The American Cancer Society Healthy Eating and Active Living
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- Newsletter Insert 1: It’s Easy to Add Fruits and Vegetables to Your Diet
- Breakfast
- Mid-morning snack
- Dinner
- Dessert
- Newsletter Insert 4: Enjoy Restaurant Eating Without Calorie Overload
- Ordering tips
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The American Cancer Society Healthy Eating and Active Living Toolkit
2017 
Contents
How to Use the Healthy Eating and Active Living Toolkit The American Cancer Society Healthy Eating and Active Living Toolkit has ideas and resources to help your employees improve their eating habits and physical activity to help them get to and stay at a healthy weight and reduce their risk of cancer. With a variety of communication tactics, such as emails, newsletter articles, social media messages, and quick tips, this kit includes information and resources designed for any size business or organization. As part of the American Cancer Society’s mission to lead the fight for a world without cancer, we are pleased to be working with your company to help your employees reduce their risk of developing the disease. By educating your employees about the steps they can take to stay well by eating right and being physically active, and by creating healthier workplace environments that make it easier for employees to make healthier choices, we can help save more lives from cancer. Please be sure that the American Cancer Society is cited as your source of information when offering the enclosed information to employees. All the content in this document is updated and accurate. Changing the text or content of this toolkit could also change the meaning or accuracy of certain medical content, and is strongly discouraged. Together, we are stronger than cancer. The toolkit is currently available in English only, but the American Cancer Society does offer information about cancer, including prevention, early detection, treatment, and managing side effects, in several languages. The link to Cancer Information in Other Languages is now on the Content Subscription Service page in the Other Resources and Activities section. Visit cancer.org/healthy to learn more about how your employees can make everyday lifestyle changes that help reduce their risk of cancer. Promoting Healthy Eating and Active Living It’s a fact: About 1 out of 5 cancers diagnosed each year in the United States is related to body fatness, physical inactivity, excess alcohol consumption, and/or poor nutrition. Many of us spend most of our waking hours at work, which means the workplace can have a big impact on what your employees eat and how active they are throughout the day. You can help your employees reduce their cancer risk just by asking some simple, but important questions and taking some simple steps.
As an employer, you have a tremendous opportunity to create a healthy workplace that encourages and supports your employees in making good food and beverage choices. Providing on-site food service venues – whether a full-service cafeteria or a vending area – with choices that are lower in calories, saturated fat, added sugar, and sodium is a good start. Encouraging and supporting your employees to eat more vegetables, fruits, and whole grains, and to cut back on less nutritious foods like red and processed meat, fried foods, and sugary drinks will help them feel better, and give them the energy they need to get through their busy days. Healthier employees also mean a healthier bottom line for you. In addition to promoting healthy eating, your organization can also help the American Cancer Society get the word out to your employees about the importance of adopting a more active lifestyle and staying at a healthy weight. Regular, moderate physical activity (such as a brisk, 30-minute walk) has many health benefits, such as: Directly reducing the risk of getting colon and breast cancer, as well as other types of cancer indirectly, by helping with weight control Reducing the risk of heart disease Reducing the risk of developing diabetes Reducing the risk of developing high blood pressure and helping reduce blood pressure in people who already have high blood pressure Reducing feelings of stress, depression, and anxiety, and appearing to improve mood Helping control weight Helping build and maintain healthy bones, muscles, and joints Helping older adults become stronger and better able to move around without falling Promoting worker productivity Your company can use several strategies to encourage and support your employees in living a more physically active lifestyle: Give incentives to encourage employees to be physically active. Rewards could include fitness-related items, such as company-branded activity trackers or gym bags. Encourage individual and team participation in ongoing community-based activities (e.g., recreation