If you’re getting more physically active in the New Year for good health and lower cancer risk, it’s important to get enough lean protein in your diet. Our Health-e-Recipe for Stuffed Chicken Breasts can help you do that.
This recipe uses a simple technique to add flavor to a protein-rich chicken dinner. Instead of just draping the chicken breasts with red bell peppers, we mix peppers with scallions and a little cheddar cheese, Greek yogurt, lemon juice and hot sauce. This mixture gets stuffed inside the chicken breasts and infuses them with a delicious flavor bonus.
Getting enough protein is important for building and maintaining your muscles and bones, along with keeping your cells healthy. If you are limiting your cooked red meat to no more than 18 ounces per week as AICR recommends (along with avoiding processed meat) for lower cancer risk, choose fresh fish, chicken and turkey plus healthy plant proteins, such as beans — including soy — and nut spreads.
When you get 30 minutes or more of moderate physical activity each day, health experts recommend daily totals of 46 grams for nonpregnant teenage girls and women; and 52-56 grams for teenage boys and men.
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We’ve all heard the advice to find ways to be more active during the day: Take the stairs instead of the elevator; park in a spot far away from the store entrance to walk a little farther; or get off the bus one stop early and walk to your destination.
While it is relatively easy to make these changes, do you ever wonder if they really make a meaningful difference for your health? I know I do. I always take the stairs, but it just doesn’t feel as important as putting on my sneakers and heading out the door for a planned brisk walk or run. Turns out it is.
A new study published in the American Journal of Health Promotion reminded me that literally every step I take during the day really does make me healthier.
The study’s results showed that people who met the physical activity guidelines (at least 150 minutes of moderate physical activity per week) had similar health outcomes regardless of whether they achieved it using a structured exercise approach (10 minutes or more of exercise at a time) or an active lifestyle approach (less than 10 minutes of exercise at a time). The authors looked at several positive health outcomes associated with activity, such as total cholesterol, blood pressure, and waist circumference. Continue reading
To celebrate National Fiber Focus Month, we have a terrific easy recipe: Baked Apple Sauce. With four grams of fiber in just 1/2 cup, this low-calorie and delicious homemade mix can accompany breakfast, lunch or dinner for a boost of cancer-fighting fiber.
You’ll warm up any chilly winter day by heaping at least three kinds of cored apples into a heavy, wide baking dish and cooking them for just over an hour. Add a jot of cinnamon and a little honey, stir and you have a succulent sauce. Try it with other fiber-rich foods like whole-grain pancakes or oatmeal or cooked butternut squash. Applesauce always tastes great with poultry or a lean pork chop, too. By itself, it’s a tasty dessert or snack.
Eating plenty of dietary fiber – 35 grams per day is recommended for adults – is known by researchers to lower risk for colorectal cancer. And apples contain quercetin and other protective phytochemicals. So dig into this Health-e-Recipe and enjoy.
For more delicious cancer-fighting recipes, visit www.aicr.org.