before I got into the elevator that she looked fine, but it wasn’t easy. She was so sure she was right. The fact was, I had been looking at her hard.Her interpretation was that something was wrong — in this case, with her makeup. How often do we come up with interpretations for things that happen or that are said that are absolutely false and usually negative? And then become incredibly unhappy or even angry for all the wrong reasons? We all do it, all the time. Here’s the way it works: Something happens or someone says something — a fact — and, in a heartbeat, we make it mean something: an interpretation. Fact and interpretation get mushed together, and that becomes our “truth” or “reality.” 

We swim in a sea of interpretations. Wars are fought over interpretations. Elections are won or lost, the stock market moves up or down, ordinary decisions in life and work are made, all based largely on interpretations. Look back at your life. Look back to yesterday, to this morning. You called someone, and she didn’t call you back. You emailed someone, and he didn’t reply. Somebody gave you a funny look. What did you make it mean? Usually we make it mean: They didn’t like what I said. They didn’t like how I looked. They didn’t like my recommendation. (They didn’t like my makeup!) They didn’t like me.

It’s amazing how much unhappiness we needlessly cause ourselves by ascribing negative meanings to simple things that happen in our lives. But it doesn’t have to be that way. When we feel like this, we can learn to pause for a split second and ask ourselves these questions: How can I interpret what just happened in a way that gives me energy and propels me forward, rather than dragging me back and making me feel inadequate or frustrated? At this moment, what am I committed to? What am I trying to achieve today? When I worked at Avon (yes, I did work at a cosmetics company for many years), I was scheduled to make a major presentation to my boss one day. On the morning of the presentation, I saw him walking down the hall and gave him a big hello.

“Hey, good morning! How are you doing?” I said.

“Humph,” he said and scowled. That’s all — “humph.”

Uh-oh, I thought. Not a good sign. Maybe he’s mad about something. Maybe he’s mad at me. Maybe he already read my presentation and didn’t like it (we were required to hand it in the night before). Maybe he doesn’t think I’m doing a good job. This is what we do. We draw a conclusion and take it all the way to the most disastrous end we can imagine. Maybe I’m in trouble, I thought.

As the day progressed and the memory of the grunt and the scowl became more vivid, I grew more and more nervous. I even thought of canceling the presentation and sending my boss a note saying, “Sorry to have bothered you. I should have realized what I was going to present wasn’t such a good idea.” We’re so efficient that we douse our own flames to save time and so no one else has to do it.

But I pulled myself together. Wait a second, I thought. What are the facts here? There were only two: I had said “hello,” and he had grunted (and scowled). That’s all. All the rest I had made up. I had made his crankiness all about me and my supposed shortcomings. Hold it, Gail, I told myself. Maybe, just this once, it’s not about you. Maybe it’s about something or someone else. Something totally out of your control. And, anyway, what are you committed to? What are you out to accomplish today? Well, I had the answer to that. My team and I were presenting a major proposal to my boss for the launch of the Avon Breast Cancer Crusade, a fund-raiser for programs all over the country to help women learn about the importance of mammograms and self-examination. We were all passionate about this concept. This was no time to lose courage. It was a time to be bold.

So I decided to make up a different interpretation for what had occurred, one that would propel me forward, not backward. Maybe my boss had gotten some news he didn’t like. Maybe he felt comfortable enough with me and trusted me enough to let me see how annoyed he was. Maybe everything was all right.

My team and I met before the meeting and ran through the presentation one more time. “No matter what happens,” I said, “we can be proud of our work. It’s important. We could help save lives. Let’s go in there and sell it! He’s going to love it.”

Well, we did, and he did. Actually, he was thrilled with it. And, by the way, 15 years later, that program, now led by other impassioned people, has raised hundreds of millions of dollars for breast cancer awareness. It would have been a real shame not to present the idea or to do so poorly or halfheartedly.

And guess what? I found out later that, before I saw him that morning, my boss had just gotten a letter from the IRS telling him he was going to be audited. That’s not the end of the world, but it sure can make a fella cranky.

