BREAST CANCER: Focus on Prevention If you know your risks, you can start
talking to your doctor about your
ARE YOU AT RISK? According to the American Cancer
personal screening plan. Generally,
Society, studies have shown that a
October is Breast Cancer Awareness higher risk is associated with:
healthy lifestyle can reduce the risk
Month. Are you aware you may be
for some cancers. Do your part to • Age: 55 or older
at risk? Breast cancer is a malignant
prevent breast cancer by making a
(cancerous) tumor originating from • Family history: sister, mother
lifetime commitment to:
cells of the breast. Most of us know or daughter diagnosed with
about breast cancer, but do you • achieve and maintain a breast cancer
know how to detect or prevent it? healthy weight • Genetic abnormality: inherited
Get Yourself Screened • stay as lean as possible without BRCA1 and BRCA2 genes
The American Cancer Society being underweight • Breast density: dense breasts
recommends the following: • get regular physical activity have more glandular tissue than
• Yearly mammograms: starting fat tissue
• limit intake of high-calorie foods
at age 40 (talk to your doctor and drinks • Personal cancer history:
about screening earlier if you’re previous cancer diagnosis
at a higher risk) If you’re overweight or obese, it’s
never too late to lose. Dropping • Benign (non-cancerous) breast
• Clinical breast exam (CBE): even a small amount of weight has conditions: history of fibrosis,
about every three years for health benefits. cysts, infections, lipoma, etc.
women in their 20s and 30s, and
every year for women 40+ Know Your Risk for Breast Cancer Know your risks, get screened and
make healthy lifestyle choices so
• Breast self-exam (BSE): starting There are certain factors that you can protect yourself and have
as early as age 20, women increase our risk for breast cancer, a much better chance of detecting
should become familiar with but having any one of them doesn’t breast cancer early—when it’s
how their breasts normally look mean you’ll get cancer. In fact, easier to treat.
and feel and report any changes many women with more than one
to their doctor risk factor never develop cancer.
Breast Cancer: Are The Amazing Life- Ask the Fresh &
You at Risk? Sustaining Liver Coach Healthy Recipe
Know the Signs and Symptoms of Breast Cancer
Be aware of any change in your breast or underarm area. Early detection is the key to
successful treatment. If you notice any of the following signs, make an appointment
with your doctor right away.
• Lump, hard knot or thickening in any part of the breast
• Swelling, warmth, redness or darkening on any part of the breast
• Change in the size or shape of your breast
• Dimpling or puckering of the skin
• Itchy, scaly sore or rash on the nipple
• Pulling in of your nipple or other parts of the breast
• Nipple discharge that starts suddenly
• New pain in one spot that does not go away
Resources: cancer.org, komen.org
THE AMAZING, can usually 'bounce back' to normal after several
days of rest and clean living.
Those who drink more often don't give the liver a
October is also National Liver Awareness Month, chance to recuperate from the alcohol poisoning,
and a great time to learn about this amazing, life- causing more serious liver damage. In some cases,
sustaining organ. As our largest internal organ, the alcohol abuse can lead to alcoholic hepatitis or
liver can weigh 2.5 to 5 pounds. The health and cirrhosis (scarring of the liver).
vitality of all our body systems depend on the liver,
because it: Maintain good liver health by:
• filters out wastes and other poisons from our • limiting alcohol to one serving (1.5 oz. of liquor,
blood at more than 1 quart per minute 5 oz. wine, 12 oz. beer) per day for women, two
• fuels our cells by breaking down fats, proteins
and carbohydrates and storing them for • eating a healthy, balanced diet rich in fiber and
future use whole grains, fruits and vegetables, protein,
dairy and healthy oils
• recycles iron by breaking down old blood cells
and stores it for when we need it • managing medications by talking with your
doctor or pharmacist about the risks and taking
• produces hormones and proteins the proper dosage
What’s more, the liver is capable of regenerating • avoiding inhaling or touching toxins like
itself if a portion is removed. cleaning products or insecticides
But as powerful as this organ is, it is also delicate • quitting smoking
and can fall prey to diseases that can impact its
vital functions. One of them is hepatitis, which is Taking care of the liver helps this vital organ take
an inflammation of the liver caused by alcohol, care of you. For more information, visit
viruses, drugs and blood exchange with an liverfoundation.org.
Taking Care of Your Liver Resources: webmd.com, liverfoundation.org
One of the main causes of liver damage is alcohol,
even in moderate quantities. If you drink only
occasionally, the damage is temporary and the liver 2
Q I want to start an exercise program. Where do I begin?
Before you begin any exercise program,
make sure your body is ready for the
physical demands of increased activity.
If you are pregnant or have health
concerns, be sure to speak with your
Adults ages 18 and older should aim
for 30-45 minutes of moderate level
cardiovascular activity (like brisk walking)
3 to 5 days per week, in addition to
muscle-strengthening activities (like
doctor before starting a new routine. yoga or weights) 2 to 3 days a week.
Pick something that is appealing to
Next, understand what you want to you so you’re more likely to stick to it.
accomplish and how you’re going to
achieve it. Is it weight loss, better sleep, Because you’re just beginning an
more energy or healthy living? Knowing exercise program, start with what feels
this can help you set realistic and specific good to you and gradually increase
goals, and develop an exercise program your exercise to meet the weekly
that will help you achieve them. recommendations. Once you have
established goals and planned an
Pick a time to exercise that works enjoyable exercise program, lace up
best for you. Whether it’s early your tennis shoes (or pull out the yoga
morning, lunchtime, or evening, this mat) and get moving!
time should be free of distractions.
HALLOWEEN DESSERT CUPS
Try these dessert cups as a mini-indulgence at your next Halloween party. They're sure
AND to be a hit with kids and adults!
Ingredients: • 2½ cups boiling water
• 2 3-oz. pkg. JELL-O sugar free orange gelatin (4 serving size each)
RECIPE • 2 3-oz. pkg. JELL-O sugar free grape gelatin (4 serving size each)
OF THE • 1¼ cups fat free COOL WHIP whipped topping, thawed
MONTH • 1 square BAKER'S semi-sweet chocolate
• 10 plastic cups (6 oz.)
• Decorations, such as bite-size OREO cookies, black shoestring
licorice, worm-shaped chewy fruit snacks and candy corn
Directions: STIR 1¼ cups of the boiling water into the dry orange gelatin in a medium bowl at least 2 minutes until
completely dissolved; pour into lightly greased 8-inch square pan. Repeat with remaining 1¼ cups boiling water and
dry grape gelatin in separate bowl. Refrigerate at least 3 hours or until firm.
CUT gelatin in each pan into ½ inch cubes. Place ¼ cup of the orange cubes in each plastic cup; cover with 1 tbsp.
whipped topping and ¼ cup of the grape gelatin cubes. Top with an additional 1 tbsp. of whipped topping.
MELT chocolate as directed on package; cool slightly. Pour into small resealable plastic bag; seal bag. Cut a small
corner off of the bag; squeeze chocolate over whipped topping to resemble spider webs or other Halloween
shapes. Add decorations as desired. Serves 10.
Nutrition information per serving (1 cup):* Calories: 37, Total Fat: .5g, Saturated Fat: .5g, Cholesterol: 0mg, Sodium: 30mg,
Total Carb: 2g, Dietary Fiber: 0g, Sugar: 1g, Protein: 0g. *Decorations not included in nutrition information calculation.
Recipe courtesy of Kraft Foods.
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reproduced, distributed or displayed in full or in part without expressed written permission by Better You from Blue. OCTOBER 2012