or sports leagues). Create a section on your company intranet to highlight employee success stories in being physically active and achieving weight-loss goals. Provide free or subsidized fitness activities on-site or pay for or subsidize costs of off-site fitness club membership. Sponsor company fitness challenges. Support lunchtime walking/running clubs or company sports teams. Offer a health risk appraisal to all employees and follow up with sedentary employees. Keep the stairwells clean and safe, and post reminders to encourage employees to use them. Provide parking locations for bicycles at company sites. Provide showers in case employees want to work out before work or during the day. Allow flexible work schedules so employees can fit exercise into their days. Encourage employees to stand up and walk around at work when possible. Give discounts on health insurance premiums and/or reduce co-payments and deductibles if an employee participates in a specified health promotion or disease prevention program. Consider providing stand-up and/or treadmill desks to reduce employees’ time spent sitting. Encourage walking meetings, and lead by example by holding some of your own. Healthy employees live longer, feel better, are more content and productive, use fewer sick days, and help keep health care costs down. Your organization recognizes that healthy lifestyles are as much a part of workplace time as they are home and leisure time, and you can create a workplace environment that supports healthy lifestyles. By encouraging your employees to adopt a more active lifestyle and follow a healthy diet, your company can take the first step toward creating a healthy workplace. We challenge you to do something great for yourself and the health of your employees! With the information and resources in this Healthy Eating and Active Living Toolkit, you can help your employees lower their risk for cancer, heart disease, and diabetes. Together with the American Cancer Society, your company can help save lives from cancer by improving your employees’ health and well-being, while benefiting your organization’s bottom line at the same time. American Cancer Society Nutrition and Physical Activity Guidelines American Cancer Society guidelines on nutrition and physical activity include: Get to and stay at a healthy weight throughout life. Be physically active. Eat a healthy diet with an emphasis on whole grains, fruits, and vegetables. If you drink alcohol, limit yourself to no more than 1 drink per day if you are a woman or 2 per day if you are a man. Adults: Get at least 150 minutes of moderate activity, or 75 minutes of vigorous activity each week (or a combination of these), preferably spread throughout the week. Children and teens: Get at least 1 hour of moderate or vigorous activity each day, with vigorous activity at least 3 days each week. Everyone: Limit sedentary behaviors such as sitting, lying down, watching TV, and other forms of screen-based entertainment. Examples of moderate and vigorous physical activities:
If you are a man older than 45 or a woman 55 or older and you have not been regularly active or you have any health concerns, talk with a health care provider before you start an exercise program. Regardless of your age, if you have 2 or more of the following, talk to a health care provider before starting a new plan for physical activity: High blood pressure High cholesterol Diabetes
Use of tobacco products A family history of early onset heart disease (a parent, brother, or sister with heart disease before age 65 for female relatives, or before age 55 for male relatives) Staying Motivated
Remember, doing a little something is better than doing nothing. Rather than having general goals like “getting in shape” or “exercising more,” choose specific goals, such as walking 30 minutes on Tuesdays and Thursdays, or doing stretching exercises 5 minutes each morning. The more variety you have, the more likely you’ll be to stick with it. A well-rounded exercise program that includes aerobic exercise, strength training using weights, and flexibility exercises – done regularly in small increments – is key, according to the American College of Sports Medicine. Work fitness into your lifestyle Begin to see exercise as an all-day, everyday opportunity. For example, use the stairs instead of the elevator, walk during lunch, bike to work, or get up from your desk for a quick 10-minute walk a few times during the day. Stand up during conference calls and webinars. Combine fitness with your family chores and activities, such as raking leaves or gardening. Find the type of exercise that works for you People have different preferences for the type of exercise they enjoy. Some people love to walk outdoors, while others prefer to take a group fitness class, or use a workout video at home. Don’t be afraid to try out different options to find the one or two