Nutrition & Physical Activity Guidelines for Cancer Prevention

 http://www.eatright.org/resources/national-nutrition-month

March is National Nutrition Month, and this year's theme is "Put Your Best Fork Forward", which acts as a reminder that each bite counts. Making just small shifts in our food choices, can add up over time. In honor of National Nutrition Month, our registered dietitians have been discussing the importance of diet and nutrition for cancer prevention.

Of the more than 572,000 cancer deaths that occur in the United States each year, one-third can be attributed to diet, physical activity habits, and overweight and obesity*. Behaviors such as maintaining a healthy weight, staying physically active throughout life, and consuming a healthy diet can substantially reduce one’s lifetime risk of developing cancer.

Weight Management

• Start with a plan for lifelong health. Focus on the big picture—achieving overall good health—not just short-term weight loss.
• Set healthy, realistic goals. You are more likely to succeed in reaching goals when you make one or two specific, small changes at a time. Track your progress by keeping a food and activity log.
• Practice mindful eating. When eating, try to be aware and in the moment. Don’t multi-task or eat on the go—sit down and focus your attention on eating. Step away from screens (TV, computer, phone) to limit distractions. Slow down and listen to your body’s hunger and fullness signals—it takes your brain about 20 minutes to realize your stomach is full.
• Don't skip meals! Eating regularly throughout the day prevents dips in energy, keeps you alert and focused, and helps prevent overeating at later meals. Try to eat every 3-4 hours.

www.choosemyplate.gov

Healthy Diet

• Include plenty of vegetables and fruit, moderate amounts of whole grains, and plant protein sources like nuts, beans, lentils, and tofu, along with modest portions of fish, poultry, lean meats, and non-fat or low-fat dairy foods
• Eat at least 2½ cups of vegetables and fruits each day. Think of including a variety fruits and vegetables at every meal!
• Follow My Plate guidelines for building meals. Be sure to pay attention to portion sizes!

Physical Activity

• Aim for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of the two).
• Moderate Intensity Activities: walking, leisurely biking, yoga
• Vigorous Intensity Activities: jogging , running, spinning
• Find activities you enjoy! You are more likely to achieve physical activity goals if you look forward to exercising.
• Limit sedentary behavior such as sitting, watching TV, surfing the internet, or other forms of screen-based entertainment.

* Kushi LH et al. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention. CA Cancer J Clin 2012; 62:30–67.

February is National Heart Month!

Cardiovascular disease is the leading cause of death worldwide, accounting for nearly 370,000 deaths per year. February is National Heart Month and now, more than ever, people are turning to their diet to improve their health. The American Heart Association together with the Center for Disease Control and Prevention and the National Institute of Health has identified 7 of the leading health factors that contribute to heart disease and stroke, known as, “Life’s Simple 7.”

• Smoking
• Sedentary lifestyle
• Poor diet
• Overweight/obesity
• Elevated cholesterol
• High blood pressure
• Poor blood sugar control/Diabetes

A heart healthy diet, known as the Mediterranean diet, has been shown to decrease blood pressure, lower LDL cholesterol levels and decrease the incidence of heart attack and stroke. It has also been shown to reduce the risk of cancer, Parkinson’s and Alzheimer’s diseases. The Mediterranean diet emphasizes:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats like olive and avocado oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Enjoying meals with family and friends
• Drinking red wine in moderation
• Getting plenty of exercise

At Food & Friends, our regular and therapeutic diets are modeled after the Mediterranean diet and provide our clients with the heart healthy nutrition they need to thrive. We provide our clients with a variety of plant foods, whole-grain breads, cereal and pasta, a variety of herbs and spices to flavor their food, heart healthy fats and lean proteins like fish and poultry. Small changes every day can have a big impact in the life and health of you and your loved ones!


Sources
1. Healthy Lifestyle: Nutrition and Healthy Eating. Mayo Clinic. Retrieved from: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801?pg=2
2. Heart Disease, Stroke and Research Statistics at a Glance. American Heart Association. Retrieved from: https://www.heart.org/idc/groups/ahamah-public/@wcm/@sop/@smd/documents/downloadable/ucm_480086.pdf

Food & Friends Welcomes Carolyn Schmidt, CFRE, as Chief Development Officer

Food & Friends is pleased to welcome Carolyn Schmidt as Food & Friends' new Chief Development Officer! Carolyn started in December and has already immersed herself in the organization.

“I am very pleased to welcome Carolyn to our organization. Her broad and deep experience in development will create enormous benefit to Food & Friends,” said Craig Shniderman, Executive Director of Food & Friends.

"It is an honor to be joining Food & Friends in such an important leadership role," said Carolyn. "I'm coming from an organization that provides loving homes for children, so the mission of Food & Friends resonates. It's about caring for people who are dealing with a life threatening illness, providing them with something as basic as nutritious meals, a personal connection, and maybe even a hug. I'm excited to be part of something so meaningful."

Carolyn and young volunteers on Family Day

Carolyn has over 29 years of results-driven fundraising and non-profit management experience working for international, national and regional organizations in social services, higher education and literacy. She is joining Food & Friends from SOS Children’s Villages-USA, Inc., where she oversaw major and planned giving. Before SOS, she held leadership positions as Managing Director of Development for Prevent Cancer Foundation, Director of Development for Reading Is Fundamental, and was Director of Operations for Catholic Charities Foundation of the Archdiocese of Washington.

Carolyn is a Certified Fundraising Executive (CFRE) and an active member with the Association of Fundraising Professionals. She believes in cultivating a culture of philanthropy throughout an organization and is committed to fostering relationships with donors who become long-time philanthropic partners. She and her husband live in Arlington, Virginia. She has two adult children – a recent graduate of James Madison University and a student at the University of Mary Washington.

Welcome Carolyn!