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| A facet of the Ciudad De Zamboanga B.R.E.A.S.T. Installation Art (Bra to Raise Early Awareness for Screening and Treatment) by Rameer Tawasil in collaboration with Bra Art from Zamboanga artists, Ciudad Medical Zamboanga staff and partners in the community who donated decorated bras! photo credit: Rameer Tawasil |
The reference for this guideline is from:
Kushi LH, Doyle C, McCullough M, et al. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention: reducing the risk of cancer with health food choices and physical activity. CA Cancer J Clin. Jan-Feb 2012; 62(1):30-67
Achieve and maintain a health weight throughout life.
- Be as lean as possible throughout life without being underweight.
- Avoid excess weight gain at all ages. For those who are currently overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.
- Engage in regular physical activity and limit copnsumption of high-calorie foods and beverages as key strategies for maintaining a healthy weight.
- Adults should engage in at least 150 minutes of moderate intensity or 75 minutes of vigorous -intensity activity each week, or an equivalent combination, preferably spread throughout the week.
- Children and adolescents should engage in at least 1 hour of moderate- or vigorous-intensity activity occurring at least 3 days each week.
- Limit sedentary behavior such as sitting, lying down, watching television, or other forms of screen-based entertainment.
- Doing some physical activity above usual activities , no matter what level of activity, can have many health benefits.
- Choose foods and beverages in amounts that help achieve and maintain a healthy weight.
- Limit consumption of processed meat and red meat.
- Eat at least 2 1/2 cups of vegetables and fruits each day.
- Choose whole grains instead of refined-grain products.
- Drink no more than 1 drink per day for women or 2 per day for men.
- Balance calorie intake with physical activity.
- Avoid excessive weight gain throughout life.
- Achieve and maintain a healthy weight if currently overweight or obese.
I have also started to change my diet to vegetables (and sometimes fruit) and fish (but not exclusively) and have refrained from processed meat and red meat.
As for physical activity, I guess I am failing in this aspect... although, I just started (as in 2 sessions) and I am hoping that I could continue this endeavor. I might still backslide since I have an upcoming trip next month... on the other hand, being in another country usually warrants a lot of walking!
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| photo credit: Juvee Calica |
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| photo credit: Charm Dalguntas |
I do have a greater chance of being sedentary considering my work and my passions (such as blogging), with specific mention of screen-based entertainment! I guess I can't completely stay away from this, right? ... I just have to develop my active side and decide to act on it!
I have to read and re-read everything that I am writing here for me to put these in action! I do hope my beginnings would eventually gain long-term commitment from myself.
Why don't you go over the guidelines, too and check out what you have been doing!
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| The backdrop of the Ciudad De Zamboanga B.R.E.A.S.T. Installation Art (Bra to Raise Early Awareness for Screening and Treatment) by Rameer Tawasil in collaboration with Bra Art from Zamboanga artists, Ciudad Medical Zamboanga staff and partners in the community who donated decorated bras! photo credit: Rameer Tawasil |