things that you enjoy and will keep you motivated. At the end of the day, the best exercise program is the one you enjoy enough to stick with. Try visualization techniques to help keep you motivated Imagine yourself being in shape and how it would feel. See yourself looking fit. Rather than focusing on feeling out of shape, focus on what you can do with the energy you’ll have after your workout. Build a support system of family, friends, coworkers, and neighbors to help encourage you when your motivation is low Find a buddy who shares similar fitness interests to exercise with. Plan on a 20-minute walk each day after lunch and hold each other to it. Expect setbacks, and prepare for obstacles Time limits, illness, or bad weather will get in the way. Work around them, and move on. If you go off your program, you can always get back on track. Some exercise is always better than none. And remember, use your support system to get you back on the path to your fitness goal. Try changing your eating and exercise habits Writing down and tracking your food intake and physical activity is a great way to better understand your habits and whether you need to change them. Reward yourself Believe it or not, rewarding yourself can help you keep your goals to eat better and be more active! Treating yourself for the milestones you achieve – from eating more fruits and vegetables to not succumbing to the vending machine at work to finally fitting into those jeans you’ve wanted to wear – can help keep you encouraged, motivated, and on the right track. Try to choose non-food rewards, like treating yourself to a massage or buying those new shoes you’ve had your eye on. You don’t want your reward to undermine the progress you’ve made. Email Inserts Quick tips on nutrition and physical activity to include in any email or company newsletter: Stay at a healthy weight throughout your life. Adopt a physically active lifestyle. Eat a healthy diet with lots of vegetables, fruits, and whole-grain foods. Limit your alcohol intake. Doing these things can help reduce your risk of certain cancers, as well as provide other important health benefits. Visit the American Cancer Society® website at cancer.org/healthy to find out more about the steps you can take to stay well. (Source: American Cancer Society) Get at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week (or a combination of these), preferably spread throughout the week. Limit the time you spend sitting, lying down, and watching TV or other screen-based entertainment. Visit the American Cancer Society® website at cancer.org/healthy for more information on fitting more activity into your daily routine. (Source: American Cancer Society) Make exercise work for you. Visit cancer.org/healthy to learn how to choose activities that are right for you, how to exercise for weight control, and how to stay motivated. (Source: American Cancer Society®) Physical activity lowers your risk of heart disease, but many people don’t realize that physical activity can lower your cancer risk, too. Being physically active works in several ways to reduce risk, such as by helping control weight and by influencing hormones. Visit the American Cancer Society® website at cancer.org/healthy for more information on lowering your cancer risk and staying well. (Source: American Cancer Society) Nearly 1 of every 5 cancer cases could be prevented each year if we all did what we know works related to nutrition and physical activity: stay at a healthy weight, eat right, limit alcohol, and exercise regularly. Visit the American Cancer Society® website at cancer.org/healthy to learn more about how you can take these important steps to stay well. (Source: American Cancer Society)
The first step to cooking healthy is to stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Visit the American Cancer® website for a list of foods to keep on hand for fast meals on busy night. (Source: American Cancer Society) What you eat, how much you eat, and how you prepare foods can all affect your weight. Visit the American Cancer Society® website and try these quick entrees for when you’re hungry and in a hurry. (Source: American Cancer Society) Walking 10,000 steps a day is equal to walking about 5 miles. Getting to 10,000 steps might take some effort, but you can do it! Many of these steps will come from those you take each day normally, but adding 30 minutes of activity to your day will help get most people close to their goal of 10,000 steps. Visit the American Cancer Society® website at cancer.org/healthy to learn more about increasing your physical activity and staying well. (Source: American Cancer Society) Swap out soda, sports drinks, and fruit drinks with healthier, no-calorie beverages, like water! Sugar-sweetened beverages are the largest single source of calories in the diets of adults and kids in the US. Visit the American Cancer Society® website at cancer.org/healthy to learn more healthy eating – and drinking – tips. (Source: American Cancer Society)
