Tips for Breast Cancer Prevention

Tips for Breast Cancer Prevention!


The National Cancer Institute estimates that about 12% of women will develop breast cancer at some point in their lives. The vast majority of these cancers will result at least in part from environmental factors. This is actually good news, as it means that there are choices that women can make that will help to prevent their chance of developing this serious and life-threatening condition.



General breast cancer prevention tips


The application of the basic principles of maintaining good health can help all women to reduce their risk of developing breast cancer. These principles include exercising daily and maintaining a healthy body weight. It’s also best to avoid smoking entirely and to limit alcohol intake.


All women should also strive to get adequate levels of vitamin D, also known as the “sunshine vitamin” because the human body can synthesize it from sunlight. Recent research has suggested that 75% of all new breast cancer cases could be prevented if women simply maintained their vitamin D levels in the optimal range.



Minimizing the risk of getting breast cancer


Some important preventative measures against breast cancer can only be taken by a woman at certain points in her life. For example, younger women should be sure to breastfeed their babies for as long as circumstances permit. Ideally, during a woman’s lifetime she should include at least twelve months of the activity in order to help reduce breast cancer risks.


Women long past their childbearing years can also make choices that limit their chances of developing breast cancer. One of the most important is to avoid the hormone replacement therapy that is commonly prescribed for women after the start of the menopause. The hormone progesterone should be particularly avoided. If hormone therapy is necessary, it should be limited to a period of three years.


Another way to minimize risk is to buy Evista, a prescription drug that is used in post-menopausal women to reduce their chance of developing invasive forms of breast cancer.



Breast cancer prevention foods


Eating a wholesome diet rich in breast cancer prevention foods is another sensible lifestyle choice. Many kinds of fruits and vegetables offer a bountiful supply of the vitamins, minerals, fiber, and anti-oxidants that can help prevent cancer. In fact, studies have shown that women who consume vegetables in abundance can reduce their breast cancer risk by more than 35%.


In general, the fruits and vegetables that offer the most anti-cancer nutrients are those that are deeply or brilliantly colored. Romaine is a better lettuce choice than iceberg, for example, because it is more densely packed with nutrition. This kind of diet can be thought of as “eating the rainbow.” Women should strive to include in their diet as many brightly colored foods as possible, from the dark blues and reds of fresh berries to the deep greens of kale, chard, and spinach.


Another useful cancer prevention food is the herb turmeric, which is commonly used in Indian cuisine and is usually sold in powdered foods. Turmeric contains the active ingredient curcumin, which is able to block certain molecules associated with the aggressive spread of breast cancer cells. Other excellent anti-cancer foods include cabbage, garlic, mushrooms, and cruciferous vegetables such as broccoli and cauliflower.


While nothing in life is guaranteed, hopefully these breast cancer prevention tips can help some women to avoid developing this very unpleasant and potentially dangerous condition.


You may also be interested in our article: Restoring Your Skin, Hair, & Nails After Chemotherapy.

Exercise Ideas for Parents

Exercise Ideas for Parents


Between errands and house work and dinner, it can be quite a challenge for moms and dads to find ways to incorporate exercise into their daily lives.  I think with a little creativity you can squeeze a few extra minutes of exercise here and there into your life, get healthier, and feel better about yourself.  Here are a few ways that parents can get fit and make the most of their free time.


  • Walk Away the Weight – Something as simple as walking can help you reduce stress and lose weight.  For some parents, finding a few minutes to walk in the morning before everyone else wakes up might be ideal.  For others, a brisk walk before lunch with the stroller is their preferred option to get fit.  Whenever you can manage to squeeze in a walk you’ll be glad you did.  Walking is one of the simplest ways to get fit and improve your health.  Plus, I find that it’s a great time to talk with my husband when we walk together and a great time to talk to God when I walk alone.


  • Exercise with the Kids – When I was little I loved riding bikes with my dad.  It was a fun way to bond and experience nature together.  Other options might include a dance game on the Wii or Xbox, backyard volleyball, hiking, or swimming.  Your options are endless, just make sure you don’t let the kids know that they’re exercising!


  • Work Out at the Playground – If you don’t want to do jumping jacks in front of all the other moms you could simply wear weights and increase your movement at the playground.  Walk around the playground or get involved and cross those monkey bars!


  • Make it Fun – This is a favorite of mine!  I love to turn music on and dance.  This is a great way to get an extra little work out when cleaning or when playing with the kiddos.  Another idea is for you and your kid to lay on the floor and pretend you’re riding a bicycle, or that you are a sizzling piece of bacon, or…well, you get the picture!  This is also a good chance to work on their numbers or letters. With both of you laying on your back you can stretch your arms out wide and then clap above you while saying “A” and so on.  There are endless games you can make up and play together!


