Everyday lifestyle choices can do a lot

    TOPSHAM — As National Breast Cancer Awareness Month, October is a time we often focus on how to give back to help fight breast cancer. But what can you – and the women you love – do to personally fight the disease?
    Everyday lifestyle choices can do a lot to help you stay well and reduce your cancer risk. One-third of cancer deaths each year are attributed to diet, physical inactivity, and obesity, and another one-third are due to the use of tobacco products. While there are breast cancer risk factors you can’t change, such as age and genetics, there are others, like postmenopausal obesity, alcohol consumption, and physical inactivity, which you have the power to do something about.
    The American Cancer Society recommends women (and men) avoid tobacco, maintain a healthy weight, stay physically active throughout life, and eat a healthy diet. It’s also important women see their doctors regularly and have regular cancer screening tests.
    Staying active means engaging in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week for adults, or an equivalent combination, preferably spread throughout the week.
    Eating right means choosing a plant-based diet – at least 2 and one half cups of vegetables and fruits each day, whole grains instead of processed (refined) grains, and limiting how much processed and red meats you eat. Women should also limit themselves to 1 alcoholic beverage a day, as breast cancer risk appears to increase with alcohol consumption.
    Getting screened means having a clinical breast exam every three years for women ages 20-39, and having a mammogram and a clinical breast exam annually for women 40 and older. While cancer screening tests cannot prevent breast cancer, they may help catch the disease early, when it is easiest to treat.
    This October, make a choice to stay well and reduce your cancer risk. You can begin your fight against breast cancer today. Find the tools you need to stay well by calling your American Cancer Society at 1-800-227-2345 or visiting cancer.org.
Healthy Recipe
Pumpkin Oat Muffins
    Pumpkin is filled with beta-carotene, which may protect against cancers and heart disease. Canned pumpkin is almost equal to fresh in nutrients. To make these muffins “tops,” beat them no more than 15 seconds. Overbeating results in muffins that have a tough texture and the possibility of tunnels in the middle.
6 cups oat cereal flakes
2 teaspoons salt
1 cup sugar
5 cups whole-wheat flour
5 teaspoons baking soda
1 tablespoon dried ground ginger
1 tablespoon cinnamon
1 cup golden raisins
2 eggs, beaten
1 15-ounce can pumpkin
2 teaspoons vanilla
1 quart low-fat buttermilk
3/4 cup canola oil
Paper muffin cups
    Preheat oven to 400 degrees F. Line three muffin pans with paper muffin cups. In a large bowl, mix together cereal, salt, sugar, flour, baking soda, ginger, and cinnamon. Stir in raisins. In a separate bowl, combine eggs, pumpkin, vanilla, buttermilk, and oil. Stir until blended. Mix wet ingredients with try until batter just holds together. Do not over mix. Spoon batter into muffin cups (about two thirds full).
    Bake for 17 minutes. Makes 40 muffins.    Per Serving: Calories: 158, Total Fat: 5.0 g
    Editor’s note: This recipe is taken from “Celebrate! Healthy Entertaining for Any Occasion,” copyright 2001 by American Cancer Society. Reprinted by permission.