To help control your weight, choose lower-calorie foods like vegetables and whole fruits and stay away from large portion sizes. Visit the American Cancer Society® website at cancer.org/healthy to learn more about how you can get to and stay at a healthy weight. (Source: American Cancer Society) Newsletter Inserts Newsletter Insert #1: It’s Easy to Add Fruits and Vegetables to Your DietEating lots of fruits and vegetables can help reduce your cancer risk. That’s one reason the American Cancer Society® recommends eating at least 2½ cups of these foods every day. These foods contain important vitamins, minerals, phytochemicals, and antioxidants, and they’re usually low in calories. In general, those with the most color – dark green, red, yellow, and orange – have the most nutrients. Try to work in a variety of fruits and vegetables every day. Trying to visualize ½ cup? A half cup of vegetables or fruit is about half the size of a baseball. Of course, the best way to know for sure is to use a measuring cup. Eating at least 2½ cups of vegetables and fruits each day may not be that hard to do when you add these up during your day: BreakfastIf you usually have cereal, slice a medium or half a large banana on top. Your morning juice counts, too. Try low-sodium, unsweetened 100% fruit juice or vegetable juice. Remember 4 ounces is ½ cup. For an alternative to cereal, pour half a cup of frozen berries into a cup of plain low-fat yogurt. Slice a banana on top or eat it on the run. With more than 1 cup taken care of at breakfast, you’re on your way. Mid-morning snackSnack time is a great time to work in more fruits or vegetables. A single-serving container of applesauce, 5 or 6 baby carrots, or a small orange will add another ½ cup. It’s only the middle of your morning, and you’re more than half way there! LunchWhen you need a quick lunch, try a pita sandwich or wrap loaded with vegetables, or a cup of hearty vegetable soup. Either of these gives you at least half a cup; some will give you a whole cup. Add a small side salad with low-fat dressing, and your count just jumped to more than 2 cups for the day so far. DinnerEven if you only have a few minutes, dinner veggies are easy. Heat canned or frozen veggies (without added salt or sauces) in the microwave for a quick side dish. Microwave a sweet potato and add a teaspoon of butter, a splash of apple juice or a squeeze of lemon, and a light sprinkling of cinnamon and brown sugar. Any one of these will add another cup-size vegetable serving to your day, and now you’re getting more than the minimum recommendation! DessertSavor a frozen treat made from 100% juice or put ½ cup of melon slices, peaches, or other favorite fruit on a toasted whole-grain waffle and you’ve added even more healthy fruits to your day. A splash of maple syrup can add extra flavor. Other tips to help you reach your goal:
Menu ideas and recipes are available on our website and by calling the American Cancer Society at 1-800-227-2345. (Source: American Cancer Society) Newsletter Insert #2: Get Active Inside When It’s Hot Outside In summer’s heat and humidity, exercising outside can feel like working out in a sauna. But, physical activity is just as important during the hot months – and joining the pricey gym down the street isn’t your only option. Consider these ways to stay active inside. Have the urge to run to the shopping mall? Consider going an hour before the stores open and walking a few laps inside the mall. Larger malls often have walking programs so you can easily calculate your distance, and the air conditioning will keep you comfortable. County recreation centers, places of worship, and some schools open their gyms during the summer. Call one near you and see if you might be able to join a half-court basketball game or walk a few laps around the gym. Get moving in your own living room: Turn up your radio and dance with your kids, try a new exercise DVD, or challenge yourself with some jumping jacks or sit-ups. Every little bit helps! If you must exercise outside during the hot summer months, do it early before it gets too hot or wait until early evening when it starts to cool down; be sure to stay well-hydrated; and don’t forget your sunscreen! Visit the American Cancer Society® website at cancer.org/healthy to learn more about having a physically active lifestyle and staying well. (Source: American Cancer Society)
Take a good hard look at what you typically eat each day, and try these tips to build a healthy diet plan for yourself and your family: Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
Limit how much processed meat and red meat you eat.
Eat at least 2½ cups of vegetables and fruits each day.
Choose whole grains instead of refined-grain products.
If you drink alcohol, limit how much you drink.