You might say, “OK, but what if my first interpretation was right? What if the person who doesn’t return my call or email, or who looks at me funny really is mad or upset with me or unimpressed with my idea?”

Well, what if he is? Then you’re right, and you’ll eventually deal with it and move on. But, in the meantime, why make yourself miserable? Why not just go with the positive interpretation? You’ve got nothing to lose except being unhappy.

Most of these instances are not life-threatening or even life-altering, but if you pile up negative interpretations day after day, they can make for a pretty discouraging existence. For sure, difficult and bad things will happen, but you get to decide what they mean. The trick is to interpret life’s events with optimism. Choose interpretations that make your heart sing, that give you the reason and the resolve to pursue your goals. An empowering interpretation is just as valid as a disempowering one. You get to decide what impact life has on you. Make it positive.

Reprinted from Real Simple.com. Written by Gail Blanke.

 

Recharge for Family and Work

Work/Life Balance

Professional women often think, "Vacation—are you kidding? With all these work projects and responsibilities and laundry building up?" Yet, a vacation is probably just what is needed to enhance productivity and creativity at work, as well as better functioning in the family. If you are not sure you need a brief getaway, take this short quiz. Read these statements and count how many of them describe you.

Do I Need a Vacation?

 1. I’m snapping more at my spouse or family.

2. I am not as productive at work.

3. I have been getting more colds, headaches or stomach upsets.

4. At night I feel as though I’ve "hit the wall" and just collapse into bed.

5. My husband and I are living friendly but separate lives.

6. The household looks as though a tornado hit it.

If three or more of these statements apply to you, then you would benefit from a vacation. Here are six tips about how a getaway can help.

Tips on the Benefits of Short Vacations

1. Knowing you are going away increases your effectiveness at work. You get more focused and say no to the less urgent things at work—like going out to lunch or running across town to that new wine store. The prospect of a vacation can also spark better family functioning. Suddenly, mom realizes, for example, that she is doing too many of the family tasks. Preparing for the vacation heightens her awareness that she needs to delegate some of the family responsibilities to her spouse and children.

2. As work and family life get out of control, the stress hormone cortisol compromises health and effectiveness. Bodies need a break from being in overdrive for too long.

3. Brains need a vacation from stress hormones. When there is a work problem, over-concentrating on it blocks out good ideas. The brain repeats a person’s problem-solving habits. Using the same techniques lessens the expression of new solutions. Remember when a "lightning bolt of an idea" hit you while driving, cooking or taking a shower? This phenomenon happens when the brain is freed up to activate other neurons that permit new thoughts. So, try lying on the beach, strolling through a quaint town or bird watching to allow the brain to relax its focus and invite in new plans.

4. Busy professional, married women sometimes short-change their spouses emotionally. Vacations provide time to renew passion and closeness. A refreshed marriage produces the calming hormones that counteract the negative side effects of too many stress hormones.

5. If you include your children on your vacation, you strengthen your relationships with them. When you and your children are having fun is one of the best times to introduce new family rules and responsibilities. During fun times because the brain’s pleasure hormones dominate, they can blunt children’s potential negative reactions to increased tasks and expectations.

6. Brief vacations prompt a family to build a vacation fund by becoming more frugal and wise about spending. For example, each member can ask: "Do we really need to buy potato chips, ice cream or the latest magazine?" At the end of every week, family members contribute their savings to the vacation fund.

Go ahead, take some time to recharge. Everyone will benefit.

This article was written for w2wlink.com by LeslieBeth  Wish.

Are You Afraid of Speaking Your Mind?

Manage Yourself Positively for Balance in Work/Life

Five Keys to Speaking Up About the Things That Weigh You (and Your Relationships) Down
 
In any relationship, issues will inevitably arise from time to time that have the potential to create tension and conflict.  It's not the issues themselves that are the main cause for relationship breakdown but how you go about addressing them. Many of us struggle to effectively speak up about the issues that cause feelings of resent, frustration or downright anger, with the end result that what isn’t talked out gets acted out … in cheap shots, innuendos, moodiness or the "silent treatment." Needless to say, the cost can be profound. Not only will it undermine the mood in your family, friendships or workplace but it can have a serious impact on your emotional, mental and physical health.  