  • Work out When They Do – This is an idea for older kids.  If your kid takes swimming, dance, or any other scheduled activity see what activities you can do while you wait.  Maybe you could do several laps in the pool while your child has their lesson (if your child isn’t mortified by the idea) or maybe there is a cycling class in the same building as your daughter’s dance class.  Soccer practice?  Go for a quick jog around the field while they practice.  I’m sure there are plenty of ideas you can come up with when you get creative!


What about you?  What ways do you find to exercise after having kids?  I would love to hear your ideas!

Free Health Screening at Sam’s Club Jan. 12, 2013

Sams Check Up


This Saturday, January 12, 2013, from 11 AM-3 PM, Sam’s Club will host five free health screenings at all Club locations with a pharmacy to both members and the public.  These screenings will include free in-Club health tests (which are regularly valued at up to $100!).   This includes: Glucose, Total cholesterol, Blood pressure, Body mass index (BMI) and Vision screening/testing.


Thanks, Freebies 4 Mom!

7 Ways to Exercise at the Office!

7 Ways to Exercise at the Office
In my list of 10 Things I’ve Learned About Blogging my number 6 is to exercise.  Blogging is an insidiously sedentary activity and without exercise it’s easy to put on extra pounds.  For some reason, this year, I’m anxious to find ways to exercise while I work at my computer.  Maybe it’s the many new years resolutions that I’m seeing posted on Facebook, or the fact that I just finished my 6 month journey with Shaklee’s Cinch {now called Shaklee 180}, or maybe I’m just tired of being lazy.  Either way, I’ve done a lot of research on the subject and now I’m sharing it with you in case you want to join me in my weird experiment to use exercise equipment in the office.  Who’s with me?  Here are 7 Ways to Exercise at the Office!exercise ball desk chairExercise BallThe exercise ball also goes by other names such as fitness ball, exercise ball, or balance ball.  It’s made from a thick durable rubber that can easily hold your weight and allows you to do a variety of exercises.  One simple way to use it is to sit on the ball while you work.  I’m thinking that this is a good option for me!  Sitting on it works your core muscles as you maintain good postural alignment.  Check out this awesome exercise ball chair that I found on Amazon!  It’s on sale for $101.99 {marked down from $188.94} with free shipping.  That’s a 46% savings! 


Step elliptical trainer

Elliptical Trainer

This is an elliptical like none other because it fits under your desk.  We sold our elliptical a few years ago to make better use of our space but I do miss it.  This would be a great way to get a little exercise in without really thinking about it.  I could just peddle while I worked. This elliptical trainer is on sale for $87 {marked down from $200} with free shipping on Amazon.  That’s a 57% savings!



Under desk cycle


This is similar to the elliptical that rests under your desk but instead of an elliptical motion it moves like a bicycle.  If you put it on top of your desk you can even use it to work out your arms.  However, I wouldn’t recommend this unless you work form home.  You might get made fun of. : )  This adjustable height cycle is on sale for $35.99 {marked down from $60} with free shipping from Amazon.  That’s a 40% savings!

balance diskBalance Discs
I will probably avoid these because I have no sense of balance…or maybe I should get them to improve my balance?  These balance disks are thick rubber that’s filled with air.  Whenever you’re standing at your desk, say on the phone, you could stand on this ball.  It probably wouldn’t be a good idea to use it while wearing heels though!  This balance disk is on sale at Amazon for $15.30 {marked down from $24.99} and it ships for free with Amazon Prime.
resistance bands
Resistance Bands
I have one of these that I got as a freebie last year from a vitamin company’s Facebook offer.  Resistance bands are made of a durable rubber that has plastic handles on each end.  You can do many stretches with these throughout the day and I need to start!  A resistance band is great for shoulder presses, lateral raises, triceps extensions & other exercises I don’t exactly know the names of.  There are a variety of resistance bands out there but I found this set on Amazon for only $17.99 plus free Amazon Prime shipping.  This set reuses the same handles for all of the different strength resistance bands.
treadmill desk
Treadmill Desk
If you’re pressed for time and aren’t able to go to the gym, you can bring your gym to your office with a treadmill desk.  This apparatus has a workstation complete with space for a laptop, books, phone, and water bottle.  You simply walk at a slow pace as you work.  Hey, maybe your mind will be so distracted by what you’re doing that you’ll forget that you’re exercising!  I’m sure I’m not coordinated enough for one of these and I don’t have a treadmill due to space limitations, but I have to say that I would love to try this and see if I could handle working and walking at the same time!  I love a challenge!  This treadmill desk is on sale at Amazon for $483.77 {marked down from $589} and ships for free!
pedal desk
Pedal Desk
Similar to the treadmill desk, the pedal desk allows you to work on your computer while getting a work out.  With the pedal desk you can cycle to your heart’s content while having your computer at your fingertips.  This isn’t as appealing to me as the treadmill desk but I’d still like to take it for a spin!  This pedal desk is on sale at Amazon for $253.96 {marked down from $289} plus free shipping!


What about you?  What ways have you found to briefly exercise while at the office?