Visit the American Cancer Society® website at cancer.org/healthy to learn more about eating well. (Source: American Cancer Society) Newsletter Insert #4: Enjoy Restaurant Eating Without Calorie OverloadYou’ll find dozens of ideas here for eating delicious restaurant foods and still eating healthy – but most importantly, remember these 2 tips: If you are going to eat out, think about what you are eating the rest of the day so you can plan well and not blow your “calorie budget.” Have it your way. Restaurants are in the business of serving customers. Don’t be afraid to ask for items prepared the way you want them. When you know you’re going to eat out, think about what foods you’ll choose over the whole day. For instance, plan on a light lunch if you’ll eat out at dinnertime. Try not to skip meals, which may make you overindulge later. And most importantly, don’t show up at the restaurant famished! If you’d like to splurge on a higher-calorie entrée, plan to skip dessert, and commit to sticking to your plan once you’re in the restaurant. And try to avoid all-you-can-eat buffets, which can really test your self-control! Ordering tipsEating out doesn’t have to wreak havoc with a healthy diet. Try some of the following tactics to help make restaurant foods fit into your own eating plan. Order regular portion sizes instead of the jumbo or super sizes that are so common. Try an appetizer, half an entrée, or share a meal with a friend and order an extra side salad. Ask for half your entrée to be wrapped up to go before the food is brought to the table. Order each item separately (a la carte) to get exactly what you want. For example, one chicken enchilada easy-on-the-sauce, side salad, and fruit dessert instead of the #8 enchilada plate with rice, beans, sour cream, guacamole, etc. Learn to spot which dishes are made with lower-calorie cooking methods. Ask your server what ingredients are used. Ask how dishes are prepared and can they can do it your way: grill the chicken, steam the vegetables, bring sauces and salad dressings on the side, put just a dollop of cream sauce on the pasta primavera and order extra grilled vegetables. Ask if you can make healthy substitutions, for instance, a baked potato instead of fries, or a salad or fresh fruit instead of coleslaw. Don’t tempt yourself! Have the waiter remove the bowl of chips or peanuts, or the basket of bread, after you’ve had a small portion. Calories from mindless nibbling can add up before you know it. Don’t sit near the dessert cart! Limit alcohol. It’s high calorie, has few nutrients, and can weaken your will power. Visit the American Cancer Society® website at cancer.org/healthy for more tips to resist overeating when eating out. (Source: American Cancer Society)
Getting your family and friends together for a barbecue is one of the highlights of the summer season, but backyard chefs should beware: some research suggests that cooking meats at very high temperatures creates chemicals (called heterocyclic amines, or HAs) that could possibly increase your cancer risk. You don’t have to give up your grill to stay healthy. You just need to choose sensible foods and use the right techniques. Choose lean cuts of meat and trim any excess fat. Fat dripping onto hot coals causes smoke that contains potential carcinogens. Less fat means less smoke. Line the grill with foil and poke small holes in it so the fat can still drip off, but less smoke is coming back onto the meat. Avoid charring meat or eating parts that are especially burned and black; they have the highest concentrations of HAs. Add colorful vegetables and fruits to the grill. Many of the chemicals created when meat is grilled are not formed when vegetables or fruits are grilled, so you can enjoy them worry-free. They're also naturally low in fat and usually need only a short time over heat to gain terrific smoky flavor. Red, yellow, and green peppers, yellow squash, mushrooms, red onions, pineapple, peaches – all of these grill well and make healthy additions to your plate. Visit the American Cancer Society® website at cancer.org/healthy to get more ideas for eating well and being active. (Source: American Cancer Society) Newsletter Insert #6: Kids: Get Moving! The popularity of electronic media teamed with cuts in school physical education classes and recess time means children don’t always get the exercise they need to stay healthy. In fact, the number of obese children and teens has nearly doubled over the past 2 decades, putting kids at an increased risk for health problems typically seen in adults, like diabetes and high blood pressure. Because overweight kids tend to become overweight adults, this can also increase their risk of cancer and heart disease as they get older. It’s important that kids start living a physically active lifestyle at an early age. The American Cancer Society® recommends that kids get at least 1 hour of moderate or vigorous activity each day, with vigorous activity on at least 3 days each week. Instilling in our kids a sense that being active is the norm – it’s part of what you do every day – can help lead to a lifetime of regular physical activity. It’s important for you to be a role model for the young people in your life. Make sure they see you being physically active. Look for opportunities to encourage young people to be active, even if it’s just a quick game of hide-and-seek or pickup basketball. Limit the amount of time they spend in sedentary activities, such as watching television or playing video games. Even better, spend time together as a family hiking, biking, gardening, skating, swimming, or canoeing. Remember, kids develop habits early in life, and you can help give them a healthy start by encouraging them to get and stay active, and being a good role model for living a physically active lifestyle. Visit the American Cancer Society® website at cancer.org/healthy for more tips on including more physical activity in your children’s lives – and yours. We want to help you stay well. (Source: American Cancer Society)