Five Keys for Gathering Your Courage to Speak Up
1.  Tap Your Heart, Box Your Ego
Every conversation provides an opportunity to build or erode trust. As tempting as it may be to make the other person "wrong" in order to make yourself "right," doing so never serves you or your relationship. Your ego’s prime concern is you looking good (or avoiding looking bad). Putting your ego in its box means letting go of your need to play safe or to win your case -- to resort to silence or violence. Instead, reflect on what you really want to achieve for yourself, the other person and the relationship. For instance, do you really want to make your assistant feel inferior or do you want to create a more productive and rewarding work environment? Do you really want to hurt your spouse’s feelings or would you rather build a more loving marriage?

2.  Question Your Own Stories and Listen to Theirs
As human beings we live in stories – about ourselves, other people and the situations in which we find ourselves.  The issue isn’t that we have stories, but rather believing that our stories are “the truth.” The real truth is that you don’t see the world as it is, but as you are. It therefore pays for you to challenge your own stories about a situation and consider alternative perspectives. Be particularly vigilant for “victim” and “villain” stories which leave you free of any role in the circumstances you find yourself in.

Not only can your stories roadblock fruitful communication, but so too can your lack of understanding of others' stories. Taking the time to genuinely listen to and understand another’s story is the single most powerful communication tool there is, as it not only builds trust and respect, but it makes others less defensive and more receptive to your opinions (growing your influence in the process). 

3.  Manage Emotions Starting With Your Own
Like it or not, we human beings are innately emotional creatures. Since we can’t choose not to experience an emotion, we have to learn how to manage them once they arise. Only by doing so can we effectively respond to other people’s emotions or pursue fruitful dialogue with them. 

It begins with self awareness; simply noticing the emotions that you’re experiencing in any given moment: fear, anger, jealousy, hurt. No emotion is “bad” or “wrong”; it is what it is. It’s whether or not our response to that emotion serves us (and those around us) or not that is good or bad. When it comes to speaking up there is nothing wrong with feeling nervous, awkward or completely terrified. In fact, it’s normal. However what doesn’t serve you is when you give these emotions the power to determine whether or not you will address issues diminishing the quality of your relationships. Remember, courage isn’t the absence of fear, it's action in its presence. When it comes to managing others' emotions, don’t descend to their level. If someone is getting furious, be curious. Model the change you want to see in others. It begins with you.

4.   Speak To the Listening
The meaning of communication is not defined by what is being said, but by what is being heard. The only way to influence or persuade someone is to speak to the context from which they are listening. Ways to help you be more effective at this are to:

• Be authentic: If you are feeling nervous just share it. 
• Begin with the “Facts First” and avoid absolutes. You’re guaranteed to offend when you present your opinions as “The Truth”. 
• Tentatively share your opinion or "story" using language that allows for other possibilities, e.g. “It seems to me like …”  
• Stay focused on the future and stay mindful of your highest intention (i.e. keep your ego in check!).

5.  Seek Progress, Not Perfection

Speaking up may never be easy for you, but it will always open the window to more open and rewarding relationships. At times you may stumble as you try to express yourself. Don’t beat yourself up but learn what you can and move on. Regardless of whether you can immediately resolve the issue, at least make a commitment to ongoing dialogue. This alone can ease tension and build trust in your relationship. 

As with everything in life, it is ultimately a matter choice ... your choice! Choosing to be committed to your own happiness and self expression will allow you to find the courage to give voice to the issues weighing you down and standing in the way of your enjoyment of the professional success and personal happiness that you want. Remember, if there is something you genuinely want to say, then chances are there’s someone who genuinely needs to hear it. In conversations, as in life, you are capable of more than you think you are. Get talking!

Written originally for w2wlink.com, by Margie Warrell.