Whether you’re visiting family or vacationing, with a little planning and organization you don’t have to take a vacation from eating right and exercising. These tips may help you keep your commitment to healthy habits while on the go: Pack healthy snacks. Take a cooler on family car trips, and include healthy snacks like hummus and carrots, sliced apples and peanut butter, and string cheese with whole-grain crackers. For salt cravers, stock pretzels, nuts, and trail mix. Lighten up fast food. You can eat at convenient fast-food restaurants without blowing your diet. Skip fried foods, bacon, cheese, and heavy sauces, and choose grilled chicken, vegetables, and salads, but without lots of cheese and dressing. Exercise. On long car trips, use rest-stop breaks to take walks, run laps, play tag, or do stretches or push-ups. Explore the airport terminal during a long flight layover. At your destination, take advantage of hotel pools and gyms, or exercise in your room each day. Take control. Don’t be afraid to ask for food to be prepared the way you want it in a restaurant. Order dressings and sauces on the side, ask for half portions, or share a whole one. Make smart substitutions, like steamed vegetables or salad for fries. And shop at the supermarket for some of your meals. Pick up fruit, a salad, or a rotisserie chicken to better control fat content and portion sizes. Party with a plan. If your plans include holiday parties or family celebrations, snack on healthy foods before you go, so you’re not starving when you get to the event. When you do arrive, drink a glass of water and mingle with the other guests before heading for the food. Fill most of your plate with fruits and vegetables, leaving just a small space for that special treat. Then, turn your back to the buffet table and focus on having fun, not food. Don’t forget to go easy on the alcohol. Alcoholic drinks loaded with calories, and they also tend to weaken your resolve to eat better. Visit the American Cancer Society® website at cancer.org/healthy to get more ideas for eating well and being active. (Source: American Cancer Society) Newsletter Insert #8: Keep a Food Journal Keeping track of what you eat and drink each day on your smartphone (or in a notebook) is a great way to start making changes in your diet. It not only will give you insight into what and how much you eat, but also can help you uncover why, what, and when you’re eating. You’ll figure out if there are times of the day that are challenging for you and if certain circumstances (or people) make you overeat. You’ll also be able to see if you need to add more vegetables to your days, less sugar to your nights, and if you need to re-think walking past the vending machine on your way to meetings. Be honest with yourself. Write down everything you eat and drink. Don’t wait until the end of the day to fill in your journal. Write things down as you eat them. Be specific: If you ate cereal for breakfast, what kind was it? Did you dip French fries in ketchup? Add sugar or cream to your coffee? Keeping your journal for at least a week will help you identify triggers that may cause you to overeat – or eat – when you’re not even hungry. You may start to see, for example, that every day in the office at 10 a.m., you take a break with coworkers and have a muffin with your midmorning coffee, but you’re not even hungry at the time. You may find out that a stressful day with your kids causes you to reach into the refrigerator; that you tend to snack mindlessly while you watch TV; or that you turn to food when you are bored. When you’re aware of these clues to your eating patterns you can start to change them. And that’s the beauty and benefit of keeping a food journal! Visit the American Cancer Society® website at cancer.org/healthy to get more ideas for healthy snacks and eating well. (Source: American Cancer Society) Newsletter insert #9: Portion Distortion One way to watch your calories – without feeling deprived of your favorite foods – is to pay attention to serving sizes. Many serving sizes, in restaurants and at home, are too large and can add up to extra calories. Use these visuals to help you judge what a standard portion size looks like: ½ cup of vegetables or fruit is about the size of your fist. A medium apple is the size of a baseball. A 3-ounce serving of meat, fish, or poultry is about the size of a deck of cards. A single-serving bagel is the size of a hockey puck. 1½ ounces of low-fat or fat-free cheese is the size of a pair of dice. 1 tablespoon of peanut butter is about the size of the tip of your thumb.
Haul out the measuring cups, spoons, and scales! Do you know what a half cup of pasta looks like on your plate? How much 1 cup of milk fills your glass? How much cereal you typically pour into your bowl? Try measuring for a week or so to get a handle on just what a standard portion looks like in your own plates, bowls, and glasses. (Tip: Cooked foods should be measured after cooking.) Serve appropriate portion sizes, and store the rest for leftovers. Rather than placing serving dishes on your table throughout the meal (tempting you to eat more), serve from the kitchen. Trade in your dinner plate for your salad plate. Serving your meals on the smaller salad plate will give you the illusion of larger portions. Avoid eating directly out of a bag or carton. Think about buying foods packaged in single-serving sizes to help you control portions. While you’re out Eating out can be tricky when you’re trying to cut back on portion sizes, because restaurant portions tend to be 2-3 times larger than standard portions. Lunch portions tend to be smaller; ask for a lunch portion, even if it’s dinner time. Ask for sauces, gravies, dressings, or other toppings on the side, so you can control how much you use. Ask for a “to-go box” as soon as your meal arrives, and pack away half your meal to enjoy for lunch the next day. Split an entrée with a friend. Consider ordering an appetizer and soup or salad as your meal. Visit the American Cancer Society® website at cancer.org/healthy for more tips on how to improve your eating habits. (Source: American Cancer Society) Personal Testimonial: “I Did It!” Someone at your company might be a role model for healthy lifestyle behaviors, such as regular exercise (per American Cancer Society guidelines). Many people have changed their lifestyle behaviors. They’ve lost weight and lowered their BMI (body mass index). Some have become fit by getting more exercise. Consider featuring their success stories in your existing communication channels (e.g., company newsletter and intranet, in the break room, or on a sign posted on an easel outside the elevator encouraging employees to use the stairs). Collect the following information: Name Pounds lost Months at current weight Background history of weight What made the employee decide to change their lifestyle, eat a healthy diet, lose weight, or be more active? How does the employee maintain their current weight/active lifestyle/healthy diet? How has life changed for them since living a healthier lifestyle? Highlight the person’s personal plan, including: o Describe their current exercise and diet regimen. How do they fit exercise or physical activity into their work schedule? o Describe their fitness goals for the year. o What advice can they share about getting into an exercise regimen? o Have they always been an advocate of physical activity? If not, why did they change their attitude toward the importance of exercise? Social Media Messages You can have more energy, feel better, lower your stress level, and reduce your cancer risk by staying active. Visit cancer.org/healthy to find activities to fit your lifestyle and help you stay well. Staying at a healthy weight throughout life; adopting a physically active lifestyle; following a healthy diet with lots of vegetables, fruits, and whole-grain foods; and limiting alcohol intake may help reduce your risk of certain cancers, as well as provide other important health benefits. Visit cancer.org/healthy to find out more about the steps you can take to stay well. Be sure to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week (or a combination of these), preferably spread throughout the week. Limit sedentary behavior such as sitting, lying down, watching TV, and other screen-based entertainment. Visit cancer.org/healthy for information on how you can fit more activity into your daily routine. Make exercise work for you. Visit cancer.org/healthy to learn how to choose activities that are right for you, how to exercise for weight control, and how to stay motivated. While it has long been known that physical activity reduces your risk of heart disease, many people don’t realize that physical activity can also reduce your risk of getting cancer. Being physically active reduces risk in a variety of ways, such as helping control weight and influencing hormones. Visit cancer.org/healthy for more information on lowering your cancer risk and staying well. Nearly 1 out of every 5 cancer cases could be prevented each year if we all did what we know works related to nutrition and physical activity: stay at a healthy weight, eat right, limit alcohol, and exercise regularly. Visit cancer.org/healthy to learn more about how you can take these important steps to stay well.
Being active can reduce your risk of cancer, heart disease, and diabetes. It can also help you maintain a healthy weight and help you stay well. Start living your active lifestyle today. Visit cancer.org/healthy for tips. What you eat, how much you eat, and how you prepare foods can all affect your weight. Visit cancer.org/healthy to learn more about staying at a healthy weight and staying well. Seeing double? In 1960, a bagel size was 2 to 3 ounces. In 2000, the size of a bagel increased to 4 to 6 ounces – twice the standard portion size! Visit cancer.org/healthy to find out more about the importance of portion sizes and a healthy diet. Sugar-sweetened beverages are the largest single source of calories in the diets of adults and kids in the US. Swap out soda, sports drinks, and fruit drinks with healthier, no-calorie beverages, like water! Visit cancer.org/healthy to learn more healthy eating tips. American Cancer Society nutrition guidelines recommend eating at least 2½ cups of vegetables and fruits each day, and choosing whole grains over processed (refined) grains. Visit cancer.org/healthy to find out how easy it can be to include more vegetables, fruits, and whole grains into your daily diet. To help control your weight, choose lower-calorie foods, and stay away from large portion sizes. Visit cancer.org/healthy to learn more about how you can maintain a healthy weight and stay well.
Information: Helping someone with cancer understand their disease The American Cancer Society® is here for you and those you care about through every step of the cancer experience. We are ready to help 24 hours a day, 7 days a week with information, day-to-day help, and emotional support. Here is some specific information you can share with your employees about the types of programs and services we can offer them if they or a loved one is facing cancer.
Day-to-day help: Easing the physical and financial toll of cancer Lodging during treatment – The American Cancer Society Hope Lodge® program provides a free home away from home for cancer patients and their caregivers. More than just a roof over their heads, it’s a nurturing community where patients can share stories and offer each other emotional support. There are more than 30 Hope Lodge locations throughout the United States. Visit cancer.org/HopeLodge to find out if there’s a facility near you. Rides to treatment – The American Cancer Society Road To Recovery® program provides free rides to patients who otherwise would have difficulty getting to their medical appointments. To see if the program is offered in your area, call 1-800-227-2345 or visit cancer.org/roadtorecovery for more information. Help with appearance-related side effects of treatment – The Look Good Feel Better® program teaches women how to cope with appearance-related side effects of cancer treatment. Group workshops are free and led by licensed volunteer beauty professionals (cosmetologists, estheticians, and nail technicians). Skin care, makeup, and hair loss solution techniques and tips are provided in a supportive environment. Information and materials are also available for men and teens. The program is a collaboration of the American Cancer Society, the Look Good Feel Better Foundation, and the Professional Beauty Association. Visit lookgoodfeelbetter.org or call 1-800-395-LOOK (1-800-395-5665) to learn more. Mastectomy and hair-loss products – Some women wear wigs, hats, breast forms, and special bras to help cope with the effects of mastectomy and hair loss. The American Cancer Society “tlc” Tender Loving Care publication offers affordable hair loss and mastectomy programs, as well as advice on how to use those products. The “tlc”TM products and catalog may be ordered online at tlcdirect.org or by calling 1-800-850-9445. And more – The American Cancer Society can also help people find answers to insurance questions, as well as provide referrals to prescription drug assistance. For assistance, call us 24 hours a day, 7 days a week at 1-800-227-2345. We’re here when you need us. Emotional support: Connecting patients with others who have “been there” People with cancer and their loved ones do not have to face the cancer experience alone. They can connect with others who have “been there” through several online programs offered by the American Cancer Society. In addition to helping people find local support groups, we offer the following programs to provide emotional support:
Visit acsworkplacesolutions.com/healthyliving.asp to sign up for the Healthy Living newsletter. Meeting Well is a free planning tool to help companies organize meetings and events with good health in mind. This guidebook offers companies healthy food ideas and suggestions for physical activity that energize meeting participants and demonstrate how easy it can be to live a healthier lifestyle every day. Employees often eat one or more of their daily meals in the workplace. By eating well and being active, your employees will feel better, have the energy they need to get through their busy workdays, and help reduce their risk of chronic diseases, such as cancer, diabetes, and heart disease. Visit acsworkplacesolutions.com/meetingwell.asp to download the Meeting Well guidebook. Directory: content -> dam dam -> Resolution dam -> American bar association adopted by the house of delegates dam -> Chevrolet – the Story of a Global Brand A. Louis Chevrolet and the Legend of Beaune dam -> Embargo until 12/17/12 dam -> October/November 2015 Teacher's Guide Table of Contents dam -> Boston College Athletics Advisory Board Annual Report, 2011-12 dam -> Executive Board of the United Nations Development Programme, the United Nations Population Fund and the United Nations Office for Project Services dam -> Boston College Athletics Advisory Board Annual Report, 2010-11 Download 85.39 Kb. Share with your friends:
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